1 to 10 of 398 blog posts

Why you need to work on ankle flexibility

By Sam Murphy on in Health
Your ankle flexibility can have a big impact on your running technique. Here’s how to test it and sidestep shortcomings.

If you lack ankle flexibility you may compensate by rolling your foot in or out more, or lifting the heel off the ground earlier, says podiatrist Nicola Blower. This can lead to pain in the ankle and foot, and overuse or deactivation of the peroneal tendons (which run behind the ... 

Why you have one side stronger than the other and how to fix it

By Mark Henricks, Carl Leivers on in Health
Running well is all about balance. Strengthen your weaker side to cut down on injuries.

A few years ago, Jim Rose kept getting injured while training for a half marathon. Nearly 20 years of running had taught him that the sport and injury are often partners and he was clocking 35-60 miles a week, but Rose was struck by an odd consistency. ‘My injuries in ... 

4 pieces of timeless nutrition advice

By Liz Applegate, Ph.D. on in Health
Thirty years of truth about diet plans, fat loss and mid-run fuelling.

In 1986 I wrote my first column for Runner’s World, covering sports drinks and hydration. Over the years, my columns have been based on the latest scientific research available. And while performance nutrition has undoubtedly changed, even flip-flopped, these are steadfast truths to keep in your fuel belt. 1/ There is no “magic” ... 

What to eat before a 5K

By Pamela Nisevich Bede, M.S., R.D on in Health
Make sure your 5K goes off without a hitch.

Proper pre-race fuelling will help you stay energised for your 5K, without leaving you with an upset stomach. Follow these tips to have a great race. 1/ Stay hydrated It’s best to sip water throughout the days before the race. Avoid chugging fluids right before the starting gun; this could you leave ... 

How to plan your protein for optimal muscle recovery

By Amy Gorin on in Health
Timing is everything when it comes to how protein affects your performance and recovery.

Each time Olympic marathoner Shalane Flanagan sits down for post-run bison meatballs, she’s doing her body a big favour. Protein, made up of amino acids, is so important to muscle repair, recovery and building that runners should have a greater portion of the nutrient after their workouts than at any ... 

What all runners need to know about bone health

By Drew Price, Kerry McCarthy on in Health
Everything you do, in and out of your trainers, affects your skeletal structure. Here’s how to upgrade your training and everyday life to ensure better bone health and faster running.

Think about the subjects that crop up most in those nerdy running chats with your friends. Speed endurance, V02 max, running economy and lactate threshold will be in there. And so they should; they all come into play as you work to become a stronger runner. But how often do ... 

Why everything hurts in the morning, according to science

By Sarah Klein on in Health
Your muscles and joints really are stiffer and more sore when you get out of bed. Here’s why.

You know the feeling: you fall asleep feeling fine - good, even - and wake up with the sense that it’ll take a crane to get you out of bed. Everything hurts in the morning, and it’s not just because you slept in a wonky position or on a lousy pillow. Turns out, ... 

Do ice baths really fight inflammation?

By Alex Hutchinson on in Health
A new study questions the logic of post-workout cooling.

Sports science, circa 2005, was pretty confident that ice baths accelerate recovery by fighting the inflammation in muscles after a hard workout. The actual evidence that ice baths really hastened recovery was admittedly ambiguous, but the idea that cold fights inflammation seemed self-evident. By 2015, the message was less certain. Yes, ice ... 

How your breathing can help you run faster with less effort

By Lisa Buckingham on in Health
Getting oxygen to your working muscles is the most natural thing in the world, but with the right training you can boost your performance with every breath you take.

You’re standing outside waiting for a GPS lock. You haven’t taken a step, but in your brain a preparation process has already been triggered. ‘Your respiratory centre is found in an area of the brain called the hypothalamus,’ says Dr John Dickinson, Head of the Respiratory Clinic at the University ... 

What to do when a cold threatens your big race

By William O. Roberts, MD on in Health
It's unfortunate that cold-and-flu season coincides with the autumn marathon season. Here's how to cope.

I'm running my first marathon this weekend, and I've come down with a cold. Can I run with it? Is it safe to take a cold medication if it’s bothering me on race day? This is an important issue for runners, especially for those racing longer distances. And it is very ... 

1 to 10 of 398 blog posts

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