What is a good running cadence? Learn how steps per minute affect injury risk, how to measure yours in 60 seconds, and how to improve it the safe way.

Eat 2 to 3 hours before your long run, and make it high in carbohydrate, low in fibre, low in fat, and easy to digest. That's the short answer. Get those four things right and you'll turn up with more energy, better quality training, and a much lower risk of hitting the wall. Here's exactly how to do it. What should I eat before a long run? Keep it simple. A few reliable, tested options: White toast, banana, and a spoon or two of honey Plain bagels with honey or jam A bagel,

You won't fit everything in, every week, for the 12 to 20 weeks of a marathon block, and that's not a planning failure. The runners who finish strong, and still have a social life at the end of it, aren't the ones who protect the most sessions. They're the ones who cut in the right order, on purpose, instead of losing whatever gets cancelled first out of convenience. Here's how to actually do that. What should I prioritise when marathon training clashes with my social life? W

Your bodyweight in kilograms is roughly your carbs in grams, per hour. A 70kg runner needs about 70g of carbohydrate an hour on the run, taken as a gel every 30 minutes from the 30-minute mark onwards. That's the golden rule behind every long run and marathon fuelling plan, here's how to apply it properly. How many carbs per hour do I need on a long run? Your bodyweight in kilograms, in grams of carbohydrate, per hour. If you weigh under 60kg, 60g an hour is still your minimu

If you're training hard but your physique still isn't changing, protein is where to look first. It does two jobs nothing else does: it repairs the muscle you break down every time you train, and it protects muscle when you're in a calorie deficit. Without enough of it, the scale can move while you don't look or feel any different. How do I know if I'm getting enough protein? Stop trying to track every calorie, and just track your protein for a few days instead. Once you see w

How to book a sports therapy or physiotherapy session in Warwick or Stratford-upon-Avon — no GP referral, same-week appointments, open 7 days. Book online.

Physiotherapy and sports therapy for athletes in the UK — assessment, treatment and return-to-sport rehab at Therapy and Performance Clinic, Warwick & Stratford-upon-Avon.

A complete guide to rehabilitation therapy in Warwick — what it is, what to expect, and how Therapy and Performance Clinic rebuilds strength after injury or surgery.

Got a sports injury in Warwick? What to do in the first 48 hours, when to see a clinic, and how Therapy and Performance Clinic treats sports injuries across Warwickshire.

Struggling with a running injury? A physio's guide to common causes, when to rest vs. treat, and how to get back to running pain-free — TAP Clinics, Warwick & Stratford.

Does dry needling work? A physio explains what it is, what it helps, whether it hurts, and what to expect — at TAP Clinics in Warwick & Stratford-upon-Avon.

Looking for sports rehab or injury rehabilitation in Warwick? Here's what to expect, when to see a physio, and how TAP Clinics gets you back to full strength.

YOU'RE IN!! Congratulations, you are going to run the London Marathon 😍 Take a second to let that sink in. Most people who entered that ballot didn't get what you just got. You will remember that day for the REST of your life. How exciting is that! But here's what I need you to know first, as someone who has coached marathon runners for 12 years and spent 10 years as a Sports Therapist treating the ones who got it wrong: the marathon doesn't injure people in April. It injure

Pre & post-operative Manual Lymphatic Drainage is now available at TAP Clinics. Here's what it does, when to book, and why your surgeon is right to recommend it. You've done the research. You've had the consultations. The surgery date is booked. But if you stop there, you're only doing half the work. Whether you're preparing for a C-section, general surgery, liposuction, or a cosmetic procedure, one of the most common recommendations you'll receive from your consultant is Man

Training Through Perimenopause: Why Your Body Needs A Different Approach The training that worked at 30 won't work at 45. Here's what changes in perimenopause and how to train and recover smarter through the shift. Here's something we hear at least three times a week: "I'm doing everything I've always done. Same training, same eating, same routine. But my body isn't responding the same way it used to. What's going on?" If you're a woman in your 40s and that resonates, you're

Why Your Lower Back Hurts At 3pm Every Day (And What Actually Helps) You sit down at 9. You feel fine. You crack on with the day, drink too much coffee, eat at your desk, and then around 2:30 or 3pm something starts to go wrong in your lower back. By 4pm it's properly nagging. By the time you stand up at 5:30, you're moving like someone fifteen years older than you actually are. It feels like the chair is to blame. It mostly isn't. If this is your daily pattern and it is for

What A Mummy MOT Actually Involves (And Why Every Postnatal Woman Deserves One) If you've had a baby in the last six weeks or six years, or sixteen years there's a chance you've been carrying something nobody ever properly checked. Maybe you leak when you sneeze. Maybe your stomach still feels different in a way you can't quite name. Maybe sex is uncomfortable. Maybe your lower back has never felt the same since pregnancy. Maybe nothing is "wrong" exactly but nothing is quite

By race week, the work is done. Whatever fitness you've built over the last 12 weeks, that's the fitness you're racing on. Nothing you do in the next seven days will make you faster. But plenty of things you do in the next seven days can make you slower. This is the bit most runners get wrong. They worry about the wrong things, panic train, overhaul their diet, try out new kit, and turn up on race day fragile instead of fresh. Race week is about subtraction, not addition. Her

When we talk about feeling good, performing well, and staying pain-free, most people focus on training, movement, and physical recovery. But what often gets overlooked is how stress, muscle tension, poor posture, and mental overload quietly affect how your body feels and functions day to day. At Therapy and Performance Clinic (TAP), with clinics in Warwick and Stratford-upon-Avon, we offer Swedish Massage, a calming and therapeutic treatment designed to reduce tension, improv

When we talk about feeling good, performing well, and staying pain free, most people focus on training, movement, and physical recovery. But what often gets overlooked is how chronic stiffness, restricted movement, poor posture, and nervous system overload quietly affect how your body feels and functions day to day. At Therapy and Performance Clinic (TAP) , with clinics in Warwick and Stratford-upon-Avon , we offer Stretch Therapy a targeted, therapist led treatment designe