Run and Chill · Munich

The Blog.

Practical, research-backed writing on running, injuries, recovery, nutrition and training. Written by the crew, grounded in the evidence, free of fad-diet noise.

Injuries 2 Recovery 0 Training 1 Nutrition 0 Recipes 0 Munich 0

Injuries All injuries →

Shin splints, runner’s knee, ITBS and the rest — what the research actually says about prevention and recovery.

Achilles tendinitis: the load-and-rebuild approach Rest feels like the obvious cure for an angry Achilles. It usually isn't. The tendon gets better when you load it, carefully and progressively, with a bit of patience. Here's the evidence. Shin splints: what causes them and how to actually heal Shin splints almost never need total rest to heal. They need a clearer diagnosis, smarter load management, and a gradual rebuild. Here's what the research actually says.

Training All training →

Easy runs, intervals, long runs, strength. How to structure a week that actually works.

Running form fundamentals: what actually matters You don't need a perfect, textbook stride. But a couple of form tweaks, mostly around cadence and overstriding, have real evidence behind them. Here's what's worth your attention and what isn't.