Running Knowledge

Ken’s Surface Decision Matrix for choosing treadmill, outdoor, or hybrid running based on control, specificity, effort, safety, and race transfer.

Ken’s four-dial fartlek system: control the trigger, effort, recovery, and dose, then choose five practical workouts and progress them without turning every surge into a sprint.

Ken’s practical breathing translator for easy runs, tempo work, hills, heat, and the moment gasping starts—without nasal-only or fixed-rhythm dogma.

Ken’s practical method for heavy-runner form: control the dose, record a baseline, test one small change, and keep it only if the response improves.

Ken’s response-based method for choosing a first running distance, reading the next-day result, and progressing without treating one mile as an entrance exam.

Ken’s practical arm-swing troubleshooting system: identify the arm’s job, film the pattern, choose one cue, and test the whole stride over 14 days.

Ken’s load-budget system for reducing avoidable shin-splint risk through impact tracking, lower-leg capacity, recovery, progression rules, and early action.

Ken’s dog-first running plan: vet readiness, leash skills, walk-run progression, heat and paw checks, trail etiquette, and the signs to stop.

Ken’s first-30-runs system for starting at 40 with readiness checks, conversational run-walk intervals, strength, recovery, and clear progression decisions.

Ken’s Measure–Test–Decide system for understanding running cadence, building a clean baseline, testing small changes, and avoiding the 180-SPM trap.

Ken’s practical Zone 2 system uses conversation, heart-rate trends, and next-day recovery to control easy running without chasing one magic number.

Ken’s three-gate recovery system helps runners decide when to train, reduce the load, take a rest day, or seek qualified care.

Ken’s complete 12-week half marathon system: four weekly run anchors, effort-based pacing, long-run and fueling practice, adjustment rules, taper, and race day.

Ken’s runner-first system for triaging shin pain, finding the failed training dose, rebuilding capacity, and returning through four functional gates.

Ken’s friction-control system for preventing running chafing, repairing the first hot spot, protecting seven common zones, and caring for irritated skin.

Ken’s 90-second side-stitch reset, three-run trigger test, race-day decisions, and clear boundaries for when abdominal pain needs medical help.