Science-based marathon taper guide covering the optimal taper length, volume reduction, maintaining intensity, and managing taper madness for race day success.
JonasScience-based marathon nutrition guide covering carbohydrate loading, race day fueling, gel timing, and hydration. Learn how to avoid hitting the wall.
JonasScience-based hydration guide for runners covering fluid intake during races, sweat rate calculation, electrolyte needs, and how to avoid both dehydration and overhydration.
JonasComplete chart showing how heat affects running performance. Temperature vs pace slowdown tables, humidity impact data, and optimal racing conditions based on Mantzios et al. research.
JonasLearn why dew point is better than relative humidity for predicting running performance. Understand the science of sweat evaporation and how to adjust training in muggy conditions.
JonasComplete running cadence chart showing optimal steps per minute (spm) for every pace from 4:00 to 8:00 min/km. Find your ideal cadence based on your running speed.
JonasThe complete Jack Daniels VDOT running table with training paces and race equivalents. Find your VDOT score and optimal training paces for Easy, Marathon, Threshold, Interval, and Repetition zones.
JonasA visual guide to the Jack Daniels running chart with VDOT training zones, pace charts, and race equivalency diagrams. Learn how to use the VDOT system for optimal training.
JonasResearch-backed analysis of how humidity impacts marathon performance. Data from major races, lab studies, and practical strategies for racing in humid conditions.
JonasLearn how to safely increase your running cadence with this evidence-based 6-week progression plan. Includes metronome training tips and injury prevention strategies.
JonasUnderstand what heat index means for running. NWS danger categories explained, when to modify workouts, and how to stay safe running in hot weather.
JonasHow to acclimate to running in heat with a science-backed protocol. 10-14 day adaptation plan, performance benefits, and signs of successful heat training.
JonasDisclaimer: Information provided by this site is for educational purposes only and is not intended to be a substitute for professional medical advice specific to the reader's particular situation. The information is not to be used for diagnosing or treating any health concerns you may have. The reader is advised to seek prompt professional medical advice from a doctor or other healthcare practitioner about any health question, symptom, treatment, disease, or medical condition.
