The three lessons that every runner should appreciate, on display at the 2018 Cross Country Championships in Tilburg, the Netherlands.
Discover the incredible runs "Karno" has completed and the reason his pain is worth experiencing.
Read more about the ultramarathon exploits of British radio personality Vassos Alexander in his book 'Running up that Hill'.
My final race of 2018 ended in a successful sprint finish, but not everything went to plan.
Despite the astonishing achievement I analyse why Kenyan Abraham Kiptum had many factors in his favour as he broke the long-standing half marathon world record.
Read how the elite men and women fared during the 2018 New York City Marathon, and some tips every runner can apply.
Read the battles between British athletes during the 2018 Great South Run, and the lessons all runners can learn.
My race report from one of my slowest and most challenging marathons.
Read the four main reasons I believe Britain's Mo Farah claimed the prestigious marathon major title in Chicago.
Discover my three running tips highlighted by the inaugural Commonwealth Half Marathon in Cardiff.
My first speed interval session on my turbo trainer; a test of my maximum speed and a new challenge.
A summary of the second 4-day block of my turbo training,
Read Lee Grantham's 3 training features of his ultramarathon success.
A new tyre and a relatively comfortable workout to end a four-day indoor cycling streak.
A more confidence-boosting test of how fast a pace I can maintain on my new turbo trainer.
My confusion at comparing cycling metrics with running statistics leads me to one conclusion.
The start of my cross-training for my next marathon with the help of my new turbo trainer.
An unexpectedly low mileage week, and an alternative plan for my training.
The stats and images from my first week of training for the Chelmsford Marathon 2018 (and my eighth marathon), which ended with a strong 18-mile, long run on my birthday.
Read the 5 main components of Jakob Ingebrigtsen's rising success at middle-distance races.
Discover what's inside my cacao fruit and nut protein smoothies.
The report and analysis of my seventh half marathon race, in a familiar location in unfamiliar weather conditions.
The stats and images from my ninth week of training for the Clacton Half Marathon 2018. I successfully reduced my running load.
The stats and stories from my eighth week of training for the Clacton Half Marathon 2018. I successfully ran longer and further.
The stats and stories from my seventh week of training for the Clacton Half Marathon 2018. I successfully focused on reducing my training load.
The stats and stories from my sixth week of training for the Clacton Half Marathon 2018. I successfully focused on increasing my mileage.
The stats and stories from my fifth week of running training for the Clacton Half Marathon 2018 after staying injury-free.
Discover what's inside my cranberry, apricot, chocolate , apple and pear smoothies.
The stats and stories from my fourth week of running training for the Clacton Half Marathon 2018 after a period of cross-training.
Discover my recipe for a delicious flapjack packed full of protein.
My ongoing workouts to deal with my stubborn shin injury in only my third week of preparations for the Clacton Half Marathon 2018.
The story behind an unexpected injury that forced me to adjust my training in only my second week of preparations for the Clacton Half Marathon 2018.
Discover what's inside my deep frozen fruit, super orange and super kiwi protein smoothies.
The stats and stories from my first week training for the Clacton Half Marathon 2018.
Read the story of what persuaded me to purchase and use foam rollers.
Discover the race I have identified as my best chance to win, and how I will tackle the challenge.
Discover what's inside my thick chocolate, thick berry and frozen fruit protein smoothies.
My race report from my first ever 10 mile race in my home town, achieving two important goals I set myself.
My experience playing snooker and how the cue sport can help runners.
My opinion of David Weir, the T54 wheelchair racer, who keeps winning the London Marathon, and my thoughts on how great an athlete he is.
Two humbling running lessons I learnt in my last week of training for my local 10 mile race.
My opinion of Mo Farah's second London Marathon and my thoughts on his future prospects at the distance.
My reflections and advice on over-racing, inspired by Alex Teuten’s article 'Losing the Love' in Athletics Weekly.
Two more important running lessons I learnt in preparation for my local 10 mile race.
Read my advice about how you can better appreciate your running.
I learnt another two valuable lessons in my second week of my 10-mile training plan.
My current running injury and my academic research into the causes and treatments.
I learnt two valuable lessons in my first week of my 10-mile training plan.
My recipe for a uniquely tart and sweet protein smoothie.
Read about how I broke personal records at 5 distances on two days, 4 days apart.
Read my review of Mikael Lindnord's book 'Arthur' about a personal connection between a stray dog and elite adventure racer.
Discover what I got up to during my week-long holiday abroad to stay fit and ready for my sub 5-minute mile attempts.
My recipe for a delicious and nutritious protein smoothie packed full of sweet fruit.
Read about the week leading up to my first ever one mile race and how I dealt with the postponement.
Read my advice about how to better deal with those aspects of racing that runners cannot control.
Read about the two lifetime personal records I achieved, plus the setback I had in a pivotal week of my One Mile Challenge.
Read my book review of Patrick Mouratoglou's autobiography 'The Coach'.
Read about how I dealt with running in the snow and the benefits of taking a break from faster workouts.
Read about the roles that runners and coaches play and how I use this in my own running.
Read about the stories behind my performances this week, achieving a lifetime personal record of maximum speed.
Read the three people that most motivate me to focus on running my fastest mile.
My week of fast workouts to get back on track for my One Mile Challenge.
My recipe for a smooth and filling protein smoothie, ideal to compliment
My fatiguing workouts and my much needed rest days during a pivotal week in my One Mile Challenge.
Read my report from a special race in 2012, but for reasons unrelated to running.
My challenges to maintain my speed during another intense week of interval training.
My book review of 'How to Run' by former winner of London Marathon, Hugh Jones.
The pleasing performances I achieved during the fourth week of training for my One Mile Challenge.
The best advice from the book 'Running Science' edited by John Brewer.
The challenges I faced during the third week of training for my One Mile Challenge.
Read my book review of Sir Roger Bannister's autobiography, Twin Tracks.
The stories and workouts from the second week of training for my One Mile Challenge.
My recipe for a quick, easy and tasty fruit protein shake, ideal with post-run recovery.
The stories and workouts from the first week of training for my One Mile Challenge.
Read my research behind running shorter distances to improve performances at longer races.
A blend of fruits and vegetables that holds a little sharpness.
Read about my first running goal of 2018 and my previous performances.
Read my review of ultrarunning legend Travis Macy's audiobook 'The Ultra Mindset'.
Discover the reasons I joined my local running club in December 2017 and the benefits I have experienced.
Discover the benefits of calf raises and the catalyst for me to undertake them.
Read my review of 'Get Running', an informative and comprehensive running book by Matt Roberts.
Read my opinion on running socks, when I wear my toe socks and my advice to all runners.
Discover my overriding motivation to view running as a lifelong pursuit.
Discover which stretch I undertake first after a run and how I perform it.
Read my book review of Jason Robillard's unorthodox ultramarathon guide 'Never Wipe Your Ass with a Squirrel'.
This juice is perfect for runners to begin the day alert and refreshed.
Discover Rich Roll's remarkable journey from chronic alcoholic and overweight lawyer to one of the fittest men alive.
Read my race report of my first 5 mile race on a course very familiar to me.
Discover how I became a barefoot runner and the benefits of switching from wearing running trainers.
Read my audiobook review of ultrarunning legend Pam Reed's autobiography 'The Extra Mile'.
Read my race report from my second Southend half marathon in the summer of 2016.
Discover some of the places I have run and how every run is unique.
Read the down-to-earth story of James Adams, an ultramarathon from Britain, who authored 'Running and Stuff'.
Discover the reasons I have never joined a running club.
Walking is an act most of us take for granted. But every runner can use walking to their advantage.
Read about different running cultures in my audiobook review of 'Run the World' by top runner Becky Wade.
Learn important advice from former elite fell runner Sarah Rowell in my review of her book 'Off-Road Running'.
Discover the flexible 24-week training plan I followed to run my fastest marathon to date in late 2017.
Read how running has changed over time according to the intriguing facts I extracted from Paul Owen's book 'For the Love of Running'.
Read my recipe for this delicious, chocolate pre-run snack.
Read my race report from my second marathon, where I rectified many of the mistakes I made in my first.
Learn how we evolved to become running people in Christopher McDougall's awe-inspiring audiobook 'Born to Run'.
Read my advice on using the rhythm of your breathing to improve your running.
Find out why I train my brain with mobile apps and how it aids my running.
Read my review of Lisa Jackson's book 'Your Pace or Mine?', which details her journey from fearing exercise to embracing marathons and fellow runners.
This tangy vegan smoothie is thick, and packed with nutrients and protein.
Discover how I ran a new marathon personal best with a negative split and enjoyed every moment of the race.
Learn how I executed my race strategy and my unexpected joy at my third Chelmsford Marathon.
Find out what I overcame to finish my second Chelmsford Marathon.
My race report of the first ever Chelmsford Marathon, which was held in October 2014.
Read the many running lessons I found in Adharanand Finn's audiobook 'The Way of the Runner'.
This frozen vegan alternative to a fruit and nut bar is ideal for runners.
Discover what muscles lunges target, how to perform them correctly and my personal records.
Discover the levelheaded approach that Laura Fountain, a UK qualified athletics coach, takes to running. The discussions in her podcast episodes remind me of the value of running buddies.
Read my review of Amit Katwala's insightful book 'The Athletic Brain'.
Discover the many ways that swimming at an early age influenced my running journey for the better.
Read what I extracted from Lisa's extraordinary ultrarunning adventures detailed in her book 'Running to Extremes'.
This cold light concoction has a strong blueberry taste. It is nutritious with plenty of water and quality protein inside.
Understand the four main reasons you should spend time visualising your goals to improve your running.
Check out the story of how I completed my first marathon in Nottingham by overcoming multiple fears.
Find out how I began playing badminton and the four ways in which the racket sport complemented my running.
This creamy, sweet and protein-rich smoothie is a super post-run drink.
Read what I learnt from listening to ultrarunner Charlie Engle's audiobook memoir 'Running Man'.
Discover the simple process I undertake to visualise my running goals and how you can too.
Understand why you should commit to holding planks, how to do them correctly and my personal records.
Discover how I performed in my first cross country run since high school and what I learnt from racing with the Olympian Dominic King.
Read my reflections on David Clark's audiobook 'Out There', a unique running journey to ultramarathons.
Find out how I completed my first indoor triathlon and how you can create your own efficient test of fitness.
Read my book review of 'Marathon Man' by Rob Young and discover the astonishing feats of endurance he accomplished.
Learn the definition of 'running strides', the benefits of performing them and when I undertake them.
Find out how squats support your running, the correct technique and my personal records.
Discover what I have already learnt from listening to the podcast hosted by renown running coach and author Jason Fitzgerald.
This creamy smoothie is delicious, nutritious and ideal for recovery after a run.
Read how I performed in my first 5 km race and achieved the time I set myself.
Understand how the sprinter Usain Bolt became a legend and the lessons that runners can take from him.
Know why I supplement my diet with vegan protein powder and how it supports my training.
Read the career successes of ultramarathon legend Scott Jurek, the people that influenced him and his running advice.
I summarise the valuable experiences marathon addict Phil Hewitt outlines in his book 'Keep on Running'.
Discover the four essential reasons every runner should use data to record their running.
Learn why sit-ups help your running, how to perform them correctly and my personal records.
Read my report of the Southend 10k race, where I learnt the value of older athletes.
Read my book review of 'Finding Gobi' by Dion Leonard and discover his incredible running adventure with his small dog.
Find out the important reasons I wear headgear when I run and how it is part of my pre-run ritual.
Learn from the talented triathlete duo the Brownlee Brothers in my book review od 'Swim Bike Run'.
Find out what I achieved as a tennis player growing up and the lessons I now take into my running.
Find out how I beat the Hardwick Hill in my race report from the Peak District.
This extremely tasty recipe will give you plenty of energy post-run.
Discover the running story and advice from radio personality Vassos Alexander in his audiobook book 'Don't Stop Me Now'.
Read my race report from an undulating Suffolk marathon, where I almost accomplished my dream of qualifying for the London Marathon.
Read the many teachings from Kenyan running culture in Adharanand Finn's audiobook 'Running with the Kenyans'.