Bounce back with a flat white

You’ve done all the training and completed your goal race, so massive congratulations are due, but if you don’t want your running journey to end there, you need to respect the recovery process. After

After a tough race there’s a magic 20min recovery window where your metabolic rate is elevated. If you get your nutrition right you can capitalise on this and speed up muscle repair. You should be aim

Misunderstood and often-overlooked, inflammation is your body’s first line of defence. But what happens when it occurs long-term? Lucy Gornall looks at what you can do to manage inflammation and how to adapt your training

What you eat before and after exercise can make or break your energy – not just during the workout, but for the rest of the day. Fuel properly, and your body performs better, recovers faster, and avoi

WISDOM FOR OLDER RUNNERS FROM A TRUE MASTER

If your budget won’t stretch to a sports massage, a foam roller is the next best thing. Physiotherapist Natasha Gale reveals the top techniques for releasing common knots and tight spots