Race preparation

Nutrition for aerobic training

Carbs for endurance: when they matter, fueling long sessions, gels, recovery, and loading — test everything in training.

Hydration and electrolytes

Hydration and electrolytes for aerobic training: how much to drink, when to use isotonics, and hyponatremia risks.

First half marathon preparation

First half marathon: 12–16 week build, long runs, taper, fueling, and recovery.

Recovery, adaptation, and overtraining

Recovery, overtraining, and event-specific return-to-run timelines.