Healthy Running

How many rest days you actually need, what counts as recovery, and the overtraining signs worth catching early.

Foam rolling pays off most in the half hour after a run. Correct technique, sensible timing, and the errors that slow recovery.

Sparkling water hydrates about as well as still water. The catch for runners is the carbonation itself, and the timing of when you drink it.

Ordinary training soreness is DOMS, and an easy run on it is fine. It will not speed recovery though, and here is the pain that means stop instead.

Ankle injuries are common in runners and largely preventable. The exercises that build ankle strength, and why the joint matters more than it looks.

Easy running after leg day is usually fine and can help you recover. How hard to go, when to skip it, and the signs that mean you should rest.

Ten hip stretches that stop tight hips turning into an injury, with how long to hold each one and where they fit in your running week.

Running burns fat and works your core, but it will not give you abs on its own. What to add in training and in the kitchen to actually see them.

Running works your glutes, hamstrings and quads, so it builds some muscle. What it will and will not change, and how to train if you want more.

Jogger’s nipple is a friction burn from your shirt, not from running itself. What causes it, how to prevent it, and what to do once it starts.