Beta-alanine is a popular supplement among runners and endurance athletes due to its potential to improve athletic performance, endurance, and muscle strength. Studies have shown that beta-alanine supplementation can increase muscle carnosine levels, which has been associated with improvements in endurance performance and high-intensity exercise capacity. The recommended dose of beta-alanine for runners and endurance athletes is typically between 2 to 5 grams per day, divided into smaller doses throughout the day to minimize side effects. However, optimal dosing may vary based on individual needs and goals, and consulting with a healthcare professional is always recommended before starting any new supplement regimen.

Zinc supplementation is a popular choice among runners due to its potential benefits for immune function and recovery. While the recommended daily allowance (RDA) of zinc for adults is 11mg for men and 8mg for women, the optimal dosage for runners may vary depending on individual needs and health status. Studies suggest that supplementation with 15 to 30 mg of zinc per day may improve immune function and reduce the risk of upper respiratory tract infections in athletes. However, it is important not to exceed the tolerable upper intake level (UL) of 40mg per day to avoid the risk of adverse effects. It is also crucial to note that the bioavailability of zinc supplements can vary depending on the form, with zinc citrate being a more effective form of supplementation than zinc sulfate. Consultation with a healthcare professional before starting any new supplement regimen is recommended.

One of the main benefits of HMB is its ability to reduce muscle damage and soreness. This can be especially beneficial for runners who engage in high-intensity workouts. HMB has also been found to improve muscle strength, preserve lean body mass, and enhance endurance by delaying the onset of fatigue and improving oxygen utilization.

Iron supplements can be an important tool for runners who are looking to improve their performance and prevent iron deficiency anemia. In this article, we'll explore the benefits and limitations of iron supplements for runners, as well as recommended dosages based on the latest research.

Magnesium supplements may offer several benefits for runners and athletes, including improved muscle function, energy production, endurance, and bone health. Studies have shown that magnesium supplementation can improve muscle recovery and function after intense exercise, reduce muscle soreness and inflammation after endurance events, and enhance energy production and endurance in male triathletes and female athletes during moderate exercise. Additionally, magnesium supplementation may improve bone density in postmenopausal women and bone mineral content in adolescent female runners.

Electrolyte supplementation is a crucial aspect of hydration strategies for runners. Proper electrolyte intake can help maintain fluid balance, improve performance, and prevent dehydration and electrolyte imbalances. Suggested dosages for sodium, potassium, magnesium, and calcium can vary based on individual needs, but generally fall within certain ranges. For example, the American College of Sports Medicine recommends consuming 500-700 mg of sodium per liter of fluid during exercise lasting longer than an hour. Studies have found that electrolyte supplementation, along with carbohydrate intake, can help prevent dehydration and optimize performance for runners.

Glucosamine is a popular supplement used by runners to support joint health and alleviate joint pain caused by running. Several studies have suggested that glucosamine may be effective in reducing joint pain and slowing the progression of osteoarthritis.

Cod Liver Oil provides the body with Vitamin A, D and E, and is a source of omega-3. Within some studies it has also been observed to reduce exercise-induced inflammation and reduce joint pain making it a good choice for runners and cyclists.

Delamere Forest provides many gentle forest trails ideal for the walkers, runners and cyclists. During my visit I also saw many families with children walking around the pathways. There is also a cycle hire facility on site which is perfect if you do not own your own bike or a spontaneous trip brought you to Delamere without your own. There are two cycling routes marked out within the forest, both are classified as forest road routes.

Jamaica was the scene for today's running scene re-enactment. I didn’t have a push cart to hand so had to make do with a shopping trolley. Travelling at speed with a two wheeled shopping trolley was surprisingly difficult with the wheels having a mind of there own as they bumped over the gravelly pathway.

There is ample space to go running around Tatton Park, with 1,000 acres to enjoy. Most of the park is excellent for walking all year round, but in wetter months there may be patches which can be a little slippery especially for running. This wouldn't put me off running here because the site is so big and there are plenty of options available.

Tegg’s Nose is believed to have been an active quarry site from the 1500’s until 1955. There are some pieces of mining equipment still on display for visitors to have a look around. The views over the Cheshire Plain from Tegg's Nose are amazing and on a clear day you can see as far as Liverpool’s cathedrals and the Welsh hills beyond. During my visit the views were not as clear but I could certainly see Jodrell Bank and beyond.