One of running’s worst-kept secrets is that caffeine boosts your performance. What is less well-known is how much caffeine to take, when, and in what form. Here’s our guide on how to get the most out of this wonderful substance for races over various distances.

People who proclaim (often quite vehemently) that arch-supporting insoles are bad for your feet because they weaken your muscles take too narrow a view of the subject. They’re ignoring that we have different bodies and genetics. Let’s look at what the research shows, why some people might need insoles more than others, and the various ways you can keep your feet and body strong while using them.

What the latest plantar fasciitis research says about shoe types and how to figure out what might work best for your feet.