TrainingTips
Eat like an elite: the science behind marathon nutrition
How elite runners fuel. The science behind carb loading, hydration, caffeine & gut training — practical, evidence-based nutrition tips to boost performance.
Caffeine and bicarb: do they really help you run faster?
A new meta-analysis shows caffeine and bicarbonate can genuinely boost running performance. Find out what works, what doesn’t, and how to use them safely.
How much does tapering actually matter?
Does tapering before a marathon actually improve performance? Discover what big-data studies on 158,000 runners reveal about taper length and real-world results.
The 7 fastest marathons in the US: data-backed vs reputation
From Chicago to Houston to hidden gems like CIM, here are the fastest US marathons ranked by data and reputation for your next PB.
How much does drafting actually help in running?
Discover how drafting in running improves efficiency and speed. Learn the real science behind air resistance, pacing, and smarter racing.
Berlin Marathon Course Preview
Berlin Marathon Course Preview.
Berlin Marathon: 6 of the most inspiring performances ever
Berlin Marathon takes off in just over a week. Check out 6 inspiring performances from the world's greatest endurance athletes across the marathon distance.
How to fuel in training: pragmatic rules that actually work
How to fuel your training runs as a marathon runner. Some tips and tricks to help you stay energized and deliver high performance. Hint: it involves carbs!
How to Run Your First (or 10th) Marathon
How to run your first (or 10th) marathon with expert tips on pacing, fueling, and preparation. Avoid common mistakes, train smarter, run faster.
The 12 Fastest Marathons in Europe
Data-backed list of Europe’s 12 fastest marathons. Compare average times, sub-3 depth, entry fees, travel costs, and booking dates to lock in your next PB.
Risk and Reward: How much running is too much?
New study of 5205 runners shows injury risk spikes when a single run exceeds your 30-day ceiling. Learn to balance risk vs reward and train smarter with Kaizen.
What to Eat Before Running: 25 Foods for Peak Performance
Run stronger with the Kaizen method—discover 25 best foods and drinks to eat before running, plus expert tips on timing, portion size, and what to avoid.
Making Running Fun
New to running? Learn simple tips to enjoy it more—slow down, track progress, run in nature, jog with friends, and take the pressure off.
A guide to pre-race fuelling
Master pre-marathon fuelling with simple carb-loading tips. Learn what, when, and how much to eat to fill glycogen stores and maximise race-day energy.
Overachieving in training
Finished your Kaizen doughnut? Learn when to add extra runs, balance recovery, and stay consistent without risking injury or burnout.
Adding Speed Workouts
Ease into speed work with legendary Aussie workouts Deek’s Quarters and Mona Fartlek—simple, flexible sessions to build confidence and fitness.
Running best practices
Maximise your Kaizen training with simple principles: consistency, distance, smart rest, long runs, and speed work—without stressing the small details.
Race Day Clothing
Choose the right race-day clothes: stay cool, avoid chafing, wear tested gear and fast shoes. Comfort and preparation make all the difference.
Training for hot-weather races during winter
Train smart for hot-weather races even in winter. Discover heat-adaptation tips—saunas, layers, holidays—that boost performance when race day heats up.
How to use Kaizen
Kaizen adapts to your life, focusing on training load over strict paces or distances. Flexible, simple, and effective—just fill the doughnut.
How does Kaizen’s doughnut actually work?
Kaizen’s training doughnut adapts distance to pace, giving you a flexible, smart training load target to hit your race goals with ease.