Articles

parkrun Course Records and Statistics: The Fastest (and Hilliest) Events

Data-driven rankings of the fastest, hilliest, and most popular parkrun courses worldwide. Find the perfect course for a PB or a scenic Saturday morning.

How to Improve Your parkrun Time: What the Data Actually Shows

Data-backed strategies to get faster at parkrun. What works at each stage of your parkrun journey — from your first run to breaking the 20-minute barrier.

parkrun Age Grading Explained: What Your Score Really Means

A complete guide to parkrun age grading — how it works, what the scores mean, realistic targets by age group, and how to use it to track your true improvement.

Nike Alphafly vs Saucony Endorphin Elite: The Ultimate Marathon Super Shoe Battle

Nike Pegasus 42 vs Puma Deviate Nitro 4: Daily Trainer Face-Off

Vaporfly 3 vs Endorphin Elite: Carbon Race Shoe Comparison for Marathons

Endorphin Pro 5 vs Vaporfly 3: Which Super Shoe Is Faster for Your Marathon?

Endorphin Speed 5 vs Brooks Hyperion 2: Best Marathon Training Shoe?

Half Marathon Fueling Guide: What to Eat Before and During Your Race

An evidence-based half marathon nutrition guide. Learn whether you need to carb load, what to eat on race morning, and when to take gels during a half marathon based on your finish time.

Heart Rate Zone Training for Runners: The Complete Evidence-Based Guide

How to use heart rate zones to train smarter. Covers the 5-zone model, how to find your max HR, the 80/20 polarized training approach, and common HR training pitfalls.

How to Run Your First Marathon: A Data-Backed Guide for Beginners

Everything you need to know to finish your first marathon, from choosing a race and building a training plan to race-day pacing and avoiding common first-timer mistakes.

Hydration for Runners: An Evidence-Based Guide to Fluid and Electrolyte Intake

A science-backed hydration guide for runners covering daily fluid needs, sweat rate testing, during-run hydration (400-800ml/hour), electrolyte strategy, hyponatremia risk, and hot weather adjustments.

The Long Run: How Far, How Fast, and How Often for Every Race Distance

Data-backed guide to long run training for 5K through marathon. Covers optimal duration, pace guidelines, progressive long runs, fueling, and safe mileage building.

Marathon Nutrition Plan: A Complete Fueling Guide Backed by Science

A data-driven marathon nutrition plan covering carb loading, race morning meals, during-race fueling (30-90g carbs/hour), hydration, and sodium. Includes a full race-week timeline and common mistakes.

Marathon Tapering Guide: The Data-Backed Approach to Peak Race Day Performance

Research shows a proper taper improves marathon performance by 2-3%. Learn the optimal taper length, volume reduction schedule, and how to avoid common tapering mistakes.

Negative Split Strategy: How to Run the Second Half Faster and Why the Data Supports It

Data from world records and mass-participation races reveals why negative splitting is the optimal marathon pacing strategy. Includes pace tables for common goal times.

Post-Run Recovery Nutrition: What to Eat After Running for Faster Recovery

An evidence-based guide to post-run nutrition covering the recovery window, the 3:1 carb-to-protein ratio, specific recovery meals, hydration, and the evidence for tart cherry juice.

Pre-Race Meal Guide: What to Eat Before a Race (and What to Avoid)

An evidence-based guide to pre-race nutrition. Covers what to eat the night before and race morning, optimal timing, carb targets, caffeine strategy, and what to avoid before running a race.

Race Day Checklist: What to Pack and How to Prepare for Your Best Performance

Complete race day preparation guide with detailed checklists, pre-race timeline, weather-specific adjustments, and the logistics that prevent race morning chaos.

Recovery for Runners: What the Evidence Says Actually Works

Sleep, nutrition, active recovery, and rest days: the data-backed guide to what actually helps runners recover faster and what is overrated.

Running Gel Comparison: 6 Popular Gels Reviewed by the Numbers

A data-driven comparison of popular running gels including Maurten, GU, SiS, Precision Fuel, Spring Energy, and Huma. Covers carb content, ingredients, price, and the science of absorption rates.

Strength Training for Runners: What the Research Actually Shows

Meta-analysis data shows strength training improves running economy by 2-8%. This guide covers the best exercises, programming, and how to fit lifting into your running schedule.

Best Running Shoes for 10K in 2026: Top 10 Tested and Ranked

From carbon-plated super shoes to versatile speed trainers — these are the 10 best running shoes for racing a 10K in 2026, based on performance data and testing.

Best Running Shoes for 5K in 2026: Top 10 Ranked by Data and Performance

We tested and compared the fastest 5K racing shoes on the market. From carbon-plated super shoes to affordable speed trainers — here are the top 10.

Best Running Shoes for Half Marathon in 2026: Top 10 Ranked

The 10 best half marathon running shoes of 2026, from carbon super shoes to reliable training racers. Data-backed picks for every level and budget.

Best Running Shoes for Marathon in 2026: Top 10 Ranked by Performance

The definitive guide to the best marathon running shoes of 2026. Carbon super shoes, budget racers, and stable trainers — tested and ranked for 42.2 km.

Interval Training for Runners: The Complete Data-Backed Guide for Every Race Distance

Every interval type explained with pace tables, workout prescriptions, and data on what works best for 5K, 10K, half marathon, and marathon. Includes goal-time-specific paces and named workout breakdowns.

How Weather Affects Your Marathon Time: What 1.8 Million Race Results Reveal

Data from 1.8 million marathon finishes shows exactly how temperature, humidity, and wind change your race time. The optimal conditions may be colder than you think.

Amsterdam Marathon 2026: The Complete Travel Guide

Everything you need to know for Amsterdam Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Athens Marathon 2026: The Complete Travel Guide

Everything you need to know for Athens Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Auckland Marathon 2026: The Complete Travel Guide

Everything you need to know for Auckland Marathon — venue, hotels, getting there, where to eat, and what to see.

Bangkok Marathon 2026: The Complete Travel Guide

Everything you need to know for Bangkok Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Barcelona Marathon 2026: The Complete Travel Guide

Everything you need to know for Barcelona Marathon — venue, hotels, getting there, where to eat, and what to see.

Beijing Marathon 2026: The Complete Travel Guide

Everything you need to know for Beijing Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Berlin Marathon 2026: The Complete Travel Guide

Everything you need to know for Berlin Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Boston Marathon 2026: The Complete Travel Guide

Everything you need to know for Boston Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Budapest Marathon 2026: The Complete Travel Guide

Everything you need to know for Budapest Marathon — venue, hotels, getting there, where to eat, and what to see.

Buenos Aires Marathon 2026: The Complete Travel Guide

Everything you need to know for Buenos Aires Marathon — venue, hotels, getting there, where to eat, and what to see.

Cape Town Marathon 2026: The Complete Travel Guide

Everything you need to know for Cape Town Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Chicago Marathon 2026: The Complete Travel Guide

Everything you need to know for the Chicago Marathon — venue, hotels, getting there, where to eat, and what to see.

Copenhagen Half Marathon 2026: The Complete Travel Guide

Everything you need to know for Copenhagen Half Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Copenhagen Marathon 2026: The Complete Travel Guide

Everything you need to know for Copenhagen Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Dallas Marathon 2026: The Complete Travel Guide

Everything you need to know for the Dallas Marathon — venue, hotels, getting there, where to eat, and what to see.

Dubai Marathon 2026: The Complete Travel Guide

Everything you need to know for Dubai Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Dublin Marathon 2026: The Complete Travel Guide

Everything you need to know for Dublin Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Edinburgh Marathon 2026: The Complete Travel Guide

Everything you need to know for Edinburgh Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Florence Marathon 2026: The Complete Travel Guide

Everything you need to know for Florence Marathon — venue, hotels, getting there, where to eat, and what to see.

Frankfurt Marathon 2026: The Complete Travel Guide

Everything you need to know for Frankfurt Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Gold Coast Marathon 2026: The Complete Travel Guide

Everything you need to know for Gold Coast Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Gothenburg Half Marathon 2026: The Complete Travel Guide

Everything you need to know for Gothenburg Half Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Great North Run 2026: The Complete Travel Guide

Everything you need to know for Great North Run — venue, hotels, getting there, where to eat, and what to see.

Hamburg Marathon 2026: The Complete Travel Guide

Everything you need to know for Hamburg Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Helsinki Marathon 2026: The Complete Travel Guide

Everything you need to know for Helsinki Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Hong Kong Marathon 2026: The Complete Travel Guide

Everything you need to know for Hong Kong Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Honolulu Marathon 2026: The Complete Travel Guide

Everything you need to know for the Honolulu Marathon — venue, hotels, getting there, where to eat, and what to see.

Houston Marathon 2026: The Complete Travel Guide

Everything you need to know for Houston Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Istanbul Half Marathon 2026: The Complete Travel Guide

Everything you need to know for Istanbul Half Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Istanbul Marathon 2026: The Complete Travel Guide

Everything you need to know for Istanbul Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Kuala Lumpur Marathon 2026: The Complete Travel Guide

Everything you need to know for Kuala Lumpur Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Kyoto Marathon 2026: The Complete Travel Guide

Everything you need to know for Kyoto Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Lima Marathon 2026: The Complete Travel Guide

Everything you need to know for Lima Marathon — venue, hotels, getting there, where to eat, and what to see.

Lisbon Marathon 2026: The Complete Travel Guide

Everything you need to know for Lisbon Marathon — venue, hotels, getting there, where to eat, and what to see.

London Marathon 2026: The Complete Travel Guide

Everything you need to know for London Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Los Angeles Marathon 2026: The Complete Travel Guide

Everything you need to know for Los Angeles Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Marine Corps Marathon 2026: The Complete Travel Guide

Everything you need to know for the Marine Corps Marathon — venue, hotels, getting there, where to eat, and what to see.

Medellin Marathon 2026: The Complete Travel Guide

Everything you need to know for Medellin Marathon — venue, hotels, getting there, where to eat, and what to see.

Melbourne Marathon 2026: The Complete Travel Guide

Everything you need to know for Melbourne Marathon — venue, hotels, getting there, where to eat, and what to see.

Mexico City Marathon 2026: The Complete Travel Guide

Everything you need to know for the Mexico City Marathon — venue, hotels, getting there, where to eat, and what to see.

Miami Marathon 2026: The Complete Travel Guide

Everything you need to know for Miami Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Milan Marathon 2026: The Complete Travel Guide

Everything you need to know for Milan Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Montreal Marathon 2026: The Complete Travel Guide

Everything you need to know for the Montreal Marathon — venue, hotels, getting there, where to eat, and what to see.

Munich Marathon 2026: The Complete Travel Guide

Everything you need to know for Munich Marathon — venue, hotels, getting there, where to eat, and what to see.

Nairobi Marathon 2026: The Complete Travel Guide

Everything you need to know for Nairobi Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

New York City Marathon 2026: The Complete Travel Guide

Everything you need to know for the New York City Marathon — venue, hotels, getting there, where to eat, and what to see.

Osaka Marathon 2026: The Complete Travel Guide

Everything you need to know for Osaka Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Paris Marathon 2026: The Complete Travel Guide

Everything you need to know for Paris Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Philadelphia Marathon 2026: The Complete Travel Guide

Everything you need to know for the Philadelphia Marathon — venue, hotels, getting there, where to eat, and what to see.

Portland Marathon 2026: The Complete Travel Guide

Everything you need to know for the Portland Marathon — venue, hotels, getting there, where to eat, and what to see.

Prague Marathon 2026: The Complete Travel Guide

Everything you need to know for Prague Marathon — venue, hotels, getting there, where to eat, and what to see.

Richmond Marathon 2026: The Complete Travel Guide

Everything you need to know for the Richmond Marathon — venue, hotels, getting there, where to eat, and what to see.

Rio de Janeiro Half Marathon 2026: The Complete Travel Guide

Everything you need to know for Rio de Janeiro Half Marathon — venue, hotels, getting there, where to eat, and what to see.

Rome Marathon 2026: The Complete Travel Guide

Everything you need to know for Rome Marathon — venue, hotels, getting there, where to eat, and what to see.

Rotterdam Marathon 2026: The Complete Travel Guide

Everything you need to know for Rotterdam Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

San Antonio Marathon 2026: The Complete Travel Guide

Everything you need to know for the San Antonio Marathon — venue, hotels, getting there, where to eat, and what to see.

Santiago Marathon 2026: The Complete Travel Guide

Everything you need to know for Santiago Marathon — venue, hotels, getting there, where to eat, and what to see.

Sao Paulo Marathon 2026: The Complete Travel Guide

Everything you need to know for Sao Paulo Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Seoul Marathon 2026: The Complete Travel Guide

Everything you need to know for Seoul Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Seville Marathon 2026: The Complete Travel Guide

Everything you need to know for Seville Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Shanghai Marathon 2026: The Complete Travel Guide

Everything you need to know for Shanghai Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Singapore Marathon 2026: The Complete Travel Guide

Everything you need to know for Singapore Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Stockholm Marathon 2026: The Complete Travel Guide

Everything you need to know for Stockholm Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Sydney Marathon 2026: The Complete Travel Guide

Everything you need to know for Sydney Marathon — venue, hotels, getting there, where to eat, and what to see.

Taipei Marathon 2026: The Complete Travel Guide

Everything you need to know for Taipei Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Tel Aviv Marathon 2026: The Complete Travel Guide

Everything you need to know for Tel Aviv Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Tokyo Marathon 2026: The Complete Travel Guide

Everything you need to know for Tokyo Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Toronto Waterfront Marathon 2026: The Complete Travel Guide

Everything you need to know for the Toronto Waterfront Marathon — venue, hotels, getting there, where to eat, and what to see.

Valencia Marathon 2026: The Complete Travel Guide

Everything you need to know for Valencia Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Venice Marathon 2026: The Complete Travel Guide

Everything you need to know for Venice Marathon 2026 — venue, hotels, getting there, where to eat, and what to see.

Warsaw Marathon 2026: The Complete Travel Guide

Everything you need to know for Warsaw Marathon — venue, hotels, getting there, where to eat, and what to see.

Marathon DNF Rates: How Many Runners Don't Finish?

We analyzed DNF data from major marathons worldwide to reveal how many runners drop out, when they drop out, and what factors predict a DNF. The numbers might surprise you.

Why 87% of Marathoners Run the Second Half Slower — And What to Do About It

Analysis of 300,000 Boston Marathon splits reveals exactly how much runners slow down, and why. The data points to one clear fix.

How Much Should You Actually Train for a Marathon? What the Data Shows

Analysis of training logs from thousands of recreational marathon runners reveals the training volume that predicts success — and where adding more miles stops helping.

How Much Does Running Pace Fade Per Kilometre?

Data from millions of race results reveals exactly how much runners slow down over distance — and why the fade is bigger than you'd expect.

Running Injury Statistics: What the Research Actually Shows

A comprehensive review of running injury data from peer-reviewed studies. How many runners get injured, which injuries are most common, and what the evidence says about prevention.

How Fast Do Runners Slow Down With Age?

Data from age-group records and mass participation results reveals exactly how much running performance declines per decade — and it's less than you think.

Ultramarathon Statistics: Growth, Demographics, and What the Data Reveals

A data-driven look at the ultramarathon boom. We analyze participation trends, demographics, DNF rates, and performance data from the world's largest ultra database.

What Is a Good 10K Time? Data from Millions of Finishes

Using data from millions of 10K race results worldwide, we break down what counts as a good 10K time — with percentile tables, age group benchmarks, and realistic targets.

What Is a Good 5K Time? Data from Millions of Finishes

We analysed millions of parkrun and road race results to answer the question every runner asks: what's a good 5K time? Percentile tables, age group benchmarks, and data-backed targets.

What Is a Good Half Marathon Time? Data from 100+ Million Finishes

We break down half marathon finish time data from over 100 million race results to answer: what's a good half marathon time? Percentile tables, age group benchmarks, and goal-setting guidance.

What Is a Good Marathon Time? Data from 1.2 Million Finishes

We analysed over a million marathon finishes from the world's biggest races to answer the question every runner asks: how good is my time, really?

What Is a Good parkrun Time? Data from Millions of Finishes

We analysed data from millions of parkrun results worldwide to answer the most common question at Saturday morning events: is my time any good?