Mon eighth tip is at least as important as the previous one. If pain or discomfort forces you to take a break from running, avoid resting completely for more than 2 or 3 days. Do not wait too long before you resume stimulating your muscles, bones, etc.

My seventh tip concerns 50 % of runners, who injure themselves every year, unfortunately. Because to avoid getting injured, you must learn how to skip a beat – and, especially, when it is best to do it!


Increasing and persistent heat often presents an additional challenge during workouts. Lear in this article how to adapt to the heat.

My fifth tip is adding strength training to your routine. Not every day, but just the minimum dose to improve your running economy and for longer-lasting legs!

My sixth tip can make the difference between exhaustion and fulfillment: at least every 4 weeks, ease off to let your body adapt to the training you impose on it!


At SPARK, it’s not just the recipe that counts. The ingredients are pharmaceutical grade and meet the highest quality standards.

Have you read our article on energy gels? You’ll be interested in the rest! There are many other products for athletes that can be useful, practical and loved by many runners to gain energy.


They provide quick carbohydrates to the muscles and brain during exercise with minimal handling. But before using them, it’s best to understand and test them!


Vegetarian runners are no longer in a class by themselves. But if you’re a new vegetarian runner, you may be wondering how to make sure you don’t miss anything. Here are some tips to guide you through the important nutrients.


SPARK uses casein, a protein that provides longer lasting benefits than other proteins during muscle recovery and is less heavy to digest. How do you use it? By mixing the powder with water (if you are on the road and have just finished your race) or by integrating it into one of the recipes suggested by the kinesiologists and nutritionists of the SPARK team.