Run smarter, one read at a time
Training plans explained, race-week checklists, marathon course guides, and how to get the most out of iRunning.
iRunning 1.2.6: Your Plan Counts Every Run, Plus 5 New Training Plans
What's new in iRunning 1.2.6: a planned run done with Apple Watch Workouts, Garmin, Strava, a GPX or FIT file or a free run now completes the sessi...
13 min read
Spring 2027 Marathons: Pick Your Race and the Monday Your 16-Week Plan Starts
Thirteen spring marathons from Tokyo in March to Edinburgh at the end of May, with what's still open to enter and the exact Monday a 16-week marath...
7 min read
Winter Running Guide: Dark, Cold, Treadmill
How to keep running from November to March: what to wear at every temperature, how to be seen in the dark, when ice means the treadmill, how to kee...
9 min read
NYC Marathon 2026 Results: Almgren Wins His Debut, Chepkirui Outkicks Obiri
Andreas Almgren broke a ten-man pack after 35K and won the New York City Marathon in 2:06:01, his first marathon. Sheila Chepkirui beat Hellen Obir...
7 min read
How to Get Into the NYC Marathon 2027: Drawing, 9+1, Time Qualifiers, Charity
Six ways into the TCS New York City Marathon on 7 November 2027: the February drawing and its real odds, the 9+1 programme and why its rules change...
7 min read
iRunning 1.2.5: Workout Insights, Pace Up Close, Warm-up and Cool-down Guides
What's new in iRunning 1.2.5 and where to find it: an Insights tab that tracks your reps across runs, a Pace screen with scrub-to-map, warm-up and ...
6 min read
How to Watch the NYC Marathon 2026: Start Times, Tracking, Best Spots
Everything for Sunday 1 November 2026: when the professionals and the five waves start (in New York, London and Berlin time), how to watch on TV an...
7 min read
iRunning 1.2.4: 3·2·1 Before Every Interval, Go Back a Step, a Map That Follows You
What's new in iRunning 1.2.4 and where to find it: a 3·2·1 warning before each interval ends, a way to repeat a step mid-run, a live map that follo...
5 min read
12-3-30 Incline Walk: Does the Viral Treadmill Workout Work?
Twelve percent incline, three miles an hour, thirty minutes. Where 12-3-30 came from, what a 2025 lab study found it actually does to your heart ra...
8 min read
NYC Marathon Race Week: Expo at the Javits, Getting to Staten Island, Day-by-Day Checklist
The last seven days before the TCS New York City Marathon on 1 November 2026: expo hours and bib pick-up, the four ways to the start, what the star...
9 min read
What's a Good 5K Time? By Age, Sex and Experience
Average and good 5K times for men and women from 20 to 70, what 'beginner', 'intermediate' and 'advanced' actually mean in minutes, why the median ...
9 min read
How to Pace the NYC Marathon: Bridges, Hills and the Last 10K
New York is not a negative-split course. How to run it by effort instead of pace: what to give away on the Verrazzano and the Queensboro, why First...
9 min read
NYC Marathon 2026 Course Guide: Five Boroughs, Mile by Mile
Where the TCS New York City Marathon goes, bridge by bridge: the Verrazzano climb, the quiet Queensboro, the wall of noise on First Avenue, the Fif...
12 min read
How to Get Into a Marathon Major in 2027: Every Ballot, in Order
Eight World Marathon Majors in 2027, and eight different doors: drawings, ballots, qualifying times, charity places. What's open right now (Chicago...
9 min read
Rucking for Beginners: Your First 8 Weeks With a Pack
Rucking is walking with weight on your back. How much to carry, how to pack it, how fast to go, and an eight-week plan that adds distance on odd we...
11 min read
After the Marathon: Your First Two Weeks
What to do in the 14 days after a marathon: walk first, run easy later, and wait before anything hard. A day-by-day outline, the warning signs that...
7 min read
Berlin Marathon 2026 Results: Assefa's Course Record, Adola's Second Title
Tigst Assefa ran 2:11:04, a Berlin course record, and was on world record pace until 40 km. Guye Adola won the men's race in a personal best of 2:0...
5 min read
Why Is My Heart Rate So High When I Run Slowly?
Easy pace, high heart rate? The usual reasons: a base that's still building, a max heart rate formula that doesn't fit you, heat, drift and a wrist...
7 min read
How to Watch the Berlin Marathon: Start Times, Tracking, Best Spots
Cheering on a runner in Berlin on Sunday 27 September 2026, or watching from home? Start times, the official tracking app, when your runner will pa...
5 min read
Your First Marathon: A 16-Week Training Plan, in Kilometres
A 16-week first-marathon plan with four runs a week, a long run that grows from 12 to 26 km, marathon-pace blocks and a three-week taper. How each ...
12 min read
Berlin Marathon Race Week: Expo, Bib Pick-Up and a Day-by-Day Checklist
Everything for the last seven days before the Berlin Marathon on 27 September 2026: expo hours at Tempelhof, what to bring for your bib, how much t...
6 min read
Half Marathon Training Plan: 12 Weeks, in Kilometres
A 12-week half marathon plan with four runs a week, a long run that grows from 11 to 18 km, and a one-week taper. Here's how each phase works and w...
9 min read
iRunning 1.2.2: Run Videos, 20 New Training Plans, Dark Mode
The new version turns any run into a shareable route video, doubles the training-plan catalog, adds a dark theme, and makes treadmill runs and Appl...
4 min read
Berlin Marathon 2026 Course Guide: The Route, Kilometre by Kilometre
Where the BMW Berlin Marathon goes, where the drink stations are, what race weekend looks like, and how to pace a course this flat. Everything for ...
8 min read
Turn Your Run Into a Video for Instagram Stories and TikTok
iRunning now turns any GPS run into an animated route replay, with your distance, pace, time and heart rate counting up as you go. Five styles, 3D ...
5 min read
Marathon Taper: What to Do in the Last Two Weeks Before Race Day
Two weeks before a marathon, the training is done. Here's how much to run, which sessions to keep, how to carb-load and what race week looks like, ...
6 min read
Sub-30 5K: An 8-Week Plan to Break 30 Minutes
Breaking 30 minutes for 5K means holding 6:00 per kilometre. Here's how an eight-week plan teaches that pace, week by week, and why most of your ru...
8 min read
Life Happens: Pause, Move or Skip a Training Day Without Starting Over
Missed a run? Sick for a week? Away for two? Here's exactly what iRunning does with your training plan when life gets in the way, and which button ...
6 min read
Treadmill Intervals That Don't Feel Like a Hamster Wheel
Structure is what makes a treadmill session fly by. Eight ready-made belt workouts, a six-week winter plan, and how iRunning's Indoor mode handles ...
6 min read
Japanese Walking: The 3-Minute Interval Walk, Explained
Three minutes fast, three minutes easy, five times over. What Japanese walking actually is, what the research behind it found, and how to turn it i...
6 min read
Negative Split: How to Pace a Marathon (Berlin Included)
Why running the second half of a marathon slightly faster than the first is the most reliable way to a good time, with 5 km split tables for 3:00 t...
7 min read
Describe Your Run, Get a Workout: The AI Workout Builder on iPhone
Say "6 × 400 m at 5K pace, 90 seconds rest" and iRunning builds the intervals for you, on the phone, with Apple Intelligence. What it can do, where...
4 min read
Zone 2 Running: How to Build an Aerobic Base Without Overthinking It
What zone 2 actually is, how to find yours, why it feels too slow, and an 8-week plan that proves it works: the same 5K, at the same heart rate, fa...
7 min read
Switching to iRunning? Bring Your Run History From Nike Run Club, Strava or Garmin
Your years of running shouldn't stay locked in an old app. How to pull past runs into iRunning from Apple Health, GPX and FIT files, what comes alo...
6 min read
Share Your Marathon Finish: Cards, Overlays and a Route Video
Recorded your marathon on a Garmin, COROS or Apple Watch? Bring the run into iRunning and share it as a map card, a transparent overlay on your fin...
5 min read
One Press, Full Update: Put "Announce My Run" on Your iPhone's Action Button
Turn the button that used to be the silent switch into a running coach. Press and hold mid-run to hear your pace, heart rate, and time left. No unl...
6 min read
Hey Siri, How's My Run? Hands-Free Running with Siri and Shortcuts
Every Siri phrase iRunning understands — start, pause, skip, finish, and hear your stats mid-run — plus how to build your own shortcuts in the Shor...
6 min read
Put Your Run Stats on Your Own Photo: 17 Transparent Overlays for Instagram Stories
Your sunrise, your splits. How to put a see-through stats overlay from iRunning on top of your own photo in Instagram Stories, and which of the 17 ...
5 min read
iRunning 1.1.1: Import Your Run History, Plus 17 New Share Templates
The new version brings your whole running past into one place — from Apple Health, GPX, and FIT files — and gives your runs a serious glow-up for s...
2 min read
Autumn 2026 Marathon Season: Berlin, Chicago, New York — and How to Be Ready
The big autumn races are locked in. Here are the dates, what makes each one special, and interval sessions to sharpen your final training block.
3 min read
Five Running Trends Defining 2026
Run clubs as the new social scene, the zone 2 boom, races selling out in minutes — what's changing in running this year.
3 min read
From First Walk to 5K: How Training Plans Work in iRunning
Structured training plans that meet you where you are — starting with a walk-to-run plan that's completely free.
3 min read
Voice Cues: The Coach in Your Ear (That Doesn't Stop Your Music)
How iRunning's audio cues work — interval announcements, countdown beeps, and why your playlist keeps playing through all of it.
3 min read
Heart Rate Zones Explained: Train Easier to Race Faster
What the five heart rate zones actually mean, why most runners spend too much time in the wrong one, and how iRunning keeps you honest.
3 min read
Run Phone-Free: How iRunning Works on Apple Watch
Build the workout on your iPhone, then leave it at home. Here's what interval running feels like when everything happens on your wrist.
3 min read
How to Build Interval Workouts on iPhone (Without a Spreadsheet)
Work, rest, warm-up, cool-down — here's how the iRunning workout builder turns any session you can imagine into something you can actually run.
3 min read