Running for Beginners - Start Your Journey Safely
Discover how to start running from scratch with our expert guides. Gradual plans, safety tips, and practical guidance for those starting their running journey.
You might also like
Training
R
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
Read more
Training
R
Running Spreadsheets: Why They Don't Work for Everyone
They may seem practical — download a PDF and follow week by week — but science shows that truly effective training is individualized.
September 4, 2025
Read more
Ready to apply what you learned?
Let Rai create your training plan based on your level and goals