Townshend Performance Insights

Resting heart rate is one of the simplest ways to track recovery but most runners either ignore it or misuse it. For trail and mountain runners, its even more valuable because the stress isn't always obvious. Start tracking it consistently and you'll make better decisions on when to push and when to hold back.

Ultra runners don’t need gels — but they’re a powerful tool when paired with real food. From potatoes and wraps to homemade pouches inspired by baby-food prep, this guide explores how to fuel long days on the trails without wrecking your stomach. Learn what works, what doesn’t, and how to balance comfort with performance.

A clear, no-nonsense guide on why gentle stretching, mobility, and foam rolling matter after running, cycling, or strength training. Learn how fatigue makes tissues more vulnerable, why a calm cooldown protects muscles and tendons, and which key areas benefit most. Perfect for anyone wanting smarter, safer recovery and better movement for the next session.