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Podcast

10 Rules of Nutrition for Runners

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Reviewed by Thomas Watson, RRCA-certified running coach & Marathon Handbook founder. Key Takeaways The 10 evidence-based rules of nutrition for runners — eat enough total calories, hit daily protein targets (1.4-2.0g per kg), prioritize whole-food carbs around training, hydrate strategically, time meals around workouts, embrace fats moderately, address micronutrients, supplement only what works, plan race-day … Read more

Healthy Chicken Pasta Recipe: Grilled Chicken Pesto Pasta

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Looking for a flavorful and healthy recipe for fueling your body after an active day? Our Grilled Chicken Pesto Pasta is a balanced meal with healthy fats, complex carbohydrates, and lean protein. This is a delicious healthy chicken pasta recipe that will add some variety to your meal plan and will refuel your working muscles. … Read more

Bodyweight Workout For Runners: No Equipment Required

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If you’re looking for an at-home bodyweight workout for runners, you’re in the right place – I’ve put together a 20 minute sequence which requires NO equipment. You can follow this 20 minute workout in your bedroom, living room, or kitchen – wherever you have enough room to lie down. You can do it in … Read more

The Key Brain Chemical for Run Recovery (And 3 Ways To Increase It)

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Runners are always looking for ways to accelerate their run recovery process. Whether it’s ice baths, massage guns, or recovery supplements, there’s an entire industry built around the tools that can help you recover faster. And run recovery is important: the faster you recover, the sooner you can resume training, increase the load on your … Read more

Endure, by Alex Hutchinson – Notes on My New Favorite Running Book

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Hey guys, Today I’m going to break form somewhat and deliver what is essentially a book report.    I don’t usually go into detail when discussing books here, but Endure by Alex Hutchinson had so many valuable insights for endurance athletes I felt compelled to write about it – and capture some of my notes for my own future … Read more

How To Become An Endurance Monster

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What if I told you that the secret to success in your ultramarathon is to become an Endurance Monster? It’s that simple. Or at least, it sounds simple. I’ll describe the characteristics of an Endurance Monster in a second, but first let’s look at …marathons. Related: 7 Bizarre and Interesting Facts From The World of Ultrarunning The Difference … Read more

My Story of Overtraining

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In 2018, Mark Callaghan embarked on a wild journey of running all six World Marathon Majors, followed by the Comrades 89km ultramarathon.   In this guest blog, he recounts the story of a year of travelling the world running – and the running overtraining issues he faced in running back-to-back events. He talks about the unexpected … Read more

Carb-loading Pasta Recipe: Spaghetti Mushroom Aglio Olio

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Here’s our favourite carb-loading pasta recipe – spaghetti aglio olio with mushrooms!  Perfect for a fast, easy-to-prepare and not fussy – it’s great for meal preppers! One thing I constantly struggle with is eating food that aligned with my training – I’m constantly running late, grabbing whatever is available, and often sacrifice health and good carbs for … Read more

No-Bake Runner’s Energy Balls Recipe

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Here’s our awesome recipe for no-bake runner’s energy balls! Looking for a quick, no-fuss, homemade running snack? Finding a cheap and easy source of slow-burn energy can often be a challenge for runners. Our Runner’s Energy Balls recipe takes 5 minutes to throw together, and provides an all-natural source of slow burning energy. They’re a … Read more

Marathon Handbook was founded in 2016 and is run by an independent team of runners, coaches, and fitness enthusiasts.

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