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Chafing, black toenails and the things nobody warns you about
Nobody puts this in the beginner guides. Where chafing happens, why toenails turn black, what to do about blisters, and the fixes that genuinely work.
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RED-S and underfuelling: when discipline becomes a problem
Not eating enough for your training load has a name and consequences that reach well beyond performance. The signs worth taking seriously, and why a missing period is one of them.
Your first 10K: turning 5K fitness into double the distance
One long run a week, everything else easy, and eight weeks. How to turn a comfortable 5K into a first 10K without the mileage jump that gets people hurt.
Runner's knee: what it is and the exercises that help
A vague ache around or behind the kneecap, worse on stairs and after sitting. What causes patellofemoral pain, what actually helps, and why you probably do not have to stop running.
Strength training for runners: 20 minutes, twice a week
You do not need an hour in a gym. Six movements, twice a week, twenty minutes. Here is the minimum that actually reduces injury risk and makes running feel easier.
Iron and ferritin for female runners: the test nobody orders
Low iron feels exactly like being unfit — heavy legs, high heart rate, no top end. It is common in female runners, it is a simple blood test, and it is routinely missed.
How to start running again after a long break
The trap when coming back is that your lungs recover faster than your legs. Here is how far back to start, and a four-week plan to get moving again without a fortnight off in week three.