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Nutrition

 Half Marathon Fuelling Guide

I know far too many runners that don’t fuel during a half marathon, claiming that they ‘don’t need to’. And whilst it’s true that you can get through a 13.1 mile run without taking on extra carbs, you are unlikely to perform at your best and you’re more likely to struggle through the final miles when you run out of energy (when your glycogen stores deplete around 80 or 90 minutes).  When we are running at moderate to hard intensity, we utilise carbohydrates at a faster rate than when we run at easy pace. Consuming carbs when you run a half marathon helps maintain blood glucose levels,...

Could Beetroot Help You Run a PB?

When it comes to racing, many of us are looking for those marginal gains to help us run a PB. Like ensuring we are fuelled properly, utilising a proper carb load, trying out the latest Super Shoes...but what about nitrate loading? For this week's episode of the Cook Eat Run podcast, I chatted with Sports Dietitian and super speedy runner Tom Hollis about why he takes Beetroot concentrate in the days leading up to his goal races and why it might be something worth trying to the everyday runner. Listen to the Cook Eat Run Podcast Here Could Beetroot Help You Run a PB? Why is beetroot...

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The Best High Impact Sports Bras for Runners with Big Boobs

Every female runner *should* be running in a high impact sports bra. Research shows just how much your chest tissue moves around when you run and how much damage is caused if you don't have some real support, no matter your size. However, for those of you that have bigger boobs, you know just how crucial that maximum support is (and how risky the wrong bra is when running longer distances). I am a 32 E (I've finally admitted to myself that I'm not the 32/34 DD that I thought I was). I've tested a number of high impact sports bras over the years and found my some that work for me...and a lot...

Boston Marathon 2024 Race Recap

In my opinion, the Marathon Majors are special. All marathons are special in their own way but there's something about the Majors that I just love. The extra fan fare, the events in the lead up to race day, the 'stash'. It's the running equivalent the the Golf Majors or Tennis Majors. They are just bigger, there's more excitement around them. And this year's Boston Marathon did not disappoint. Boston Marathon 2024 Race Recap This was my second time running and third time in Boston for the marathon, and there seemed to be more shake outs, pop-up shops and events this year than in previous...

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5 a-day Asian Noodle Salad

5 a-day Asian Noodle Salad

5 a-day Asian Noodle Salad The recent American Gut Health Study tested the gut health of Brits, Australians and Americans, and discovered that those with 30+ plant points in their diet per week had better gut health than those with just 10. We want to aim beyond just...

Cavolo Nero Halloumi Salad

Cavolo Nero Halloumi Salad

Cavolo Nero Halloumi Salad 500 g sweet potato (cut into 2.5-cm (1-in) cubes)2 red onions (each cut into 8 wedges)1 tbsp olive oil1 vegetable stock cube300 g pearled spelt200 g cavolo nero or kale1 red chilli (deseeded and finely sliced)150 g halloumi (sliced into half...