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One year of running: what actually changes
Fitness at three weeks, legs at three months, identity somewhere around month eight. An honest account of what a first year of running changes, and what it does not.
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How to plan your race calendar for the year
Two goal races a year, the rest as training. How to space events so you actually arrive at them fit, and why signing up for everything is the fastest route to a flat season.
Setting running goals that survive February
Most running goals are set in January and abandoned by February — not from weak will, but because they were the wrong shape. Here is how to set ones that hold.
Running alone safely: a checklist that is not just be careful
Telling women to "be careful" is not advice. Here is the concrete version: route rules, visibility that works, phone settings worth turning on, and what to do if something feels off.
Running and your menstrual cycle: what changes and what does not
Cycle-syncing plans promise more than the evidence supports — but that does not mean nothing changes. What is actually worth adjusting, and what is noise.
What to eat before, during and after a run
Under an hour you probably need nothing. Over 90 minutes the rules change. Here is what to eat before, during and after, and how to work out which category your run is in.
Sports bra fitting for runners: how to stop the bounce
The band does the work, not the straps. How to measure yourself properly, what to look for in a running bra, and how to deal with chafing on long runs.