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9 ways running benefits your body from head to toe

By Kit Fox on in Health
Running isn't just great cardio - check out how it improves your body all round, from boosting brainpower to upping bone strength.

Cartilage growth Ignore the naysayers – running isn’t necessarily bad for your knees. Research from Australia’s Monash University suggests that the impact of running can increase cartilage production, which can safeguard your joints against arthritis. Sharper hearing Research from Bellarmine University in the US found that very fit women were six per cent ... 

Battling nausea after a big race

By William O. Roberts, MD on in Health
Determine how much water you need - and don't overdo it - to keep your tummy happy.

Brad asks: I am always nauseous after running marathons. After my last two marathons, I vomited 30 minutes after finishing. I drink water at most of the water stops and fuel along the way. What could be the cause?  I have seen runners with this problem at the finish of a ... 

The best protein for runners

By Liz Applegate, Ph.D. on in Health
Runners need more protein, more often, and for more reasons than non-athletes.

Compared with sedentary people, runners need a lot more protein. If you run an hour most days, you need about .6g protein per pound of weight (run more and your needs go up), compared with 36g for couch potatoes. That means a 150-pound runner requires 90 grams a day. But don't ... 

How to bounce back from a bad race

By Bob Cooper on in Training
Upsetting performance? Here's how to get over it and move on to better times.

If ‘highway to hell’ is an apt description of your last race, consider the thoughts of the poet John Keats, who called failure the ‘highway to success’. It may seem contradictory to celebrate a flop, but experts agree that losses can fuel future wins. ‘A bad race is an opportunity ... 

7 ways to sleep better and run stronger

By Cindy Kuzma on in Health
From helping you avoid injury to keeping your hormones on form, sleeping well has a whole load of benefits for runners. Here's how to set yourself up for a solid night's sleep.

Recent research suggests that just one night of bad rest can have a negative impact on your running performance. Meanwhile, chronically denying yourself an hour of sleep each night has cumulative negative effects on your running and your health. ‘Sleep is as important as your workouts,’ says running coach Joe ... 

The lowdown on fungal toenail infections

By Georgia Scarr on in Health
You’ve got a toenail that looks a bit suspect. What now? We ask Dr Pixie McKenna.

What does a fungal nail infection look like and how is it diagnosed? You’re probably familiar with the symptoms of a fungal nail infection – thickening, brittleness and discolouration of the affected nail. However, such symptoms don’t necessarily spell trouble. “If you’re a runner, you may have a very similar looking ... 

Bolt wins World Championships 200m

By on in News
Jamaican sprinter Usain Bolt beat the USA's Justin Gatlin to win the 200m at the Beijing World Championships.

Usain Bolt has won the Beijing World Championships men's 200m, finishing in 19.55 seconds. He beat the USA's Justin Gatlin to the gold for the second time this championship, having won the 100m by 0.01 seconds this Sunday. Great Britain's Zharnel Hughes landed in fifth place, while Dina ...  Continue reading ... 

How to restart race training after a break

By Jenny Hadfield on in Training
If you miss a week or more of runs, it's important to ease back into training rather than simply picking up where you left off.

When you fall behind in training, you risk compounding the damage of missed runs with the risk of doing too much, too soon when you start back up. Here are three steps to coming back safely when you’ve fallen behind. Adjust your mindset Once you miss a week or more of training, ... 

Pre-marathon paranoia and how to solve it

By Rachael Woolston on in Training
Maranoia (n): Mental anxiety found in marathon runners, characterised by the irrational belief that last-minute disaster is imminent.

Is that sniffle the first stage of pneumonia? Is that slight knee niggle a ruptured tendon that’ll keep you out of Sunday’s race? Sounds like an attack of acute maranoia, but RW has the prescription to get you to race day feeling positive, ready and raring to go. THE MARANOIA: ‘I’M CROCKED!’ The average runner clocks ... 

What is a minimalist shoe?

By Alex Hutchinson on in Gear
An expert panel identifies five key features to look for.

To have a useful debate, the first thing you need to do is make sure everyone is talking about the same thing. That’s been one of the big challenges in the ongoing debate about “minimalist” running shoes. For every study showing that minimalist shoes change your stride, reduce your impact forces or lower your injury ... 

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