Penang Bridge Marathon 2026 Fuel Plan for the 1:30am Start
A fuel plan for the Penang Bridge Marathon full marathon on 13 December 2026:…
Electrolyte Caplets vs Powder vs Drinks for Running
Electrolyte caplets vs powder vs drinks: what matters is sodium per litre. Which format…
Anserine and Carnosine for Athletes: What the Research Shows
What anserine and carnosine are, where they come from, and what human trials show…
Caffeine for Ultras: How Much, When, and When to Stop
Caffeine for ultramarathons: the dose that works, why to save it for the night,…
Muscle Cramps in Running: What the Evidence Says
What race studies and lab trials actually show about muscle cramps in running, and…
When to Take a Gel in a Marathon: Your First Gel and How Often
Take your first gel 30 to 45 minutes in, then one every 20 to…
Running in Malaysia’s Heat and Humidity: What Changes After 2 Hours
Why running in Malaysia heat gets harder after two hours: the fluid deficit crosses…
Race Fueling Calculator: Carbs, Fluid and Sodium for Race Day
Free race fueling calculator: turn your hourly carbs, fluid and sodium targets into race-day…
Bentong Marathon 2026 Fuel Plan for the Hilly 42K
An hour-by-hour fuel plan for the Bentong Monsoon Marathon 42K on 28 November 2026:…
How Many Carbs Per Hour Do You Need for Running?
None under 45 minutes, 30 to 60 g for one to two and a…
How Much Sodium Do Runners Need Per Hour?
Under an hour, water is enough; past 90 minutes in Malaysian heat, plan some…
Leg Cramps on Long Runs: What Really Causes Them (and What Helps)
Most runners blame salt when their calves lock at KM 30. The research tells…
