Author: Admin RunnersVault
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Why Slow Running (Zone 0/1) is the Foundation of Fast Racing
When runners think about training, it’s natural to focus on speed work, hill repeats, or tempo runs. But scientific research consistently shows that very easy running – often called Zone 0 or Zone 1 – plays a foundational role in endurance, recovery, and long-term progression. Skipping or under-valuing these runs can limit gains, increase risk…
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Carbs Are Not the Enemy: Why Runners Need Them and How to Use Them Wisely
When it comes to nutrition, carbohydrates are often misunderstood. In general health circles, they sometimes get blamed for weight gain and sluggishness. For runners, the story is completely different. Carbs are your most important performance fuel. How you use them can make the difference between powering through a strong run or hitting the dreaded wall.…
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Analise Xuereb – MT
Quick Facts Athlete Introduction Full Name Analise Xuereb Country/NationalityMaltese Short BioI’m a 26-year-old long-distance runner, passionate about sports and working in accounting. Athlete’s Stats Discipline/CategoryI train and compete in 5km, 10km and half marathons. While I enjoy the challenge each distance brings, I’m especially drawn to the endurance and mental strength required for the half…
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Gerald Grech – MT
Quick Facts Athlete Introduction Full Name Gerald Grech Country/NationalityMaltese Short BioBorn 1976, Cancer, polyglot, thrive on communication, gardening enthusiast & a decent chef. Athlete’s Stats Discipline/CategoryShort & Long Distance Personal Bests00:00:11.6 – 100m (1992)00:00:23.1 – 200m (1995)00:00:51.28 – 400m (1998)00:01:54.76 – 800m (2000)00:02:34.99 – 1Km (1999)00:04:01.2 – 1.5Km (2004)00:04:27 – 1 mile (1999)00:08:43.44 – 3Km…
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Understanding Energy Needs for Runners at All Levels
Why Energy Balance Matters for RunnersWhether you’re a beginner training for your first 5K or an experienced marathoner chasing a personal best, your energy needs matter. Eating enough of the right fuel at the right time supports not only your training and recovery, but also long-term health and performance. Many runners—especially recreational ones—struggle with underfuelling,…
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Isaac Luca Scicluna – MT
Quick Facts Athlete Introduction Full Name Isaac Luca Scicluna Country/NationalityMaltese Short BioI am a 15-year-old teenager from Żejtun, just finished my O-level exams. I’m a big sports man and like to follow athletics and football. Athlete’s Stats Discipline/Category800m, 1500m, 3000m Personal Bests2:00.01 – 800m4:09.32 – 1500m9:00.98 – 3000m Career Highlights HighlightsBroke the 3000m U16 national…
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Why Every New Runner Should Start with Technique
So, you’ve laced up your first pair of running shoes, mapped out your route, and maybe even signed up for your first 5K. Welcome to the world of running! It’s an exciting journey but before you hit the road, there’s one essential foundation to lay: proper running technique. While enthusiasm and consistency are key, how…
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Choosing the Right Sports Watch: A Guide to Making the Best Pick
Navigating the world of sports watches can feel overwhelming. With numerous shapes, features, and hardware options, getting lost in the sea of choices is easy. Add social media influencers and brand hype into the mix, and suddenly, every watch seems like the best one, leaving you more confused than ever. So, how do you cut…
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Andrew Grech – MT
Quick Facts Athlete Introduction Full Name Andrew Grech Country/NationalityMaltese Short Bio46 yr old, born in Gzira, living in Zabbar. Athlete’s Stats Discipline/CategoryLong Distance Personal Bests15:21 – 5Km Track15:23 – 5Km Road32:06 – 10Km Track31:52 – 10Km Road1:10:10 – Half Marathon2:28:16 – Full Marathon Career Highlights HighlightsMemorable moment when I broke the Half marathon National record…
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Running with Chronic Low Back Pain: Don’t Let Fear Keep You Off Your Feet
If you’re a runner dealing with chronic low back pain (LBP), you might have heard that running could be risky or even harmful. Past experiences or lingering discomfort might have made you hesitant to get back out there. However, emerging research is challenging these long-held assumptions and showing that, with the right approach, running can…