What every recreational runner should know about training
A conversation with Olympic marathoner Roman Fosti, part of the Sportland x KULG "Targalt jooksmine" series.
Autumn is the race season. Tallinn Marathon and a full calendar of local road races are only weeks away, and runners across Estonia are deep in their final build-up. It's also when training blocks hit their highest-mileage weeks, and that's when overuse injuries are most likely to show up.
That's the problem KULG set out to discuss in a video series called Targalt jooksmine in collaboration with Sportland Eesti.
In the first episode, KULG founder and coach Maris Heinaru sits down with the Olympic marathoner and coach Roman Fosti to talk through how to build a training block, plan and adjust load week to week, and recognize the early signs of overtraining before they turn into an injury or a missed start line.
Roman has raced marathons at the Olympics and World Championships, holds a personal best of 2:10:46, and now coaches runners chasing their own goals. Maris built KULG's foundations the same way: over a decade of tracking her own training by hand, on the way to an Estonian masters marathon record, before turning that process into a product.
Maris Heinaru from KULG and Roman Fosti talk about how to start running without getting injured
The video is less a highlight reel and more a working discussion about the parts of training that actually decide whether you reach the start line healthy:
- Why do recreational runners tend to overtrain?
- How do you bring your heart rate down during training?
- How do you plan your training load?
- What actually affects your training load?
- How much should you train per week?
- Where should a recreational runner start?
KULG AI training assistant for runners and busy coaches is built on the principle of long-term consistency over simply training harder, real numbers and feel over derived scores, and getting the basics right over inflexible training plans.
Watch the full episode on the Sportland Eesti YouTube channel.
More episodes in the series are on the way. Follow along on Instagram @kulg.io or Sportland's channels so you don't miss the next one.
A welcome offer for Sportland customers: use promo code SPORTLAND in KULG to get 2 months of KULG Runner free and then 30% off the Runner plan for the rest of the year.
