Blog
App guides, running news, race calendars, and what's new in iRunning.
Why Is My Heart Rate So High When I Run Slowly?
You slow down to what feels like a shuffle. Your breathing is fine. And your watch still says 165.
How to Watch the Berlin Marathon: Start Times, Tracking, Best Spots
The 52nd BMW Berlin Marathon is on Sunday, 27 September 2026. The organisers expect well over 56,000 athletes from more than 160 nations ...
Your First Marathon: A 16-Week Training Plan, in Kilometres
Autumn marathon season does something to people. You watch the finish line in Berlin, Chicago or New York, and a quiet thought arrives: c...
Berlin Marathon Race Week: Expo, Bib Pick-Up and a Day-by-Day Checklist
Seven days to go. The training is done, and what’s left is logistics: a trip to the expo, a few short runs, a lot of pasta and one early ...
Half Marathon Training Plan: 12 Weeks, in Kilometres
The half marathon is the most popular race goal for a reason. At 21.1 km it’s long enough to feel like a real achievement, but short enou...
iRunning 1.2.2: Run Videos, 20 New Training Plans, Dark Mode
iRunning 1.2.2 is rolling out on the App Store. It’s the biggest update since training plans arrived, and most of it came from the same p...
Berlin Marathon 2026 Course Guide: The Route, Kilometre by Kilometre
The BMW Berlin Marathon is the fastest big-city marathon in the world, and the numbers back that up. Thirteen world records have been set...
Turn Your Run Into a Video for Instagram Stories and TikTok
A screenshot of a map says I ran. A video of the route drawing itself across the city, with the kilometres ticking up, says here’s how it...
Marathon Taper: What to Do in the Last Two Weeks Before Race Day
Two weeks out from a marathon, there’s nothing left to build. The long runs are done, the fitness is in the bank, and the only thing that...
Sub-30 5K: An 8-Week Plan to Break 30 Minutes
Thirty minutes is the most popular goal in running. It’s a clean number, it’s within reach for a lot of people, and it’s the first time m...
Life Happens: Pause, Move or Skip a Training Day Without Starting Over
Most training plans don’t fail on the hard days. They fail on a Tuesday when work runs late, a Thursday with a sore throat, and a weekend...
Treadmill Intervals That Don't Feel Like a Hamster Wheel
Nobody dreams of a 40-minute treadmill run. Same view, same belt, a clock that seems to slow down after minute twelve. But the treadmill ...
Japanese Walking: The 3-Minute Interval Walk, Explained
“Japanese walking” turned into one of the big fitness trends of 2026. Unlike most viral workouts, this one has about twenty years of rese...
Negative Split: How to Pace a Marathon (Berlin Included)
Almost every marathoner has the same story. The first half felt wonderful. Around 30 km, the pace started slipping. The last 5 km were a ...
Describe Your Run, Get a Workout: The AI Workout Builder on iPhone
Every runner has a workout in their head that they never quite get into an app. You know what you want: a warm-up, six fast 400s with a j...
Zone 2 Running: How to Build an Aerobic Base Without Overthinking It
Zone 2 is the most talked-about idea in endurance training right now, and the most overcomplicated. Lab tests, lactate meters, arguments ...
Switching to iRunning? Bring Your Run History From Nike Run Club, Strava or Garmin
Changing running apps has a hidden cost: the history. Every 5K you ran last winter, the long run where you finally cracked 15 km, the str...
Share Your Marathon Finish: Cards, Overlays and a Route Video
You’ve trained for months, and on race day you’ll have run 42.2 km through a whole city. The run deserves better than a screenshot of you...
One Press, Full Update: Put "Announce My Run" on Your iPhone's Action Button
On newer iPhones, the little switch that used to toggle silent mode is now a button, and you can make it do almost anything. For runners ...
Hey Siri, How's My Run? Hands-Free Running with Siri and Shortcuts
Halfway through a hard rep is a terrible time to use a touchscreen. Your hands are sweaty, the phone is zipped into a belt, and your eyes...
Put Your Run Stats on Your Own Photo: 17 Transparent Overlays for Instagram Stories
The best photo from your run is rarely a map. It’s the fog on the lake at kilometre three, the view from the top of the hill, or the post...
iRunning 1.1.1: Import Your Run History, Plus 17 New Share Templates
iRunning 1.1.1 is rolling out on the App Store, and it’s built around one idea: your running story shouldn’t be scattered across old apps...
Autumn 2026 Marathon Season: Berlin, Chicago, New York — and How to Be Ready
Autumn is when the marathon world holds its breath. Three of the six World Marathon Majors land within six weeks of each other, and every...
Five Running Trends Defining 2026
Running keeps reinventing itself. The sport of 2026 looks noticeably different from just a few years ago — younger, more social, more dat...
From First Walk to 5K: How Training Plans Work in iRunning
Most people don’t need a more advanced running app. They need someone to answer one question, three times a week: “What should I do today...
Voice Cues: The Coach in Your Ear (That Doesn't Stop Your Music)
The hardest part of an interval workout isn’t the running. It’s the bookkeeping: how long is left, what comes next, when do I switch. Eve...
Heart Rate Zones Explained: Train Easier to Race Faster
Ask a coach what most self-trained runners get wrong, and you’ll hear the same answer: easy days aren’t easy enough, hard days aren’t har...
Run Phone-Free: How iRunning Works on Apple Watch
There’s a particular freedom in stepping out the door with nothing but a watch. No armband, no bouncing pocket, no phone to juggle at the...
How to Build Interval Workouts on iPhone (Without a Spreadsheet)
Every runner has seen a workout written like this: “WU 10’, then 8×(45” hard / 30” easy), CD 5’.” Simple on paper. Hard to actually run —...