Every amateur runner, when signing up for their first Half Marathon or Marathon, hears the same advice: “You need to bring running gels.” The problem is that, without clinical instruction, most athletes take the gel at the wrong time, in the wrong amount, and the wrong way. The result isn’t more energy, but nausea, a … Read more
As soon as you take your first steps in the running world, you stumble upon one of the most famous pieces of fitness advice: “fasted running.” The promise is seductive. Wake up, skip breakfast, put on your shoes, and go for a run hoping your body burns fat as its main fuel source. But does … Read more
Starting to run is one of the best commitments you can make to your health. However, in the first week of training, a universal question arises: “Do I need a special diet now that I’m a runner?” The word “diet” often scares people, bringing up the idea of severe restrictions or expensive supplements. The truth … Read more
Whether it’s an early morning espresso or a highly concentrated pre-workout, caffeine is undoubtedly the most popular stimulant not only in the world but also in running. And it’s not just a cultural habit: sports science classifies caffeine as a “Gold Standard” ergogenic aid. But does caffeine for runners actually work? The answer is yes, … Read more
If you are preparing to run a 5K, pre-race anxiety is probably already kicking in. With it comes the classic question: what should I eat the day before and for breakfast so I don’t “bonk” halfway through? The biggest mistake amateur 5K runners make is treating the race as if it were a marathon, eating … Read more
If you are going to run a Half-Marathon (13.1 miles) or a Marathon (26.2 miles), you have probably heard that you need to “eat a lot of carbs” in the days leading up to the race. The famous carbo-loading is one of the most validated nutritional strategies in sports science for delaying fatigue. But the … Read more
Creatine is the most studied sports supplement with the highest level of scientific evidence in the world. That is an unquestionable fact. However, heavy marketing from the supplement industry has pushed creatine as a magic pill for all sports — including distance running. If you run 5Ks, 10Ks, half-marathons, or marathons, you have probably wondered … Read more