Run easy most of the time

About 80% of your running should feel easy: you can talk in full sentences. Easy running builds your engine and lets you recover for the hard days. Too fast on easy days is the most common mistake.

Build up gradually

• Add at most about 10% per week.
• Every 3–4 weeks, take a lighter week.
• Increase distance first, then speed.

Warm up before hard sessions

10–15 min easy jogging, a few drills (high knees, butt kicks, skipping) and 4–6 short strides. Finish with 10 min easy.

Strength twice a week

20 minutes is enough: squats, lunges, calf raises, hip bridges, side planks. Strong legs and hips prevent the most common running injuries.

Listen to pain

Muscle soreness that fades as you warm up is normal. Sharp pain, pain that gets worse while running, or pain that changes how you run is a reason to stop. If it lasts more than a few days, see a physiotherapist.

Sleep and recovery

Fitness is built while you rest. Aim for 7–9 hours of sleep, and eat some carbs and protein within an hour of hard sessions.

Fuel long runs

• Runs over 75–90 min: 30–60 g carbs per hour.
• Ultras: aim for 60–90 g per hour, and practise it in training.
• Drink to thirst; add salt when it's hot or you sweat a lot.

Winter running in Norway

• Dress in layers: wool closest to the skin, a windproof outer layer.
• Use a headlamp and reflective vest in the dark months.
• Spikes or studded shoes on ice; shorten your stride on slippery ground.
• Run the first part into the wind, so you have tailwind when you're sweaty.

Shoes

Pick shoes that feel comfortable from the first run. Replace them after roughly 600–800 km. Use trail shoes with grip on forest paths.

Race day

• Nothing new: same shoes, clothes and breakfast as in training.
• Eat 2–3 hours before the start.
• Run the first km a little slower than goal pace.
• Pin your bib and pack your bag the night before.

Form, simply

Run tall and relaxed, with your feet landing under you rather than out in front. Slightly quicker, shorter steps (about 5% more) often help if you overstride.

Missed a session?

Just carry on with the plan. Don't squeeze missed runs into the next days. If you were ill, start again with a few easy runs.