RUNNING COACH BLOG

Menstrual cycle endurance performance is often assumed to vary across cycle phases. However, research in trained female endurance athletes shows that objective performance, metabolic responses, and autonomic regulation remain largely stable throughout the menstrual cycle. In our study, perceived performance and wellbeing fluctuated, but without accompanying reductions in physiological capacity, highlighting the need to separate symptoms from true performance changes.

Training for ultramarathons often raises one of the most common questions: how long should my longest run be? Many runners believe there is a magic number or a single epic run that guarantees success. The truth is different. Your longest run will depend on many factors, including experience, current fitness, and how well you can tolerate volume. It is not about hitting a specific distance or time in training. Understanding how to approach your longest run can make the differe

Choosing the right running shoes is a common concern among runners, and it’s a topic I often encounter with my athletes and in the clinic.

I want to focus on a topic that affects us, the female athletes, but is often overlooked: how the menstrual cycle influences our performance.

Periodisation is a structured approach to ultramarathon training that systematically develops an athlete’s physiological adaptations over time.

Paces are in minute/km

Recently, one of my athletes asked me to explain how to effectively structure a training programme for endurance running.

Let’s dive into the pros and cons of measuring your runs by heart rate versus perceived effort.

I want to discuss the use of anti-inflammatory interventions in sports, a topic I frequently encounter. It’s evident that our understanding needs an update from previous beliefs.

Running biomechanics is crucial to improving running performance and preventing injuries.

n this article, I will explain what happens when we train and compete in the heat.

VO2 max is a critical measure in the world of exercise physiology, especially for endurance athletes.

The ketogenic diet has gained popularity due to its health benefits. However, many people adopt this diet without proper knowledge

Heat acclimatisation (HA) is a technique elite athletes use to enhance performance in both hot and cold conditions.

Heart Rate Variability (HRV) refers to the variation in the time between heartbeats. Unlike the constant ticking of a watch, heartbeats adjust according to vital functions. HRV measures this variability.

Race nutrition stands as a pivotal factor in the success of ultramarathon runners. Inadequate nutrition strategies often lead to underperformance or hitting the dreaded "wall".

In the world of running, understanding the intricacies of training intensity is paramount for achieving peak performance while avoiding the pitfalls of overexertion and injury.

Regular exercise stimulates natural collagen production. This is extremely beneficial as it helps build strength and makes tissues more resilient and capable of handling more intense training and weigh

Protein synthesis enables muscle hypertrophy (growth). For this to happen, we need to synthesise more protein than what has been broken down