01
Know Your Macros: Carbs, Protein and Fat
A simple, no-tracking-required guide to what carbohydrate, protein and fat each do for your training and recovery.
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02
Dial In Your Hydration: Sweat, Sodium and the Gut
Sweat rate and sodium needs are personal. Build a hydration plan that holds up over hours, not minutes.
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03
What to Eat the Week Before a Race
A day-by-day race-week fuelling framework: carbohydrate targets, hydration, gut comfort and race morning.
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04
Fuel Your Long Run Without Gut Issues
Train your gut like any other system: how much carbohydrate per hour, aid station strategy and troubleshooting.
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05
Eat Enough: Energy Availability for Female Runners
Many active women are not under-trained, they are under-fuelled. What energy availability means and the signs to watch.
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06
How to Fuel a 90-Minute Her Trails Group Run
What to eat, drink and carry before, during and after a typical Her Trails community group run.
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07
The Fuelling Shift After Forty
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08
How Menopause Changes Your Fuelling Needs
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09
Fuelling Through Your Cycle and Menopause
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10
Running Hotter. Heat, Hydration and Your Hormones.
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11
Your First 50km: What to Expect and How to Prepare
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12
Snacktunities: Changing the Wrap on Snacking
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13
Fasting, Fuelling and the Female Athlete
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14
Weight Loss and Performance Are Not the Same Goal
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15
Running on Empty. Iron, Ferritin and the Fatigue That Does Not Budge.
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