Running is one of the most accessible forms of exercise, but it comes with inherent injury risks. Studies consistently show that close to 50% of runners experience an injury annually. These come in the form of shin splints, plantar fasciitis, IT band syndrome, and various other hip, knee, and ankle pains. The good news? A comprehensive, evidence-based approach to training can significantly reduce your injury risk while improving performance.

When most runners think about long runs, they picture marathoners grinding out 20-milers on Sunday mornings. But here's what might surprise you: the long run plays a crucial role in training for every distance from the 800 meters to the marathon. The application changes dramatically across these events, but the fundamental principle remains—building aerobic capacity forms the foundation for all distance running performance.

Recovery isn't just about rest—it's when your body adapts to training and becomes stronger. For distance runners, understanding the science behind recovery can mean the difference between continuous improvement and chronic fatigue. While the fitness industry pushes countless recovery gadgets and protocols, the foundation of effective recovery remains surprisingly simple: sleep, nutrition, and hydration.