Running, recovery and what’s new.

Some articles look at a question every runner runs into, like how to come back after time off or what a bad night’s sleep does to tomorrow’s session. Others are TrakRun news: new features, changes and the thinking behind them.

Want to train better, or understand the app?

That’s what the guides are for. Each one takes a part of training, such as recovery, load or pace, and explains how to use it to improve your running: how much of your week should be easy, when to push and when to hold back, and what your numbers are telling you. Each also shows how TrakRun measures it, and they are kept up to date as the app changes.

Start with the readiness score, training load, pace zones or Your Coach. There are also guides to how TrakRun uses Apple Health and the Apple Watch. All of them are under Guides in the menu.

Sources and corrections

Training and health claims name the study or guidance they come from, and each article shows the date it was published. If something is wrong or out of date, email support@trakrun.com and we will correct it.

Start here

If you already track your runs with another app, start with the piece on Strava alternatives. It is about whether you need to leave that app at all, or whether adding a recovery layer on top of it does the job.

If you run with an Apple Watch, there is a comparison of the best running apps for Apple Watch, and a guide to following Couch to 5K on an Apple Watch.

If you have a place in the London Marathon, start with the piece on recovery habits for race week and after: tapering, pacing, sleep and HRV, and when to run again after The Mall.

If you train with a heart rate monitor, read HR zones versus pace zones. It explains the five zones, has a calculator for working out your own, and covers when heart rate or pace is the better guide.

If your watch shows an HRV number every morning and you are not sure what to do with it, read HRV versus resting heart rate. It covers measuring HRV on Apple Watch and WHOOP, smoothing noisy readings, and when to push or recover.