# TrainingTips

## [Eat like an elite: the science behind marathon nutrition](/content/blog/eat-like-an-elite-the-science-behind-marathon-nutrition/index.html)

How elite runners fuel. The science behind carb loading, hydration, caffeine & gut training — practical, evidence-based nutrition tips to boost performance.

## [Caffeine and bicarb: do they really help you run faster?](/content/blog/caffeine-and-bicarb-do-they-really-help-you-run-faster/index.html)

A new meta-analysis shows caffeine and bicarbonate can genuinely boost running performance. Find out what works, what doesn’t, and how to use them safely.

## [How much does tapering actually matter?](/content/blog/how-much-does-tapering-actually-matter/index.html)

Does tapering before a marathon actually improve performance? Discover what big-data studies on 158,000 runners reveal about taper length and real-world results.

## [The 7 fastest marathons in the US: data-backed vs reputation](/content/blog/the-7-fastest-marathons-in-the-us-data-backed-vs-reputation-based/index.html)

From Chicago to Houston to hidden gems like CIM, here are the fastest US marathons ranked by data and reputation for your next PB.

## [How much does drafting actually help in running?](/content/blog/how-much-does-drafting-actually-help-in-running/index.html)

Discover how drafting in running improves efficiency and speed. Learn the real science behind air resistance, pacing, and smarter racing.

## [Berlin Marathon Course Preview](/content/blog/berlin-marathon-course-preview/index.html)

Berlin Marathon Course Preview.

## [Berlin Marathon: 6 of the most inspiring performances ever](/content/blog/berlin-marathon-the-3-most-inspiring-performances-men-and-women/index.html)

Berlin Marathon takes off in just over a week. Check out 6 inspiring performances from the world's greatest endurance athletes across the marathon distance.

## [How to fuel in training: pragmatic rules that actually work](/content/blog/how-to-fuel-in-training-pragmatic-rules-that-actually-work/index.html)

How to fuel your training runs as a marathon runner. Some tips and tricks to help you stay energized and deliver high performance. Hint: it involves carbs!

## [How to Run Your First (or 10th) Marathon](/content/blog/how-to-run-your-first-(or-10th/index.html)-marathon)

How to run your first (or 10th) marathon with expert tips on pacing, fueling, and preparation. Avoid common mistakes, train smarter, run faster.

## [The 12 Fastest Marathons in Europe](/content/blog/the-12-fastest-marathons-in-europe/index.html)

Data-backed list of Europe’s 12 fastest marathons. Compare average times, sub-3 depth, entry fees, travel costs, and booking dates to lock in your next PB.

## [Risk and Reward: How much running is too much?](/content/blog/risk-and-reward/index.html)

New study of 5205 runners shows injury risk spikes when a single run exceeds your 30-day ceiling. Learn to balance risk vs reward and train smarter with Kaizen.

## [What to Eat Before Running: 25 Foods for Peak Performance](/content/blog/what-to-eat-before-running/index.html)

Run stronger with the Kaizen method—discover 25 best foods and drinks to eat before running, plus expert tips on timing, portion size, and what to avoid.

## [Making Running Fun](/content/blog/making-running-fun/index.html)

New to running? Learn simple tips to enjoy it more—slow down, track progress, run in nature, jog with friends, and take the pressure off.

## [A guide to pre-race fuelling](/content/blog/a-guide-to-pre-race-fuelling/index.html)

Master pre-marathon fuelling with simple carb-loading tips. Learn what, when, and how much to eat to fill glycogen stores and maximise race-day energy.

## [Overachieving in training](/content/blog/overachieving-in-training/index.html)

Finished your Kaizen doughnut? Learn when to add extra runs, balance recovery, and stay consistent without risking injury or burnout.

## [Adding Speed Workouts](/content/blog/adding-speed-workouts/index.html)

Ease into speed work with legendary Aussie workouts Deek’s Quarters and Mona Fartlek—simple, flexible sessions to build confidence and fitness.

## [Running best practices](/content/blog/running-best-practices/index.html)

Maximise your Kaizen training with simple principles: consistency, distance, smart rest, long runs, and speed work—without stressing the small details.

## [Race Day Clothing](/content/blog/race-day-clothing/index.html)

Choose the right race-day clothes: stay cool, avoid chafing, wear tested gear and fast shoes. Comfort and preparation make all the difference.

## [Training for hot-weather races during winter](/content/blog/how-to-train-for-springsummer-hot-weather-races-during-the-winter/index.html)

Train smart for hot-weather races even in winter. Discover heat-adaptation tips—saunas, layers, holidays—that boost performance when race day heats up.

## [How to use Kaizen](/content/blog/how-to-use-kaizen/index.html)

Kaizen adapts to your life, focusing on training load over strict paces or distances. Flexible, simple, and effective—just fill the doughnut.

## [How does Kaizen’s doughnut actually work?](/content/blog/how-does-kaizens-doughnut-actually-work/index.html)

Kaizen’s training doughnut adapts distance to pace, giving you a flexible, smart training load target to hit your race goals with ease.