Insights by Xmiles

When training finishes after dark, recovery can suffer, this article covers what to eat before, during and after late sessions, including how to wind down properly for better sleep. Before a Late Session In the lead-up to a late training...

Hydration is one of the most important foundations of endurance performance. Even small levels of dehydration can lead to fatigue, reduced focus and slower recovery. Electrolyte drinks and tablets are simple, effective tools that go beyond water alone, helping you...

So… you’ve signed up for your first marathon. Or you’re hovering over that “register now” button, heart racing before you’ve even laced up your shoes. First things first: that mix of excitement and fear is completely normal. 26.2 miles is...

There is something about 13.1 miles that feels big. Big enough to be proud of. Big enough to make you hesitate before clicking “register”. Whether you are moving up from 5K, chasing a sub 2-hour finish, or refining your pacing...

There is a moment many runners experience after finishing a strong 10K. You stop your watch, catch your breath, and start doing the maths in your head. If I can hold that pace for 10K… what does that mean for...

Running a 5K is a brilliant milestone. It shows you have built consistency, discipline and a solid aerobic base. But if you are starting to feel comfortable at 5K, the natural next step is often the 10K. Doubling the distance...