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Running.

Training plans and running notes from a sub-40 10K runner — 10K, half, and full marathon, plus the science and the routes.

9 min read

Your First Marathon — a Sub-4:00, 18-Week Plan

42.195 km. The race where the clock stops being the enemy and the distance takes over. Sub-4:00 isn't about speed — it's about the wall at 32 km, and learning to run through it.

run
7 min read

Breaking 90 Minutes for the Half Marathon — a 14-Week Plan

From 10K to the half. Distance, not pace, becomes the enemy — and you learn, for the first time, how to eat while running.

run
6 min read

Breaking 50 Minutes for 10K — a 12-Week Plan

From 60 to 50. You're not shaving ten more minutes — you're learning, for the first time, how to run fast.

run
7 min read

Breaking 40 Minutes for 10K — a 16-Week Plan

From 60 to 40. This isn't 'faster' — it's a different sport. The top 1–3%, and honestly, not everyone gets there.

run
4 min read

Where to run in Bangkok — parks, the river, and the green lung

Bangkok runs better than its reputation. The trick is the right hour and the right place — five spots, from the Lumpini–Benjakitti core to the green lung across the river.

runtravel
7 min read

Strength Training for Runners — The Real Secret to Getting Faster

The belief that lifting makes you heavy and slow — the data says the opposite. Why strength makes runners faster, what to do and how, and how to fit it around your running.

run
7 min read

Injury Prevention and Stretching — Running's Biggest Misunderstanding

The belief that stretching before a run prevents injury — the data says the opposite. Where most running injuries come from, what actually prevents them, and what to do about it.

run
8 min read

Sleep and Rest — The Most Underrated Training in Running

What makes you faster isn't the running — it's the recovery after it. Why sleep and rest are part of training, what the data says, and how to actually do them.

run
6 min read

Foot Strike and Cadence — The Two Big Lies of Running

Forefoot is correct. Cadence must be 180. Both are half-truths. What you actually need to know to run faster without breaking yourself.

run
6 min read

Bangkok's Two Big Marathons — November vs December

Twice a year, Bangkok empties its streets for runners. The Bangkok Marathon in November and the Amazing Thailand Marathon Bangkok in December — which one to pick, and why.

runtravel
7 min read

Running Shoes — Beginner / Intermediate / Advanced Picks for 2025-2026

From the first pair you've ever bought to a marathon-PB carbon shoe. The 2024-2026 releases that are actually worth wearing — by level, with reasoning.

run
4 min read

Running Clubs by City — Bangkok, Chiang Mai, Bali, Seoul

Why a local running club is the fastest way to enter a new city. And the clubs actually worth showing up to in four of them.

runtravel
4 min read

Running in Bali — Five Routes, the Right Hour, and One Warning

From the Sanur boardwalk to the Campuhan Ridge — Bali's five best running routes, the dawn window, and the one rule you can't break.

runtravel
4 min read

Breaking 60 Minutes for 10K — a 12-Week Plan

From 70 to 60. The ten-minute gap isn't time — it's a different category of training.

run
4 min read

Breaking 70 Minutes for 10K — an 8-Week Plan

You can run 5K. 10K is next. Exactly what to do for eight weeks to break the 70-minute barrier.

run
4 min read

Zero to 5K — for the Person Who Has Never Run

Never having run before isn't a reason not to start today. The most honest path to running 5K nonstop in eight weeks.

runlife