THE KNOWLEDGE
Run Smarter
Evidence-based training, nutrition and cycle guidance for women who run.
Nutrition
Nutrition
Volume eating, done right and done wrong
There's a genuinely useful idea buried in the volume-eating trend, and a quietly worrying one dressed up to look just like it. Here's how to tell them apart and actually fuel your running.
12 July 2026Nutrition
You can drink too much water
More water isn't automatically safer. Here's what hydration actually means for a runner, why you can overdo it, and the simple way to get it right without counting litres.
28 June 2026Nutrition
Why you're always cold (even in a heatwave)
Cold hands in May aren't bad circulation. They're often a signal of under-fuelling, and a quietly common one in women who run.
3 June 2026Nutrition
Tired, not unfit: iron deficiency and the female runner
Iron deficiency is one of the most common, and most missed, reasons a runner feels flat. Especially if you menstruate. Here's what it actually feels like, and what to do about it.
26 May 2026