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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 ... 

Should you drink that post-run beer?

By Liz Applegate, Ph.D. on in Health
Regular exercise has a surprising effect on alcohol consumption.

Runners love their post-run beer. So much so that sometimes they’ll drink it mid-run, trying to accomplish the notorious beer mile. Mixing alcohol with exercising tends to get a bad rap. Often, runners will reduce or abstain from drinking while training for a goal race. But, is having a beer (or ...  ... 

Don't let acid reflux ruin your running

By William O. Roberts, MD on in Health
These nutritional strategies and medications can help prevent acid reflux.

I'm a marathoner who always get acid reflux during races. I need to eat and drink to keep my energy up, but doing so makes me feel so bad. Any advice? Completing a marathon is a huge physical challenge - and experiencing mid-race acid reflux will certainly make that feat even ... 

6 weird things that happen to your body while running

By Selene Yeager on in Health
Running blasts stress, strengthens your heart and gives you great legs - but it can have some strange side effects.

The benefits of aerobic exercises such as cycling or running are unmistakable. But a few of its odder side effects - like tasting blood during a race, maybe - could be mistaken for symptoms of problems. Relax: strange as these physiological reactions to exercise are, they generally aren’t cause for alarm, says sports medicine doctor Jordan Metzl, author of The Athlete’s ...  ... 

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