About · Author
Scott Bauer
64 explainers since
Scott Bauer builds and maintains HAM.RUN. He is a competitive marathon runner and Ironman triathlete, and writes the site's explainers from the published research cited on each page. Which model backs each calculator, and where it breaks down, is documented on the model provenance page. Model provenance
Personal bests
| Event | Time | Race |
|---|---|---|
| Marathon | 2:41:57 | Boston Marathon, |
| Half marathon | 1:18:55 | First Half, |
| 10K | 34:14 | Vancouver Sun Run, |
As recorded on V.O2, with the full race history.
How the explainers are written
- Every explainer lists the published research it draws on, at the foot of the page.
- Each page shows when it was published and, once what it says changes — a number, a claim or a source — when it was last updated. Typo fixes do not move the date.
- Each one ends in the calculator that models the concept. The model provenance page states which published model backs that calculator, its validated range, and where it breaks down.
Latest
- What is lactate threshold? — Updated
- LT1 vs LT2: what is the difference? — Updated
- What is a good VO₂max for a runner? — Updated
- What is threshold pace, and how do you find yours? — Updated
- What is lactate threshold heart rate (LTHR)? — Published
All explainers
By topic, as on Learn.
Fuelling and substrate
- What is glycogen, and why does it run out? — Published
- How many carbs per hour should you take in a marathon? — Published
- What is the SGLT1 limit on carbohydrate absorption? — Published
- Why do sports drinks mix glucose and fructose? — Published
- What is RER, and what does it tell you about fuel use? — Published
- When do you burn fat, and when do you burn carbohydrate? — Published
- What is time to exhaustion (Tlim)? — Published
- Why do runners hit the wall in a marathon? — Updated
- Can you train your gut to absorb more carbohydrate? — Published
Intensity and thresholds
- What is lactate threshold? — Updated
- LT1 vs LT2: what is the difference? — Updated
- What is VO₂max? — Published
- What is a good VO₂max for a runner? — Updated
- What is threshold pace, and how do you find yours? — Updated
- What is lactate threshold heart rate (LTHR)? — Published
- What is marathon pace, and how does it relate to threshold? — Updated
- What is easy pace, and why do most runners run it too fast? — Published
- What is training intensity distribution? — Published
- Polarized vs pyramidal training: which is better for a marathon? — Published
- What is the 80/20 rule in running? — Published
Training load and recovery
- What is ACWR (acute:chronic workload ratio)? — Published
- What are CTL, ATL and TSB? — Published
- What is training stress score (TSS)? — Published
- What is the Banister fitness-fatigue model? — Published
- What is training monotony, and why does it matter? — Updated
- How long should a marathon taper be? — Updated
- What is periodization in marathon training? — Published
- How long do running adaptations actually take? — Published
- What is neuromuscular load, and why does it matter separately from effort? — Published
- How many hard sessions should you run per week? — Published
Heart rate, heat and hydration
- What is cardiac drift? — Published
- What is aerobic decoupling, and what is a good value? — Published
- What is heart rate reserve (HRR)? — Published
- How do you calculate running heart rate zones? — Updated
- What is heat acclimation, and how long does it take? — Published
- Does sauna use improve running performance? — Published
- What is plasma volume expansion, and why does it help runners? — Published
- How much should you drink during a marathon? — Published
- What is exercise-associated hyponatremia? — Published
Running economy and biomechanics
- What is running economy? — Published
- What is a good running economy? — Published
- Do carbon-plate shoes actually make you faster? — Published
- What is the ideal running cadence? — Published
- What is vertical oscillation in running? — Published
- What is ground contact time, and does it matter? — Updated
- What is duty factor in running? — Updated
- Does running surface affect your pace? — Published
- How much does shoe weight affect running performance? — Published
Racing, pacing and terrain
- What is grade-adjusted pace (GAP)? — Updated
- What is the Minetti gradient cost model? — Published
- What is the Riegel formula for race prediction? — Updated
- How do you predict your marathon time? — Updated
- What is age grading in running? — Published
- Should you run a marathon with negative splits? — Updated
- Does a net-downhill course make you faster? — Updated
- How much does elevation gain slow you down in a marathon? — Updated
- How do you pace a hilly marathon? — Updated
- How do you pace a marathon? — Published
Caffeine and ergogenic aids
- How much caffeine should you take before a race? — Published
- How long does caffeine last in your system? — Updated
- Does daily coffee reduce caffeine's race-day benefit? — Published
- Does caffeine cause stomach problems when running? — Published
- Does nicotine improve endurance performance? — Published
- What is an ergogenic aid? — Published