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

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

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

If you're training for Warwick Half Marathon, Stratford Marathon, or any other race and following a running app, we need to talk. As the owner of TAP Clinics and UKA qualified running coach with 15 years' experience. I've coached hundreds of runners in Warwickshire from complete beginners to sub 3 hour marathoners. And I see the same pattern every week in my Warwick clinic: injured runners who followed generic training apps. The Problem with Free Running Apps Here's what apps

Should you get a massage before a marathon? A sports therapist and run coach explains exactly when to book massage during marathon training, how close to race day is safe, and the race-week mistakes that leave your legs flat.

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