Insights by Xmiles

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...

A 10K sits in that sweet spot. Long enough to push your aerobic system hard, short enough that pacing mistakes and fuelling errors can really sting. Many runners assume hydration is only critical for half marathons and beyond, but even...

HYROX is not a traditional endurance race, but it still places a huge demand on your glycogen stores. Eight 1km runs combined with sled pushes, lunges and wall balls means you are working close to threshold for 60 to 90...

HYROX is fast, intense and unforgiving. With eight 1km runs broken up by functional stations, you are repeatedly pushing into high heart rate zones. That means carbohydrate availability is critical from the first run to the final wall balls. Energy...