Katie Hiscock

Whether you’re new to running or a seasoned runner keen to beat your PB (personal best) times, many of us would like to get faster at running. The good news is that improving speed is possible for most of us.
Your individual running speed is determined by different factors. Some variables, such as your natural physiological characteristics, genetics and age, are not within your active control. Some factors however are, including your diet and training routine. By focusing on the controllables...

When it comes to running performance, diet plays a big role. Good food choices will help you to perform at your best during a run, replenish your energy stores afterwards, and help your muscles to recover quickly.
Poor food choices, especially when eaten at the wrong times, can have the opposite effect. They can not only hamper running performance, but also affect your enjoyment of running – no-one enjoys mid-run cramps, or the dreaded runner’s stomach.
After all the training miles you put in...

Sleep is essential to wellbeing, helping us to function optimally and stay healthy. But for some of us, getting up in the morning is a real challenge.
Some people are naturally early risers and function best in the morning while others function best at night. This is partly down to an individual’s circadian rhythm, and partly down to daily habits. So, which is best? Studies appear to show that neither is better in terms of life outcomes, but if you’re keen to change your night owl habits and ...

As research progresses we’re beginning to discover that the theory of ‘calories in and calories out’ is an over-simplification of the way we use energy. What we eat and how we exercise can make all the difference to our weight loss goals – read on to find out more.
Discover our full range of health guides including the top health benefits of exercise and how much fat should I eat a day? and healthy ways to lose belly fat.
What is fat and why is it important?
Fat, such as carbohydrates and pro...

Despite our best efforts, weight loss isn't always a straightforward, linear process and it differs between individuals and during our lifetimes as we age. There are numerous factors at play, including our diet, age, genetics, metabolic rate, gut health, activity levels and environmental stresses. If you find it difficult to lose weight and keep it off, and you want to kick-start a healthy regime that lasts, follow our tips to help you stay on track and shed those extra pounds...

With swimming, cycling and running to tackle, plus six distances to choose from, understanding what to eat when in a triathlon is tricky. Here’s our guide to the essentials...
Understand endurance
When it comes to sports nutrition, there’s one rule worth remembering: before you start a race, your body will already have around 90 minutes to two hours’ worth of energy stored if you eat a balanced diet. This energy is stored in your muscles as glycogen, and it’s this fuel that will power your mu...

If you're hitting the gym, taking to your bike or pounding the pavements on a regular run, it's important to make sure you're fuelling your body with the right foods. Not only will this mean you'll build muscle and recover quicker, you may hit a few more fitness goals, too.
Next, check out our high-protein recipes and the best high-protein snacks to buy. Plus, get the answers to how much exercise should I do a day? And what is the best exercise for weight loss?
What are the top 10 foods for f...

Why is exercise important?
Doing regular exercise is one of the best things you can do for your health. It has far-reaching benefits: beyond the more obvious physical factors such as weight management and building muscle, exercise can play a key role in helping to lift your mood, sleep well and can aid immunity to help you stay well.
As we age, regular physical activity can also help to keep our musculoskeletal, cardiovascular and respiratory systems strong which can help to prevent falls and...

When it comes to weight, we all know the maths: do more, eat less and lose weight; do less, eat more and gain weight. But is it really as simple as that? Below, sports therapist Katie Hiscock talks us through calories and how to count them.
Next, read up on the best exercises to burn fat and how much protein you need to build muscle. Plus, find out 10 reasons you're not losing weight when exercising.
What's in a calorie (kcal)?
A kcal is a unit of energy contained in food and drink. UK guidel...

An appropriate diet filled with the right nutrients is an essential part of any exercise routine, and fuelling optimally is especially important for endurance events like marathons or triathlons. Follow these tips to make sure you’re the one bounding over that finish line.
Check out the London Marathon's training and meal plans. Don't have a spot to run this year? You can still take part with the virtual event London Marathon MyWay – join up for your chance to run 26.2 miles on marathon day, ...

Whatever your sport, eating the right food at the right time is essential for optimum performance. What your meal plan should look like will depend on the type, intensity and duration of the activity you’ll be doing. But, broadly speaking, a good post-workout meal will feature carbohydrates to replenish muscle glycogen, high-quality protein for repairing damaged muscle tissue, and fluid and electrolytes to hydrate. Here are 10 meal ideas to inspire you…
Discover more exercise articles, from w...

Push your limits and experience the thrill of off-road running with the New Balance Leadville 1210...

With the rising cost of gym membership, personal trainers and fitness gear, exercise can be costly. Yet with more of us taking up sports, thousands of online videos, and a growing number of health initiatives to get us moving, there’s never been a better time to get fit for free...

Our Get Speedo Fit challengers are off the starting blocks. See how they’re getting on and discover drills to step up your swimming...

Ready to tackle The Towers in Men's Health Survival of the Fittest? You'll need three things: plyometric power, tactical fuelling and true strength...