A UK guide for adults training for a goal such as a first 5k, 10k or half marathon, and for anyone who wants to move, eat, sleep and recover better.
Read the training guides
If you wake up feeling stiff or are about to train, a few controlled movements can help you ease into the day. Start with light movement, then choose stretches that feel comfortable rather than forcing a deeper range.
If you cannot yet run for 30 minutes without stopping, start with the NHS Couch to 5K plan: three short run-walk sessions a week over nine weeks. Once 30 minutes feels comfortable, move on to the 10k guide, then to the 12-week half marathon plan.
The UK Reference Nutrient Intake for adults is 0.75 g of protein per kilogram of body weight a day. It is a population reference, not a personal target: the protein guide explains how training goals can change your needs and how to spread protein across meals.
CBD itself is not a controlled drug, but a product must not contain controlled cannabinoids such as THC, and CBD sold as food needs novel food authorisation. The Food Standards Agency advises healthy adults to take no more than 10 mg of CBD a day from food products.
Articles are written by Hannah Whitfield for Fit4theChallenge. Each one cites its sources in the text, mainly NHS guidance, the Food Standards Agency and published studies, and shows the date it was published or updated.
Most UK races fall in spring and autumn. The articles are grouped by the time of year when they are most useful, from winter base building to the autumn half marathon season.
Browse the journal
Food, sleep and recovery: 12 articles useful in any season.
