Make your creations healthier without compromising on taste. BY KIM PEARSON knape//Getty Images Lockdown has led to a lot of baking. But how can you make your creations healthier without compromising on taste? Here are some simple ingredient swaps: annick vanderschelden photography//Getty Images 1 Swap chocolate for cacao nibs Cooking chocolate tends to be packed with sugar and dairy. Cacao nibs made with 100 per cent cocoa are a much healthier option and have just as much flavour, and their crunch will give your bakes an added texture. Cacao is also a rich source of magnesium, which is ..read more

Even if you eat the same amount of carbs and calories, research shows that extending your nightly fast can slow you down. BY SELENE YEAGER Skipping your morning meal, even if you eat a bigger lunch, can hurt your exercise performance later in the day, according to a small study of highly trained cyclists. The riders also burned less fat and more carbohydrates on the days they fasted in the morning compared to the days when they ate breakfast. The ride also felt harder when they were fasted. Intermittent fasting may help with weight loss, but when you need to perform that day, eat your m ..read more

Ensure race day goes smoothly, with our guide of what to do (and not do!) when you hit that start line. BY CLAIRE CHAMBERLAIN Mitch Diamond / Getty You’ve found your perfect event, followed your training plan and done your strength training to get ready for race day. Now don’t let all your hard work go down the pan by getting flustered and making rookie race-day errors! Instead, check out our race-day dos and don’ts, to ensure you cross that start line (and finish line!) with a smile on your face… What not to do on race day… DON’T: leave everything until race-day morni ..read more

Bring in more race-pace and lactate threshold training to run your fastest half yet. BY SAM MURPHY As an experienced runner, you’ve already notched a few halves and are comfortable with the distance – but perhaps you haven’t done the 21.1km distance justice, focusing your efforts more at either end of the speed/distance spectrum. ‘Optimal half-marathon preparation involves a middle ground between 10K and marathon training,’ says veteran coach Jack Daniels. Know your threshold Lactate-threshold (LT) pace is the effort you can sustain for about an hour, and is probably 8-15 secon ..read more

Monaco; 12 July 2024 – Australian athletics enjoyed a golden night at the Monaco Diamond League as track star Jessica Hull rewrote history with a new world record. Only one week since Paris, where she became the fifth fastest woman in history over 1500m, Jessica Hull ran with impeccable form again in Monaco, setting a new world record of 5:19.70 over 2000m. The Australian runner won the event by a margin of over six seconds, and eclipsing the former world record of 5:21.56 set by Burundi’s Francine Niyonsaba and Benita Willis’ Australian record of 5:37.71. “Listening to the crowd ..read more

You need a little bit of both to help your body reap the benefits of hard workouts. BY JENNY HADFIELD What is the difference between rest and active recovery? Your body needs rest to recover and get stronger from hard workouts. Rest and active recovery (including gentle cross-training) are both tools we can use to achieve our fitness goals. A rest day doesn’t involve exercise at all. Think of these days like a good night of sleep. Plan to completely relax: sleep in, enjoy family time, or do light errands or housework. Avoid strenuous tasks like gardening, painting the house or helping a f ..read more

It’s a matter of training smarter, not harder. BY AMANDA KHOUV Getting out of the habit of more training, and getting into the habit of smart training, is easier said than done, especially when it comes to running.. The beauty of running as a form of exercise is its simplicity. Most of us have done it to a certain degree before (flashback to secondary school P.E. lessons), so the barriers to entry are fairly low compared to other forms of exercise. But ironically, its the simplicity in running that can potentially hold us back from progress, according to running coach and founde ..read more

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We asked our audience on Instagram to nominate local runners in their community have a positive impact on those around them. It was exciting to watch the many nominations roll in, including Aaron Pyke. Thanks for chatting to us Aaron, we’re so excited to shine a light on your adventurous spirit. I’m a Runner Q&A What’s your favourite type of run? A long solo trail run in the hills. Do you run solo or with friends? I’m definitely a solo runner, but run with a small club on occasion. Favourite post run food? Eggs on Toast with Avo! What do you love most about running? Is just the ability to ..read more

Triathlete Linsey Corbin explains why runners can benefit from this type of cross-training and how to start. BY JENNY HADFIELD AND JORDAN SMITH Christian Petersen//Getty Images If you want to become a stronger runner, adding cross-training days to your schedule can support your effort. Doing activities that kick up your cardio while challenging your body in new ways means you not only become a more well-rounded athlete, but you also give your mind a break from the repetitive action of running. One great cross-training option: biking. With one ride, you can re ..read more