Running
If you're about to push into threshold territory, underfuelling isn't just inefficient – it's actively working against your training adaptations.
A progression run teaches the core of endurance performance — control, patience, and resilience under fatigue. Unlike steady-state long runs, you start conservatively and build pace gradually, finishing strong. This approach challenges both your aerobic system and mental toughness, simulating the...
Preparing for your first marathon? Whether you’re lining up in Berlin, London, or your local race, the right preparation — including sports nutrition for endurance athletes — is crucial for crossing the finish line with strength and a smile. At...
Trail and adventure running demands more from your fuelling strategy. You're out longer, the terrain is unpredictable, and access to aid stations is often limited. Getting your carbohydrates, fluids and sodium right isn't just about performance — it's essential for safety and for actually enjoying the miles.
How Much to Drink Before, During, and After Running
How Much to Drink
How much you need to drink depends on how long you are running and how much you are sweating, but here are some good basic guidelines for a run lasting 45 minutes or longer:
