1trAIner blog

Training diary

About training load, recovery, and the path to your next race.

Nutrition 13 September 2026 7 min read

Carbs on the long run: 60, 90, or 120 grams per hour

Why glucose alone caps out at 60 grams, why there's fructose in gels, how to train your gut to handle high doses over a month, and what to do when sweets stop going down in the third hour.

Read article →

Product news

All news →

News 15 September 2026

Goal pages: running, trail running, triathlon, swimming, cycling, strength training

Previously, the question "can you prepare me for my goal" had to be answered in text. In early September, we put goal-specific plans on separate pages: running, trail running and ultra, triathlon, swimming, cycling,…

Read →

News 14 September 2026

What to wear for a workout — now visible next to the forecast

In the dashboard, in the mini app and in the morning plan, a line has appeared under the forecast about what to wear: layers for the feels-like temperature, adjustments for wind and rain, shoe choice and a warning about…

Read →

Reviews and plans

Training 13 September 2026 8 min read

Sleep by watch data: what's measured and what's guessed

Watches promise sleep stages, but the sensor sees movement and heart rate. We break down which lines of the report to trust, why an athlete needs an extra hour of sleep, and what actually changes the training week.

Read article →

Devices 13 September 2026 19 min read

Sports watches 2026: what really stands out

Garmin, Suunto, Polar, Coros vs Apple, Samsung and Huawei. Where the real highlight is and where it's just the basics, how seven brands calculate readiness for a workout and peak form, what to choose for your level, and who offers the deepest race breakdown by kilometre.

Read article →

Training 13 September 2026 8 min read

First days at 4000: what to do on site

The 500-metre rule for sleeping altitude, a scale for assessing altitude sickness, the fork of 'go on or descend', and why a finger pulse oximeter matters less than an honest answer about a headache.

Read article →

Training 13 September 2026 9 min read

Running in the heat: how to adapt and what to do about pace

Why at +30 your usual pace comes at the heart rate of a tempo workout, how many days it takes the body to adjust, how to calculate an adjustment to the plan, and where the line is beyond which a workout is postponed rather than "toughed out".

Read article →

Training 13 September 2026 14 min read

Preparing for 5000 meters from Moscow: what works and what is being sold

We break down what actually determines the outcome of a trip to the mountains: the elevation gain schedule, staged ascent, iron, and physical base. Separately — hypoxic tents and masks: how many hours per day are needed for an effect and why short sessions before the trip are useless.

Read article →

Training 13 September 2026 11 min read

How to dress for a workout: from −20 to +40

The "dress for plus ten" rule, adjustments for wind and rain, and a layering table for the whole temperature range. We look at why a membrane hurts in warm rain and at what temperature you need to change not your clothes but the workout itself.

Read article →

Data 14 September 2026 10 min read

How many workouts per week amateurs actually complete

Open sources do not provide an exact average number of workouts for amateurs. Verified figures describe recommendations and the share of adults who meet them. We look at how to convert weekly time into sessions and why this is not statistics on endurance amateurs' workouts.

Read article →

Training 13 September 2026 8 min read

Volleyball, football, basketball and running in one plan

A game of training is not an "active recovery" day but a full-on intense day. We break down where to place it in the week before a road or mountain race, how many hours to leave before hard work, and why your spring disappears after a long run.

Read article →

Training 11 September 2026 10 min read

Team sport warm-up: volleyball, basketball, football — and what changes after 35

A warm-up is not a formality or a set of random exercises, but a gradual transition from rest to sprints and jumps. We break down the stages, the differences between volleyball, basketball and football, and what age changes in this ladder.

Read article →

Training 10 September 2026 12 min read

Plyometrics and running drills: springiness and technique

We break down why a runner needs springiness, how to move from a strength base to jumps, and how running drills differ from cardio. You'll learn how to choose the load based on movement quality and when it's better to skip jump work.

Read article →

Training 10 September 2026 11 min read

Core for runners: the plank isn't the point, anti-rotation matters more

We break down why minutes in a plank don't replace core control in motion and how to do the dead bug, bird dog, Pallof press, and weight shifts. We show how to fit a short block into your running week without training to failure or extra fatigue.

Read article →

Training 10 September 2026 11 min read

Posterior chain: glutes, hamstrings, and why you shouldn't skip them

We break down how the glutes and hamstrings contribute to running and why squats alone aren't always enough for them. We show how to fit the bridge, hip thrust, Nordic, and single-leg deadlift into your week without draining energy from key workouts.

Read article →

Training 10 September 2026 11 min read

Calves, Achilles, and Feet: What Runners Train Last

We break down calf raises, eccentric lowering, tibialis anterior work, and ankle mobility. We show how to fit them into a running week without extra fatigue before key workouts.

Read article →

Training 10 September 2026 12 min read

Running is always one leg at a time: three basic exercises

We break down the Bulgarian split squat, single-leg Romanian deadlift, and step-ups: what they give a runner and how to perform them under control. We show how to move from technique to volume and weight without sacrificing the quality of your running workouts.

Read article →

Training 10 September 2026 12 min read

Strength for your discipline: mountains, forest trail running, road

Let's break down which strength focuses you need for mountains, forest trail, and road, and what you can leave on the back burner. This will help you put together short sessions for your course instead of wasting time on the same 'leg day'.

Read article →

Training 10 September 2026 12 min read

Cross-training with an injury: how to stay fit while you can't run

How to use aqua jogging and an indoor bike to maintain endurance while running is off-limits. We break down load distribution and returning to running without taking watch readings as a doctor's permission.

Read article →

Training 10 September 2026 11 min read

Winter as a base: cross-country skiing, ski touring, and rowing machine

We break down how cross-country skiing, ski touring, snowshoeing, and the rowing machine help build aerobic volume in winter. We show where to place cross-training in a running week so it complements key workouts instead of draining energy for them.

Read article →

Training 10 September 2026 11 min read

Mountain legs without mountains: stepper, hill cycling, and hiking

We break down how the stepper, hill cycling, and hiking help you prepare for mountain trail running when all you have nearby is a park and stairs. We show where to place these sessions in your running week to add specific load and save energy for key workouts.

Read article →

Training 10 September 2026 11 min read

What to replace easy kilometres with: indoor bike, elliptical, water

We look at when to choose an indoor bike, elliptical, swimming or aqua jogging instead of an easy run and how to dose the load. This helps keep aerobic work in the week without extra impact on your feet and shins.

Read article →

Training 10 September 2026 11 min read

Cross-training for runners: rules without which it hurts

We break down how much cross-training to keep in a running week, at what intensity to do it, and where to place hard sessions. These rules will help you tell a useful addition to running from a load that drains your freshness and crowds out what matters most.

Read article →

Trail running 11 September 2026 11 min read

Trail running shoes: outsole lugs, membrane, and when Gore-Tex does more harm than good

We break down which outsole lugs you need for park, mountains, and mud, and why a membrane is useful not in every rain. You'll be able to choose a pair for your foot and routes without overpaying for features that get in the way in your conditions.

Read article →

Trail running 10 September 2026 11 min read

First mountain trail running 20–30 km: a 12-week plan

We break down 12 weeks of preparation for your first mountain trail: how to combine long runs, climbs, strength training, and recovery. The plan helps you distribute the load and test nutrition and gear in advance so there are fewer unknowns on race day.

Read article →

Trail running 10 September 2026 11 min read

Recovery after descents: cold, compression, protein, sleep

We break down what sleep, protein, compression, and cold give after downhill work and why pain relief does not yet mean recovery. You will learn how to compare watch data with how you feel on the stairs and move the next workout in time.

Read article →

Trail running 10 September 2026 12 min read

Strength for trail running: six exercises for downhills

We'll break down six strength training blocks: from slow single-leg lowering to foot and torso work. We'll show how to fit two short sessions into a running week so they don't interfere with your long run and downhill training.

Read article →

Trail running 10 September 2026 11 min read

Time on feet and back-to-back instead of extra kilometres

We look at how to plan long runs by time on feet and when two workouts in a row are more useful than chasing mileage. We show how to dose the load and test nutrition and gear without turning every week into a test.

Read article →

Trail running 10 September 2026 11 min read

Where elevation gain comes from and why watches lie

We break down how GPS, barometer, and terrain model turn one trail into different elevation gain numbers. We show how to compare workouts without confusing real climbs with measurement noise.

Read article →

Trail running 10 September 2026 12 min read

Cut-off: how to calculate time buffer on a trail

Let's break down how to turn a trail profile and intermediate cut-offs into a movement schedule with buffer. Using a 50 km with 2500 m elevation gain as an example, we'll calculate checkpoints and decide what to change if you fall behind.

Read article →

Trail running 10 September 2026 11 min read

Power hiking: when running uphill is a mistake

We break down at what gradient a brisk walk becomes smarter than running and how to choose the moment to switch. We show technique and training benchmarks so you don't burn all your energy on the climb and save your legs for the rest of the distance.

Read article →

Trail running 10 September 2026 11 min read

Downhills break your legs: what eccentric load is

We explain why your heart rate drops on a descent while your quads take a load that reminds you about itself for days. We show how to account for downhills in your preparation and pace yourself so you keep control of your legs through the end of the distance.

Read article →

Trail running 10 September 2026 11 min read

Weekly vertical budget: planning metres, not kilometres

We look at how to set a weekly elevation gain and split it between the long run, climbs and recovery. We show benchmarks for different distances and ways to gain metres without mountains, so the plan reflects real work, not just mileage.

Read article →

Trail running 10 September 2026 11 min read

Why pace lies in the mountains: GAP and vertical pace

We look at what GAP and vertical pace show and why minutes per kilometre poorly describe effort in the mountains. We explain how to compare workouts on climbs and where the grade adjustment stops helping.

Read article →

Training 10 September 2026 8 min read

Ben Dhiman wins UTMB 2026: first person under 19 hours

The American from the French Pyrenees won the world's biggest ultra trail on his fourth attempt and became the first in history to break 19 hours. We break down his path, training without a coach, and five facts that explain the result.

Read article →

Running 5 September 2026 5 min read

How to run 10K under 50 minutes: an 8–10 week plan

Fifty minutes for a 10K is exactly 5:00 per kilometre. Let's break down what base you need, how the week is structured, and which three workouts decide the outcome.

Read article →

Running 3 September 2026 4 min read

Your first half marathon: from zero in 12–16 weeks

21.1 km is a distance where accumulated volume and patience matter more than speed. What to do week by week, how long your long runs should be, and how not to hit the wall at kilometre 17.

Read article →

Trail running 1 September 2026 5 min read

Preparing for your first trail: how trail running differs from road

On the trail, kilometres lie, but time on your feet doesn't. Elevation gain, walking uphill, downhill technique, poles and nutrition: what a road runner needs to know before their first race in the mountains.

Read article →

Triathlon 30 August 2026 5 min read

Your first triathlon: how to get ready for a sprint distance in 12 weeks

750 metres of swimming, 20 kilometres of cycling and 5 kilometres of running. We break down the weekly plan, transition zones, open water and brick sessions — everything that decides the outcome of your first race.

Read article →

Recovery 28 August 2026 5 min read

Heart rate zone training: why slow running makes you fast

Most amateurs run all their workouts at the same moderate pace — and hit a ceiling. We break down the five zones, the polarized 80/20 model, and how to find your threshold without a lab.

Read article →

Recovery 26 August 2026 4 min read

Body Battery, HRV and Garmin readiness: how the AI coach reads your recovery

Your watch shows a dozen recovery numbers, but what do you do with them? We break down which metrics actually influence the decision to train or rest.

Read article →

Multisport 25 August 2026 4 min read

How to combine running, swimming, and strength: a weekly plan for an amateur

Three types of training, six to seven hours a week, and a nine-to-six job. We break down the order to schedule workouts so they help each other instead of getting in the way.

Read article →

Nutrition 31 July 2026 3 min read

Nutrition — the fourth discipline: 1trAIner integrates with FatSecret

The coach starts to see not only training load and recovery, but also energy balance: calories and macros from the FatSecret diary alongside expenditure from Garmin.

Read article →

We're on Dzen

The same workout reviews and product news — in the Dzen feed. Point your camera at the code or open the channel via the link.

Open the channel on Zen →

From reading to training

Try 1trAIner — 7 days free

Try for free →