Blog
Notes on training, recovery, and how Wave thinks about your plan.
July 7, 2026
How I fuel a long run now
For runs over 75 minutes, most of us fuel too little and too late. How many carbs your gut can absorb, why dual-source and isotonic gels help, and how to train your stomach.
Read articleJuly 7, 2026
Running slower in the heat isn't weakness
Summer makes every run slower, and that's mostly physics, not lost fitness. What heat does to your pace, why to run by effort, and how fast you actually acclimate.
Read articleJune 17, 2026
Lifting heavy made me a faster runner
Lifting light kept me from getting bulky and did little else. Lifting heavy improved my running economy. The mechanism, the rep ranges, and how to fit it around the running.
Read articleJune 4, 2026
What I got wrong about easy runs
Most easy runs aren't easy enough. Heart-rate drift gave me away. The rule I settled on to actually stay in zone 2.
Read articleMay 19, 2026
The taper that doesn't break you
What a marathon taper is actually doing, the structure that works for most runners, the mistakes that show up in the last two weeks, and when you don't need a full taper at all.
Read articleMay 15, 2026
Choosing your goal marathon time
The marathon time you train for sets every pace in your plan for the next 16 weeks. How to pick one you can actually train for and actually run.
Read articleMay 14, 2026
Your recovery score, explained
Six signals, your personal baseline, and what Wave does with your plan when you wake up under-recovered.
Read articleMay 14, 2026
Running and lifting, one calendar
Wave plans both on one calendar, scheduled around each other, with a recovery model that reads what you did yesterday no matter the modality.
Read article