Add running cheatsheet covering training from 5K to marathon
· 1 month ago
8a724618c2c811eb461872dd74a7c8f2cb7f3cea
Parent:
51f992ebd
Broad interactive reference with 13 sections: core principles, getting
started, intensity zones, workout types, race distances, a focused 10K
section, pacing strategy, form, gear, fueling, injury prevention,
strength/recovery, and the mental game.
https://claude.ai/code/session_015oNagAuokHxCesyLi5JCe4
1 file changed +1573 −0
- running-cheatsheet.html +1573 −0
Diff
--- /dev/null +++ b/running-cheatsheet.html @@ -0,0 +1,1573 @@ +<!DOCTYPE html> +<html lang="en"> + <head> + <meta charset="utf-8"/> + <meta content="width=device-width, initial-scale=1.0" name="viewport"/> + <title> + Running Cheatsheet - Train Smarter from 5K to Marathon + </title> + <link href="data:image/svg+xml,<svg xmlns=%22http://www.w3.org/2000/svg%22 viewBox=%220 0 100 100%22><text y=%22.9em%22 font-size=%2290%22>🏃</text></svg>" rel="icon"/> + <!-- SEO Meta Description --> + <meta content="Interactive running cheatsheet covering training principles, intensity zones, workout types, pacing, form, gear, fueling, injury prevention, and a focused 10K race plan." name="description"/> + <meta content="running, 10K training, race training, running workouts, running form, marathon training, half marathon, running injuries, pacing, running gear, fueling, heart rate zones" name="keywords"/> + <!-- Canonical URL --> + <link href="https://cheatsheets.davidveksler.com/running-cheatsheet.html" rel="canonical"/> + <!-- Social Media Metadata --> + <meta content="Running Cheatsheet - Train Smarter from 5K to Marathon" property="og:title"/> + <meta content="A broad visual guide to running: training principles, intensity zones, workouts, race distances, pacing, form, gear, fueling, injury prevention, recovery, and a 10K focus." property="og:description"/> + <meta content="website" property="og:type"/> + <meta content="https://cheatsheets.davidveksler.com/running-cheatsheet.html" property="og:url"/> + <meta content="Diagram of core running concepts including training zones, workouts, pacing, form, gear, and injury prevention." property="og:image:alt"/> + <meta content="David Veksler Cheatsheets" property="og:site_name"/> + <meta content="summary_large_image" name="twitter:card"/> + <meta content="Running Cheatsheet - Train Smarter from 5K to Marathon" name="twitter:title"/> + <meta content="Broad visual guide to running: training zones, workouts, pacing, form, gear, fueling, injury prevention, recovery, and a 10K race plan." name="twitter:description"/> + <meta content="Key pillars of effective running training." name="twitter:image:alt"/> + <meta content="@heroiclife" name="twitter:creator"/> + <link href="https://cdn.jsdelivr.net/npm/[email protected]/dist/css/bootstrap.min.css" rel="stylesheet"/> + <link href="https://cdn.jsdelivr.net/npm/[email protected]/font/bootstrap-icons.min.css" rel="stylesheet"/> + <script src="https://cdn.jsdelivr.net/npm/[email protected]/leader-line.min.js"> + </script> + <style> + :root { + --bs-body-bg: #f5f7fa; + --bs-primary: #fb8c00; + --bs-primary-dark: #e65100; + --bs-primary-light: #ffe0b2; + --card-border-color: #adb5bd; + --card-shadow-color: rgba(40, 30, 0, .1); + --text-color-main: #212529; + --text-color-secondary: #495057; + --text-color-highlight: var(--bs-primary-dark); + --blueprint-grid-color: rgba(108, 117, 125, 0.08); + --schema-bg-color: rgba(255, 255, 255, 0.78); + --schema-border-color: #ffcc80; + + /* --- Running Category Colors --- */ + --run-color-philosophy: #37474F; /* Dark Slate - Core Principles */ + --run-color-foundation: #1E88E5; /* Blue - Getting Started */ + --run-color-zones: #8E24AA; /* Purple - Intensity & Zones */ + --run-color-workouts: #E53935; /* Red - Key Workout Types */ + --run-color-distances: #00897B; /* Teal - Race Distances */ + --run-color-race: #FB8C00; /* Orange - 10K Focus */ + --run-color-strategy: #3949AB; /* Indigo - Pacing & Strategy */ + --run-color-form: #43A047; /* Green - Form & Technique */ + --run-color-gear: #6D4C41; /* Brown - Gear & Shoes */ + --run-color-nutrition: #AFB42B; /* Lime - Fueling & Hydration */ + --run-color-injury: #D81B60; /* Crimson - Injury Prevention */ + --run-color-recovery: #00ACC1; /* Cyan - Strength & Recovery */ + --run-color-mindset: #5E35B1; /* Deep Purple - Mental Game & Safety */ + + --db-category-color: var(--run-color-foundation); + } + + @keyframes blueprintGridAnimation { + 0% { background-position: 0 0, 0 0; } + 100% { background-position: 60px 60px, -60px -60px; } + } + + body { + background-color: var(--bs-body-bg); + background-image: + linear-gradient(to right, var(--blueprint-grid-color) 1px, transparent 1px), + linear-gradient(to bottom, var(--blueprint-grid-color) 1px, transparent 1px); + background-size: 60px 60px; + animation: blueprintGridAnimation 120s linear infinite; + font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif; + padding-bottom: 3rem; + font-size: 16px; + color: var(--text-color-main); + box-sizing: border-box; + } + *, *::before, *::after { box-sizing: inherit; } + + .page-header { + background: linear-gradient(135deg, #fff3e0, var(--bs-primary-light)); + padding: 2.5rem 1.5rem; + text-align: center; + border-bottom: 2px solid var(--schema-border-color); + margin-bottom: 3rem; + position: relative; + z-index: 10; + box-shadow: 0 4px 15px rgba(251, 140, 0, 0.12); + } + .page-header h1 { + color: var(--bs-primary-dark); + font-weight: 300; + letter-spacing: 0.5px; + margin-bottom: 0.5rem; + font-size: 2.8rem; + } + .page-header h1 .bi { font-size: 0.9em; vertical-align: -0.05em; margin-right: 0.3em;} + .page-header .lead { color: #343a40; font-size: 1.15rem; max-width: 820px; margin: auto; } + .header-meta { margin-top: 1rem; font-size: 0.9rem; color: var(--bs-primary-dark); } + .header-meta .badge { background-color: var(--bs-primary); font-weight: 600; } + + .schema-container { + background-color: var(--schema-bg-color); + border: 2px solid var(--schema-border-color); + border-radius: 8px; + padding: 1.5rem 1.5rem 0.5rem 1.5rem; + margin-bottom: 2.5rem; + box-shadow: 0 5px 15px rgba(251, 140, 0, 0.07); + backdrop-filter: blur(4px); + position: relative; + transition: opacity 0.3s ease-in-out; + } + .schema-container.featured-section { + border-color: var(--run-color-race); + box-shadow: 0 5px 20px rgba(251, 140, 0, 0.25); + } + + .section-title { + color: var(--db-category-color); + margin: -2.8rem 0 1.5rem 0; + font-weight: 600; + text-transform: uppercase; + letter-spacing: .08em; + font-size: 1.1rem; + border-bottom: none; + padding: 0.4rem 1rem; + background-color: var(--bs-body-bg); + display: inline-block; + position: relative; + left: 1rem; + z-index: 15; + border: 2px solid var(--schema-border-color); + border-bottom: none; + border-radius: 6px 6px 0 0; + transition: opacity 0.3s ease-in-out; + } + .section-title .featured-badge { + font-size: 0.7rem; + background: var(--run-color-race); + color: #fff; + padding: 0.1em 0.5em; + border-radius: 3px; + margin-left: 0.5em; + vertical-align: middle; + letter-spacing: 0.04em; + } + + .info-card { + background: #fff; + border: 1px solid var(--card-border-color); + border-radius: 4px; + box-shadow: 0 3px 8px var(--card-shadow-color); + height: 100%; + display: flex; + flex-direction: column; + transition: box-shadow 0.3s ease, opacity 0.3s ease, transform 0.2s ease; + position: relative; + z-index: 5; + opacity: 1; + } + + #main-container.is-dimmed .schema-container:not(.is-highlighted-section) .info-card { + opacity: 0.35; transform: scale(0.98); + } + #main-container.is-dimmed .schema-container:not(.is-highlighted-section) > .section-title { + opacity: 0.4; + } + + .info-card.is-highlighted { + opacity: 1 !important; + transform: scale(1.02) !important; + box-shadow: 0 0 0 3px var(--db-category-color), 0 8px 16px rgba(80, 50, 0, .2) !important; + z-index: 25 !important; + } + .info-card:not(.is-highlighted):hover { + box-shadow: 0 5px 12px rgba(120, 70, 0, .18); + transform: translateY(-2px); + z-index: 20; + } + + .info-card .card-body { padding: 0; flex-grow: 1; display: flex; flex-direction: column; } + .info-card h5 { + color: #fff; background-color: var(--db-category-color); + font-size: 1rem; text-align: center; margin: 0; padding: 0.7rem 0.5rem; + font-weight: 600; display: flex; justify-content: center; align-items: center; + gap: .5rem; font-family: 'Segoe UI Semibold', Consolas, Menlo, Monaco, 'Courier New', monospace; + border-bottom: 1px solid var(--card-border-color); + border-radius: 3px 3px 0 0; + } + .info-card h5 .bi { font-size: 1.2em; color: #fff; opacity: 0.85; } + .card-content-wrapper { padding: 1rem; flex-grow: 1; display: flex; flex-direction: column; } + .info-card p.summary { font-size: .9rem; color: var(--text-color-secondary); margin-bottom: .8rem; flex-grow: 1; line-height: 1.6; } + + .collapse-content { font-size: 0.9rem; border-top: 1px solid #e9ecef; padding-top: 1rem; margin-top: 1rem; color: var(--text-color-main); } + .collapse-content h6 { font-weight: 700; color: var(--text-color-highlight); margin-top: 0.8rem; margin-bottom: 0.3rem; font-size: 0.95rem; } + .collapse-content ul { padding-left: 0.5rem; margin-bottom: 0.8rem; list-style: none; } + .collapse-content li { margin-bottom: 0.6rem; padding-bottom: 0.6rem; font-size: 0.88rem; line-height: 1.5; border-bottom: 1px dotted #ced4da; position: relative; padding-left: 1.6rem; } + .collapse-content li:last-child { border-bottom: none; margin-bottom: 0; } + .collapse-content li::before { + content: "\F561"; + font-family: "bootstrap-icons"; position: absolute; left: 0; top: 2px; + color: var(--db-category-color); opacity: 0.75; font-size: 1em; + } + .collapse-content li strong { color: var(--text-color-highlight); display: block; margin-bottom: 0.2rem; font-weight: 600; } + .collapse-content p { font-size: 0.9rem; margin-bottom: 0.6rem; line-height: 1.55; } + .collapse-content code { font-size: 0.85rem; color: var(--bs-primary-dark); background-color: #f8f9fa; padding: 0.1em 0.4em; border-radius: 3px; } + .collapse-content .action-guide-title {font-weight: bold; color: var(--bs-primary-dark); margin-top: 1rem; margin-bottom: 0.5rem; display: block;} + .collapse-content .important-note {font-weight: bold; color: var(--run-color-injury); margin-top:1rem; display:block;} + + .row > * { margin-bottom: 2rem; } + footer { padding-top: 3rem; font-size: .85em; color: #6c757d; position: relative; z-index: 10; text-align: center; } + + .details-toggle { + font-size: 0.8rem; margin-top: auto; align-self: flex-start; + padding: 0.3rem 0.6rem; color: var(--db-category-color); + border: 1px solid var(--db-category-color); background-color: transparent; + transition: background-color 0.2s ease, color 0.2s ease; + display: inline-flex; align-items: center; gap: 0.3em; + border-radius: 3px; + } + .details-toggle:hover { background-color: var(--db-category-color); color: white; } + .details-toggle .bi { transition: transform 0.2s ease-in-out; } + .details-toggle[aria-expanded="true"] .bi { transform: rotate(180deg); } + + .term { font-weight: 600; color: var(--bs-primary-dark); background-color: var(--bs-primary-light); padding: 0.1em 0.35em; border-radius: 3px;} + a { color: var(--bs-primary); text-decoration: none; } + a:hover { color: var(--bs-primary-dark); text-decoration: underline; } + .collapse-content a { color: #b35900; } + .collapse-content a:hover { color: #804000; } + + .leader-line { pointer-events: none; z-index: 20; transition: opacity 0.3s ease-in-out; } + + /* --- Running Category Color Styling --- */ + .section-philosophy, .card-philosophy { --db-category-color: var(--run-color-philosophy); } + .section-foundation, .card-foundation { --db-category-color: var(--run-color-foundation); } + .section-zones, .card-zones { --db-category-color: var(--run-color-zones); } + .section-workouts, .card-workouts { --db-category-color: var(--run-color-workouts); } + .section-distances, .card-distances { --db-category-color: var(--run-color-distances); } + .section-race, .card-race { --db-category-color: var(--run-color-race); } + .section-strategy, .card-strategy { --db-category-color: var(--run-color-strategy); } + .section-form, .card-form { --db-category-color: var(--run-color-form); } + .section-gear, .card-gear { --db-category-color: var(--run-color-gear); } + .section-nutrition, .card-nutrition { --db-category-color: var(--run-color-nutrition); } + .section-injury, .card-injury { --db-category-color: var(--run-color-injury); } + .section-recovery, .card-recovery { --db-category-color: var(--run-color-recovery); } + .section-mindset, .card-mindset { --db-category-color: var(--run-color-mindset); } + + @media print { + body { animation: none; background-image: none; } + .details-toggle { display: none; } + .collapse-content { display: block !important; } + .info-card { box-shadow: none; break-inside: avoid; } + .schema-container { box-shadow: none; backdrop-filter: none; } + } + </style> + <meta content="images/running-cheatsheet.png" property="og:image"/> + <meta content="images/running-cheatsheet.png" name="twitter:image"/> + <script type="application/ld+json"> + { + "@context": "https://schema.org", + "@type": "TechArticle", + "headline": "Running Cheatsheet - Train Smarter from 5K to Marathon", + "description": "A broad interactive running reference covering training principles, intensity zones, workout types, race distances, a focused 10K race plan, pacing, form, gear, fueling, injury prevention, recovery, and the mental game.", + "author": {"@type": "Person", "name": "David Veksler (AI Generated)"}, + "publisher": {"@type": "Organization", "name": "David Veksler Cheatsheets"}, + "datePublished": "2026-05-14", + "dateModified": "2026-05-14", + "keywords": "running, 10K training, running workouts, running form, marathon training, half marathon, running injuries, pacing, heart rate zones, running gear, fueling, recovery" + } + </script> + </head> + <body> + <header class="page-header"> + <h1> + <i class="bi bi-stopwatch"></i> + Running Cheatsheet + </h1> + <p class="lead"> + A broad, interactive reference for runners — from first steps to race day. Covers training principles, intensity, workouts, pacing, form, gear, fueling, injury prevention, recovery, and the mental game, with a focused section on the <strong>10K</strong>. + </p> + <p class="header-meta"> + <span class="badge">10K Focus</span> Principles scale to every distance: 5K, half marathon, marathon, and beyond. + </p> + </header> + <div class="container" id="main-container"> + + <!-- 0. CORE PRINCIPLES --> + <div class="schema-container section-philosophy" data-section-id="section-principles"> + <h2 class="section-title" id="section-principles-title">Core Principles</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-philosophy" id="card-consistency"> + <div class="card-body"> + <h5><i class="bi bi-calendar-check"></i> Consistency Beats Intensity</h5> + <div class="card-content-wrapper"> + <p class="summary"> + The runner who shows up <span class="term">most days</span> for years beats the one who trains hard for six weeks and burns out. Fitness is built by accumulation. + </p> + <button aria-controls="collapseConsistency" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseConsistency" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseConsistency"> + <h6>Why It Works</h6> + <p>Aerobic adaptations — capillaries, mitochondria, heart stroke volume — develop slowly and reward sustained, repeated stimulus. Sporadic hard efforts mostly produce soreness and injury.</p> + <ul> + <li><strong>Frequency first:</strong> 3–5 runs/week, even short ones, beats one long heroic effort.</li> + <li><strong>Protect the streak:</strong> a 20-minute easy jog on a tired day keeps the habit alive.</li> + <li><strong>Think in months:</strong> meaningful gains show over 8–16 week blocks, not single weeks.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-philosophy" id="card-progressive-overload"> + <div class="card-body"> + <h5><i class="bi bi-graph-up-arrow"></i> Progressive Overload</h5> + <div class="card-content-wrapper"> + <p class="summary"> + The body adapts to <span class="term">stress plus recovery</span>. Increase volume and intensity gradually so adaptation outpaces breakdown. + </p> + <button aria-controls="collapseOverload" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseOverload" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseOverload"> + <h6>How to Apply It</h6> + <ul> + <li><strong>The ~10% guideline:</strong> raise weekly mileage by roughly 10% or less, then hold.</li> + <li><strong>One variable at a time:</strong> add distance <em>or</em> intensity in a given block, not both.</li> + <li><strong>Cutback weeks:</strong> every 3–4 weeks, drop volume 20–30% to absorb the work.</li> + <li><strong>Stress is cumulative:</strong> sleep, life stress, and heat all count against your recovery budget.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-philosophy" id="card-recovery-is-training"> + <div class="card-body"> + <h5><i class="bi bi-moon-stars"></i> Recovery Is Training</h5> + <div class="card-content-wrapper"> + <p class="summary"> + You don't get fitter <em>during</em> the run — you get fitter while <span class="term">recovering</span> from it. Rest is not the absence of training; it's where adaptation happens. + </p> + <button aria-controls="collapseRecoveryPrinciple" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseRecoveryPrinciple" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseRecoveryPrinciple"> + <h6>The Mindset Shift</h6> + <p>Skipping rest to "do more" usually does less — it just defers the cost as fatigue or injury. Plan easy days and rest days as deliberately as hard days.</p> + <ul> + <li><strong>Hard/easy rhythm:</strong> never stack two hard days back-to-back.</li> + <li><strong>Sleep is the multiplier:</strong> most repair and hormonal adaptation happens overnight.</li> + <li><strong>Earned, not optional:</strong> a rest day after a hard week is part of the plan working.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + + <!-- 1. GETTING STARTED --> + <div class="schema-container section-foundation" data-section-id="section-getting-started"> + <h2 class="section-title" id="section-getting-started-title">Getting Started</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-foundation" id="card-run-walk"> + <div class="card-body"> + <h5><i class="bi bi-person-walking"></i> Run-Walk Method</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Alternating <span class="term">run and walk intervals</span> lets beginners (and many veterans) build fitness while keeping impact and fatigue manageable. + </p> + <button aria-controls="collapseRunWalk" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseRunWalk" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseRunWalk"> + <h6>How to Use It</h6> + <ul> + <li><strong>Start simple:</strong> e.g. run 1 min / walk 1–2 min, repeated for 20–30 min.</li> + <li><strong>Progress the ratio:</strong> gradually lengthen run segments as they feel easy.</li> + <li><strong>Not just for beginners:</strong> planned walk breaks can keep long-run pace and form fresher.</li> + </ul> + <p>"Couch to 5K" style programs are structured run-walk progressions over ~8–10 weeks.</p> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-foundation" id="card-aerobic-base"> + <div class="card-body"> + <h5><i class="bi bi-bricks"></i> Build an Aerobic Base</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Before chasing speed, spend weeks accumulating <span class="term">easy aerobic miles</span>. The base is the engine every faster workout draws on. + </p> + <button aria-controls="collapseBase" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseBase" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseBase"> + <h6>What the Base Builds</h6> + <ul> + <li><strong>Structural durability:</strong> tendons, ligaments, and bones adapt slower than the heart and lungs.</li> + <li><strong>Fat metabolism:</strong> easy volume trains the body to spare glycogen.</li> + <li><strong>Workout capacity:</strong> a bigger base lets you absorb more speedwork without breaking down.</li> + </ul> + <p>A typical base phase is 4–8 weeks of mostly easy running before adding structured intensity.</p> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-foundation" id="card-frequency-rule"> + <div class="card-body"> + <h5><i class="bi bi-calendar3"></i> Frequency & Ramp Rate</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Start with <span class="term">3–4 runs per week</span> and grow volume slowly. How <em>often</em> you run matters more early on than how far. + </p> + <button aria-controls="collapseFrequency" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseFrequency" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseFrequency"> + <h6>Sensible Progression</h6> + <ul> + <li><strong>3–4 days to start:</strong> with rest or cross-train days between.</li> + <li><strong>Add a day before adding length:</strong> more frequent short runs beat fewer long ones early.</li> + <li><strong>~10% weekly cap:</strong> a loose ceiling, not a target — repeat weeks freely.</li> + <li><strong>Cutback every 3–4 weeks:</strong> let adaptation catch up to the load.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + + <!-- 2. INTENSITY & ZONES --> + <div class="schema-container section-zones" data-section-id="section-zones"> + <h2 class="section-title" id="section-zones-title">Training Intensity & Zones</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-zones" id="card-polarized"> + <div class="card-body"> + <h5><i class="bi bi-pie-chart"></i> Easy/Hard Polarization</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Run roughly <span class="term">80% easy, 20% hard</span>. The most common amateur mistake is making easy runs too fast and hard runs not hard enough. + </p> + <button aria-controls="collapsePolarized" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapsePolarized" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapsePolarized"> + <h6>Why Polarize</h6> + <p>Easy running builds aerobic volume cheaply; hard running supplies a sharp stimulus. The "moderate" middle accumulates fatigue without either benefit — the so-called gray zone.</p> + <ul> + <li><strong>Easy means easy:</strong> if in doubt, slow down — ego is the enemy of recovery pace.</li> + <li><strong>Hard means hard:</strong> commit fully on the ~20% so the stimulus is real.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-zones" id="card-hr-zones"> + <div class="card-body"> + <h5><i class="bi bi-heart-pulse"></i> Heart Rate Zones</h5> + <div class="card-content-wrapper"> + <p class="summary"> + A common 5-zone model maps effort to <span class="term">% of max heart rate</span>, from recovery (Z1) to maximal (Z5). Useful for keeping easy days honest. + </p> + <button aria-controls="collapseHRZones" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseHRZones" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseHRZones"> + <h6>Rough 5-Zone Guide (% max HR)</h6> + <ul> + <li><strong>Z1 ~50–60%:</strong> recovery, very easy.</li> + <li><strong>Z2 ~60–70%:</strong> easy aerobic — most of your running.</li> + <li><strong>Z3 ~70–80%:</strong> steady / "moderate" — use sparingly.</li> + <li><strong>Z4 ~80–90%:</strong> threshold / tempo.</li> + <li><strong>Z5 ~90–100%:</strong> VO2max / interval effort.</li> + </ul> + <p>Estimate max HR with a field test rather than the rough <code>220 − age</code> formula, which is often off by 10+ bpm.</p> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-zones" id="card-rpe-talk"> + <div class="card-body"> + <h5><i class="bi bi-chat-dots"></i> RPE & Talk Test</h5> + <div class="card-content-wrapper"> + <p class="summary"> + No watch needed: <span class="term">perceived effort</span> and whether you can hold a conversation are reliable, free intensity gauges. + </p> + <button aria-controls="collapseRPE" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseRPE" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseRPE"> + <h6>Quick Gauges</h6> + <ul> + <li><strong>RPE 1–10 scale:</strong> easy runs ~3–4, tempo ~6–7, intervals ~8–9.</li> + <li><strong>Talk test — easy:</strong> full sentences comfortably.</li> + <li><strong>Talk test — tempo:</strong> short phrases only.</li> + <li><strong>Talk test — hard:</strong> a word or two at most.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + + <!-- 3. KEY WORKOUT TYPES --> + <div class="schema-container section-workouts" data-section-id="section-workouts"> + <h2 class="section-title" id="section-workouts-title">Key Workout Types</h2> + <div class="row"> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-workouts" id="card-easy-runs"> + <div class="card-body"> + <h5><i class="bi bi-emoji-smile"></i> Easy & Recovery Runs</h5> + <div class="card-content-wrapper"> + <p class="summary"> + The <span class="term">bulk of weekly volume</span>. Conversational pace that builds aerobic fitness while leaving you fresh. + </p> + <button aria-controls="collapseEasyRuns" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseEasyRuns" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseEasyRuns"> + <h6>Purpose</h6> + <ul> + <li><strong>Aerobic development:</strong> the cheapest fitness you can buy.</li> + <li><strong>Recovery runs:</strong> even slower, short — promote blood flow between hard days.</li> + <li><strong>Discipline:</strong> resist racing your easy runs.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-workouts" id="card-long-run"> + <div class="card-body"> + <h5><i class="bi bi-signpost-2"></i> Long Run</h5> + <div class="card-content-wrapper"> + <p class="summary"> + One longer effort weekly — typically <span class="term">20–30% of weekly volume</span> — builds endurance and time on feet. + </p> + <button aria-controls="collapseLongRun" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseLongRun" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseLongRun"> + <h6>Why It Matters</h6> + <ul> + <li><strong>Endurance & fatigue resistance:</strong> teaches the body and mind to keep going.</li> + <li><strong>Mostly easy:</strong> some plans add late-run pace segments for race specificity.</li> + <li><strong>Cap the jump:</strong> extend gradually; the long run isn't a weekly race.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-workouts" id="card-tempo"> + <div class="card-body"> + <h5><i class="bi bi-speedometer"></i> Tempo / Threshold</h5> + <div class="card-content-wrapper"> + <p class="summary"> + <span class="term">Comfortably hard</span> running at or near lactate threshold — roughly the pace you could hold for an hour. + </p> + <button aria-controls="collapseTempo" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseTempo" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseTempo"> + <h6>The Threshold Stimulus</h6> + <ul> + <li><strong>Raises your sustainable pace:</strong> pushes back the point where lactate accumulates.</li> + <li><strong>Formats:</strong> a continuous 20–40 min tempo, or "cruise intervals" (e.g. 3×10 min).</li> + <li><strong>Effort check:</strong> hard but controlled — you should finish thinking you could do a bit more.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-workouts" id="card-intervals"> + <div class="card-body"> + <h5><i class="bi bi-lightning-charge"></i> Intervals & Speed</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Short, fast repeats with recovery — <span class="term">VO2max work</span>, plus strides, hills, and fartlek for power and economy. + </p> + <button aria-controls="collapseIntervals" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseIntervals" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseIntervals"> + <h6>The Speed Toolbox</h6> + <ul> + <li><strong>VO2max intervals:</strong> e.g. 5–6 × 3 min hard with equal jog recovery.</li> + <li><strong>Strides:</strong> 6–8 × 15–20 s relaxed acceleration — cheap economy work.</li> + <li><strong>Hill repeats:</strong> strength + power with lower impact than flat sprints.</li> + <li><strong>Fartlek:</strong> unstructured "speed play" — surge by feel between landmarks.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + + <!-- 4. RACE DISTANCES --> + <div class="schema-container section-distances" data-section-id="section-distances"> + <h2 class="section-title" id="section-distances-title">Race Distances Overview</h2> + <div class="row"> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-distances" id="card-5k"> + <div class="card-body"> + <h5><i class="bi bi-1-circle"></i> 5K</h5> + <div class="card-content-wrapper"> + <p class="summary"> + <span class="term">3.1 mi / 5 km</span>. Fast, accessible, and forgiving on volume — the classic entry race. + </p> + <button aria-controls="collapse5K" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapse5K" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapse5K"> + <h6>Profile</h6> + <ul> + <li><strong>Demands:</strong> high-end aerobic power with a real speed component.</li> + <li><strong>Typical volume:</strong> ~15–25 mi/week for recreational racers.</li> + <li><strong>Key work:</strong> VO2max intervals and short tempos.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-distances" id="card-10k-overview"> + <div class="card-body"> + <h5><i class="bi bi-2-circle"></i> 10K <span class="badge bg-warning text-dark">Your Race</span></h5> + <div class="card-content-wrapper"> + <p class="summary"> + <span class="term">6.2 mi / 10 km</span>. The balance point of speed and endurance — see the dedicated 10K section below. + </p> + <button aria-controls="collapse10KOverview" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapse10KOverview" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapse10KOverview"> + <h6>Profile</h6> + <ul> + <li><strong>Demands:</strong> sustained near-threshold effort — no hiding from either pace or distance.</li> + <li><strong>Typical volume:</strong> ~20–35 mi/week recreationally.</li> + <li><strong>Key work:</strong> threshold tempos plus 10K/5K-pace intervals.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-distances" id="card-half"> + <div class="card-body"> + <h5><i class="bi bi-3-circle"></i> Half Marathon</h5> + <div class="card-content-wrapper"> + <p class="summary"> + <span class="term">13.1 mi / 21.1 km</span>. Hugely popular — endurance-dominant but still brisk. + </p> + <button aria-controls="collapseHalf" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseHalf" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseHalf"> + <h6>Profile</h6> + <ul> + <li><strong>Demands:</strong> a high aerobic ceiling and the durability for 90+ minutes.</li> + <li><strong>Typical volume:</strong> ~25–45 mi/week recreationally.</li> + <li><strong>Key work:</strong> longer tempos, progression long runs, some practice fueling.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-distances" id="card-marathon-plus"> + <div class="card-body"> + <h5><i class="bi bi-infinity"></i> Marathon & Beyond</h5> + <div class="card-content-wrapper"> + <p class="summary"> + <span class="term">26.2 mi</span> and ultramarathons. Volume, fueling, and pacing discipline dominate. + </p> + <button aria-controls="collapseMarathonPlus" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseMarathonPlus" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseMarathonPlus"> + <h6>Profile</h6> + <ul> + <li><strong>Demands:</strong> deep endurance, glycogen management, and patience.</li> + <li><strong>Typical volume:</strong> ~35–55+ mi/week recreationally; much more for competitive runners.</li> + <li><strong>Key work:</strong> long runs, marathon-pace segments, and rehearsed race-day fueling.</li> + <li><strong>Ultras:</strong> add terrain, hiking, time-on-feet, and aid-station strategy.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + + <!-- 5. 10K FOCUS (FEATURED) --> + <div class="schema-container section-race featured-section" data-section-id="section-10k-focus"> + <h2 class="section-title" id="section-10k-focus-title">10K Focus <span class="featured-badge">Your Distance</span></h2> + <div class="row"> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-race" id="card-10k-demands"> + <div class="card-body"> + <h5><i class="bi bi-bullseye"></i> What the 10K Demands</h5> + <div class="card-content-wrapper"> + <p class="summary"> + A sustained effort around <span class="term">85–90% intensity</span> for roughly 40–60 minutes — aerobic-dominant with a strong threshold edge. + </p> + <button aria-controls="collapse10KDemands" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapse10KDemands" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapse10KDemands"> + <h6>The Physiology</h6> + <ul> + <li><strong>Sits near threshold:</strong> race pace hovers just above your lactate threshold — manageable but unforgiving.</li> + <li><strong>Needs both ends:</strong> aerobic endurance to last, plus enough speed that race pace feels controlled.</li> + <li><strong>Mental profile:</strong> long enough to hurt, short enough that there's no time to recover from a mistake.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-race" id="card-10k-block"> + <div class="card-body"> + <h5><i class="bi bi-calendar-range"></i> 10K Training Block</h5> + <div class="card-content-wrapper"> + <p class="summary"> + A typical block is <span class="term">8–12 weeks</span>: aerobic base, then threshold and pace work, then a short taper. + </p> + <button aria-controls="collapse10KBlock" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapse10KBlock" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapse10KBlock"> + <h6>Sample Week Shape</h6> + <ul> + <li><strong>3–5 easy runs:</strong> the aerobic backbone — keep them genuinely easy.</li> + <li><strong>1 threshold session:</strong> tempo or cruise intervals.</li> + <li><strong>1 faster session:</strong> 10K- or 5K-pace intervals.</li> + <li><strong>1 long run:</strong> building toward ~8–10 mi.</li> + </ul> + <p>Apply progressive overload across the block, with a cutback week every 3–4 weeks.</p> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-race" id="card-10k-workouts"> + <div class="card-body"> + <h5><i class="bi bi-stopwatch-fill"></i> 10K Pace & Key Workouts</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Set goal pace from a <span class="term">recent race or time trial</span>, then rehearse it in workouts so it feels familiar. + </p> + <button aria-controls="collapse10KWorkouts" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapse10KWorkouts" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapse10KWorkouts"> + <h6>Workout Examples</h6> + <ul> + <li><strong>Mile repeats:</strong> 4–5 × 1 mi at ~10K pace, short jog recovery.</li> + <li><strong>Long tempo:</strong> 2 × 2 mi at threshold with a few minutes easy between.</li> + <li><strong>Pace blend:</strong> 6 × 800 m alternating 5K and 10K effort.</li> + <li><strong>Goal-pace finish:</strong> last 2–3 mi of a long run at 10K effort.</li> + </ul> + <p>Use a recent result to set realistic goal pace — don't pick a number you wish were true.</p> + </div> + </div> + </div> + <div class="col-lg-3 col-md-6"> + <div class="info-card card-race" id="card-10k-taper"> + <div class="card-body"> + <h5><i class="bi bi-flag"></i> Taper & Race Day</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Cut volume <span class="term">~30–50%</span> over the final 1–2 weeks while keeping a little intensity to stay sharp. + </p> + <button aria-controls="collapse10KTaper" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapse10KTaper" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapse10KTaper"> + <h6>Race-Day Execution</h6> + <ul> + <li><strong>Warm up properly:</strong> 10–15 min easy plus a few strides — the 10K starts fast.</li> + <li><strong>Control the first mile:</strong> the most common 10K error is an over-fast opening km.</li> + <li><strong>Even or negative split:</strong> aim to run the second half as fast or faster.</li> + <li><strong>Last 2 km:</strong> this is where the race is won — spend what's left.</li> + </ul> + <p>For a 10K, fueling mid-race is rarely needed; arrive hydrated and lightly fueled.</p> + </div> + </div> + </div> + </div> + </div> + + <!-- 6. PACING & STRATEGY --> + <div class="schema-container section-strategy" data-section-id="section-strategy"> + <h2 class="section-title" id="section-strategy-title">Pacing & Race Strategy</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-strategy" id="card-splits"> + <div class="card-body"> + <h5><i class="bi bi-bar-chart-steps"></i> Even & Negative Splits</h5> + <div class="card-content-wrapper"> + <p class="summary"> + The most efficient way to race is <span class="term">even effort</span> — ideally a second half as fast or faster than the first. + </p> + <button aria-controls="collapseSplits" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseSplits" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseSplits"> + <h6>Why Even Effort Wins</h6> + <ul> + <li><strong>Physiological efficiency:</strong> steady pace minimizes wasteful lactate spikes.</li> + <li><strong>Negative split:</strong> banking energy early lets you finish strong instead of surviving.</li> + <li><strong>Adjust for terrain:</strong> even <em>effort</em> on hills, not even pace.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-strategy" id="card-fast-start"> + <div class="card-body"> + <h5><i class="bi bi-exclamation-triangle"></i> The Cost of Going Out Fast</h5> + <div class="card-content-wrapper"> + <p class="summary"> + A too-fast start feels free but isn't — it spends glycogen early and triggers the dreaded <span class="term">blow-up</span>. + </p> + <button aria-controls="collapseFastStart" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseFastStart" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseFastStart"> + <h6>What Goes Wrong</h6> + <ul> + <li><strong>Early lactate debt:</strong> running above threshold too soon is borrowed time you repay with interest.</li> + <li><strong>Disproportionate slowdown:</strong> seconds gained early often cost minutes late.</li> + <li><strong>Adrenaline lies:</strong> the start always feels easy — trust your plan, not the feeling.</li> + </ul> + <span class="important-note">Discipline in the first 10–20% of a race is the highest-leverage pacing decision you make.</span> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-strategy" id="card-race-execution"> + <div class="card-body"> + <h5><i class="bi bi-list-check"></i> Race-Day Execution</h5> + <div class="card-content-wrapper"> + <p class="summary"> + A good race is mostly <span class="term">logistics and a plan</span> executed calmly: warm-up, start position, fueling, and a finishing kick. + </p> + <button aria-controls="collapseExecution" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseExecution" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseExecution"> + <h6>Checklist</h6> + <ul> + <li><strong>Warm-up scaled to distance:</strong> longer for short races, minimal for the marathon.</li> + <li><strong>Start placement:</strong> line up by realistic pace to avoid weaving or being boxed in.</li> + <li><strong>Fuel/hydration plan:</strong> decided in advance and practiced in training.</li> + <li><strong>Nothing new on race day:</strong> shoes, food, and kit should all be tested.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + + <!-- 7. FORM & TECHNIQUE --> + <div class="schema-container section-form" data-section-id="section-form"> + <h2 class="section-title" id="section-form-title">Running Form & Technique</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-form" id="card-cadence"> + <div class="card-body"> + <h5><i class="bi bi-arrow-repeat"></i> Cadence & Stride</h5> + <div class="card-content-wrapper"> + <p class="summary"> + A quicker, lighter <span class="term">cadence</span> (often ~170–180 steps/min) helps avoid overstriding and reduces braking forces. + </p> + <button aria-controls="collapseCadence" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseCadence" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseCadence"> + <h6>Practical Notes</h6> + <ul> + <li><strong>Cadence is individual:</strong> 170–180 is a guideline, not a law — height and speed shift it.</li> + <li><strong>Avoid overstriding:</strong> land with the foot closer to under your hips, not way out front.</li> + <li><strong>Nudge, don't overhaul:</strong> raise cadence ~5% at a time if you tend to overstride.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-form" id="card-posture-arms"> + <div class="card-body"> + <h5><i class="bi bi-person-arms-up"></i> Posture & Arms</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Run <span class="term">tall and relaxed</span> with a slight lean from the ankles. Arms drive rhythm — keep them loose and roughly 90°. + </p> + <button aria-controls="collapsePosture" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapsePosture" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapsePosture"> + <h6>Form Cues</h6> + <ul> + <li><strong>Lean from the ankles:</strong> a whole-body forward lean, not a bend at the waist.</li> + <li><strong>Relaxed shoulders & hands:</strong> tension wastes energy — imagine holding a chip you won't crush.</li> + <li><strong>Arms swing front-to-back:</strong> minimal cross-body motion.</li> + <li><strong>Eyes up:</strong> look ~10–20 m ahead, not at your feet.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-form" id="card-breathing-footstrike"> + <div class="card-body"> + <h5><i class="bi bi-wind"></i> Breathing & Footstrike</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Breathe <span class="term">rhythmically and deeply</span>. Don't obsess over footstrike — cadence and posture matter far more. + </p> + <button aria-controls="collapseBreathing" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseBreathing" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseBreathing"> + <h6>What to Know</h6> + <ul> + <li><strong>Belly breathing:</strong> deep diaphragmatic breaths beat shallow chest breathing.</li> + <li><strong>Rhythmic patterns:</strong> some runners sync breath to steps (e.g. 3:2) — useful if it helps focus.</li> + <li><strong>Footstrike is a result:</strong> heel vs midfoot matters less than landing under your body, not ahead of it.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + + <!-- 8. GEAR & SHOES --> + <div class="schema-container section-gear" data-section-id="section-gear"> + <h2 class="section-title" id="section-gear-title">Gear & Shoes</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-gear" id="card-choosing-shoes"> + <div class="card-body"> + <h5><i class="bi bi-bag-heart"></i> Choosing Running Shoes</h5> + <div class="card-content-wrapper"> + <p class="summary"> + The single most important purchase. Prioritize <span class="term">comfort and fit</span> over hype, and replace shoes roughly every 300–500 miles. + </p> + <button aria-controls="collapseChoosingShoes" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseChoosingShoes" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseChoosingShoes"> + <h6>How to Choose</h6> + <ul> + <li><strong>Comfort is king:</strong> research consistently points to perceived comfort over rigid "pronation" categories.</li> + <li><strong>Try before buying:</strong> a specialty store can watch your gait and fit thumb-width toe room.</li> + <li><strong>Track mileage:</strong> cushioning fades; replace around 300–500 mi or when aches creep in.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-gear" id="card-shoe-rotation"> + <div class="card-body"> + <h5><i class="bi bi-collection"></i> Shoe Rotation & Types</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Many runners rotate <span class="term">2–3 pairs</span>: a durable daily trainer, a lighter workout/race shoe, and sometimes a trail or carbon-plated option. + </p> + <button aria-controls="collapseRotation" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseRotation" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseRotation"> + <h6>Common Categories</h6> + <ul> + <li><strong>Daily trainer:</strong> cushioned, durable — the everyday workhorse.</li> + <li><strong>Tempo/race shoe:</strong> lighter and snappier for fast days.</li> + <li><strong>Carbon "super shoe":</strong> plated racers for goal races; firm and pricey.</li> + <li><strong>Trail shoe:</strong> grippy outsole and protection for off-road.</li> + </ul> + <p>Rotating varies the load slightly and lets foam decompress between runs.</p> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-gear" id="card-apparel-tech"> + <div class="card-body"> + <h5><i class="bi bi-smartwatch"></i> Apparel & Tech</h5> + <div class="card-content-wrapper"> + <p class="summary"> + <span class="term">Moisture-wicking</span> fabrics, anti-chafe basics, weather-appropriate layers, and an optional GPS watch for pacing and data. + </p> + <button aria-controls="collapseApparel" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseApparel" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseApparel"> + <h6>The Essentials</h6> + <ul> + <li><strong>No cotton:</strong> technical fabrics wick sweat and reduce chafing.</li> + <li><strong>Anti-chafe:</strong> balm or tape on hot spots; quality socks prevent blisters.</li> + <li><strong>Layer for weather:</strong> dress as if it's ~10°C / 15–20°F warmer than it is.</li> + <li><strong>GPS watch (optional):</strong> useful for pacing, HR, and training load — not required to improve.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + + <!-- 9. FUELING & HYDRATION --> + <div class="schema-container section-nutrition" data-section-id="section-nutrition"> + <h2 class="section-title" id="section-nutrition-title">Fueling & Hydration</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-nutrition" id="card-everyday-fuel"> + <div class="card-body"> + <h5><i class="bi bi-egg-fried"></i> Everyday Nutrition</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Carbohydrates are the runner's primary fuel; protein drives repair. The most common error is <span class="term">under-fueling</span> overall. + </p> + <button aria-controls="collapseEverydayFuel" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseEverydayFuel" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseEverydayFuel"> + <h6>Daily Basics</h6> + <ul> + <li><strong>Carbs fuel hard work:</strong> don't fear them — they're what powers quality sessions.</li> + <li><strong>Protein for repair:</strong> spread intake across the day to support recovery.</li> + <li><strong>Eat enough:</strong> chronic under-eating (RED-S) wrecks performance, hormones, and bone health.</li> + <li><strong>Mostly whole foods:</strong> with room for practical convenience around workouts.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-nutrition" id="card-run-fueling"> + <div class="card-body"> + <h5><i class="bi bi-lightning"></i> Before, During & After</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Fuel <span class="term">around</span> runs: a light carb snack before, carbs during long efforts, and protein + carbs to recover. + </p> + <button aria-controls="collapseRunFueling" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseRunFueling" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseRunFueling"> + <h6>Timing Guide</h6> + <ul> + <li><strong>Before:</strong> easy-to-digest carbs ~1–3 hr out; short easy runs may need nothing.</li> + <li><strong>During:</strong> for efforts beyond ~75–90 min, aim for ~30–60 g carbs/hr (gels, chews, sports drink).</li> + <li><strong>After:</strong> carbs + protein within a couple of hours supports glycogen and repair.</li> + <li><strong>Practice it:</strong> rehearse race fueling in training — guts need training too.</li> + </ul> + <p>A 10K rarely needs mid-race fuel; this matters most for the half, marathon, and ultras.</p> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-nutrition" id="card-hydration"> + <div class="card-body"> + <h5><i class="bi bi-droplet-half"></i> Hydration & Electrolytes</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Generally <span class="term">drink to thirst</span>. Add sodium and electrolytes for long, hot, or sweaty efforts — avoid both dehydration and overdrinking. + </p> + <button aria-controls="collapseHydration" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseHydration" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseHydration"> + <h6>Sensible Hydration</h6> + <ul> + <li><strong>Thirst is a good guide:</strong> for most runs, drinking to thirst is sufficient.</li> + <li><strong>Replace salt when it counts:</strong> long/hot efforts and heavy sweaters need electrolytes, not just water.</li> + <li><strong>Don't overdrink:</strong> excessive plain water can cause dangerous hyponatremia.</li> + <li><strong>Start runs hydrated:</strong> check that urine is pale, not for forcing fluids mid-run.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + + <!-- 10. INJURY PREVENTION --> + <div class="schema-container section-injury" data-section-id="section-injury"> + <h2 class="section-title" id="section-injury-title">Injury Prevention</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-injury" id="card-common-injuries"> + <div class="card-body"> + <h5><i class="bi bi-bandaid"></i> Common Running Injuries</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Most running injuries are <span class="term">overuse</span>, not accidents — a handful of patterns account for the majority. + </p> + <button aria-controls="collapseCommonInjuries" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseCommonInjuries" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseCommonInjuries"> + <h6>The Usual Suspects</h6> + <ul> + <li><strong>Runner's knee (PFPS):</strong> pain around the kneecap, often hip/quad related.</li> + <li><strong>Shin splints:</strong> medial shin pain, frequently from a fast mileage ramp.</li> + <li><strong>IT band syndrome:</strong> lateral knee pain, linked to hip strength and load spikes.</li> + <li><strong>Plantar fasciitis & Achilles tendinopathy:</strong> heel/arch and lower-calf pain.</li> + <li><strong>Stress fractures:</strong> localized bone pain — serious; needs medical evaluation and rest.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-injury" id="card-load-management"> + <div class="card-body"> + <h5><i class="bi bi-sliders"></i> Load Management</h5> + <div class="card-content-wrapper"> + <p class="summary"> + <span class="term">Too much, too soon</span> is the number-one cause of running injury. Most prevention is just sane progression. + </p> + <button aria-controls="collapseLoadManagement" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseLoadManagement" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseLoadManagement"> + <h6>Stay Ahead of It</h6> + <ul> + <li><strong>Gradual ramps:</strong> the ~10% guideline and cutback weeks exist for this reason.</li> + <li><strong>Change one thing at a time:</strong> new volume, new surface, new shoes — not all at once.</li> + <li><strong>Sleep and life stress count:</strong> recovery capacity isn't only about running.</li> + <li><strong>Catch it early:</strong> a few easy days now beats weeks off later.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-injury" id="card-prehab"> + <div class="card-body"> + <h5><i class="bi bi-shield-plus"></i> Prehab & Warning Signs</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Warm up, build strength and mobility, and <span class="term">respect pain that worsens</span> or changes how you run. + </p> + <button aria-controls="collapsePrehab" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapsePrehab" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapsePrehab"> + <h6>Prevention Habits</h6> + <ul> + <li><strong>Ease into hard runs:</strong> a few minutes of easy jogging and drills before fast work.</li> + <li><strong>Strength & mobility:</strong> hips, glutes, calves, and core support every stride.</li> + </ul> + <span class="important-note">Stop and reassess if pain sharpens, worsens during a run, or alters your gait. Sharp, localized, or bone pain warrants a professional opinion.</span> + </div> + </div> + </div> + </div> + </div> + + <!-- 11. STRENGTH & RECOVERY --> + <div class="schema-container section-recovery" data-section-id="section-recovery"> + <h2 class="section-title" id="section-recovery-title">Strength & Recovery</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-recovery" id="card-strength"> + <div class="card-body"> + <h5><i class="bi bi-trophy"></i> Strength Training for Runners</h5> + <div class="card-content-wrapper"> + <p class="summary"> + <span class="term">1–2 sessions/week</span> of strength work improves economy, durability, and resilience to injury. + </p> + <button aria-controls="collapseStrength" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseStrength" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseStrength"> + <h6>What to Prioritize</h6> + <ul> + <li><strong>Hips, glutes & core:</strong> the stabilizers that keep form intact when tired.</li> + <li><strong>Single-leg work:</strong> running is a series of one-legged hops — train it that way.</li> + <li><strong>Some heavy & some explosive:</strong> heavier lifts and light plyometrics both build economy.</li> + <li><strong>Keep it separate from key runs:</strong> ideally not right before a hard session.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-recovery" id="card-cross-training"> + <div class="card-body"> + <h5><i class="bi bi-bicycle"></i> Cross-Training</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Low-impact aerobic work — <span class="term">cycling, swimming, elliptical</span> — maintains fitness while sparing the legs from pounding. + </p> + <button aria-controls="collapseCrossTraining" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseCrossTraining" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseCrossTraining"> + <h6>When It Helps</h6> + <ul> + <li><strong>Extra aerobic volume:</strong> add stimulus without extra impact load.</li> + <li><strong>Injury maintenance:</strong> keeps fitness when you can't run; pool running mimics the motion closely.</li> + <li><strong>Active recovery:</strong> easy spinning on a rest day promotes blood flow.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-recovery" id="card-sleep-recovery"> + <div class="card-body"> + <h5><i class="bi bi-moon"></i> Sleep & Recovery Tools</h5> + <div class="card-content-wrapper"> + <p class="summary"> + <span class="term">Sleep is the foundation</span>. Rest days, easy days, and a deload week absorb training; gadgets are minor extras. + </p> + <button aria-controls="collapseSleepRecovery" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseSleepRecovery" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseSleepRecovery"> + <h6>Recovery Hierarchy</h6> + <ul> + <li><strong>Sleep (7–9 hr):</strong> by far the highest-impact recovery tool.</li> + <li><strong>Nutrition & hydration:</strong> the raw material for repair.</li> + <li><strong>Rest & easy days:</strong> structural recovery built into the plan.</li> + <li><strong>Deload weeks:</strong> periodic lighter weeks let adaptation surface.</li> + <li><strong>Foam rolling, massage, etc.:</strong> may help comfort; treat as the cherry, not the cake.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + + <!-- 12. MENTAL GAME & SAFETY --> + <div class="schema-container section-mindset" data-section-id="section-mindset"> + <h2 class="section-title" id="section-mindset-title">Mental Game & Safety</h2> + <div class="row"> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-mindset" id="card-mental-strategies"> + <div class="card-body"> + <h5><i class="bi bi-lightbulb"></i> Mental Strategies</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Hard efforts are partly a <span class="term">mental skill</span>: goal-setting, mantras, segmenting the distance, and accepting discomfort. + </p> + <button aria-controls="collapseMentalStrategies" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseMentalStrategies" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseMentalStrategies"> + <h6>Tools That Work</h6> + <ul> + <li><strong>Chunk the distance:</strong> race the next mile or the next landmark, not the whole thing.</li> + <li><strong>Mantras:</strong> a short, repeatable phrase to anchor focus when it gets hard.</li> + <li><strong>Reframe discomfort:</strong> expect it, name it, and separate "hard" from "harmful."</li> + <li><strong>Process over outcome:</strong> control effort, form, and pacing — not the clock.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-mindset" id="card-motivation"> + <div class="card-body"> + <h5><i class="bi bi-fire"></i> Motivation & Habit</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Motivation fluctuates; <span class="term">habit and structure</span> carry you through. Make running the default, not a daily decision. + </p> + <button aria-controls="collapseMotivation" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseMotivation" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseMotivation"> + <h6>Staying Consistent</h6> + <ul> + <li><strong>Schedule it:</strong> a fixed time and route removes daily friction.</li> + <li><strong>Accountability:</strong> a running partner, club, or group makes skipping costly.</li> + <li><strong>Variety:</strong> rotate routes and workout types to keep it fresh.</li> + <li><strong>Track progress:</strong> a simple log shows the compounding you can't feel day to day.</li> + <li><strong>Sign up for a race:</strong> a date on the calendar focuses training.</li> + </ul> + </div> + </div> + </div> + <div class="col-lg-4 col-md-6"> + <div class="info-card card-mindset" id="card-environment-safety"> + <div class="card-body"> + <h5><i class="bi bi-shield-check"></i> Environment & Safety</h5> + <div class="card-content-wrapper"> + <p class="summary"> + Adjust for <span class="term">heat, cold, and darkness</span>, stay visible, and run aware of traffic and surroundings. + </p> + <button aria-controls="collapseEnvironmentSafety" aria-expanded="false" class="btn btn-sm details-toggle" data-bs-target="#collapseEnvironmentSafety" data-bs-toggle="collapse" type="button"> + Details <i class="bi bi-chevron-down"></i> + </button> + </div> + </div> + <div class="collapse collapse-content" id="collapseEnvironmentSafety"> + <h6>Run Smart</h6> + <ul> + <li><strong>Heat:</strong> slow down, hydrate, seek shade, and let the body acclimatize over ~1–2 weeks.</li> + <li><strong>Cold:</strong> layer, protect extremities, and watch for ice underfoot.</li> + <li><strong>Visibility:</strong> reflective gear and lights in low light; assume drivers don't see you.</li> + <li><strong>Awareness:</strong> keep volume low or one ear open; share your route or carry ID/phone.</li> + </ul> + </div> + </div> + </div> + </div> + </div> + + </div> + <!-- /#main-container --> + + <script src="https://cdn.jsdelivr.net/npm/[email protected]/dist/js/bootstrap.bundle.min.js"></script> + <script> + document.addEventListener('DOMContentLoaded', () => { + const mainContainer = document.getElementById('main-container'); + let currentHoverState = { card: null, line: null }; + + function debounce(func, wait) { + let timeout; + return function executedFunction(...args) { + const later = () => { + clearTimeout(timeout); + func(...args); + }; + clearTimeout(timeout); + timeout = setTimeout(later, wait); + }; + } + + function getElementColor(element) { + if (!element) return '#6b7280'; + const card = element.closest('.info-card') || element; + const section = element.closest('.schema-container'); + let color = window.getComputedStyle(card).getPropertyValue('--db-category-color').trim(); + if (!color || color === 'initial' || color === 'inherit') { + color = section ? 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