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Avoid stopping to pee on long runs: how to hydrate without losing performance

Reducing fluid intake is not the solution to avoid stopping to urinate on long runs; the key is to optimize intake timing, avoid overhydration, and use enough sodium to improve absorption and reduc...

Energy gels and bars: Gels or gummies for better performance?

The choice between gels and gummies depends not only on taste, but also on intensity, duration, climate, and digestive tolerance: gels usually offer faster absorption, higher concentration, and bet...

How to choose the right energy gel

Energy gels are useful for intense or over 60-minute workouts because they provide fast-absorbing carbohydrates, but their effectiveness depends on choosing the right formula and using them with an...

Best carbohydrate for marathon

The article explains that the best carbohydrate for a marathon is not an isolated one, but a strategic combination that provides high energy per hour without compromising digestive tolerance.It hig...

Tips for running in summer and avoiding dehydration

Running in summer elevates your heart rate and accelerates fatigue, making water alone insufficient. To avoid compromising your performance or suffering dehydration, it is vital to anticipate flui...

Half-Marathon Supplements: Nutrition Strategy to Improve Your 21K Time

Preparing for a half marathon demands much more than just logging miles: if you don't replenish glycogen and fluids during the effort, fatigue will slow you down before you reach the finish line. ...