Training

Hill Training - Nick Bester

Some important factors about hill training

Sub 4h15 Two Oceans – Nick Bester

An overview of a structured training programme aimed at achieving a sub-4h15 finish at the Two Oceans Marathon.

A Triathlon Resource Guide: Swimming, Cycling, Running

A triathlon, as the name suggests, is a sporting event made up of three different types of events: swimming, cycling, and running. All three of these events involve long distances and are typically done one right after the other. After each leg, competitors have to change into their gear for the next event as quickly as possible. The first triathlon took place more than 50 years ago, and today, they are regularly held around the world. Anyone considering competing in a triathlon needs to begin a rigorous training regimen and learn how to adjust their diet to get proper nutrition during training and on competition day.

Road Running Race and Training Tips

Practical advice to improve road running training and race performance.

Hill Training by Nick Bester

Explains how hill training builds strength, endurance, and running efficiency.

A New York City Marathon Training Guide

A structured guide to preparing for a major city marathon.

10 Practical Guidelines to Avoid Injury

Key principles to help athletes reduce injury risk and train safely.

Where Should I Run?

Guidance on choosing safe and effective running routes.

Training Advice for Kids

Age-appropriate training principles for children.

The Mattock Dynamic Warm-Up for Runners

A dynamic warm-up routine designed specifically for runners.

Run Better Every Day

Daily habits that improve running performance and consistency.

Ways to Become a Faster Runner Without Running a Step

Methods to improve speed without increasing mileage.

Biomechanics of the Human Body While Running

Explains how the body moves during running and why form matters.

Rules in Training

Core training rules that guide progress and prevent injury.

Why Is It Important to Warm Up Before Exercise?

Shows how warming up prepares the body and reduces injury risk.

Hill Training

An overview of how hill workouts improve strength and endurance.

The Importance of Chiropractic in Sport

How chiropractic care supports athletic performance and recovery.

The Central Role of Core Stability

Explains why core strength is essential for efficient running.

How to Adjust Your Workouts for an Off-Day

Tips for modifying training when energy levels are low.

Why Should Long Runs Be Slower?

Explains the benefits of running long runs at an easy pace.

Is Sitting the New Smoking?

Highlights the health risks of prolonged sitting.

Protein for Runners - Your Questions Answered

Answers common questions about protein intake for runners.

Shoes & Injuries

Examines how footwear choices influence injury risk.

Comrades Hills

A guide to tackling the iconic Comrades Marathon hills.

Long Runs

Explains the purpose and value of long runs in training.

Pre-Race Breakfasts

Guidance on what to eat before racing for best performance.

Rest - It's not an option

Emphasises rest as a critical part of training success.

Train Your Brain

Shows how mental training improves focus and race performance.

Over Training

Identifies signs of overtraining and how to prevent burnout.

Lactate Clearance

Explains how the body processes lactate during endurance exercise.

New Year, New You

Motivational guidance for setting and sustaining fitness goals.

Your Guide to Racing in the Heat

Strategies to race safely and effectively in hot conditions.

Training: Getting Started

A beginner’s guide to starting a structured training routine.

Easy Does It - Tips for Beginning Runners

Encourages a gradual, low-stress approach for new runners.

8 Tips to Run Regularly

Practical advice to build consistency in running habits.

7 Minutes To A Faster You

Short, focused workouts designed to improve speed efficiently.

Why Runners Get Hurt

Common causes of running injuries and how to avoid them.

Is Your Body Fit To Run?

Helps runners assess readiness before increasing training.

Self-Massage the Runner's Way

Introduces self-massage techniques to aid recovery.

Running Vast Distances Damages the Legs

Debunks myths around long-distance running and leg damage.

Hills are alive with the sound of training

Reinforces the benefits of hill work in endurance training.

Walker to Runner in 10 Weeks

A gradual program to transition from walking to running.

Time To Rest?

Helps athletes recognise when rest is required.

Training Crimes

Highlights common training mistakes that hinder progress.

Buddy System

Explores the benefits of training with a partner.

Running Advice for Novices

Foundational advice for beginner runners.

How to target new goals and transform race-day experiences

Teaches athletes how to reflect and set smarter goals.

The Big Clean (DETOX)

Discusses lifestyle and nutrition resets for better health.

Breakfast: The Most Important Meal of an Athlete's Day

Explains why breakfast is critical for training and recovery.

Marathoning and the Meniscus (knee)

Looks at marathon running’s impact on knee health.

Beyond the Oval

Encourages runners to explore varied terrain beyond the track.

How to Avoid the Wall

Strategies to prevent hitting the wall during long races.

How to Eat for Running

Practical nutrition advice to support running performance.

Running keeps you healthy

Highlights the long-term health benefits of running.

Training and fitness for children

Safe, development-focused training principles for kids.

Winter Fitness Special

Tips for maintaining fitness and motivation during winter.

Biogen Elite endurance range now available

Biogen’s Elite Endurance Range is designed to support athletes who participate in endurance sports such as running, cycling, and triathlon.

Celebrating 10 years of excellence: Biogen’s commitment to quality with informed protein accreditation

Biogen marks 10 years of independent supplement testing through the Informed Sport and Informed Choice programmes, reinforcing its commitment to quality, safety, and transparency in sports nutrition.

Do cyclists really need massages?

Explores whether massage therapy truly improves recovery and performance for cyclists.

What is pain telling us?

Explains how different types of pain can signal injury, fatigue, or overtraining.

Muscle Cramps

Covers common causes of muscle cramps and how athletes can prevent them.

Are there really any benefits of Epsom salt baths?

Looks at whether Epsom salt baths truly aid muscle recovery and soreness.

Curcumin – The Most Powerful Medicine!

Explains the health and anti-inflammatory benefits of curcumin.

What is Resveratrol & How can it Benefit Your Health?

Describes how resveratrol supports heart health and cellular repair.

Are You Getting Enough Vitamin D?

Highlights why Vitamin D is essential for immunity and muscle function.

Massage Therapy for Recovery

Explains how massage supports recovery and injury prevention.

Muscle Soreness

Explains why muscle soreness occurs and how to recover properly.

Special Concerns for the Senior Runner

Covers training and recovery considerations for older runners.

Sprains and Strains Treatment

Outlines treatment and recovery for sprains and strains.

Training in the Heat

Provides guidance on safely training in hot conditions.

Your Liver

Explains the liver’s role in metabolism and athletic performance.

Physiology – Reduce Body Fat

Explains how the body burns fat through training and nutrition.

Heart Health Benefits of Running

Highlights the cardiovascular benefits of running.

Seven Steps to Greater Carb Control

Novel Dietary Ideas – Professor Tim Noakes

A summary letter outlining the principles behind a low-carbohydrate approach to health and metabolic wellbeing. ? Click here to view the document

What to Eat for Better Immunity

Explains which foods support immune health, especially during heavy training periods.

4 Reasons You Should Eat More Fiber

Highlights the key health and performance benefits of increasing dietary fiber.

Biogen Product Enrichment

Overview of Biogen nutrition products designed to support athletic performance and recovery.

Spring clean your grocery cupboard

Provides guidance on removing unhealthy foods and making smarter grocery choices.

Carbohydrate drinks – can fructose enhance endurance for runners?

Explores whether fructose-based carbohydrate drinks can improve endurance performance.

Why we gloat about whole grain oats

Explains the nutritional benefits of whole grain oats for sustained energy.

Everything in life has changed why hasn't your bread

Discusses modern nutrition changes and the impact of bread choices on health.

Can Probiotics Benefit Athletes

Looks at how probiotics may improve gut health, immunity, and recovery.

Biogen Recovergen Smoothie by Nick Bester

Demonstrates a recovery smoothie recipe using Biogen Recovergen.

Biogen - BComplex

Highlights the benefits of B-complex vitamins for energy and metabolism.

Biogen - Energy Gel

Explains how energy gels support endurance and race-day performance.

Biogen - Recovergen

Details how Recovergen supports muscle recovery after training.

Biogen - Biomune

Explains immune-support benefits of Biogen Biomune.

What makes FutureLife high protein ideal for exercise recovery

Explains why high-protein nutrition supports post-exercise recovery.

Tasty food without the guilt substituting salt sugar and fat

Provides tips on reducing salt, sugar, and fat without sacrificing taste.

Health and Diet tips for Athletes

Offers practical nutrition advice to support athletic training and recovery.

Carbohydrate drinks

Explains the role of carbohydrate drinks in endurance training.