Running

It’s half marathon season! If this is your first time tackling 13.1 miles, nerves are completely normal. The good news is that your hard work is already done. Race day is about staying calm, pacing yourself properly, and giving your body the best chance to perform well. Here’s a simple guide to help you enjoy your first half marathon and cross the finish line feeling strong. Don’t change anything last minute One of the biggest mistakes first-time runners make is trying something new on race day. Stick with the kit, breakfast, trainers, and fuelling strategy you’ve already used in training....

Finishing a marathon is a huge achievement, but what you do next matters just as much as the race itself. One of the most common questions runners ask is simple: when can I run again? The answer depends on how well you recover, not just how you feel. The short Answer: Think weeks, not days Most runners should wait at least 7 to 14 days before returning to running, with a gradual build-up over 3 to 4 weeks before resuming normal training. Research and guidance from organisations like the American College of Sports Medicine suggest that marathon running causes significant muscle...

A recovery run is exactly what it sounds like, a run designed to help your body recover, not push it. It’s a slow, easy-paced run done after a harder session such as intervals, tempo work, or a long run. The goal isn’t fitness gains in the traditional sense. It’s to support recovery while still keeping you moving.   What makes a run a “recovery run”? 1. Very easy pace You should be able to hold a full conversation without effort. If you’re checking your watch, think 60–70% of your max heart rate or slower than your usual easy run. 2....

What are shin splints? Shin splints — the common name for medial tibial stress syndrome — refers to pain and inflammation along the front or inner part of the lower leg, typically near the shinbone (tibia). They’re often caused by repetitive impact activities like running, jumping, or high-intensity cardio, especially when combined with overtraining, poor running form, or inadequate footwear. If you’ve ever felt a dull ache, sharp pain, or throbbing along your shin during or after exercise, there’s a good chance you’re dealing with shin splints.   Common causes of shin splints Shin splints don’t just come out of...