How Your Diet Can Help Reduce Inflammation And Aid Recovery

You go out for a long run or a hard workout, and the next day that familiar soreness creeps into your muscles. In many ways, it’s a sign of a job well done – your training session produced microtears in your muscles, leading to natural inflammation. Given proper rest and nutrition, those tears will heal […]

How to get rid of blisters

For runners, blisters are like the final boss in a video game. During a marathon, you’ve battled ‘Misjudged Pacing’, ‘Gel-Based Nausea’ and ‘The Wall’ and slayed them all. You believe you’re through the worst of it, but you’re not, because suddenly ‘Blood Blister’ appears, on the tip of your second toe, enveloping your world in […]

The benefits of using a cross trainer as a runner

If you’ve ever followed a race training plan, you’ll know it’s not just about running; it’s about running strategically. That’s why nearly every plan includes easy runs, long runs, speed work, tempo runs, recovery runs – it’s enough running to fill at least five or six days a week, and it can eventually do a […]

What amount of running is safe for children and teenagers

The recent news that a six-year-old boy has completed a marathon in the US has sparked debate around what amount of running is safe for growing children. Here, soft-tissue therapist Anna Gardiner looks at the risks and provides advice for parents. I love that my girls (Layla, 11, and Jasmine, nine) run. It’s rewarding, involves […]

Age no barrier: how Jo Schoonbroodt smashed the 70+ marathon record

At an age where many of his contemporaries are winding down, the man they call the Grey Kenyan is somehow speeding up. On Sunday Jo Schoonbroodt, a 71-year-old from Maastricht, ran a marathon in a staggering 2hr 54min 19sec to become the fastest septuagenarian in history. A few days later, when the Guardian catches up […]

To run your second marathon, forget your first

Legendary US distance runner Frank Shorter once said: ‘You have to forget your last marathon before you try another. Your mind can’t know what’s coming.’ New research suggests Shorter is correct. Published in the Journal of Pain Research, the study found that runners forget the pain of a marathon, which allows them to sign up […]

Is toast or porridge better for runners?

Sports dietician Renee McGregor answers one of life’s eternal questions… I asked my Instagram followers what their preference was for breakfast before a run – toast or bagels, or porridge. I wasn’t sure what the response would be – I know porridge is often heralded as the breakfast of choice for those who are physically […]

What are electrolytes and how can they help you run better?

You sweat out essential minerals from your body when you exercise. Here’s how to look after your hydration and electrolyte levels to perform better Hydration is crucial to running success – but it’s something a lot of people neglect. Just a 2% loss in body weight due to dehydration can impair exercise performance, and it’s […]

Should you drink coffee before you run?

Yes, there are some health benefits to your morning cup of coffee. 1. It can make you run faster Two to three cups of a robust brew can reduce levels of perceived exertion in athletes and increase endurance performance by an average of 24 per cent, giving you an extra push when you need it, […]

5 Micronutrient Deficiencies to Look for in Athletes

Even if your athletes seem to be eating well, they may still not be getting everything they need. Here are five common micronutrient deficiencies that can affect athletes, and how to spot them. Nutrition coaching for endurance athletes often centers on obsessing about the intake of the macros – protein, carbs and fat. Perhaps it […]