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.
Latest
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.
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.
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.
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.
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.
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.
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.
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 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.
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.
Why runners are always hungry, and why you should just accept it
You ran 10k, you've eaten twice but you're still hungry. Here's why that's completely normal, and what your body is actually asking for.
Baking
Pistachio and lemon frangipane tarts
A gooey pistachio frangipane tart with a thin layer of lemon curd in a crisp sweet shortcrust shell.
Training between meetings
Fitting training into a busy schedule: a guide to becoming pleasantly unhinged
A long commute and a packed calendar aren't excuses. Here's how to solve it without losing your mind or your laptop.
Strength training
Bulgarian split squats vs running: which one is worth your time
Bigger glutes, stronger legs, better cardio, or just general fitness: the answer depends entirely on what you're actually trying to achieve.
Recipes
Enriched rye and wholemeal bread recipe
A proper enriched rye and wholemeal loaf with eggs, butter, and milk. Dense, soft-crusted, high in fibre, and delicious.
Running
The five compound lifts every runner should know
Discover the five compound lifts that fix the structural problems running alone never will.
Running
Hoka Semi de Paris 2026 Review
Paris half marathon: not a single famous landmark in sight, and somehow still worth every kilometer.
Should you take painkillers for running?
Should you take painkillers before running? Why ibuprofen is riskier than you think, and what actually happens when you mask pain signals.
Running
Should I run with a cold?
Mild sniffle or actual illness? Here’s how to decide whether to run with a cold without being reckless.
Training between meetings
Why protecting training time makes you better at work
Skipping exercise feels responsible when work is busy. Discover why protecting training time actually improves performance.
Marathon Training
What a marathon diet actually looks like
What marathon training actually looks like, from potato wedges and Haribo to eating crisps in the bath.
Eat like an athlete
Eating clean but training feels worse? Here’s why
Eating clean feels healthy, but it can lead to low energy, poor recovery, and worse performance.
Strength training
Are Bulgarian split squats worth it?
Brutal, exhausting, and uncomfortable: Bulgarian split squats are hated for a reason.