Hey Reader!

I'm excited to announce a new partnership with Bix! Bix is an Australian-owned sports nutrition company created by Vlad Ixel, an Australian elite multiple-trail running champion.

Bix was created after Vlad's search for an all-around recovery supplement, with the vitamins and minerals that boost recovery, and realising this didn't exist. Now, they have a full lineup of gels, drink mixes, electrolytes, and recovery products.

Why have I partnered with Bix? I like what Vlad is doing for the sport of Trail Running. Not only is he creating high-end products, he is supporting a lot of trail athletes, which, since trail running is an emerging sport with no funding and few sponsorship opportunities, this level of support goes a long way.

Additionally, as I will discuss today, I believe in earning the right to run through strength training, prioritising quality food and sleep, and ultimately, fuelling and staying hydrated during exercise. If you want to run at your best, regardless of where you are in the pack, we need to ensure proper fuelling and hydration.

Head over to https://www.bixvitamins.com/en-au and use code JSC to receive 20% off any order.

If you give it a go, let me know what you think, as the world of sports nutrition and recovery is a highly subjective experience!

Just a reminder, in the footer of this email, you'll find two additional discount codes, each offering 20% off for 2XU (clothing) and for Runners (pilates and yoga). I only partner with people and their companies that I truly believe in and think you will get value out of.

Let's get into it!

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Staying healthy through winter

This edition may already be too late for you. Like a few of my athletes and myself, the change of seasons has hit hard this year.

When winter hits, a lot of us feel like we’re walking a tightrope — trying to train consistently without getting sick, losing motivation, or feeling constantly fatigued. Especially if you're a parent, sickness feels like a ticking time bomb...

Let’s start with the big idea: you don’t need to choose between training consistently and staying healthy. But you do need to train smart and recover even smarter.

Here’s what makes the difference:

1. Respect the “immune recovery window” after hard sessions

After a long run, session, or race (anything that taxes the body more than an easy run), your immune system is a bit compromised. This is especially true in winter. During that 3–72 hour period, you’re more vulnerable to viruses and bacteria. Essentially, "Illness risk is increased in athletes during periods of intensified training and competition." (Read more)​

What helps?

1. Warm down properly, rehydrate, and get warm immediately after hard sessions.
2. Eat a carb-rich meal within 60 minutes — "carbohydrate and polyphenol intake is an effective nutritional strategy for immune support." In winter, I like to make sure this is warm. My go-to is oats, either on the stove if I have time or microwaved in a couple of minutes (no excuse!)
3. Prioritise sleep like it’s a workout. 7–9 hours is ideal, but averaging 8 hours without too much fluctuation is essential, especially since our circadian rhythm in winter encourages us to sleep more.

2. Layer up — including your neck

Cold, dry air can irritate airways and lower your resistance. Breathing through your nose (or at least covering your nose and mouth with a buff) during easy runs helps warm the air before it hits your lungs.

And yes, keep your neck covered. Cervical exposure during cold weather is associated with an increased risk of colds and flu, particularly after workouts.

3. Get your Vitamin D and Iron checked

You don’t need to guess. Many runners are deficient in Vitamin D — and even mild deficiency is linked to more colds and higher injury risk (Close et al., 2013 – link).

Get tested (blood test from your GP or sports doc), and if your levels are low, talk to your GP about supplementation — often 1000–2000 IU daily is used safely.

Iron is another one. Low ferritin levels can cause fatigue and compromise your immune system. If you’re frequently sick or exhausted in winter, this is a simple but powerful test and one that commonly comes out low in runners, especially women. Don't accept a Ferritin Level of 30 as adequate, especially not one that is less than this.

What Should You Do When You Do Get Sick?

First, a mindset shift: taking 2–4 days off when you’re sick is not lost progress — it’s smart investment. Training while sick often just delays recovery and can lead to more missed weeks overall.

Here’s how I approach it with my athletes:

Day 0–2: Full Rest

If symptoms include fatigue, body aches, fever, or coughing, rest completely. No running. No strength. Focus on fluids, food, sleep, and getting warm.

We stick to the idea that if it's down your throat, then no running. The risk of a cold developing into a chest infection and even pneumonia is too high to justify pushing through.

If this is not you, and you feel like you have a cold, then Day 0 starts with the next section of easy running.

Day 3–4: Easy Return Protocol

If you're feeling 70–80% better and symptoms are mostly above the neck (e.g., sinus, sore throat, no fever), then:

• Try a 20–30 minute easy run. Depending on your ability level, this is intended to be at a very easy, or recovery, effort.
• Listen to your perceived effort and feel your heart rate. If it's abnormally high or erratic, stop running.
• Follow with mobility and light strength. Avoid the large compound movements, as these can tax your nervous system, which is already fatigued from the illness.

Use how you feel that night and the next morning to guide your return. To be safe, day-on-day-off is my go-to for the next few runs.

Day 5+: Gradual Return

If you're symptom-free for 2 days:

• Resume regular training and strength work, with some exceptions,
• Hold off on intensity (more than 7/10 - i.e. not faster than lactate threshold effort) for a few more days.
• Prioritise hydration and carbs to support full recovery.

This slow ramp works better than going from “sick to speedwork” — which often leads to fatigue rebounds or relapses. We have to earn the right to run at all steps along this journey.

Three Things to Try This Week

1. Write your “sick week plan” now

Just as you’d plan a race taper or a training week, take the guesswork out of what to do when you do get sick. Have this plan above in mind and keep yourself accountable to it (or let your coach do this - much easier!).

2. Add garlic, carbs, and colour to your meals

All support immune resilience. Garlic has shown modest antiviral benefits, and brightly coloured fruits and vegetables offer high micronutrient density. Don't under-fuel when you're run-down — your immune system needs fuel too.

3. After every hard session this week, focus on a 3-part recovery checklist

1. Eat (especially carbs) within 60 minutes
2. Stay warm and dry post-run
3. Prioritise sleep that night

In researching this article, I came across this Blog by Aid Station, which is worth a read!

Past Newsletter Editions

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Closing Thoughts

Winter doesn’t have to mean missed weeks and lost fitness. In fact, it can be a time when your most significant adaptations occur — if you listen to your body, protect your health, and train with intention.

At times, not training is the smartest decision you’ll make. And remember: fitness returns more quickly than you think, particularly when your health is robust enough to adapt.

If you found this helpful, forward this email to a running friend who’s trying to stay on track through winter, too.

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Content of the week

This week, I'd like to share the podcast I am a part of, and one of the weekly shows that I did recently (usually, I to do interviews and pre-race content).

The reason I’m sharing this is that I discuss the entire stress fracture injury process and open up a bit about my history with eating and my body. If you'd like me to share more of this journey through the podcast, please let me know. I’m open to talking about it, but it's also a challenge to do so, and I’d like to know if you find it valuable.

Episode 59: Running Rebuilds... May 27 · Peak Pursuits 84:11   ​

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