Everything that isn't a run

Body

Niggles, strength, the pills, and the training on the side. None of it counts toward the running numbers; all of it decides whether the running keeps happening.

Niggles

Nothing open. Log anything you felt during or after a run — severity 1 is "aware of it", 4 is "stopped the run".

Region · 120 days	Times	Worst	Last
Knee / ITBR Knee — outer	2	4	08-27

Counted by region across both sides — a right groin and a left groin are one story. Two in three weeks is a pattern; that is when the strength work below stops being optional.

Log a niggle

History · 3

Knee — outer (R) · 1

2026-08-27 · tired after the 5K race, no pain

Groin (L) · 2 · cleared

2026-08-26 · minor during 5.7 km flat steady run; 2 days after football sprints and shooting · cleared 2026-08-27

Knee — outer (R) · 4 · cleared

2026-08-23 · steep descent at 8.9 km of the long run · cleared 2026-08-26

Strength

0 / 2 this week

Hip & adductor · 15 min 2× a week

Tick it the day you do it. Not a rehab week — the standing insurance for a runner who also sprints on Sundays.

last 6 weeks

The four moves

Copenhagen adductor plank

3 × 20–30 s each side — The one exercise with trial evidence for cutting groin injuries in footballers — roughly by 40%.

Side plank with top-leg lift

3 × 30 s each side — Glute med and the lateral hip — the stabilisers whose fatigue was the working theory for the week-2 knee.

Single-leg glute bridge

3 × 10 each side, slow — Glute max and hamstring, one leg at a time, so the stronger side can't cover for the other.

Monster walks (band)

3 × 10 m out and back — Hip abductors under load in the position running actually uses.

Supplements

today · dots are the last 14 days

Vitamin D daily

1 capsule (5000 IU / 125 µg)

0 of 14

Magnesium daily

Magtein, or 200–400 mg elemental as glycinate

0 of 14

Omega-3 / lýsi daily

1–2 g EPA+DHA

0 of 14

Creatine monohydrate daily

3–5 g

0 of 14

Collagen + vitamin C daily

15 g hydrolysed collagen + ~50 mg vitamin C (a Collab is 5.9 g)

0 of 14

Timing, why, and what else

Vitamin D. With a meal that has some fat in it. It stores, so the weekly total is what counts. The standing gap for anyone training in Iceland — there isn't enough daylight to make it for most of the year. At 5000 IU every day you are over the 4000 IU/day upper limit, so this is worth confirming with a 25(OH)D test rather than running it indefinitely on guesswork.

Magnesium. Evening. This is the one that helps sleep. Coffee and alcohol both push magnesium out, so daily beats every-other-day. Magtein is the brain-targeted form and light on elemental magnesium — glycinate gives more per króna.

Omega-3 / lýsi. With the same fatty meal. Only needed if fatty fish isn't landing twice a week. Lýsi covers this and the vitamin D in one spoon.

Creatine monohydrate. Any time of day — consistency is the whole trick. The best-evidenced supplement there is. Helps repeat efforts and any strength work; costs about a kilo of water weight, which is nothing over 10K.

Collagen + vitamin C. 30–60 minutes BEFORE you run or lift. The point is to have the building blocks circulating while the tissue is being loaded — taken after, the timing that the research rests on is gone. For tendon and connective tissue, which is what keeps flaring — ITB in week 2, adductor in week 3. The evidence is promising rather than settled: the mechanism is sound and the early trials are encouraging, but the follow-ups are mixed. It is cheap and harmless, which is the honest reason it is on the list rather than a strong one.

General information, not medical advice. Iron isn't on the list on purpose — test ferritin, vitamin D and B12 before adding it.

On the side

All 112 ›

Last 4 weeks	Football
sessions · min	3 · 188
load	1200*

* assumed RPE. A session recorded with a heart-rate strap takes its RPE from Strava's Relative Effort instead; rating one yourself overrides both.

Football 09-27

60 min · load 420 (RPE 7 assumed)

Football 09-20

70 min · load 490 (RPE 7 from heart rate)

Football 09-13

58 min · load 290 (RPE 5 from heart rate)

Football 09-06

66 min · load 198 (RPE 3 from heart rate)

Football 09-06

5 min · load 35 (RPE 7 assumed)

Swimming 09-01

15 min · 12 lengths · load 45 (RPE 3 assumed)

Swimming 09-01

6 min · 6 lengths · load 18 (RPE 3 assumed)

Lifting 08-29

19 min · load 19 (RPE 1 from heart rate)

Log a session