5 mins read

18 Feb 2025

Tasty Tuesday: Energy Boosting Snacks for Runners

This week’s Tasty Tuesday focuses on convenient, energy-boosting snacks for runners. Whether fuelling up before a run, recovering afterwards, or tackling long distances, the right snacks can enhance performance and recovery. Learn about the importance of balancing carbohydrates, protein, and healthy fats, and explore simple snack ideas such as banana with peanut butter, Greek yoghurt with granola, or DIY trail mix. With quick recipes like mini energy muffins and practical snack hacks, this guide ensures you’re always ready to fuel your running journey
Phil Knox
Blogs Physio Corner

4 mins read

11 Feb 2025

Tasty Tuesday: The Role of Protein in a Runner’s Diet

This week’s Tasty Tuesday highlights the importance of protein in a runner's diet. While carbohydrates often take the spotlight as an energy source, protein is equally crucial for muscle repair, recovery, and injury prevention. Learn how much protein runners need, the best times to consume it, and practical tips for incorporating high-quality protein sources into your meals. From simple snacks to easy recipes like protein-packed energy bites, discover how to optimise your diet for better performance and faster recovery.
Phil Knox
Blogs Physio Corner

5 mins read

04 Feb 2025

Tasty Tuesday: Hydration Hacks for Runners

This week on Tasty Tuesday, we tackle the critical but often overlooked aspect of running: hydration. Learn how to strike the perfect balance between staying hydrated without overloading on fluids, the role electrolytes play in maintaining performance, and tips for tailoring your hydration strategy to your running needs. From pre-run preparation to post-run recovery, and even hydrating foods to include in your diet, this guide offers practical advice for runners at every level. Avoid dehydration pitfalls, and keep your body energised and ready for every mile!
Phil Knox
Blogs Physio Corner

5 mins read

28 Jan 2025

Tasty Tuesday: Post-Run Recovery Meals

In this week’s Tasty Tuesday, we delve into the importance of post-run nutrition for recovery. Learn why the "golden hour" (the first 30 minutes to an hour after running) is crucial for refuelling your body with the right balance of carbohydrates, protein, and fluids. From simple meal ideas like omelettes and Greek yoghurt bowls to quick snack options for busy days, discover how to replenish energy and reduce fatigue. Plus, find out what foods to avoid post-run, ensuring you recover optimally and are ready for your next workout.
Phil Knox
Blogs Physio Corner

6 mins read

21 Jan 2025

Tasty Tuesday: Pre-Run Nutrition

This week’s Tasty Tuesday explores the essentials of pre-run nutrition, offering practical advice for beginner runners. Learn the best timing for meals, how to prioritise carbohydrates for energy, and why keeping proteins and fats moderate is key. From simple snack ideas to foods to avoid, this guide helps you tailor your pre-run routine to feel energised and comfortable. Whether you’re preparing for a casual jog or gearing up for a longer run, discover how to fuel your body effectively and make the most of every workout.
Phil Knox
Blogs Physio Corner

5 mins read

15 Jan 2025

Winter Running: The Post Christmas Reset & Getting Back on Track

Feeling sluggish post-Christmas? 🎄 We offer a simple reset to ease back into your running routine. With gradual mileage increases, realistic goal-setting, and a bit of strength training, you’ll be back on track in no time. Let’s find your rhythm and make 2024 your best running year yet! 🏃‍♂️💪✨
Phil Knox
Physio Corner First Time Runner Tips Blogs

6 mins read

14 Jan 2025

Tasty Tuesday: The Runner’s Grocery List

In this Tasty Tuesday article, we provide beginner runners with a comprehensive grocery list to support training and recovery. Discover the best complex carbs for sustained energy, lean proteins for muscle repair, and healthy fats for endurance. We also highlight the importance of fruits and vegetables for essential vitamins, dairy for bone health, and hydration essentials to keep you feeling your best. With simple meal ideas and tips for balancing your nutrition, this guide makes it easy to stock your kitchen and fuel your running journey.
Phil Knox
Blogs Physio Corner

5 mins read

07 Jan 2025

Tasty Tuesday: Understanding the Basics of Running Nutrition

Kickstart your running journey in the New Year with our Tasty Tuesday series! In this first instalment, we explore the essentials of fuelling your body to optimise performance. Learn the importance of carbs, protein, and fats, and discover meal timing tips to keep your energy up. We’ll also dive into hydration strategies, how to avoid common nutrition pitfalls, and offer simple, easy-to-make meal ideas. Whether you're just starting out or returning to running, this guide provides the foundation you need to fuel your runs effectively. Stay tuned for more in the series!
Phil Knox
Blogs Physio Corner

5 mins read

25 Dec 2024

Boosting Immunity: Staying Healthy While Training over Christmas

Stay healthy this Christmas while keeping up with your training! 🎄 On this wonderful Christmas Day we shares tip on boosting immunity with nutritious foods, getting quality sleep, and managing holiday stress. Enjoy the festive season while staying on top of your running goals. Here’s to good health and happy miles! 🏃‍♂️🍊😴
Phil Knox
Physio Corner First Time Runner Tips Blogs

4 mins read

19 Nov 2024

Five Great Non-Alcoholic Wines for Runners: Celebrate the Season Without Compromising Training

With Christmas around the corner, runners can enjoy festive gatherings and holiday meals without compromising their training, thanks to non-alcoholic wines. 🍷 These five options from Cognato’s bold Cabernet to the refreshing bubbles of Vilarnau Sparkling White, offer the rich, satisfying flavours of traditional wines without the alcohol. Perfect for toasts, family dinners, or a cozy night in, these selections let runners raise a glass and stay on track. Here’s to a season full of flavour and fitness! 🎄🥂
Phil Knox
Blogs Physio Corner

5 mins read

18 Nov 2024

Run Republic Mythbusters: Does Running Really Destroy Your Knees?

Is running really bad for your knees? 🦵 Our latest installment of Run Republic Mythbusters tackles the myth that running damages knees, revealing evidence from recent studies showing that, with proper training, running can actually strengthen knee health. Learn why gradual mileage increases, strength training, and balanced workouts are key to protecting your joints. Next time someone warns you about “runner’s knee,” you’ll have the science to set them straight! 🏃‍♂️💪
Phil Knox
Blogs Physio Corner Training

2 mins read

15 May 2024

Cross-Training for Runners: Boosting Performance Without Running

This article explores the benefits of cross-training for runners, emphasizing its role in strengthening the body, preventing injuries, and enhancing performance.
Elise Fleming
Physio Corner Physio Featured
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