Rolled your ankle? Here’s what actually helps recovery (and what most people get wrong)
Rolled your ankle and not sure what to do next? This guide explains what to do early, when to start loading, and how to return to training safely.
🏃♂️ From A to Z: 26 Marathons, One Long Game
Running 26 marathons—one for every letter of the alphabet—is impressive. But the real value lies in the lessons learned along the way. From understanding your body to prioritising recovery and staying consistent, here are five practical takeaways that apply to any runner.
An Easter Boost? Chocolate Milk & Dark Chocolate for Muscle Recovery
A little indulgence this Easter might not be so bad after all. Chocolate milk offers a surprisingly effective mix of carbs, protein, and hydration to support muscle recovery after exercise, while dark chocolate brings antioxidant benefits. It’s not a magic fix—but paired with good nutrition and rest, it can play a helpful role in your recovery routine.
🏃♀️ Our Guide to the old side stitch
A sudden sharp pain under your ribs can turn an easy run into a struggle within seconds — the dreaded “side stitch.” While it feels intense, it’s usually harmless and more common than you think, especially in young or beginner runners.
The good news? Stitches aren’t random. They’re often linked to things like breathing patterns, posture, running intensity, and even what you’ve eaten beforehand. With a few simple tweaks — like improving breathing, easing into your pace, and timing meals better — you can dramatically reduce your chances of getting one.
Whether it’s your child heading into their first cross country race or you trying to enjoy a pain-free run, understanding the “why” behind a stitch is the first step to preventing it.
🏃♂️ Calf Injuries in Runners
Many runners experience a sudden calf “twinge” that stops a run in its tracks. While most people blame the visible calf muscle (the gastrocnemius), the real culprit is often the soleus—a deeper muscle that does the majority of the work during steady running.
Because traditional calf exercises mostly train the gastrocnemius, the soleus is frequently undertrained. This imbalance can increase the risk of calf tightness or strains, especially when training load increases.
By including bent-knee calf strengthening, monitoring soreness early, and managing running load, runners can significantly reduce their risk of calf injuries and stay consistent with training.
Can You Function Without an ACL? Lessons from the Winter Olympics
A ruptured ACL doesn’t automatically mean you can’t function. Watching Winter Olympic athletes raised fascinating questions about knee stability, rehab, and what’s actually possible after injury.
February special: Complete Running Assessment Package
Running is simple — staying injury-free isn’t. Our February Complete Running Assessment Package helps runners understand their technique, load, and recovery so they can run stronger, longer, and with confidence.
🏃♀️ Stretching in 2026: What Actually Helps (and What Doesn’t)
Stretching isn’t a cure-all, but it has its place. Discover what science really says about flexibility, stiffness, injury prevention, and how to use stretching effectively alongside strength and movement training.