Blog archive
Every article on Henri Forcella's blog about training, nutrition, gear and race strategy: 92 in total, newest first.
2026
Ready for a 2027 Marathon? The 5 Markers That Actually Matter
October 28, 2026 · Performance · 9 min read
Before you start a marathon cycle in January, your body needs to prove something — not just your enthusiasm. Here are the 5 concrete numbers I use with my athletes to…
Running as Ministry: What Science Says About Purpose and Service in the Run
October 27, 2026 · Science · 9 min read
Some runners train for a number, and some train for something bigger than themselves. Science suggests that difference isn't just spiritual — it's physiological too.
Beginner's Guide — Part 5: Your First Two Races
October 23, 2026 · Training · 9 min read
The jump from 5K to 10K isn't just running twice as far — it changes how you train, how you think about pace, and how you manage the race in your head. Here's what you…
Half Marathon in 16 Weeks: The Base You Need Before Starting the Specific Plan
October 21, 2026 · Training · 9 min read
Sixteen weeks isn't magic — it's the minimum time needed to build specific endurance on top of a base that should already exist. Here's what you need in place before you…
Failure Is Information: What a Bad Race Is Trying to Tell You
October 20, 2026 · Performance · 9 min read
A race that goes wrong isn't a verdict on your worth as a runner — it's a data set. Learning to read it, instead of just feeling it, is what separates athletes who…
Your PR Is Not Your Ceiling: What a "True PR" Really Is
October 16, 2026 · Performance · 9 min read
A coach once told me that after a 3:45 marathon there wasn't much more to drop. Today my PR is 3:29, and my current fitness points to a 3:11. Here's what I learned about…
Marathon Recovery: The First 10 Days
October 14, 2026 · Science · 9 min read
What you do (or don't do) in the ten days after crossing the finish line determines whether your next training cycle starts on solid ground or starts uphill. Here's…
Why Cramps Happen: What the Science Says (and Doesn't Say) About Sodium
October 13, 2026 · Nutrition · 9 min read
You've heard for years that cramps come from low sodium or dehydration, but the evidence points elsewhere: neuromuscular fatigue. Here's what that means for your…
The Final 72 Hours: What You Eat and Do Before Your Marathon
October 7, 2026 · Nutrition · 9 min read
The last 72 hours before a marathon aren't for trying new things — they're for executing a script you already know. Here are the exact numbers: carbs, sodium, coffee…
The Science of Race Week: What Really Happens to Your Body Before the Big Day
October 6, 2026 · Science · 8 min read
In the final seven days before a race, your body does more invisible work than in any hard training week. Understanding supercompensation, glycogen, and phantom aches…
The Neurobiology of Effort: What Was Your Hardest Race?
October 2, 2026 · Science · 8 min read
Eight days out from Chicago, your brain is hunting for evidence to calm the taper anxiety. That evidence already exists: it's stored in your nervous system, in every…
Chicago Marathon: Logistics Solved, Calm Mind
September 30, 2026 · Performance · 9 min read
A minute-by-minute script for race morning in Grant Park and a concrete strategy for filling the taper's free time before anxiety fills it for you. Chicago is run with…
Fall Marathons Are Mental: The Three Saboteurs and How to Neutralize Them
September 29, 2026 · Performance · 9 min read
In Berlin, the body shows up ready. What decides the race happens between the ears: the pace comparer, the one who negotiates at mile 17, and the one who writes off the…
Half Marathon Guide: The Definitive Guide (21K)
September 24, 2026 · Coaching · 11 min read
Everything you need to arrive at your fall half marathon with a clear plan, applied science, and a real race strategy. The perfect distance deserves serious preparation…
The Definitive Chicago Marathon Checklist (and Any Major)
September 24, 2026 · Gear · 10 min read
Thirty items, six blocks, zero improvisation: the list I review with my athletes before a Major. It's not about getting lucky on race day, it's about leaving nothing to…
🇺🇸 Chicago for the International Runner — Everything You Need to Know
September 24, 2026 · Coaching · 8 min read
Traveling from outside the U.S. to run Chicago adds variables you don't control in training: visas, jet lag, lakefront weather, and the logistics of a massive city…
3-Week Taper Calendar for the Chicago Marathon: The Complete Guide
September 22, 2026 · Performance · 10 min read
A generic taper won't cut it for Chicago: you need a plan for the fast, flat course, the Grant Park logistics, and unpredictable weather. Here's the week-by-week…
Tapering Without Fear: The Real Science Behind Cutting Volume Before a Race
September 22, 2026 · Performance · 9 min read
Taper week panic is nearly universal: you feel like you're losing fitness right when you need it most. The science says the opposite, and here's why your body will thank…
Feeling Buried in Fatigue? How to Save Your Chicago Marathon 3 Weeks Out
September 18, 2026 · Training · 9 min read
At 22 days out from Chicago, the fatigue you're feeling could be a sign of solid training load — or the start of chronic burnout. Learn to tell the difference and apply…
Beginner Training Plan: The Complete 8 Weeks
September 17, 2026 · Coaching · 11 min read
A step-by-step, week-by-week guide to go from zero to 30 minutes of continuous running or your first 5K. No shortcuts, no injuries, with the evidence behind every…
Altitude Physiology: Why Your Legs Fatigue Because of Your Lungs (and How to Adjust Your Strategy)
September 16, 2026 · Performance · 11 min read
At altitude, your legs don't fail first — the communication between your diaphragm and your quads does. Understand the respiratory metaboreflex, the metabolic shift…
Nutrition and Hydration for the Chicago Marathon: A Mile-by-Mile Guide
September 15, 2026 · Nutrition · 10 min read
Chicago is fast, flat, and sometimes warm by the finish. A practical guide to what to eat and drink the day before, race morning, every 5K, and where to celebrate after…
Independence and Ownership: The Limits of Self-Coaching
September 15, 2026 · Training · 9 min read
Running gives you the illusion that you can do it all alone. Athlete self-management has real advantages, but also blind spots no runner can see for themselves.
How to Start Running With a Goal: From Idea to Plan
September 11, 2026 · Coaching · 9 min read
Most new runners don't fail because of discipline — they fail because of structure. Here's how to turn a big, vague goal into a training plan you can actually follow.
The Best Running Tips for Staying Consistent Without Getting Injured
September 10, 2026 · Performance · 9 min read
Most runners don't fail from lack of talent — they break the training chain every few weeks. Here's what actually sustains long-term consistency, grounded in physiology…
Basic Runner Nutrition: No Complications, No Supplements
September 10, 2026 · Nutrition · 9 min read
Most beginner runners don't fail because they eat badly, they fail because they eat too little. Here's what you actually need to know about eating before and after…
The Exact Steps to Run Your First Marathon Before Year's End
September 9, 2026 · Coaching · 9 min read
If you've got 14 to 18 weeks left and have never run 26.2 miles, there's still time — but not for improvising. Here's the real plan, week by week, and what your body…
If You Can Only Do One Quality Workout a Week, Make It This One
September 8, 2026 · Training · 9 min read
Work, family, unpredictable sleep — for a lot of runners, the reality is one quality session a week, period. Here's why the marathon-pace long run earns that slot, and…
Running Economy Explained: What Biomechanics Teaches Us
September 8, 2026 · Science · 9 min read
Two runners with nearly identical VO2max can post very different race results. Running economy explains why, and biomechanics offers the most concrete answers for…
How to Start Running With Zero Experience: The Guide With No Shortcuts
September 4, 2026 · Training · 8 min read
Starting to run doesn't require talent or suffering — it requires patience and a plan that respects what your body doesn't yet know how to do. Here's the walk-to-run…
5 Biomarkers to Check Before Running a Marathon: Are You Really Ready?
September 3, 2026 · Training · 9 min read
Before you sign up or print out the 16-week plan, there are five signals your body is already sending that almost nobody checks. Here's what they are and how to read…
Half Marathon Workshop: How to Choose the Right Plan
September 2, 2026 · Science · 9 min read
Not every half marathon plan fits the same body or the same schedule. Here's what variables actually predict the outcome, with the evidence behind each one.
The Beginner's 5K: A Guide for Women Preparing to Run Without Walking for the First Time
September 1, 2026 · Performance · 9 min read
Crossing the finish line of your first 5K without walking is a completely achievable goal, but race week and race day demand specific decisions. Here's everything you…
Your Goal Pace for Chicago: The Detailed Numbers and the App That Saves You From the Most Common Mistake
September 1, 2026 · Coaching · 9 min read
Setting your marathon pace off a 12-month-old PR is the most expensive mistake I see repeated every cycle. Here's how to derive it correctly from your current fitness…
Discipline > Motivation: What the Neuroscience of Habits Says About Why You Keep Running (Or Don't)
September 1, 2026 · Training · 9 min read
Motivation is a mood that shifts with weather, sleep, and how your day at work went. Discipline is a system. Here's how to build the second one for the days the first…
How I Prescribe Strength Training for My Athletes: Fewer Variables, More Intention
August 31, 2026 · Performance · 9 min read
Most of the details we obsess over in strength training don't actually move the needle. Here's which levers matter for runners and how I use them in real-world…
Why Your Running Dream Feels Out of Reach (And What to Do About It)
August 28, 2026 · Performance · 9 min read
The goal in your head isn't as far away as your anxiety is telling you. It's a matter of process, not talent, and there's evidence to back that up.
How to Start Running With a Plan (and Not Quit by Week Three)
August 27, 2026 · Training · 9 min read
Most beginner runners don't fail from lack of effort — they fail from lack of structure. Here's a step-by-step, science-backed approach to building the habit before the…
Beginner Runner's Guide — Part 2: The First 4 Weeks
August 26, 2026 · Training · 9 min read
You survived the decision to start running. Now comes what actually determines whether this becomes a habit or an injury: the first four weeks. Here's the week-by-week…
Chicago Marathon: Everything You Need to Know to Show Up Ready
August 25, 2026 · Coaching · 9 min read
Chicago is fast, flat, and massive — but that doesn't make it easy. Here's what this race actually demands and how to handle the final weeks with a clear head.
Why Your Easy Pace Changed (And Why That's a Good Sign)
August 25, 2026 · Training · 9 min read
The same perceived effort now carries you faster. It's not your GPS glitching or a lucky day — it's your heart, your mitochondria, and your nervous system adapting…
Are You Dealing With Chronic Exhaustion? Here's How to Fix It
August 21, 2026 · Performance · 9 min read
If you drag your body through every race and start the next one before recovering from the last, that's not a lack of willpower — it's a physiological signal your plan…
From 5K to 10K: How to Build the Bridge Without Breaking Yourself in the Process
August 19, 2026 · Performance · 9 min read
The jump from 5K to 10K isn't just about running farther — it's about understanding which physiological systems come into play and how to train them with intention…
Everything You Need to Know From A to Z — Part 4: S-Z
August 19, 2026 · Training · 9 min read
We close out the running alphabet with S through Z: from sleep and sodium to VO2max and stride mechanics. The final installment of a guide built so you can understand…
Project 222: What It Is and How Amateur Runners Can Steal Its Principles to Smash Their Own Goals
August 18, 2026 · Performance · 11 min read
Josh Kerr didn't break the 27-year-old mile world record by accident: he announced it, designed it, and executed it to the second. Here's how any amateur runner can…
Fall Race Prep Starts Now: How to Structure Your Periodization for Distance Racing Season
August 18, 2026 · Training · 8 min read
Mid-August is when fall racing season is won—or lost. Here's how to build your periodization starting now, without shortcuts, so you arrive sharp at your goal race.
5K Fundamentals: How to Build the Base for a Sub-30-Minute Race
August 14, 2026 · Training · 9 min read
Breaking 30 minutes in the 5K isn't about a last-minute trick — it's about building the basic pieces correctly: aerobic base, speed, and running economy. Here's how to…
Run With Purpose: Why Running Beats Cycling for Pre-Season Fat Loss
August 14, 2026 · Performance · 9 min read
A new study shows that, at matched calorie burn, running cuts nearly twice as much abdominal fat as cycling. Here's what that means for your pre-season and how to apply…
The Runner's Glossary, Part 3: From N to R
August 12, 2026 · Coaching · 9 min read
From core work to threshold pace, this third installment covers letters N through R with the same idea as always: the details almost nobody checks are the ones that end…
Lack of Motivation? Here's What to Do
August 11, 2026 · Performance · 9 min read
Motivation isn't a personality trait — it's a resource that rises and falls based on measurable variables. Here's a concrete, step-by-step protocol to identify what's…
The Strength Phase for Runners: Power and Prevention
August 11, 2026 · Training · 9 min read
Many runners treat the gym as an optional extra. The evidence says otherwise: well-dosed strength training improves running economy and protects against the injuries…
The Willpower Myth: Why Consistency Is So Hard and How Science Rewires Your Brain to Sustain It
August 7, 2026 · Science · 9 min read
Inconsistency isn't a character flaw, it's biology. Here's how regular exercise and stress management physically change your brain so consistency stops depending on…
What Actually Makes a Running Plan "Science-Based" — And Why It's Not What You Think
August 7, 2026 · Science · 9 min read
Every plan online claims to be "science-based" now. Most of them just mean someone read a blog post about zone 2. Here's what actually separates evidence-informed…
Case Study: Cesar's First Half Marathon Build — What the Data Actually Shows
August 7, 2026 · Coaching · 8 min read
One athlete, thirteen weeks, and a training file that tells an honest story: a peak of 19.5 km, a taper that respected the calendar, and a lesson about what 'debut'…
Running From G to M: Everything You Need to Know to Race from 5K to Marathon
August 5, 2026 · Coaching · 9 min read
The gap between a 5K and a marathon isn't just distance — it's a different set of physiological demands, pacing rules, and risk factors. Here's the honest guide to what…
Beginners Running Guide — Part 1: How to Start From Zero
August 5, 2026 · Coaching · 6 min read
You don't need a training plan yet. You need a way to start that doesn't wreck your knees, your motivation, or your Tuesday. Here's the actual first step.
Sebastian's First Half Marathon: Breaking 2 Hours in Bogota
August 4, 2026 · Coaching · 8 min read
A look inside the 12-week build that took my athlete Sebastian from a modest 9.5km opening week to a sub-2-hour debut half marathon at altitude in Bogota. Here's what…
Rebuilding After a Break: The Case for a Progressive Return
August 4, 2026 · Training · 8 min read
Coming back from time off is where most runners get hurt — not from the break itself, but from trying to make up for it. Here's how to structure a progressive return…
The Half Marathon Checklist: 30 Items to Check Before Race Day
July 31, 2026 · Coaching · 9 min read
Most race-day mistakes aren't about fitness — they're about forgotten details. Here's a printable, 30-item checklist grouped by category so nothing slips through the…
5 Markers You Need to Reach Before Running a Marathon
July 30, 2026 · Coaching · 9 min read
Most marathon injuries and blowups aren't bad luck — they're a readiness problem. Here are the five markers I check before clearing an athlete to train for 26.2…
Running From A to F: Everything You Need to Know to Race from 5K to Marathon
July 29, 2026 · Coaching · 13 min read
From Aerobic base to Fueling strategy, this is the A-to-F framework I use with every athlete I coach — backed by peer-reviewed evidence, not internet folklore. If you're…
How to Choose Your Next Race (Stop Signing Up Just to Sign Up)
July 28, 2026 · Performance · 9 min read
Picking a race isn't about clicking 'register' on the first flashy medal you see. It's a strategic decision that touches your season plan, your body, your wallet, and…
Running With Your Kids: Why Modeling Beats Motivating Every Time
July 28, 2026 · Training · 8 min read
Your kids aren't listening to your lectures about exercise — they're watching your shoes by the door. Here's the science behind habit modeling, and how to build a family…
The Night Before the Bogotá Half Marathon: Mental, Physical, and Spirit
July 23, 2026 · Performance · 9 min read
The night before your race isn't wasted time — it's the last training session you'll get, and it happens entirely in your head. Here's how to use sports psychology and…
The Day Before Your Half Marathon: What to Eat, How to Rest, and What to Avoid (Especially at Altitude)
July 22, 2026 · Performance · 9 min read
The half marathon is a distance people love to underestimate — and doing it in Bogota, with altitude and a brutal elevation profile, punishes that mistake fast. Here's…
Sleep: The Ultimate Performance Tool
July 21, 2026 · Science · 9 min read
You can nail your intervals, dial in your nutrition, and obsess over your gear — but if you're sleeping six hours a night, you're leaving your best performances on the…
The Taper That Actually Works: What to Do (and What NOT to Do) in the Last 6 Days
July 19, 2026 · Performance · 9 min read
Most runners blow their race in the final week — not by undertrained, but by panicking, overresting, or making last-minute changes. Here's exactly how to spend the last…
Nutrition and Hydration for the Bogotá Half Marathon: What You Need to Know Before Race Day
July 17, 2026 · Nutrition · 14 min read
Racing 13.1 miles at 8,660 feet above sea level is a different physiological challenge than anything you've done at sea level. Your sweat rate, your fueling windows, and…
Pacing Strategy for the MMB Half Marathon: How to Run 21K at 8,500 Feet
July 16, 2026 · Performance · 12 min read
Running a half marathon at 2,600 meters above sea level is a completely different physiological challenge than racing at sea level. Whether you're targeting 1:30 or…
Why Most Runners Never Improve (And How to Fix It)
July 15, 2026 · Training · 7 min read
You train 4–5 days a week, you put in the effort, and your times haven't moved in a year. The problem isn't your dedication — it's your training structure. Here's what…
Bogotá Half Marathon: A Kilometer-by-Kilometer Racing Guide for Every Pace Group
July 15, 2026 · Performance · 12 min read
Racing the Bogotá Half Marathon isn't just about surviving 13.1 miles at altitude — it's about knowing exactly where to push, where to hold back, and where the course…
The Myth of Off Season: Why Smart Continuity Beats Complete Rest
July 14, 2026 · Coaching · 8 min read
Every fall, athletes convince themselves they've earned a full stop. No running, no structure, no accountability. But the science — and two decades of coaching — tells a…
Running at 2,600 Meters: The Science of Altitude Training and How to Actually Use It
July 13, 2026 · Training · 11 min read
Altitude training isn't just for elite Kenyans and Olympic hopefuls. Understanding what happens to your body above 2,000 meters — and how to apply it intelligently — can…
The Bogotá Half Marathon: Latin America's Most Special Race and Everything You Need to Know to Run It
July 13, 2026 · Performance · 11 min read
At 2,600 meters above sea level, with 26 years of history and over 35,000 runners taking the streets of one of the world's highest capital cities, the Media Maratón de…
Matcha Green Tea for Female Athletes: A Smart Boost When Conditions Are Right
July 10, 2026 · Nutrition · 9 min read
Matcha green tea isn't a magic bullet — but for physically active women who meet specific conditions, it can deliver a measurable metabolic edge. Here's exactly what the…
Colombia vs. Switzerland, World Cup 2026: What Elite Soccer Reveals About Sustaining Peak Performance Across Multi-Event Competition
July 8, 2026 · Performance · 9 min read
Colombia just faced Switzerland in World Cup 2026 — a high-stakes match that exposed everything brutal about tournament soccer: back-to-back games, cross-continental…
Training While Traveling: How to Maintain Fitness When You're Away From Home
July 7, 2026 · Training · 8 min read
Travel doesn't have to derail your training. With the right mindset and a few smart adjustments, you can maintain your fitness through any trip — whether it's a work…
Why More Is Not Better: The Science of Chronic Overload and What It's Costing Your Performance
June 30, 2026 · Training · 9 min read
Every athlete I've coached who hit a wall — not a bad week, but a real, systemic breakdown — got there the same way: they kept adding without ever truly recovering…
Mid-Year Checkpoint: How to Evaluate Your 2026 Running Goals and Finish Strong
June 23, 2026 · Coaching · 8 min read
We're halfway through 2026, summer heat is peaking, and the longest day of the year just passed. It's the perfect moment to pause, assess where you stand on those…
Pacing Is a Skill: The Science of Race Strategy and Why Most Runners Get It Wrong
June 16, 2026 · Performance · 8 min read
Pacing isn't instinct—it's a learned skill that separates good performances from great ones. Understanding the science behind race strategy can transform how you…
Wearables: What Data Matters (And What's Just Noise)
June 9, 2026 · Gear · 8 min read
Your watch collects hundreds of metrics daily, but which ones actually inform better training decisions? Here's what I track with my athletes—and what I ignore.
Training in the Heat: Science-Based Strategies for Summer Running
June 2, 2026 · Training · 8 min read
Summer heat isn't just uncomfortable—it fundamentally changes your physiology. Understanding thermoregulation and heat adaptation can turn seasonal suffering into a…
Why Most Training Plans Fail (And How to Build One That Works)
May 26, 2026 · Coaching · 8 min read
Memorial Day marks the start of summer racing season, but most runners abandon their plans by July. Here's what the science says about why training plans fail—and how to…
Running and Longevity: Why VO₂max May Be the Strongest Predictor of How Long You Live
May 20, 2026 · Science · 6 min read
Last week I ran my first track meet at 48 years old. 1,500 meters. Full effort. Masters division. What I understood in those final meters changed how I think about every…
Apple vs. Banana — Which Is the Better Pre-Workout Choice for Endurance Training?
March 17, 2026 · Nutrition · 7 min read
Pre-race and pre-workout nutrition can feel like a minefield of conflicting advice. But when it comes to two of the most popular fruit options — the apple and the banana…
2024
The Future of Running: Shoes, Technology, and the 2025 Revolution
December 30, 2024 · Gear · 8 min read
Carbon fiber plates changed the game. But what comes next? From spray-on uppers and biodegradable foams to embedded biomechanical sensors that feed real-time data to…
The 80/20 Rule: Why Most Runners Are Training Too Hard
October 14, 2024 · Training · 9 min read
The most common mistake I see across all levels — from first-timers to competitive masters athletes — is training too hard on easy days. The research on polarized…
Lactate Threshold: The One Number That Predicts Your Marathon Potential
August 22, 2024 · Science · 9 min read
VO₂max gets all the attention, but lactate threshold is the better predictor of marathon performance for trained runners. It tells you how fast you can run before your…
Periodization for the Masters Runner: Training Smarter After 40
June 3, 2024 · Coaching · 9 min read
Recovery takes longer. Injury risk is higher. But here's what the research also shows: masters runners who train with periodization — structured blocks of base, build…
Race Day Nutrition: What to Eat in the 24 Hours Before Your Marathon
April 18, 2024 · Nutrition · 8 min read
Pasta the night before is tradition. It's also often wrong. Glycogen loading done correctly starts 48–72 hours before race day, not the night before. In this post we…
Why Your Easy Runs Are Your Most Important Workouts
February 29, 2024 · Training · 7 min read
Nobody posts their easy runs. Nobody brags about Zone 2. But aerobic base development — real, slow, conversational-pace running — is the foundation that every other…
Unlocking Your Running Potential: The Science of Running Form
January 7, 2024 · Science · 9 min read
A University of Nevada study confirmed what coaches have known for years: simple postural adjustments can measurably improve running economy without adding a single mile…