Rai Academy

Knowledge in motion.

Expert tips and practical guides for runners who want to evolve with health and strategy, written by Rai.

Latest Articles

Updated content for runners of all levels

Running Training Types: Practical Science to Evolve Safely

Discover the 9 fundamental running training types, from base runs to sprints, with solid scientific basis and performance evidence. Learn how to vary intelligently to force adaptation of distinct energy systems.

October 9, 2025

Beginner

How to Start Running from Zero in 8 Weeks

And it's not just willpower — science shows that gradual programs really work, reduce injury risk and still bring incredible health gains.

September 11, 2025

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