Running Guides
Free, science-backed guides for marathon runners and spectators. Everything from fueling and pacing to gear, mental strategy, and race morning logistics — all backed by peer-reviewed research.
Marathon Fueling Guide
Carb rates, gel timing, hydration, caffeine strategy, 21-brand comparison, and gut training.
Carb Loading Guide
4 loading strategies, daily targets by weight, food database, GI management, and meal planning.
Race Pacing Guide
4 pacing strategies, grade adjustment science, WBGT heat penalties, wind on course, and the wall.
What Is a Pace Band?
How to read a pace band, make your own, terrain-adjusted splits, and race day tips.
Race Day Gear Guide
Temperature-based gear selection, corral vs race gear, chafing prevention, and throwaway layers.
Race Morning Guide
8-topic timeline from alarm to gun. Pre-race meal, caffeine by delivery form, warmup, and gear check.
Mental Strategy Guide
4-phase framework, the wall (it's time-based), mantras, first-timer advice, and hot weather framing.
How to Spectate a Marathon
Where to stand, timing your runner, what to yell, what to bring, and post-race meetup planning.
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