Habits
What you do between workouts matters as much as the workouts themselves. Sleep, fueling, strength work, and the daily habits that separate healthy runners from injured ones.
Sleep & Recovery
What actually happens to your body while you sleep, why teen runners are biologically set up to lose this battle, and the specific habits that make the biggest difference when your schedule won't cooperate.
Fueling For Runners
How much you actually need to eat, when to eat it, and why underfueling is one of the most common hidden causes of fatigue, declining performance, and stress fractures in runners.
Strength Work for Runners
The specific muscles that break down first in runners, the exercises that address them, and how to fit two sessions a week into a schedule that's already full.
Warm Up & Cool Down
Why static stretching before a run makes you slower, what a proper dynamic warm-up actually looks like, and the cool-down routine that takes under 10 minutes and actually works.
Footwear & Gear
When to replace your shoes, how to actually pick the right pair, and what the research says about the advice you've probably been getting from shoe stores.
Mental Health & Burnout
The difference between overtraining and burnout, why perfectionism is the strongest predictor of both, and what actually helps when running starts feeling like something you dread instead of something you love.
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Sleep & Recovery
NCBI PMC — "Sleep and injury risk in athletes: a systematic review and meta-analysis"
NCBI PMC — "Sleep characteristics, chronotype, and athlete burnout in adolescent athletes"
American Academy of Sleep Medicine — "Recommended Amount of Sleep for a Healthy Adult"
Frontiers in Psychology — "The impact of athlete burnout on academic burnout: the mediating roles of emotion regulation and sleep quality" (2025)
Harvard Health — "Blue light has a dark side"
Fueling for Runners
Academy of Nutrition and Dietetics, Dietitians of Canada, ACSM — Joint Position Stand on Nutrition and Athletic Performance
Sparks.net — "Nutrition for the High School Distance Runner" (2026)
Mayo Clinic Health System — "Fueling strategies for distance runners"
NCBI PMC — "Relative Energy Deficiency in Sports (RED-S)" (2024)
Mayo Clinic Press — "Understanding Relative Energy Deficiency in Sport (RED-S): Risks of eating disorders in athletes" (2024)
Boston Children's Hospital — "Relative Energy Deficiency in Sport (REDs)"
Strength Work for Runners
PubMed — "Do Exercise-Based Prevention Programs Reduce Injury in Endurance Runners? A Systematic Review and Meta-Analysis" (2024)
Track & Field News — "The effects of strength training on distance running performance and running injury prevention" (2025)
NCBI PMC — "Adherence to Strength Training and Lower Rates of Sports Injury: A Systematic Review and Meta-analysis" (2024)
Canadian Running Magazine — "The four best glute exercises for runners, according to science" (2024)
JOSPT — "Hamstring Strain Injuries: Recommendations for Diagnosis, Rehabilitation, and Injury Prevention"
Warm Up & Cool Down
NCBI PMC — "Dynamic Warm-ups Play Pivotal Role in Athletic Performance and Injury Prevention" (2024)
Sports Medicine — "What we do not know about stretching in healthy athletes: A scoping review with evidence gap map from 300 trials" (2024)
ScienceDirect — "Dynamic Warm-ups Play Pivotal Role in Athletic Performance and Injury Prevention" (2024)
ScienceDirect — "Practical recommendations on stretching exercise: A Delphi consensus statement of international research experts" (2025)
O'Brien Physical Therapy — "Sports Injury Prevention: Warm-Up and Cool-Down Methods" (2026)
Footwear & Gear
Cochrane Database — "Running shoes for preventing lower limb running injuries in adults" (Relph et al., 2022)
Frontiers in Sports and Active Living — "Running Injury Paradigms and Their Influence on Footwear Design Features and Runner Assessment Methods" (2022)
NCBI PMC — "Trends and hotspots in running shoe research: a bibliometric study from 2005 to 2024" (2025)
Cureus — "Updates to the Running Shoe and Injury Considerations" (2026)
Healix Therapy — "Running Shoe Guide: Selecting Footwear to Prevent Injury" (2025)
Mental Health & Burnout
Frontiers in Psychology — "A scoping review of longitudinal studies of athlete burnout" (2025)
Frontiers in Psychology — "Burnout trajectories among adolescent student-athletes: The role of gender, success expectations, and parental affection" (2025)
Frontiers in Psychology — "Advancements in research on psychological and emotional aspects of student-athletes" (2025)
SAGE Journals — "Burnout symptoms in elite athletes: Assessing the role of effort-reward imbalance, support and emotions" (2024)
Open Press Connecticut College — "Burnout: Causes and Consequences — Psychology in Sport" (2025)