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Your long run isn’t the limiter Most runners plateau because they rely too heavily on one weekly long run. But evidence consistently shows: your total weekly volume has a bigger impact than your lon
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According to Canadian Running Magazine, we’re entering a post-Kipchoge era in marathoning. Here’s what’s changing 👇 Then (Kipchoge era): → controlled pacing → predictable outcomes → one dominant fi
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You might be strengthening the wrong thing Studies show consistent differences in how men and women move when they run—especially at the hips. Women often show greater hip motion and rely more on pr
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That cooling headband? Here's the truth A recent controlled running study tested a popular cooling headband in hot conditions. Here’s what actually happened: • 🧊 Forehead temperature dropped • 😌
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Socks in spikes: yes or no? 🧦❌ Science doesn’t give us a clear answer… but it gives us clues: No socks = • Better ground feel • More direct force transfer • Closer to barefoot mechanics Socks = •
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Your thoughts can shape your race Yes—your thinking strategy can influence performance. A 2023 study from the UK analyzing runners’ in-run thoughts showed attention shifts between internal (pace, fat
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Women may surpass men by 2075 At the current trajectory, women’s marathon world record could not only match—but surpass men’s by ~2075. That projection comes from long-term performance modeling (202
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Are morning runs actually better? Short answer: not really—but they can feel that way. A 2025 global synthesis of lab-based circadian performance studies (core temp, neuromuscular output, metabolic e
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Hat vs no hat could change your pacing At high levels, this is a thermoregulation decision. Multiple studies converge on the same mechanism: A 2023 crossover study (UK, trained runners, 5K TT at 32
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The system behind Kiplimo’s record run This isn’t just talent—it’s a blueprint built in Kapchorwa. 🏔️ Altitude (~1800m) quietly upgrades VO₂ max 🌄 Early 6:20am runs lock in routine + recovery rhyth
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Barefoot running: simple or risky shift? The 2025 systematic review (Rodríguez-Longobardo et al., multi-study analysis across global lab data) shows barefoot running clearly changes how you move—but
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Sub-3 marathon isn’t common. It just looks that way online. Across the world each year, roughly 1.1–1.3 million people finish a marathon. But only a small fraction break the three-hour barrier. Her
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About @rules.of.running

Coach Stéphane is a Instagram growing creator. With 3 followers and 12 posts, rules.of.running's account shows a follower-to-following ratio of N/A:1. View all content anonymously on Pictame - no login required.

rules.of.running's engagement rate sits at 5.56%. That's 11% above what you'd typically see for accounts with 1K-10K followers (average 5%) — a sign of a genuinely connected audience.

Out of the last 12 posts, 100% are videos and 0% are photos. Captions lean detailed, averaging 1010 characters.

5.56% engagement rate — 11% above average for 1K-10K follower accounts.

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@rules.of.running

Coach Stéphane

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