When to Take Electrolytes whilst Running?
TLDR: When to Take Electrolytes whilst Running? Electrolytes aren’t a cure all for cramp. Most runs don’t require them, but for hot, long, or ultra-endurance events, they can make a real difference. The science shows that when you run shorter or moderate sessions you usually don’t need to replace sodium unless you’re sweating heavily and […]
Are Maurten Gels Worth It?
TLDR: Are Maurten Gels Worth it? Maurten gels are fancy, pricey little sachets of sugar. Research shows they might reduce gut issues and help with carb absorption, especially in runners, where digestive issues are more common. In cycling, the benefits are less clear. They don’t magically make you faster, but they can be easier to […]
Does Chocolate Milk Help Recovery?
TLDR: Does chocolate milk help recovery? Yes, research shows chocolate milk can help you refuel glycogen stores, boost muscle protein synthesis, rehydrate, and even provide helpful flavonoids after tough sessions. Its natural 3:1 carb-to-protein ratio and high-GI carbs speed up glycogen resynthesis in both muscle and liver, while the high-quality protein blend supports muscle repair. […]
Are Energy Gels Bad For You?
TLDR: Are energy gels bad for you? Not if you’re an endurance athlete. Despite what you’ve heard, energy gels are not bad for you when used appropriately in training and racing. If you’re running, cycling, or swimming for hours a week, your body burns through glycogen and fast-absorbing carbs like gels help maintain energy, support […]
How to Stop Underfuelling?
TLDR: Plenty of endurance athletes aren’t experiencing low energy availability because they don’t know better, leaving them asking how to I actually stop underfuelling? You’re underfuelling because something deeper is getting in the way. Old beliefs, identity, and the illusion of control all play a role. It takes trust, autonomy, lived experience, and coaching that […]
Pickle Juice for Cramps?
TLDR: Cramp mid-run? Heard pickle juice might help? You’re not alone. This blog sums up the science: cramps aren’t just about electrolytes or dehydration. In fact, newer theories point to muscle fatigue and nerve misfires. Pickle juice might help short-circuit cramps, not because of the sodium, but because of how its sharp taste tricks your […]
How to Start Training for a Marathon
TLDR:Inspired by the marathon? Here’s how to start marathon training the smart way. Build a solid running base first, set a realistic timeline (think long-term if you’re new), and find a supportive community; remember, not all running clubs are the same, so try a few to find your fit. Follow a gradual training plan, prioritise […]
What is Running Economy and How do we Improve it?
TLDR:When it comes to running long distances, we often put VO₂ max on a pedestal, but there’s an often under appreciated aspect of fitness working behind the scenes: running economy. Think of it as how fuel-efficient you are while cruising along at submaximal speeds. Paula Radcliffe’s legendary 2003 marathon world record wasn’t just down to […]
Nutrition During Peri- and Post-Menopause
With life expectancy increasing, many women are now spending a significant portion of their lives postmenopause. Post menopause is defined as 12 months after a woman’s final menstrual bleed. The period leading up to this, characterised by the onset of symptoms like hot flushes, low mood, and fatigue, is known as perimenopause. The transition through […]
Fat Burning vs Fat Loss: What’s the Difference?
What Is Fat Burning? When it comes to fitness and weight management, terms like “fat burning” and “fat loss” are often used interchangeably. However, they are not the same. Understanding the distinction between fat burning vs fat loss. This article dives into the science behind fat oxidation (fat burning) and fat loss, and explains the […]
