The Archive
Latest Articles
Expert advice, training tips, and nutritional science from the Efectiv team and our elite roster.
Training
How Much Protein Do Runners Need?
Daily protein guidance for runners: a 1.2 to 1.7g per kg guideline, worked figures by body weight, signs of falling short, protein sources, timing and when supplements help.
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Training
Creatine for Runners and the Benefits, Risks, and Weight Gain Concerns
How creatine works in the body and what it may offer runners for sprint finishes, hills and intervals, including the most researched form, weight gain concerns and how to use it.
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Training
Endurance Stack: Creatine & Beta-Alanine Explained
How aerobic and anaerobic systems work together in endurance sport, and where creatine and beta-alanine fit in a supplement stack for sprint efforts, hill climbs and recovery.
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Training
Unlock Endurance: The 80/20 Running Rule
How the 80/20 rule splits running into 80% low-intensity and 20% hard training, with guidance on heart rate zones, conversational easy runs and how to run slow and fast.
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Training
Guide on Protein Intake and Performance for Runners
A runner's guide to protein: why it matters for muscle repair, how much to aim for per kilogram of body weight, types of protein, how to use whey and common myths.
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Training
Benefits of Whey Protein for Runners
Why runners may need whey protein, with a daily guideline of 1.2 to 1.7g per kg of body weight, a simple post-run routine and a guide to protein types and common myths.
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Training
Is Creatine Good For Runners?
What creatine is and how it works, how runners might use it for sprints, hills and hard efforts, plus potential drawbacks and a note to speak to a GP if unsure.
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Training
Is The Mt Toubkal Hike Really for Beginners?
Earlier in the month, I headed up a team to summit Mt Toubkal. For most, this was their first taste of altitude mountaineering.
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Training
CrossFit vs. Hybrid Training vs. Hyrox: Which Wins?
Defines CrossFit, hybrid training and HYROX in plain terms and compares their goals, weekly structure and demands, to help readers decide which suits them.
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Training
Treadmill Hill Workout: Workouts For Runners
How incline running on a treadmill replicates hills, the benefits for runners and the session types covered, from short hill repeats for power to long repeats for strength endurance.
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Training
Strength Exercises for Trail Runners
Why trail terrain calls for strength work and which lower-body exercises to use, from squats and Romanian deadlifts to lunges, step-ups and single-leg calf raises.
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Training
Cross Training Workouts for Runners: Workouts to Try
Why runners add cross training and what it involves, with strength work, conditioning circuits, hybrid-style sessions and low-impact aerobic options to support running.
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