Running Guides

Calories Burned Running by Distance

Understand how distance, pace, weight, time, and elevation affect calories burned while running.

Pace vs Speed for Runners

Learn the difference between running pace and speed, when to use each metric, and how to convert between them.

Heart Rate·7 min read

Zone 2 Running Heart Rate

Understand Zone 2 running, how heart rate zones are estimated, and why easy aerobic training varies by runner.

VO2 Max for Runners

Learn what VO2 max means for runners, how field estimates work, and why race performance depends on more than VO2 max.

Calories

Calories guides

Energy-cost explainers for distance, weight, pace, elevation, and surfaces.

11 articles

Running MET Values

Understand common running MET values, how MET formulas estimate calories, and why pace, incline, and duration matter.

Treadmill Calories vs Outdoor Running Calories

Compare treadmill and outdoor running calorie estimates, including incline, speed, wind, and surface differences.

Calories Burned Running with Elevation Gain

Learn how hills, elevation gain, and downhill segments affect running calorie estimates.

Jogging Calories Burned

Estimate jogging calories and understand how pace, duration, weight, and distance change the total.

Calories Burned Running 1 Mile

Estimate calories burned running one mile and learn why body weight, pace, hills, and duration change the result.

Calories Burned Running a 5K

Estimate calories burned during a 5K and understand how weight, pace, and elevation affect the number.

Calories Burned Running a 10K

Estimate calories burned during a 10K and learn how distance, weight, pace, and terrain affect the total.

Calories Burned Running a Half Marathon

Estimate half marathon calories and learn how pace, body weight, duration, and course profile change the total.

Calories Burned Running a Marathon

Estimate marathon calories and understand how body weight, pace, time, elevation, and fueling affect the number.

Running Calories Burned by Weight

See why body weight changes running calorie estimates and how to compare calories burned across distances.

Walking vs Running Calories

Compare walking and running calorie estimates and learn why speed, duration, distance, and impact change the result.

Pace

Pace guides

Charts, conversions, and practical pacing references for training and racing.

9 articles

Pace·8 min read

Running Pace Chart

Compare running pace per mile, pace per kilometer, speed, and common race finish times.

5K Pace Chart

Use a 5K pace chart to compare goal finish times, mile pace, kilometer pace, and race-day pacing targets.

10K Pace Chart

Use a 10K pace chart to compare goal times, mile pace, kilometer pace, and even split targets.

Half Marathon Pace Chart

Use a half marathon pace chart to compare goal finish times, mile pace, kilometer pace, and pacing strategy.

Marathon Pace Chart

Use a marathon pace chart to compare goal times, mile pace, kilometer pace, and race-day split planning.

Running Speed Calculator Guide

Learn how running speed relates to pace, mph, km/h, and treadmill settings.

Minutes Per Mile Chart

Use a minutes-per-mile chart to compare running paces, speeds, and race finish times.

Minutes Per Kilometer Chart

Use a minutes-per-kilometer chart to compare running paces, speeds, and race finish times.

How to Calculate Running Pace

Calculate running pace from distance and time, with examples for miles, kilometers, races, and workouts.

Race Prediction

Race Prediction guides

Goal-time planning, predictors, and race pacing strategy.

6 articles

5K Time Predictor

Estimate a realistic 5K time from recent running performances and learn how to interpret the prediction.

10K Time Predictor

Estimate a 10K finish time from recent race results and translate the prediction into pace targets.

Race Prediction·7 min read

Half Marathon Time Predictor

Estimate a half marathon finish time from recent race results and understand when predictions become uncertain.

Marathon Time Predictor

Estimate marathon finish time from recent race results and understand why long-distance predictions need caution.

Negative Split Running

Learn what negative splits mean, when they help, and how to plan a faster second half without overcorrecting.

Even Pacing vs Negative Split

Compare even pacing and negative split strategies for races, workouts, and long runs.

Heart Rate

Heart Rate guides

Heart-rate zones, max HR, Zone 2, drift, and effort guardrails.

3 articles

Heart Rate·7 min read

Heart Rate Zones by Age

Understand age-estimated heart rate zones, their limits, and when to use a known maximum heart rate instead.

Heart Rate·7 min read

Max Heart Rate for Runners

Learn what maximum heart rate means, how formulas estimate it, and why tested max HR can improve training zones.

Heart Rate·6 min read

Heart Rate Drift Running

Understand cardiac drift during running and why heart rate can rise even when pace stays the same.

VO2 Max

VO2 Max guides

Field tests, VO2 max context, and aerobic fitness improvement.

3 articles

Cooper Test Standards

Understand Cooper 12-minute run test standards and how to interpret distance, age, fitness, and VO2 max estimates.

VO2 Max Chart by Age

Learn how VO2 max charts by age are used and why field estimates should be interpreted with caution.

How to Improve VO2 Max for Running

Learn training approaches that can support VO2 max development and how to track progress without overreading one number.

Training

Training guides

Training pace guidance for easy, recovery, tempo, and threshold work.

4 articles

Training·8 min read

Easy Run Pace

Learn how to estimate easy run pace from effort, heart rate, race pace, and day-to-day training conditions.

Training·6 min read

Tempo Run Pace

Learn how to estimate tempo run pace from race results, effort, breathing, and threshold-style workouts.

Training·6 min read

Threshold Pace

Understand threshold pace for runners, how it differs from tempo pace, and how to estimate it from recent races.

Training·6 min read

Recovery Run Pace

Learn how recovery run pace differs from easy pace and how to keep recovery days truly light.