www.runnersblueprint.com

• charset: UTF-8
• name: robots content: noindex, follow
• name: viewport content: width=device-width, initial-scale=1
• name: description content: The best running advice and tips on the internet
• property: og:locale content: en_US
• property: og:type content: website
• property: og:title content: Home
• property: og:description content: The best running advice and tips on the internet
• property: og:url content: https://www.runnersblueprint.com/
• property: og:site_name content: Runner's Blueprint
• property: article:publisher content: http://facebook.com/runnersblueprint/
• property: article:modified_time content: 2026-05-19T20:31:29+00:00
• property: og:image content: https://www.runnersblueprint.com/wp-content/uploads/2026/05/OG-Image.jpg
• property: og:image:width content: 1200
• property: og:image:height content: 630
• property: og:image:type content: image/jpeg
• name: twitter:card content: summary_large_image
• name: twitter:image content: https://www.runnersblueprint.com/wp-content/uploads/2026/05/OG-Image.jpg
• name: twitter:site content: @Daviddack
• name: generator content: Site Kit by Google 1.180.0

• Skip to content
• https://www.runnersblueprint.com/
• Home
• Categories
• Cross Training
• Beginner
• Running Injury
• https://www.runnersblueprint.com/running-workouts/
• Running Gear & Apparel
• https://www.runnersblueprint.com/runners-diet-2/
• https://www.runnersblueprint.com/runners-motivation/
• https://www.runnersblueprint.com/running-for-weight-loss/
• About
• Advertise
• Contact
• Free Plan
• Heart Rate Training Zones for Runners: How to Calculate and Use Them
• https://www.runnersblueprint.com/hoka-max-cushion-magic-for-happy-legs/
• https://www.runnersblueprint.com/how-to-make-running-crossfit-play-nice-together/
• https://www.runnersblueprint.com/can-running-help-with-anxiety/
• https://www.runnersblueprint.com/5k-training/
• https://www.runnersblueprint.com/10k-training/
• https://www.runnersblueprint.com/half-marathon-tips/
• Marathon
• https://www.runnersblueprint.com/trail-running/
• https://www.runnersblueprint.com/ultra-training/
• The 30-Minute Leg Workout for Runners
• How to Use KT Tape for Shin Splints: Easy 2-Strip Runner’s Method
• Best Running Shoes for Overpronation: How to Choose the Right Support
• Treadmill Pace Chart: Convert Speed To Mile & KM Pace
• Best Running Hydration Vests by Distance: Pick the Right Vest for Your Run
• 7 Sprint Workouts for Runners Who Want to Get Faster
• 5K Time Predictor
• Marathon Predictor
• Pace Calculator
• Marathon Pace
• Calorie Burn
• VO2 Max Estimator
• Age-Graded
• https://www.runnersblueprint.com/training-plans/
• https://www.runnersblueprint.com/strength-training/
• https://www.runnersblueprint.com/runners-health/
• https://www.runnersblueprint.com/running-shoes/
• https://www.runnersblueprint.com/treadmill-running/
• Gear & Apparel
• https://www.runnersblueprint.com/mental-training/
• https://www.runnersblueprint.com/running-safety/
• Fastest Marathon Time Ever: Current World Records and Pace Breakdown
• 7 Marathon Training Plans Compared: Which One Should You Follow?
• Sub-4 Marathon for Busy Runners: A Realistic 3-4 Day Training Blueprint
• How Long Does It Take to Run a Marathon as a Beginner?
• Privacy

• https://web.facebook.com/runnersblueprint
• https://www.instagram.com/runnersblueprint
• https://x.com/daviddack
• https://www.pinterest.com/runnersblueprint

            Domain Name: RUNNERSBLUEPRINT.COM
Registrar: Internet Domain Service BS Corp
Domain Status: client transfer prohibited
Creation Date: 2010-05-04T09:20:22Z
Registry Expiry Date: 2028-05-04T09:20:22Z
Updated Date: 2026-04-28T05:57:16Z
Name Server: DAVID.NS.CLOUDFLARE.COM
Name Server: DEMI.NS.CLOUDFLARE.COM
REGISTRAR Contact: Internet Domain Service BS Corp
>>> Last update of RDAP database: 2026-06-08T15:42:06Z         

			# Runner's Blueprint — robots.txt
# Last updated: 2026-05-17
#
# Policy: standard search engines allowed everywhere except admin paths.
# AI search/answer bots (cite + link back) explicitly allowed.
# AI training-only scrapers (consume content without attribution) blocked.

# ─────────────────────────────────────────────────────────────
# Default rules — applies to every bot not named below
# ─────────────────────────────────────────────────────────────
User-agent: *
Disallow: /wp-admin/
Disallow: /wp-includes/
Disallow: /wp-content/plugins/
Disallow: /wp-content/cache/
Disallow: /wp-content/upgrade/
Disallow: /readme.html
Disallow: /xmlrpc.php
Disallow: /?s=
Disallow: /search/
Disallow: /*?replytocom=
# admin-ajax is called by plugin JS — must remain crawlable
Allow: /wp-admin/admin-ajax.php
# Common Yoast image sitemap path inside uploads
Allow: /wp-content/uploads/

# ─────────────────────────────────────────────────────────────
# AI search / answer engines — explicitly ALLOWED
# (these cite sources and drive AI-referral traffic)
# ─────────────────────────────────────────────────────────────
User-agent: OAI-SearchBot
Allow: /

User-agent: ChatGPT-User
Allow: /

User-agent: PerplexityBot
Allow: /

User-agent: Google-Extended
Allow: /

# ─────────────────────────────────────────────────────────────
# AI training-only scrapers — BLOCKED
# (consume content with no attribution / no referral traffic)
# ─────────────────────────────────────────────────────────────
User-agent: GPTBot
Disallow: /

User-agent: ClaudeBot
Disallow: /

User-agent: Claude-Web
Disallow: /

User-agent: anthropic-ai
Disallow: /

User-agent: cohere-ai
Disallow: /

User-agent: CCBot
Disallow: /

User-agent: Bytespider
Disallow: /

User-agent: meta-externalagent
Disallow: /

User-agent: Applebot-Extended
Disallow: /

User-agent: Diffbot
Disallow: /

User-agent: Omgilibot
Disallow: /

User-agent: ai2bot
Disallow: /

# ─────────────────────────────────────────────────────────────
# Sitemap
# ─────────────────────────────────────────────────────────────
Sitemap: https://www.runnersblueprint.com/sitemap_index.xml
        

SEO técnico

SEO en la página

Contenido y UX