Insights by XMILES

When you are preparing for 26.2 miles, fuelling is everything. While gels often take centre stage, energy bars can play a valuable role in both marathon training and race day, especially in the earlier miles when intensity is lower and...

Crossing the marathon finish line is a huge achievement. But what you do in the next 30 to 60 minutes can have a major impact on how quickly you recover and how soon you are ready to train again. After...

Whether you are heading out for a gentle countryside ramble or a full day in the mountains, fuelling properly can make or break your hike. Unlike short, high-intensity sessions, hiking is often steady, prolonged and unpredictable. You might be climbing,...

Finishing an ultra marathon is a huge physical stress. Glycogen stores are depleted, muscle fibres are damaged and your immune system is under strain. What you do in the first 30 to 60 minutes after crossing the line can significantly...

Team sports demand repeatability. It is not just about one sprint, one tackle or one explosive effort. It is about doing it again and again, often with limited recovery. While gels and drinks are popular, energy chews are often the...

Team sports are chaotic by nature. Fast breaks, repeated sprints, heavy tackles and sudden changes of direction all drive up sweat rates, even in cooler UK conditions. While most players think about tactics and fitness, hydration is often overlooked. Yet...