Author: Admin RunnersVault
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A Gentle Reminder for the New Year
As a new year begins, running becomes more than just miles on a watch, split times, or numbers written in a training log. It becomes a guide. Each run offers a starting point; a chance to meet ourselves where we are today, shaped by everything we have carried forward. Some days will feel light and…
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Let’s Talk About Supplements
When many athletes think about sports nutrition, supplements often come to mind first. Powders, pills, gels and drinks often steal the spotlight. In reality, supplements sit at the very top of the sports nutrition triangle. They can only provide a benefit when the foundations are already in place: adequate energy intake, appropriate carbohydrate, protein and…
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Bjorn Vassallo – MT
Quick Facts Athlete Introduction Full Name Bjorn Vassallo Country/NationalityMaltese Short BioIm 37 years old and Ive always been involved in sports like football and used to take part in Birkirkara under 19s for four years and won the section A league on the decider against Pieta. After that, I was also involved in the Futsal…
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A Festive Take on Fuel and Recovery
Christmas-Inspired Energy & Recovery Balls for Athletes After six blogs covering the foundations of sports nutrition, energy requirements, carbohydrates, protein, hydration and female athlete considerations, I wanted to finish the year with something a little lighter, more practical, and very seasonal. Even though sports nutrition is based on science, it also has to work in…
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Fuel Well, Run Strong
A Sports Nutritionist’s Guide to Eating and Drinking for Marathon Training Training for a half or full marathon is one of the most rewarding challenges a runner can take on. But the kilometres alone aren’t enough. How you fuel and hydrate every day has a huge impact on how well you train, how you recover,…
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Supplementing Your Miles – Omega 3
I am a community pharmacist and a runner. Throughout my day to day career I often get asked by my patients about supplements, what they do and what are their benefits. This got me wondering. So what vitamins and supplements do runners need? What are the benefits of taking certain supplements in runners and how…
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Fuel Smart, Run Strong: Nutrition for the Female Endurance Athlete
When it comes to endurance running, women are not simply smaller versions of men. The female body is uniquely designed to handle long distances, adapt to different training loads, and even use energy differently throughout the month. Yet, many women still follow one-size-fits-all nutrition advice that doesn’t reflect these physiological differences. Whether you’re chasing a…
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Running with Diabetes: My Journey from Collapse to Comeback
Hi, I’m Hande a 31-year-old long-distance runner. Running has been a part of my identity for the past seven years. During this time, I’ve completed 13 marathons, two 55 km ultramarathons, and one 73 km ultramarathon. Running has always been more than a sport for me; it’s my therapy, my balance, and my passion. The…
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Protein Power: Supporting Recovery and Performance for Runners
After exploring the basics of fuelling, energy needs, carbohydrates and hydration in the first few blogs of this series, it is time to focus on a nutrient that doesn’t always get enough attention in the running world — protein. Many runners still associate protein mainly with strength athletes or gym-goers, but protein is just as…
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Tempo vs Intervals vs Fartlek
What They Are, Why They Matter, and How to Do Them Right Many runners hear about tempo runs, intervals, and fartleks, but the differences are not always clear. Each type of workout stresses your body differently, gives different benefits, and also has pitfalls if done poorly. Below I break down: What they are / How…