Training
Why most of your runs should feel too easy
The 80/20 approach, conversational pace and how to stop turning every run into a race.
Training · Nutrition · Recovery
Run further. Eat smarter. Stay healthy.
Practical, evidence-informed guides for everyday runners — from your first 5K to a marathon PB. No miracle diets, no 7-day transformations.
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Nutrition
Carb loading without the bloat: a 3-day plan
How much carbohydrate you actually need before a half or full marathon, and what to eat.
Nutrition
Gels, chews or real food? Fuelling the long run
How many grams of carbs per hour, how to train your gut, and when water is not enough.
Training
Your first half marathon in 12 weeks
A realistic plan for runners who can already run 5–6 km without stopping.
Training
Hill repeats: strength training in disguise
Short uphill efforts build power and form with less impact than track work.
Nutrition
Five recovery breakfasts under 10 minutes
Carbs plus protein after a morning run, without turning on the oven.
The Sunday long run letter
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