The Runner's Journal
A higher VO₂ max can help you run faster – but it cannot tell you how efficiently you move, how much of your aerobic capacity you can sustain or whether your legs will still cooperate in the final kilometres. Your watch has increased your VO₂ max estimate by two points. Excellent. But your 5km time […]
From emergency toilet stops and bleeding nipples to black toenails, bladder leaks and the post-race shuffle: these are the less photogenic realities of running a half marathon or marathon. Race-day content tends to focus on the cinematic parts: the start-line nerves, the cheering crowds and the tearful finish. It rarely mentions the runner crouched behind […]
Half marathon nutrition sits in an awkward middle ground: the distance is too long to ignore fuelling, but short enough that you do not need to turn race week into a spreadsheet. From your day-before meals and race-morning breakfast to gels, hydration and recovery, here is how to fuel 13.1 miles without overcomplicating it. A […]
Discover carb loading for runners: how it works, who benefits, what to eat and how to increase carbohydrates before a marathon without stomach discomfort. Carb loading for runners involves increasing carbohydrate intake before a long-distance race to maximise the energy stored in the muscles. But it requires more than eating an enormous bowl of pasta […]