A running tracker that shows more than distance

Run easier than you think you should

The single most common mistake in recreational running is that every run is moderately hard.

Effective training follows roughly an 80/20 split: about 80% of your volume at an easy, conversational effort and 20% genuinely hard. Easy running builds aerobic capacity, capillary density and mitochondrial function with minimal injury risk. Running everything at a middling effort accumulates fatigue while developing neither end of the spectrum.

Live pace matters here because easy running feels too slow at first. Seeing the number keeps you honest.

Use splits to diagnose your pacing

If your first kilometre is consistently your fastest and the last your slowest, you are starting too fast. Aim for even splits or a slight negative split — the second half marginally quicker than the first.

Increase volume gradually

The widely used guideline is to add no more than 10% weekly distance, with a lighter week every fourth week. Most running injuries come from load increasing faster than tissue can adapt.

Work out your target paces with the running pace calculator, or see energy cost with the running calorie calculator.

Frequently asked questions