How to test your run form in the off-season

How to use parkruns to test form and accurately guide pacing in weekly sessions

How to improve your run cadence for when you're tired

Does your run cadence suffer when you're tired? 220 run coach Paul Larkins explains how to improve it so you finish the run leg strong and speedy
05 October 2017 at 10:36

Why run speed work is important for endurance athletes

Speed work can give triathletes many tools to draw on on race day says international endurance runner and coach Shaun Dixon. Here he explains why all endurance athletes should include it in their training schedule
14 September 2017 at 15:00

Running barefoot: how to get started

We sent 220’s Editor to Vivobarefoot to find out more about barefoot running shoes and minimalist running technique
05 July 2017 at 10:58  (1)

How to avoid jelly legs

Mark Kleanthous explains why your back might ache and your legs feel like jelly in T2, and how you can make them feel more comfortable
29 June 2017 at 10:50

Run faster off the bike

Bike and run training in a high-intensity session? That’ll get the blood flowing. Andy Bullock shows how to take your performance to the next level

14 February 2017 at 10:34

How to shave 3 minutes off your 10k run time in 6 weeks

Paul Larkins explains how to shave 3 minutes off your 10k run time in just 6 weeks
20 January 2017 at 09:29

Sub-1hr sessions: run builder

Improve your pacing skills and start the new season strong
02 January 2017 at 11:06

Sub-1hr running session: winter speed maintenance

Build your race speed with sets that combine both stamina and pace work
29 December 2016 at 04:00

Strength training for running: 6 key exercises

The single-leg movements in these strength training exercises ensure you build up balanced strength. It will also increase the stability of your muscles so every run step is controlled and powerful
05 December 2016 at 08:55

How to gauge if you're running aerobically or anaerobically

Find it hard to control your run efforts and gauge whether you are running aerobically or anaerobically? Rob Stewart explains all
22 November 2016 at 12:26

Ultimate Bricks: Bike to Run

It’s great being first into T2, but you’ve got to run off the bike as well. Here are 10 ways to banish jelly legs…

18 October 2016 at 10:34

How to improve your running in the off-season

As the season draws to a close, maybe it's time for a change; namely more running and run races. Andy Blow explains

17 October 2016 at 08:00

30-minute run sessions

Short of time to train and concerned you’re losing motivation? Don’t worry. You can still make huge gains in just half an hour. Andy Blow shows you how to maximise your run workouts
16 October 2016 at 10:04

Jan Frodeno's sub-1hr session: 1km run reps

Increase your speed, pace awareness and technique with this key track session for intermediate athletes from Germany's Jan Frodeno

Spencer Smith's pre-run drills

The essential run warm-up routine from the multiple ITU world champ
05 October 2016 at 12:00

4 ways to get your run up to race speed

Nik Cook explains how to sharpen your run fitness so you can finish the run leg of a triathlon with a bang
22 July 2016 at 16:46

Best heart rate zones for running

Pinpoint your optimal running heart rate zones with the help of Joe Beer
23 June 2016 at 11:52

19 triathlon running tips from Jamie Turner

Jamie Turner is the run coach behind Gwen Jorgensen’s invincible form. Here are his top tips for improving speed, stamina and stride rate so you can complete the run leg faster
09 June 2016 at 09:57

10 common run problems and how to fix them

Fact: if your run’s not up to par, your race will be a flop. Paul Larkins charts 10 of the most common run problems – and reveals how to eradicate them…
26 May 2016 at 11:00  (1)