Practice in race-like conditions—heat, elevation, and even your race-day shoes. While perfection isn't necessary, specific prep can boost performance and reduce surprises.

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I think every training zone offers different physiological adaptations. Every zone can be beneficial. How much time you spend in each zone depends on what your goals are.

If it sounds too good to be true, it likely is! Sustainable running success requires dedication, not quick fixes.

Good luck with your recovery!

At least one study found that the average is around 164 spm, but can sometimes be manipulated to help manage injuries or improve performance. Find what works for you!

Running cadence isn't a magic number! It's a continuum that changes with speed, terrain, and each individual. Lower cadence can mean higher peak loads, while increasing cadence can reduce these loads but increase the number of loading cycles.

- Strategically balancing exertion and recovery.
- Viewing your development as a long-term journey.