✍️Understanding Running Volume: Hours Over Distance When planning your running training, it's crucial to focus on the TIME you spend running rather than just the distance. Our running volume tool simplifies this by showing how many HOURS you should train each week to stay injury-free and make progress toward your goals, whether it's a 5K, marathon, or ultra-marathon. Why Hours, Not Miles or Kilometers? Running effort varies greatly between individuals. For example, an experienced runner might complete 10K in 45 minutes, while a beginner could take over an hour. By using hourly metrics, we account for the effort and intensity, ensuring that training plans are tailored to your pace and fitness level. This approach helps prevent injuries and promotes steady progress. 👇Weekly Training Hours for Common Goals: - 5K-10K: 4-15 hours per week - Half Marathon (21K): 6-18 hours per week - Marathon: 8-25 hours per week - Ultra-Marathon: 10-25 hours per week What These Hours Can Include: - Obviously running 😁: Easy runs, speed work, long runs, intervals, uphill sprints - Strength Training: Bodyweight exercises, weightlifting, plyometrics, running drills - Other endurance sports : skiing, cycling , football etc Actually the gap is huge and it might be hard to find your optimal volume in the beginning. HERE is cheat sheet that I love to use that shows the weekly training hours required to achieve specific running goals while staying injury-free and making progress. 👇 💪 How many hours do you spend training weekly?

👇Here’s Why You Should Eat More to Run Better 👇 Are you hitting a wall with your running progress? Feeling sluggish or stuck in a plateau? The problem might not be your training—it could be your plate. Many athletes, especially runners, underestimate how much they should be eating, which can stall results and leave you feeling drained. Here is the truth: you can eat more to perform better. 👇Let’s break it down👇 1. Most Runners Under eat—Don’t Be One of Them. When you’re active, your body needs fuel—not just to power your runs but to recover and rebuild. Eating too little can lead to fatigue, slower recovery, and even muscle loss. Also, you will lower your vitamin and micronutrients intake and that offten leads to even more serious problems. If your progress has stalled, it’s time to check if you’re eating enough. 2. Muscle Burns More Than Fat. Muscle is metabolically active, meaning it burns calories even at rest. Here’s the science:1kg of muscle burns about 13 calories per day.1kg of fat burns only about 4 calories per day.The more muscle you have, the higher your resting metabolic rate. That’s why maintaining muscle mass is crucial for runners—it keeps your metabolism firing and helps you burn more calories overall. 3. Running + Daily Calorie Burn = You Need More Food Let’s do the math: Running 15km daily burns approximately 900–1200 calories (depending on pace and weight).A woman weighing 58kg with 19% body fat burns around 1600–1800 calories at rest.Add it up, and you’re looking at 2500–3000 calories just to maintain your weight and energy levels. 4. Experiment with Nutrition—Protein is Key. Calculating exact calorie needs is tricky because everyone’s body is different. The key is to experiment and monitore differences. Prioritize protein (aim for 1.6–2.2g per kg of body weight) to support muscle repair and a faster metabolism.Don’t fear carbs—they’re your body’s preferred energy source for endurance activities.The Take-away-Eating more isn’t just okay—it’s essential if you want to perform at your best. Fuel your body properly, maintain your muscle mass, and watch your running improve. So, next time you’re tempted to skimp on calories, remember: you can eat more to run better.