Insights by XMILES

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...

There is something special about the 5K. It is short enough to race hard, long enough to demand respect, and just uncomfortable enough to leave you questioning your life choices halfway round a parkrun lap. But chasing a faster 5K...

When you are 18 miles into a marathon and your legs are starting to feel it, the last thing you want is fuelling that feels like a chore. Energy chews offer a practical middle ground between gels and bars. They...

Training for and racing a marathon places huge demands on your body. Over 26.2 miles, you are not just burning through carbohydrate stores, you are also losing significant amounts of fluid and key electrolytes through sweat. Get hydration wrong and...

A 10K might not demand marathon-level fuelling, but carbohydrate timing still matters. Whether you are racing at threshold or using the event as part of a bigger training block, starting with topped-up glycogen stores can make a real difference to...

A 10K is short, sharp and usually run close to threshold. While many runners can complete the distance on pre-race fuel alone, a small top-up of carbohydrates can make the difference between holding pace in the final kilometre or fading...