Your body runs on two fuels — fat and carbs — but not in equal measure. Here's how each one works, when your body switches between them and why that matters on race day.
Your legs are trained. Your mind is ready. But is your gut? Here's why neglecting gut training is one of the most common — and costly — mistakes endurance runners make.
Hypotonic, isotonic, hypertonic — three types of gels, three very different jobs. Here's what sets them apart and which one your gut will thank you for on race day.
Your brain connects electrolytes to sport. But your body loses them anytime it sweats — and that happens more often than you think.
Gels or drink mixes — which one wins? Neither. They do completely different jobs. Here's how to use both to build a fuelling plan that actually holds up across 42 kilometres.
Plain water quenches thirst. But during endurance activities, it may not be enough — and too much of it can actually work against you. Here's what you need to know.
Your body can only store enough carbs for 2–3 hours of running. The marathon takes longer than that. Here's why energy gels aren't optional — and how many you actually need.
Feeling good at kilometre 10? That's exactly why you should take your gel now — not later. Here's the science behind fuelling before you need it.
Knowing your sweat rate is the difference between guessing your hydration and getting it right. Here's the simple formula every fitness enthusiast should know.
Those white marks on your skin and kit after a run aren't dirt. They're salt — and they're telling you something important about your hydration.
Think of your body as an electrical grid. Electrolytes are what keep the current flowing — here's how.
Even in a chilly, air-conditioned gym, your body is sweating — and losing more than just water. Here's what you need to know.
Carbs don't just give you energy — they are your engine's primary fuel. Here's the fascinating science of how they power every step of your run.
Caffeine doesn't give you energy like food does. It changes how your brain perceives effort — and that changes everything on race day.
Think of electrolytes, ORS and sports drinks like tools in a toolbox — a screwdriver, a wrench and a hammer. All useful, but for very different jobs. Here's how to choose the right one.