GuaranhaOne Blog — Movement, Running and Science

Featured · 12 min read

Why your running has stalled — and what science says about breaking through

An analysis of 4 physiological factors that explain why intermediate runners go months without progress, plus a comeback protocol based on recent studies.

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Running5 min

How to build your first 10K without getting injured

A realistic 12-week plan for those starting from scratch. Volume, intensity and rest properly dosed.

Mobility7 min

Hip mobility: the pillar that changes your running

The 3 tests every runner should do and the exercises to unlock range of motion in 30 days.

Rehabilitation8 min

Post-knee surgery: when to run again

Objective criteria for a safe return to sport. Spoiler: time alone is not enough.

Science6 min

Zone 2: why the "boring" workout is the most important one

What mitochondrial physiology shows about aerobic base training — and how to apply it.

Nutrition5 min

Is carbohydrate the villain? What we know about running energy

Carb-loading, keto diet, intermittent fasting. Separating science from marketing.

Mobility4 min

5 ankle drills every runner should do

Runners who ignore ankle work pay for it later. A simple sequence to do every day.

Community6 min

Brazilians running in the US: practical tips

Calendar, weather, gear and community. A guide for those who want to race abroad.

Performance9 min

HRV: what it is, how to measure it, and why it matters for your training

Heart rate variability as a recovery metric. Practical application.

Method7 min

The 4 phases of the Guaranha Methodology in detail

How each of the 4 phases acts on the body, and how to apply it even without a coach.

Content on movement, science and performance