The Windlace Blog: running guides, page 7

Pace

Running pace chart for 5K, 10K, half and marathon

The pace per km and per mile for popular goal times at every distance, plus the training paces that get you there.

9 min read Health

How many calories does running burn?

A simple formula for calories burned per km and per mile, a chart by body weight, and how accurate watches are.

9 min read Pace

Elevation gain in running: what it means and why it matters

What elevation gain means, how much hills slow your pace, why watches disagree, and how to compare hilly runs.

9 min read Form

Stride length in running: does it matter?

How stride, cadence and speed fit together, what is average, and how to improve your stride safely.

9 min read Form

What is a good running cadence?

Why 180 steps per minute is a myth, typical cadence by pace, and how to raise yours safely by 5 to 10%.

9 min read Racing

Negative split: the smartest way to race

Why a faster second half wins races, how to plan negative splits for 5K to marathon, and how to practise them.

9 min read