Runner's Compass
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Categories
Training Plans
Beginner Plans
Couch to 5K: Your 8-Week Starter Plan
Couch to 10K: Building Beyond the 5K
Your First 5K: A 6-Week Race Plan
Returning to Running After a Long Break
Intermediate Plans
10K Personal Best: A 10-Week Speed Plan
Half Marathon Base: 12-Week Foundation
Sub-50 10K Plan for Intermediate Runners
Advanced Plans
Marathon Prep: A 16-Week Build
Ultra-Ready: A 20-Week 50K Plan
Negative Split Marathon Strategy Plan
Running Workouts
Speed Work
Interval Training Essentials for Runners
Track Workouts to Boost Your 5K
Mastering the 400m Repeats Session
Fartlek: Play With Speed on the Run
Hill Workouts
Hill Repeats: Form and Programming
Treadmill Hill Workouts for Strength
Mountain Running for Beginners
Tempo Runs
What Is a Tempo Run and Why It Works
Tempo Run Workouts for Every Level
Progressive Tempo Sessions Explained
Long Runs
How to Build Long Run Endurance
Long Run Pace: Find Your Sweet Spot
Back-to-Back Long Runs for Ultra Prep
Nutrition
Pre-Run Fuel
What to Eat Before a Morning Run
Carb Loading Without the Bloat
Pre-Race Breakfast Timing
Light vs Heavy: Pre-Run Meal Sizing
During-Run Fuel
Gels vs Chews: Mid-Run Nutrition
How Much to Drink on Long Runs
Electrolytes: When and How Much
Recovery Nutrition
The 30-Minute Recovery Window
Protein Needs for Runners
Anti-Inflammatory Foods for Runners
Hydration
Daily Hydration for Runners
Sweat Rate Testing at Home
Avoiding Hyponatremia on Race Day
Running Gear
Running Shoes
How to Choose Your First Running Shoe
Understanding Pronation and Support
Carbon Plate Shoes: Worth It?
Trail vs Road Shoes Compared
Apparel
The Anti-Chafe Runner's Wardrobe
Running Socks That Save Your Feet
Layering for Cold Weather Runs
Watches & Tech
Running Watch Features That Matter
Garmin vs Coros vs Polar Compared
Using HRV to Guide Training
Accessories
Hydration Packs and Belts
Headwear for Sun and Cold
Safety Gear for Night Runs
Injury Prevention
Common Injuries
Shin Splints: Causes and Fixes
Runner's Knee Rehabilitation
Plantar Fasciitis Recovery Plan
Strength Training
The No-BS Glute Routine for Runners
Core Strength for Injury-Free Running
Myrtl Routine Progression
Recovery
Foam Rolling for Runners
Sleep and Adaptation for Runners
Active Recovery Day Ideas
Stretching
Dynamic Warm-Up Before Runs
Post-Run Stretch Routine
Hip Mobility for Runners
Race Prep
5K Race
5K Race Day Strategy
Tapering for a 5K
Mental Prep for Your First 5K
10K Race
10K Pacing Strategy
Two-Week 10K Taper
Race Week Nutrition for 10K
Half Marathon
Half Marathon Race Plan
Hilly Half Marathon Prep
Avoiding the Half Marathon Wall
Marathon
Marathon Race Day Checklist
Marathon Fueling Plan
Coping With the Marathon Wall
Trail Races
Trail Race Nutrition Strategy
Technical Descent Skills
Navigating Trail Race Courses
Beginner Guides
Getting Started
How to Start Running From Zero
Walking Breaks Are Not Cheating
Building a Running Habit
Running Form
Running Form Basics Explained
Cadence and Stride Length
Uphill and Downhill Form
Pacing
Understanding Running Pace
Conversational Pace Explained
Using RPE to Train Smarter
Motivation
Staying Motivated in Winter
Running Through a Plateau
Setting Realistic Running Goals
Trail & Ultra
Trail Running Basics
Trail Running for Road Runners
Reading the Trail: Foot Placement
Trail Etiquette and Safety
Ultra Training
Building Ultra Endurance
Back-to-Back Long Runs
Night Running for Ultras
Gear for Trails
Essential Trail Running Gear
Trekking Poles for Ultras
Choosing Trail Shoes
Nutrition for Ultra
Real Food for Ultra Races
Calorie Targets for Long Efforts
Stomach Training for Ultras
Cross Training
Yoga for Runners
12 Yoga Poses for Runners
Yin Yoga for Recovery
Hip-Opening Sequence
Cycling
Cycling for Running Fitness
Indoor Bike Workouts
Brick Sessions for Runners
Strength
Full-Body Strength Circuit
Single-Leg Exercises for Runners
Gym Plan for Runners
Swimming
Swimming for Recovery
Build Aerobic Base in the Pool
Open Water for Triathletes
Cross Training
Cycling
Aerobic gain with happy knees.
Home
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Cross Training
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3 guides in this collection.
Cross Training · Sep 23, 2025
Cycling for Running Fitness
By Alice Tim · 9 min read
Cross Training · Sep 19, 2025
Indoor Bike Workouts
By Alice Tim · 9 min read
Cross Training · Sep 10, 2025
Brick Sessions for Runners
By Alice Tim · 9 min read
Runner's Compass