Trail race mandatory gear is the list of items the organisers require you to carry for the whole race. It varies a lot from one race to another: some races only ask for a cup, while others require a head torch, a jacket and a phone that stays switched on. If you do not carry…
Downhill running looks easy: gravity works for you and your heart rate drops. Yet descents are what punish your legs most in a mountain race or a hilly course, and also where you gain or lose the most time. This guide explains why they hurt so much, how to descend with good technique and how…
Your first trail race has little in common with a road race. Pace per kilometre stops being useful, the climbs are walked and the descents hammer your legs harder than any interval session. If you pick the right race and prepare for the climbing a few weeks ahead, it is a very rewarding experience. This…
Talking about creatine for runners sounds odd, because it has always been tied to the gym and building muscle. But it is the supplement with the most scientific support for improving performance, and in running it is more useful than it seems. Even though running is an aerobic sport, the moments that decide a race…
Running shoes and pronation go together in one of the first pieces of advice you get when you walk into a running store: “you overpronate, you need stability” or “you have high arches, get something cushioned”. It sounds logical and has been repeated for decades, but research in recent years has called it into question….
Carbon plate, drop and cushioning are the three terms you see on every running shoe spec sheet. They are the factors that most change how a shoe feels when you run, and also the ones that cause the most confusion. Is a low drop better? How much cushioning do you need? Does a carbon plate…
When to replace running shoes is a question every runner asks sooner or later, usually when some aches start that don’t seem to come from anywhere. The answer you will hear everywhere is “between 500 and 800 kilometers”, but that number on its own is misleading. Real wear depends on your weight, your technique, the…
Training vs racing shoes: once you start taking running seriously, there comes a point when you wonder whether you need more than one pair and how they differ. The short answer is that they are designed for different jobs and you can’t swap them without paying a price. In this guide I explain what each…
Getting your running shoe size right is harder than it looks, and getting it wrong is behind a lot of the problems runners deal with: black toenails, blisters, numb toes and chafing. The most common mistake is buying the same size you wear in your everyday shoes. In this guide I explain how to measure…