Gear, tech and training trends

They improve running economy for many runners, but the response varies by athlete, model, pace and mechanics. They are not required, and there is no simple strength test that proves a runner is safe in them. If you plan to race in a pair, introduce them gradually and use them in a few race-specific sessions so you can check comfort, stability and any unusual soreness before race day.

A watch can help you review training, but accuracy varies by device, fit, movement, skin contact and conditions. Chest straps are often more reliable for exercise heart rate than wrist sensors. Treat sleep, recovery and HRV scores as estimates and trends, not diagnoses or instructions. Use the data beside feel, performance and health rather than letting one score overrule them.

Double-threshold training is used successfully in some Norwegian elite systems, but direct comparative evidence that it is superior remains limited. It also depends on high volume, close intensity control and substantial recovery. Most recreational runners can use the underlying lesson, controlled threshold work, without copying the full elite structure.

Zone 2 is one way to describe lower-intensity aerobic work, but definitions differ across devices and experts. It can be useful, and much marathon training should remain comfortably aerobic, but it is not one magic zone. Use breathing, talk test, pace and heart rate together rather than chasing a label.

Lactate testing can help define intensity domains when the protocol and interpretation are sound. It is optional, sensitive to testing conditions and less useful than consistent training for most runners. Repeat it only when the result will change a decision, using a qualified practitioner and a comparable protocol.