Sundried: Your Guide to Fitness & Nutrition

Every step feels like a hot needle pressing against your shin, and you are wondering if your season is over. In the running world, "shin splints" is a vague term, but the physics behind it—specifically Medial Tibial Stress Syndrome (MTSS)—is a mathematical equation of load versus capacity.
In this episode, we move past generic advice to look at the forensic evidence of your injury. We break down the "Tibial Bending Theory" (why your bone bows like a credit card), the dangerous "Porosity Window" where your bones actually get weaker before they get stronger, and the critical difference between a muscle ache and a stress fracture.
Plus, we cover the 2026 shoe guide, the "Soleus Imperative," and the exact walk-run protocols you need to rebuild your "armor" and get back on the road.
Read the full article and get the shoe breakdown here: https://www.sundried.com/blogs/guide/shin-splint-recovery 

From 5k to 26.2
So, you’ve mastered the 5k and now you’re eyeing the legendary 26.2. But before you sign up, have you looked at the math? A marathon is roughly 50,000 steps of impact, with your body absorbing three to four times your weight every time your foot hits the pavement.
In this episode, we break down why moving from a 5k base to a marathon is a 30-week structural project, not a 12-week "cram session." We explore the "Novice Supreme" method, how to avoid the 64% jump in injury risk from "run spikes," and how to turn your body into a fat-burning machine to avoid the dreaded "wall." Plus, we dive into the 2026 "Super Shoe" landscape to find the perfect gear for your gait.
Read the full guide here: https://www.sundried.com/blogs/training/5k-to-marathon

The Truth About Footstrikes: Stop Trying to Fix Your Form
Are you landing on your heel or your forefoot? For years, experts have claimed that heel striking is the enemy of efficiency and the root cause of injury. but the science suggests otherwise. In this episode, we break down the great "footstrike debate" and why 94% of runners naturally land on their heels—and why that’s probably okay.
We discuss the "Injury Redistribution Hypothesis" (why changing your form doesn't eliminate stress, but just moves it from your knees to your Achilles), why carbon-plated shoes won't fix your biomechanics, and the "Cushioning Paradox" of maximalist shoes. Plus, if you do need to change your style to combat chronic injuries, we cover the 10-step protocol to do it safely.
Read the full article here:
https://www.sundried.com/blogs/training-evolved/stop-running-injuries 

The 90-Day Rewire: Why It’s Time to Stop Dieting and Start Living
We’ve all been there: the Monday morning motivation, the fridge full of kale, and the inevitable slide back into old habits by Thursday. In this episode, we dive deep into the psychology of the "Weight Loss Reset"—a 90-day programme designed not for a summer body, but for a lifetime of performance.
We explore why willpower is a battery that runs out, why "adding" food is more effective than restricting it, and how to design your environment so the healthy choice becomes the lazy choice. From the "Kitchen Audit" to the "Hand Method" for portion control, we discuss how to rewire your brain for permanent change using science, compassion, and micro-actions.
Read the full article and join the reset here: https://www.sundried.com/blogs/weight-loss/weight-loss-reset

Scarpa Manta Tech Review: When to Switch to B2 Boots
Are you ready to step up from standard hiking boots to something more technical? In this episode, we dive deep into the world of mountaineering footwear, focusing on the iconic Scarpa Manta Tech GTX. We break down the jargon of B-ratings, explain the physics of why a rigid sole saves your calves on steep terrain, and discuss the "technical system" of boots, crampons, and poles. Whether you're planning a summer scramble in Snowdonia or your first alpine winter peak, learn how to choose the right gear to save energy and protect your feet.
Read the full review and guide here: https://www.sundried.com/blogs/reviews/scarpa-manta-tech-gtx-review
Watch our YouTube: https://www.youtube.com/watch?v=V-qIkJZoDl0 

Beyond the "Ping": Building a Resilient Back
If you've ever felt a sharp "ping" while reaching for groceries or spent a Monday morning moving like a "rusty robot," you aren't alone. Back pain is a nearly universal experience, but it doesn't have to be your permanent reality. In this episode, we explore the incredible engineering of the human spine—a structure that must be stiff enough to support your weight yet flexible enough to let you tie your shoes.
We break down the "players" in your back, from the heavy-lifting Movers to the deep-seated Stabilisers, and explain why a true "strong core" is a 360-degree cylinder rather than just a six-pack. Whether you are "extension intolerant" or "flexion intolerant," this episode provides a roadmap to recovery, including:
The Red Flags: When to stop exercising and see a doctor immediately.
The Big 3: Essential moves for spinal stability.
A 4-Week Plan: From "Awareness" to "Resilience," a structured approach to building a back that lasts.
Lifestyle Hacks: How to "habit stack" your mobility work and why your bum is the bodyguard of your back.
Read the full, in-depth guide here:
https://www.sundried.com/blogs/training-evolved/fix-your-bad-back-build-permanent-strength

The 2026 Running Shoe Revolution
The world of running gear is moving faster than a sprint finish. As we head into the first half of 2026, the "super shoe" technology once reserved for elite marathoners has finally hit the mainstream. In this episode, we break down the big theme of the year: Dynamic Adaptability.
We explore how brands like Nike, Adidas, and ASICS are ditching stiff plastic inserts for "smarter" foams and inherent stability. Whether you’re training for your first 10k or looking for a "super trainer" that saves your legs during long weekend loops, we’ve got the lowdown on the latest releases—from the nitrogen-infused comfort of Brooks to the "gravel" revolution led by Salomon.
Key highlights include:
The Material Arms Race: Why TPEE foam is the new standard for durability and "sproing."
Brand Deep Dives: Updates on the Nike Structure Plus, ASICS Gel-Nimbus 28, and the radical "decoupled" midsole of the Brooks Glycerin Flex.
The Rise of the Disruptors: How AI-integrated midsoles and "sprayed-on" uppers are changing the game.
Read the full, detailed guide here: https://www.sundried.com/blogs/guide/running-shoes-buying-guide-spring-2026

Stop Swimming Upstream: How to Master Health and Wealth in Your Kitchen
Does staying healthy in the modern world feel like an uphill battle? You’re not alone. We live in an "obesogenic" environment where convenience is expensive and nutrition is often an afterthought. But what if you could reclaim your time, save thousands of pounds, and fuel your body—all by changing how you use your kitchen?
In this episode, we break down "The Modern Trilemma" of health, wealth, and time. We dive into the science of why protein-forward "volume eating" is the ultimate weight loss hack and reveal how your freezer is actually your best defense against inflation. From "cook once, eat thrice" logistics to 10 freezer-friendly recipes that actually taste great, we’re sharing the blueprint for a lifestyle that performs forever.
Ready to turn your kitchen into an engine for weight loss? Read the full guide and get the recipes here: https://www.sundried.com/blogs/weight-loss/weight-loss-batch-cooking

This episode explores a "silent passenger" in our daily routines that often goes unnoticed yet has a massive impact on body composition and athletic performance: liquid calories.
While we often agonise over the food on our plates, we frequently overlook the "metabolic invisibility" of what we drink. We dive into the science of why our brains don’t "see" liquid energy, the hidden dangers of the "health halo" surrounding juices and smoothies, and how to navigate the "coffee shop dessert economy."
Key Highlights:
The Satiety Gap: Why drinking 200 calories doesn't trigger the same fullness signals as eating them.
Glycemic Velocity: How liquid sugar acts like "petrol on a fire" for your metabolism.
The Alcohol "Pause Button": Understanding how ethanol temporarily halts fat burning.
Practical Swaps: Simple, strategic changes to your coffee, social, and hydration habits.
Whether you're looking to lean out for the summer or build a high-performing body year-round, understanding how to manage liquid energy is a game-changer.
Read the full article here: https://www.sundried.com/blogs/weight-loss/cutting-liquid-calories-for-faster-weight-loss

We’ve all seen the headlines promising "10 pounds in 10 days," and usually, the health world responds with a collective eye-roll. We are told that "slow and steady" is the only way—but what if that’s only half the story?
In this episode, we dive into the "Kinetic Paradox"—the fascinating scientific reality that while your brain needs a slow approach to build habits, your metabolic health (specifically your liver and pancreas) might actually benefit from a high-speed "surgical strike" against body fat.
We’re moving past the "Cabbage Soup Diet" myths and looking at the clinical science of rapid weight loss. Whether you’re looking to reverse metabolic damage, find the motivation to keep going, or simply understand how to protect your muscle while dropping fat, this episode provides the blueprint.
What we cover in this episode:
Clinical Speed vs. The "Crash": Why 800-calorie protocols work in a clinical setting but fail on a random blog.
The Surgical Strike: How rapid weight loss clears dangerous "ectopic fat" from your liver and pancreas to "wake up" your metabolism.
The Jumpstart Effect: Why seeing early results is the most powerful tool for long-term psychological momentum.
The Protein Insurance Policy: How to avoid the "skinny fat" trap by using resistance training and high-quality protein.
The Biphasic Model: How to bridge the gap between a fast reset and a forever lifestyle.
Stop the Yo-Yo Cycle
Don’t just lose weight for a week—change your identity from a "dieter" to an Athlete managing their health.
Read the full deep-dive article here: https://www.sundried.com/blogs/weight-loss/10-pounds-in-10-days 
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