Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2026-04-16T13:20:35.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: I'm a fitness expert, and this is every running product and supplement I've rated 5/5 stars
items: Best running socks 2026 for training, trails and long-distance runs, tried and tested
items: Best running backpacks 2026 for commuting, trails and long-distance runs, tried and tested
items: The surprising signs you’re training too hard – and what I did to recover
items: Best running water bottles 2026 for every runner, tried and tested
items: Best running belts 2026 for trails, road running and longer distances, tried and tested
items: Expert ways to relieve muscle knots – and how to avoid them
items: Gluten-free marathon meal plan – Friday
items: Gluten-free marathon meal plan – Thursday
items: Gluten-free marathon meal plan – Wednesday

I'm a fitness expert, and this is every running product and supplement I've rated 5/5 stars
type: item
date: 2026-04-16T13:20:35.000Z
creator: Laura Forsyth
subject: Fitness
subject: Health
subject: Reviews
subject: Supplements
description: I've logged hundreds of miles testing running gear in all conditions – but these are the only belts, vests, packs and supplements I'd recommend buying
encoded: If you're anything like me, your day doesn’t properly start until you’ve got some form of run in. Anything from a midweek recovery jog to a chilled weekend park run or a more intense treadmill session. It’s a simple way to start your day on the right foot, clear your head and get fitter. But gone are the days when running meant just throwing on a pair of trainers and heading out the door. From hydration vests to performance supplements, the world of running gear has evolved massively and, when chosen well, it can genuinely improve your comfort, performance and recovery But how much do you really need to spend to get gear that really works? As a long-time runner, qualified fitness coach and pro-level athlete, I’ve spent months testing a wide range of running products, from the best running backpacks to the best running socks, belts and bottles. Then there are the best running supplements to consider too, from pre-workout and recovery, covering what to take before your run through to what helps you unwind and repair after. Everything in this guide has earned a 5/5-star rating and these are the products I keep coming back to, whether I’m training for a race or just heading out for an easy run, including brands like Stolt, Osprey and Salomon, to ESN, MyProtein and Grenade. Every running accessory and supplement I've tested and rated 5/5 stars Stolt Athlete Ultralight 12L Hydration running backpack Available from Stolt (£149) First up is one of my favourite backpacks, which I use on office commute days. Carrying a laptop, clothes and the included flasks, it handles the load well without shifting or digging in. The structured fit and adjustable straps help spread the weight evenly, with no rubbing around the shoulders or neck. Storage is the standout. The roll-top design expands depending on what you’re carrying, and the front and side pockets are easy to reach on the move. The front flask pockets are particularly useful for quick access. The fabric feels durable and hold…

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Best running socks 2026 for training, trails and long-distance runs, tried and tested
type: item
date: 2026-04-07T16:09:35.000Z
creator: Laura Forsyth
subject: Fitness
subject: Health
subject: Review
description: From anti blister and breathable designs to cushioned and compression styles, these are the best running socks we tested for road running, indoor sprints and marathon training
encoded: A good pair of running socks might not seem like a big deal, but it starts to matter once the miles add up. Much like the small kit choices around them, from running belts and bottles to backpacks and hydration vests. Whether it’s a quick lunchtime run, building towards a half marathon or heading out on muddy trails, the right socks help keep your feet comfortable and supported. Poorly designed socks can trap sweat, slip down inside your shoes or rub in the wrong places, which quickly leads to blisters. The best running socks stay put, manage moisture and add cushioning where it counts, keeping your feet dry and comfortable on longer runs. To find the best options for different runners and budgets, we tested a wide range across road runs, longer sessions and everyday mileage. Lightweight ankle socks suited to warm runs and cushioned crew styles for longer miles were all tested thoroughly, with comfort, durability and performance in focus. Brands including Sealskinz, STOX, Gymshark and a few smaller specialist names were among those put through rigorous testing. Best running socks at a glance JUMP TO REVIEWS Best running socks for durability: Falke RU4 Ergonomic Cushioned Crew Running Socks, £26.99 Best eco-conscious running socks: Monkey Sox Ultra Hex Sports Socks, £18 Best anti-slip running socks: Gymshark Running Elite Crew Sock, £20 Best value running socks: Puresport Performance Running Socks Neon Pink, £12 Best ankle running socks: Lululemon Power Stride Ankle Socks 3 Pack, £48 Best running socks for half marathon: New Balance Pro Run Crew Socks, £15 Best budget running socks: Kiprun Run500 Thick Mid Calf Running Socks, £6.99 Best compression running socks: STOX Energy Socks Running Compression Socks, £44.99 Best waterproof running socks: Sealskinz Holverstone Waterproof Running Socks, £27.89 Best affordable compression running socks: Reebok Technical Recycled Long Compression Running Socks, £19.99 Best running socks for warm days: Oner Active Crew Running Sock…

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Best running backpacks 2026 for commuting, trails and long-distance runs, tried and tested
type: item
date: 2026-04-07T14:58:28.000Z
creator: Laura Forsyth
subject: Fitness
subject: Health
subject: Review
description: In this guide, you’ll find a selection of lightweight running backpacks alongside larger packs suited to everything from commuting to trail runs
encoded: Whether you're running to work, heading out for a long trail run or squeezing in a training session before the day starts, a good running backpack can make life much easier. It gives you somewhere secure to carry the things you really need on a run, whether that’s water, a jacket, snacks or even a laptop for the commute. That said, not every backpack is comfortable to run with. Some feel too bulky once you start moving, others bounce around or leave your back feeling sweaty after a few kilometres. The best running backpacks sit close to the body, stay put as you run and make it easy to grab essentials without stopping. The selection includes a mix of lightweight trail packs, hydration backpacks with space for water bladders and larger options suited to commuting. We’ve tested a range of brands including Montane and Kiprun, alongside performance-focused labels like Stolt and Built For Athletes, covering everything from minimalist racing bags to more spacious everyday running backpacks. Best running backpacks at a glance JUMP TO REVIEWS Best lightweight running backpack: Stolt Athlete Ultralight 12L Hydration Running Backpack, £149 Best premium trail running backpack: Silva Strive Mountain Pack, £98.90 Best ultralight running backpack: OMM Ultra 12 Running Backpack, £58.49 Best 10L running backpack: Lululemon All Sport Backpack 10L, £88 Best reflective running backpack: Proviz Reflect360 Tour Backpack, £44.99 Best running hydration backpack: Kiprun 500 5L Unisex Trail Running Bag, £34.99 Best chest running backpack: Built For Athletes Running Rig Chest Pack, £49.99 Best trail running backpack: Montane Trailblazer LT 20L Backpack, £95 Best value running backpack: OEX Cactus 10L Daysack, £45 Best minimalist running backpack: New Balance 4L Running Backpack, £60 Best hybrid hiking-running backpack: Thule AllTrail Hydration Pack 10L, £100 Best gym-to-run running backpack: Gymshark Running Backpack, £56 Jump to section: Best running backpacks to buy 2026 What is the best r…

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The surprising signs you’re training too hard – and what I did to recover
type: item
date: 2026-04-02T10:26:51.000Z
creator: Laura Forsyth
subject: Fitness
subject: Health
subject: Exercise
subject: Gym
subject: Training
description: Too much time in the gym can have some surprising side effects. Here’s how to repair your body and mind
encoded: If someone had told me a few years ago that exercising too much would show up dramatically in my hairline, skin and mental health, I doubt I would have believed them. I have always been a ‘more is more’ kind of person when it comes to exercise. An hour of morning cardio, weights at lunchtime, spin classes in the evening and hitting my step goal, all with the belief that if I was not sore or exhausted, I had not done enough. But if I had seen the outcome waiting for me, I would have stopped immediately. Alongside working full time in the media, I am a natural bodybuilder, competing in strictly drug-tested events. But it was hard not to compare my progress with ‘assisted’ athletes who compete in untested shows. I tried to keep up with impossible standards, pushing harder and resting less, until discipline eventually turned into damage. How I fell into over-training and under-fuelling Balancing a nine-to-five job with four hours of training a day meant my diet choices had to be fast and easy to repeat for consistency. Most days followed the same pattern. A post-cardio protein shake, oats with blueberries and zero per cent fat Greek yogurt, and a small protein bar as my daily ‘treat’. Main meals were chicken or lean mince with microwave rice and prepped vegetables, with the occasional calorie-counted ready meal from Field Doctor or the M&S healthy range when time ran out. Protein and carbohydrates were evenly split, fats were kept low and everything was fuelled by supplements, zero-sugar energy drinks, far too much black coffee and around six litres of water a day. On paper, aside from the copious amount of caffeine, it looked relatively clean and controlled as I worked towards my bodybuilding shows. Calories sat at around 1,800 to 2,000. While that might suit some people, it was nowhere near enough for the training volume I was clocking up. Protein intake was high, but carbohydrates and fats were too low to support recovery, hormones or basic physiological function. Th…

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Best running water bottles 2026 for every runner, tried and tested
type: item
date: 2026-04-02T09:36:31.000Z
creator: Laura Forsyth
subject: Fitness
subject: Health
subject: Review
description: From handheld running water bottles to soft flasks and running belts, these are the best options we tested for road runs, trail sessions and long-distance training
encoded: It’s easy to overlook hydration when you are locked in, but the right bottle can make a noticeable difference to how a session feels, especially once distance or pace starts to build. Having water within reach means you can stay focused on your run rather than planning where to stop next. The challenge is finding something that works well while you’re moving. A bottle that feels fine at a standstill can quickly become distracting if it shifts around, feels unbalanced or is awkward to drink from mid-run. The best designs feel unobtrusive and easy to use, whether you’re carrying them in your hand, a belt or a vest. We tested a range of options to find the best running water bottles for different types of runs, including handheld styles, soft flasks and hydration systems from brands such as CamelBak, Salomon, Osprey and Ultimate Performance. Each one was assessed for comfort, stability and ease of use across a mix of distances and conditions. Best running water bottles at a glance JUMP TO REVIEWS Best filtered running water bottle: LifeStraw Peak Series Collapsible Squeeze Bottle,£45 Best handheld running water bottle: CamelBak Quick Grip Chill Handheld 620ml, £33.74 Best soft flask for running: On Soft Flask 500ml, £22 Best handheld running bottle for short runs: Osprey Duro Dyna Handheld 360ml, £28 Best water bottle for treadmill runs: Lululemon Back to Life Clear Bottle Straw Lid, £35 Best water bottle for post-run hydration: Thermos Icon Series Bottle with Straw and Lid, £21 Best budget soft water bottle for running: Myprotein Soft Running Bottle 500ml, £12 Best insulated running water bottle: Gymshark Run Club Graphic Metal 1L Straw Bottle, £35 Best foldable water bottle for running: Puresport Soft Flask 250ml, £15 Best lightweight running water bottle: Kiprun Running Flexible 250ml Water Bottle, £9.99 Best trail running water bottle: Silva Soft Flask 500ml, £15 Best eco friendly running water bottle: Ultimate Performance Eco Bottle 580ml, £10 Best water bottle fo…

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Best running belts 2026 for trails, road running and longer distances, tried and tested
type: item
date: 2026-03-31T14:12:24.000Z
creator: Laura Forsyth
subject: Fitness
subject: Health
subject: Review
description: From minimalist waist packs to hydration running belts designed for longer distances, these are the best running belts we tested for road running, trail runs and marathon training
encoded: Having somewhere secure to carry your essentials can make running much more convenient, whether you are heading out for a short training run, building mileage for a marathon or tackling longer trail routes. Running belts allow you to bring items like your phone, keys, electrolytes or hydration without needing to hold anything in your hands. However, not every belt works well for running. Some can bounce while you move, feel uncomfortable around the waist or struggle to keep heavier items like phones secure. Others may be difficult to adjust or too bulky for shorter runs. A good running belt should sit comfortably around your waist, stay secure as you move and provide easy access to essentials mid-run. For this guide, we tested a range of options to find the best running belt options runners can rely on – including lightweight belts designed for carrying phones and keys, hydration running belts with space for water bottles, and stretch belts suited to longer runs or trail sessions. We looked at popular models from well-known running belt brands including Osprey, Lululemon, Salomon, CamelBak and Gymshark. Best running belts at a glance JUMP TO REVIEWS Best marathon running belt: Salomon Pulse Running Belt, £32 Best running belt overall: Osprey Duro Dyna LT Running Belt, £25 Best running hydration belt: CamelBak Ultra Belt with Quick Stow Flask, £44.71 Best water bottle running belt: Kiprun Belt 500 Unisex Running Bottle Hydration Belt, £19.99 Best trail running belt: OMM Classic Waistbelt 3, £26.99 Best lightweight trail running belt: Silva Strive Loop Running Belt, £34.99 Best sustainable running belt: Fabletics The Running Belt Bag, £49 Best running belt for women: Lululemon Fast and Free Running Belt, £35 Best budget running belt: MP Compact Running Belt, £19.99 Best reflective running belt: H&M Reflective Running Waist Bag, £9.99 Best value running belt: New Balance Performance Bottle Waist Belt, £40 Best lightweight running belt: Gymshark Running Waist Belt, £16 …

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Expert ways to relieve muscle knots – and how to avoid them
type: item
date: 2026-03-20T10:42:48.000Z
creator: Rachel Hosie
subject: Fitness
subject: Health
subject: Wellness
subject: goodhealth
subject: Muscles
subject: wellness
description: Many of us experience muscle knots, which can be painful and limit mobility. We’ll explain what they are, how they’re caused and how to relieve them
encoded: What are muscle knots? “Muscle knot” isn’t a physiological term but it’s generally used to describe tight, painful areas in muscles. The name describes how they feel: “It’s a tight, uncomfortable, blocked, stiff, nasty feeling inside the muscle,” physiotherapist Lucy MacDonald says. The technical term is “myofascial trigger point”. If you press the muscle, it can feel like there are lumps or hard parts. Muscle knots are most often felt in the upper back, neck and shoulders (the upper trapezius muscles), but can be felt in any part of the body depending on how you exercise or what your daily life entails. Keeping fit without overdoing it can help minimise the risk of muscle knots, as well as eating a balanced diet and sleeping enough. What causes muscle knots? There are various causes of muscle knots. If you're very sedentary, stay in the same position for long periods at a time and feel stressed a lot, that can contribute to tightness and muscle knots. On the other hand, overdoing exercise or having a physical job can also lead to knots because the muscles are being used a lot and can become tired or sore. “If you use your muscles, they'll become stronger. If you overuse them, then they'll become too damaged, and that's when you get soreness,” MacDonald said. Other factors that can contribute to muscle knots include: Dehydration Fatigue Stress Fixed posture Injury Poor sleep Poor diet What do muscle knots look and feel like? Muscle knots aren’t visible as they are found within the muscle, but you can sometimes feel them by applying pressure. “There tend to be localised areas within the muscle that become more tender and sore than other areas,” MacDonald says. “If you poke along the whole of a muscle that's been overworked, you'll find that there are certain bits within that muscle that are particularly tender to touch. That's often what people refer to as knots, but it's purely because the whole muscle has been used more than it's used to.” They can feel: Tender Sor…

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Gluten-free marathon meal plan – Friday
type: item
date: 2026-03-18T11:54:11.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: Sarah Lienard
description: Forty-eight hours of carb-loading begins on Friday. Get ready to race the marathon with our sports nutritionist's meal plan for gluten-free runners
encoded: Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from London Marathon to plan your nutrition for this day. And check out our best running hydration vests. Scroll down for the recipes Friday training: 20 mins easy run (beginner's guidelines as recommended by the TCS London Marathon). Friday nutrition: Forty-eight hours of carb-loading begins here! This doesn't mean grazing on carbohydrate-rich foods all day, but instead, try to focus on including carbohydrate sources in each meal and snack. As you can see from the options, it can be very enjoyable. Eveni…

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Gluten-free marathon meal plan – Thursday
type: item
date: 2026-03-18T11:47:33.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: Sarah Lienard
description: Our expert shares his gluten-free meal plan for the week before the marathon. Thursday is centred around high-quality protein and increased carbohydrate intake
encoded: Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from London Marathon to plan your nutrition for this day. Scroll down for the recipes Thursday training: Rest (beginner's guidelines as recommended by the TCS London Marathon). Thursday nutrition: Carbohydrate intake remains raised on Thursday in preparation for carb-loading that begins on Friday. The focus is on complete, high-quality sources of protein at each main meal. Snacks included are optional depending on your preferences. Breakfast Apricot & seed overnight chia Kick-start your day with a breakfa…

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Gluten-free marathon meal plan – Wednesday
type: item
date: 2026-03-18T11:23:52.000Z
creator: James Collins – Performance nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
subject: James Collins
subject: Marathon
subject: runner
subject: Running
subject: Sarah Lienard
subject: sports nutrition
subject: what to eat before the marathon
description: Give your body all it needs in the week before the marathon with our gluten-free running meal plan. Discover why protein-rich foods are key on Wednesday
encoded: Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot. Overall dietary guidelines: Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading. Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine. Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners. We’ve included examples of the race training programme from London Marathon to plan your nutrition for this day. Scroll down for the recipes Wednesday training: 20 mins easy run (beginner's guidelines as recommended by the TCS London Marathon). Wednesday nutrition: Protein-rich foods at each meal are the priority for today with a light training session. Carbohydrates are lower today before increasing tomorrow, leading into the race. Try out some new meal options with a range of fruits and vegetables to provide micronutrients (vitamins and minerals) for the re…

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