Nutrition & Fueling

Nothing ends a good run faster than a sudden negotiation with your gut about whether you are going to make it home. It happens to beginners on their first long run and to experienced marathoners on race morning, which is the annoying part. Fitness does not protect you. Most runners assume it is random, decide […]

If your feed has been full of grainy race photos and an unfamiliar gel wrapper this summer, you’re not imagining it. Riders at the Tour de France, and the team behind Yomif Kejelcha’s world-record marathon debut, are both talking about the same ingredient. For decades, coaches blamed lactate for the burn in your legs and

You trained through the winter, locked in your pacing targets, built your nutrition plan, and have a finishing time in your head. Then race day arrives and it’s 30 degrees before 9am. None of the numbers you planned around work anymore. The effort feels wrong, your stomach is less cooperative than usual, and you’re burning

Gatorade has 250mg of sodium per bottle and 35g of sugar. Liquid IV has 530mg of sodium and 11g of sugar. Same category, completely different formula. If you’ve been training with a sports drink and wondering why you’re still cramping or fading late in a run, that gap is probably worth paying attention to. That’s

Walk into any running store and you’ll hear that cramping is a sodium problem. Scroll Reddit for five minutes and you’ll find someone telling you salt pills are a scam. Both sides sound certain, and both sides have numbers. If you’ve ever stood at the start line wondering whether you actually need that second electrolyte

You’ve watched enough race footage to know every pro is running with something tucked in their kit. The brands are everywhere: Maurten at Boston, GU at every aid station, Precision Fuel on the Tour. So you Google it, land on a wall of options, and realise nobody’s actually told you what makes one gel different

You’re somewhere on the run course. Your legs feel like wet cement, or maybe one calf just locked up so hard you had to stop moving. Either way, something has gone badly wrong. These are two of the most common ways a triathlon falls apart — bonking and cramping — and a lot of athletes

Race morning has a way of making everything feel more complicated than it is. You’ve trained for months, you know the course, and your gear is ready. But now you’re standing in the kitchen at 5:30am wondering if you can eat, and if so, what. Get this wrong and you risk feeling sluggish on the

Hydration advice is everywhere. Drink to thirst. Drink 500ml per hour. Drink before you’re thirsty. Most of it is vague, and none of it accounts for the fact that you might sweat twice as much as the person running next to you. The fix is simpler than most people think. Learning how to calculate your