Eat like an athlete
Is it iron deficiency or are you just bad at running?
Heavy legs, slipping times, fatigue that rest doesn't fix — iron deficiency produces a near-perfect imitation of overtraining. Here's why runners are at risk and what to do.
Robin Olsson
Once convinced exercise was a scam, I swapped cigarettes for trainers hoping it might distract from the futility of existence. I write from experience, curiosity, and years of endurance training done badly.
Eat like an athlete
Protein for runners: how much you need and when
Most runners don't eat enough protein and can't feel it until they fix it. How much, when it actually matters, and how to track it without losing your mind.
Running
What to eat the morning of a long run
What to eat before a long run, how long to leave it, and why cheese is not your friend.
Running
Runner's shits: why you need a poo mid-run and how to stop it
Runner's stomach explained: why it happens, what triggers it, and how to get through a long run without scanning every hedgerow.
Strength training
Progressive overload, explained
Progressive overload is the single most important principle in strength training. Here's what it actually means and how to apply it.
Running
Why runners get wrecked by leg day and what to do differently
Runners already punish their legs for hours every week. Add a standard gym leg day and something breaks; here’s why runners get hit harder and how to stop it wrecking your training.
Strength training
Why am I in so much pain after leg day?
Chest day leaves you a bit stiff while leg day leaves you gripping the toilet seat. The physiology behind why leg day DOMS is in a different category entirely.
Running
Neuromuscular fatigue cramps: why fast runners cramp despite sorting their electrolytes
You've sorted your electrolytes and you're still cramping. Here's why your nervous system is the more likely culprit, and what actually fixes it.
Running
Exercise-associated muscle cramps (EAMC): what causes them and what actually helps
What exercise-associated muscle cramps actually are, what causes them, and what the evidence says about fixing and preventing them.
Marathon Training
What is taper madness? The marathon runner's guide to losing the plot before race day
After months of training, your taper week reward is two weeks of convincing yourself you're injured. Here's why taper madness happens and how to get through it without doing something reckless.
High-protein Recipes
High protein pork stir fry
A lean, high protein pork stir fry with hoisin sauce, rice vermicelli, and frozen veg. ~650 kcal and 54g protein per portion.
Marathon Training
Leg day for marathon training: the strength work runners actually need
Do runners need leg day? Yes, but not the kind that has you crying on the toilet. How often to lift, what to do, and when to schedule it around long runs.