Author: Admin RunnersVault
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Ritianne Zammit – MT
Quick Facts Athlete Introduction Full Name Ritianne Zammit Country/NationalityMaltese Short BioI’m a 31-year-old long-distance runner driven by new challenges. I’ve recently also stepped into the world of hyrox. Professionally, I work as a certified tax accountant. Athlete’s Stats Discipline/CategoryLong-distance running, including 5k, 10k, and half marathon distances. I recently completed my first hyrox race and…
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Race Ready Abroad: Nutrition Tips for Competing Away from Home
Travelling abroad for a race can be an incredible experience. A new location, a different race atmosphere and the chance to combine travel with sport can make international events especially memorable. However, travelling also introduces new challenges when it comes to nutrition. Different foods, unfamiliar fuelling products, travel fatigue and disrupted routines can all affect…
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Supplementing Your Miles – Magnesium
I am Kristina and I am a runner and a pharmacist. Many patients ask me about magnesium. Currently magnesium seems to be the most popular supplement. But what are the benefits of magnesium? Should runners be using magnesium on a daily basis? What are the different types of magnesium salts?Bisglycinate, citrate…which one is the best…
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Ryan Bugeja – MT
Quick Facts Athlete Introduction Full Name Ryan Bugeja Country/NationalityMaltese Short BioI’m Ryan, a 29-year-old long-distance runner, a qualified accountant, and a director at NCMB Malta, an accounts, tax, and auditing firm. I am also married to my wife, Trudy. My passion for running began after completing my studies and was strongly influenced by my parents,…
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The Science of Sleep: Why Rest is a Runner’s Ultimate Legal Performance Enhancer
As a runner, it is incredibly easy to obsess over weekly mileage, lactate thresholds, and the latest carbon-plated shoes. However, if you are looking for the most scientifically proven way to boost your endurance and bulletproof your body against injuries, the answer doesn’t lie in your training log, it lies in your bed. Recent sports…
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Nicolai Baldacchino – MT
Quick Facts Athlete Introduction Full Name Nicolai Baldacchino Country/NationalityMaltese Short BioI work as a police officer, am married, and a proud father of two young daughters. I’ve been involved in sports since the age of 10, starting out as a footballer with my hometown club Siggiewi FC until I was 19. After facing an obesity…
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Fuel Smart, Run Strong: Nutrition for Half and Full Marathon
Whether you’re preparing for your first half marathon or chasing a personal best in the full marathon, one thing is certain: Your training can only take you as far as your fuelling allows. Nutrition is often treated as an afterthought — yet it is one of the most powerful tools runners have to improve performance,…
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Running Injuries
How They Happen, How to Handle Them, and How to Come Back Stronger Running injuries are frustrating, disruptive, and unfortunately, common. Scientific literature consistently shows that 40–50% of runners experience a running-related injury each year, most commonly affecting the knee, lower leg, ankle, or foot. Importantly, running injuries are rarely sudden events. They develop gradually,…
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Mark Axiaq – MT
Quick Facts Athlete Introduction Full NameMark Axiaq Country/NationalityMaltese Short BioI’m 35 years old and live in Ħaż-Żebbuġ. I don’t enjoy sitting still and doing nothing, which is probably why I run almost every day. The funny part is that while I’m running, I’m already looking forward to my rest day (once a week), but when…
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Dehydration in the Colder Months
It is almost taken for granted that in the colder months we do not get as dehydrated as we do in the summer months. Temperatures are not as high, we do not sweat as much, and perhaps even move a little less as staying in bed under those cosy sheets is so much more inviting.…