Author: Admin RunnersVault
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Julian Sammut – MT
Quick Facts Athlete Introduction Full Name Julian Sammut Country/NationalityMaltese Short BioI’m a 31-year-old engineer from Malta and a passionate middle-distance runner. Outside of work, I dedicate much of my time to training and competing, with a particular focus on the 1500m and 5000m events. Running has become an important part of my life, giving me…
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Quality over Quantity: Why Smart Training Trumps Total Distance in Running
Every runner has heard of “junk volume”, those filler runs logged simply to make a training log look impressive. When preparing for a personal record or a target race, the temptation to blindly accumulate total weekly distance is hard to resist. The running community often glorifies massive training volume, but if your primary goal is…
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Running Strong: How Nutrition Can Help Prevent Injury and Speed Recovery
Whether you’re training for your first 5K, chasing a marathon PB or simply enjoy running for fitness, injuries are an unfortunate reality for many runners. In fact, studies estimate that up to 80% of runners experience an injury each year. While no nutrition plan can completely prevent injuries, eating well can help reduce your risk…
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Matthew Psaila – MT
Quick Facts Athlete Introduction Full Name Matthew Psaila Country/NationalityMaltese Short BioAge 35, Luqa Malta. Main hobbies are watching football, running, socialising with friends, travelling and exploring new places. Athlete’s Stats Discipline/CategoryLong-distance running. Marathon, Half, 10Km & 5Km. Personal Bests16:53 – 5Km37:45 – 10Km1:20:29 – Half Marathon2:55:21 – Marathon Career Highlights HighlightsThe most memorable moment till…
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The Runner’s Pivot: Why the Off-Season is Your Most Critical Training Block
In modern running culture, consistency is frequently elevated to the status of an absolute dogma. Runners are constantly bombarded with slogans emphasising year-round grinds, unbroken weekly mileage streaks, and the perpetual pursuit of incremental aerobic gains. However, sports science paints a completely different picture. Linear progression in biological systems is an illusion. True athletic development…
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Can Runners Perform Well on a Vegetarian or Vegan Diet?
Plant-based eating has become increasingly popular among runners and endurance athletes. Whether for health, environmental, ethical, or personal reasons, many athletes are choosing to reduce or completely avoid animal products, and they absolutely can still perform at a very high level. In fact, well-planned vegetarian and vegan diets can provide plenty of carbohydrates, antioxidants, fibre,…
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The Runner’s Edge: Why Pushing Less Helps You Gain More
Whether you are a beginner terrified of losing your hard-earned momentum or a high-volume veteran terrified of losing your fitness, taking time off can feel completely counterintuitive. The desire to chase a new Personal Best (PB), add another kilometer to your weekly volume, or shave seconds off your intervals is addictive. The “no days off”…
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Running Through the Highs and Lows: My Journey as a Type 1 Diabetic Runner
I was diagnosed with type 1 diabetes at the age of 25. Like many life-altering moments, it drew a line between who I was before and who I had to become after. Overnight, life became more structured, more measured, and at times, more uncertain. But it also shaped something in me that I might not…
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Fuelling Young Runners: Nutrition for Children and Adolescents
Running is one of the simplest ways for children and adolescents to stay active, build fitness and enjoy sport. Whether it’s school athletics, fun runs or structured training, good nutrition plays an important role in supporting both performance and healthy development. However, young athletes are not just smaller versions of adults. Their bodies are still…
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The Science of Slowing Down: Why Racing Too Often and Overtraining is Sabotaging Your PBs
We all know the feeling. You cross the finish line, ride that massive wave of endorphins, and before the post-race banana is even peeled, you are scrolling on your phone looking for the next race to sign up for. In the running community, there is a pervasive and dangerous myth that “more is always better”,…