Stories, tips and kilometres.
Training, mythology and what you learn along the way.
Vida saludableSore neck, expensive chair: what Cochrane says about ergonomics
A Cochrane review of 20 studies concludes that adapting your workstation does little or nothing in the short term once your neck, shoulder or arm already hurts. What was measured, what remains unclear and what to do before you reach for your card.
EntrenamientoThe recreational runner's invisible rival: your city's air
An analysis of more than 2.7 million results from six major marathons links nitrogen dioxide with slower times, especially among recreational runners. What it measures, what it does not prove and what you can decide, without turning it into an excuse to stay at home.
Vida saludableFibre for people who train: your six-week plan to reach 30 g
Sports nutrition guidelines barely mention fibre. A proposal published in Sports Medicine suggests going from 20 to around 30 g a day over six weeks. Here is the plan with foods and grams, and how to adjust it for long runs and race days.
CompeticionesQuebrantahuesos 2027: about 32 weeks to get your legs ready
The Quebrantahuesos now has a date: 19 June 2027, in Sabiñánigo. We look at what is confirmed, what is still unknown and a phased plan starting in November, with the Treparriscos as an alternative if 200 km is too much.
Vida saludableBack from a cold: when and how to start training again
A study of 114 confirmed respiratory infections in athletes puts dates on the comeback: a few days to train again, a week for full training and almost two to get back to your best. Here is how to do it step by step.
Vida saludableVitamin D in winter: what the sun on your runs already gives you
A trial in runners and non-runners tracked their vitamin D from October to March. The supplement raised levels but not performance, and training outdoors proved a good buffer until December.
Vida saludableWalking after meals: an 8-week plan for your blood sugar
A recent meta-analysis confirms that regular walking lowers HbA1c in type 2 diabetes, especially with a clear step target. For World Diabetes Day, we suggest an eight-week plan.
Superación personalThe gender gap in sport is narrowing: 6.7 points
The latest Spanish Sports Habits Survey says the gap between men and women who do sport has fallen from 11.3 to 6.7 points in three years. Good news, with caveats, and a few ideas if you are one of the women who want to start.
Vida saludableYour watch says you slept badly (and you believe it)
A survey by the American Academy of Sleep Medicine captures the craze for tracking sleep and its flip side: anxiety about sleeping well. Which data deserve your attention if you train, and which are best ignored.