Today's Fitness Pulse
High‑Dose Antioxidants May Undermine Exercise Gains in Older Adults
A new review finds that taking supraphysiologic amounts of vitamin C and E together with collagen blunts exercise‑induced muscle growth, bone density improvements, and neuroprotective adaptations in older adults. Randomized trials reported lean‑mass gains of only 1.4% versus 3.9% in placebo groups when such high‑dose antioxidants were used, while moderate doses supported structural health.
Non-Traditional Rehabilitation Activities That Improve Recovery Outcomes
Non-traditional rehabilitation activities are reshaping recovery by emphasizing functional, enjoyable movement rather than repetitive clinical drills. Therapists are adding aquatic therapy, dance, gardening, art, virtual‑reality games, yoga, and Tai Chi to address strength, balance, coordination, and mental health. These approaches boost patient motivation, adherence, and confidence, leading to faster functional gains across injuries, surgeries, neurological disorders, and chronic pain. When blended with conventional therapy, they create a holistic plan that improves both physical outcomes and quality of life.
Puma Pays $171,000 in Prize Money as Project3 Runners Break Records at London Marathon
Puma disbursed $171,000 in performance‑based prize money after Project3 athletes shattered personal‑best records at the London Marathon on April 26, 2026. The payout, the largest for the programme this year, underscores the brand’s strategy to reward sub‑elite runners and could...
Best Squat Depth for Muscle Growth: Here’s How to Add Greater Size to Your Legs
Recent analysis of squat biomechanics confirms that the deepest position you can control delivers the greatest hypertrophic stimulus. Depth beyond parallel adds significant glute and adductor activation, while quadriceps growth peaks at roughly 90‑100° of knee flexion and shows diminishing...
Erin Stern’s Inner Thigh Workout: 3 Best Exercises to Build Strong, Sculpted Legs Without Machines
Two-time Olympia Figure champion Erin Stern unveiled a three‑exercise inner‑thigh routine that requires no machines. The program centers on deep sumo squats, weighted lateral lunges, and bench adductor lifts, each targeting the adductor group for muscle growth. Stern emphasizes proper...
Master the Barbell Hinge, Unlock Diverse Movement Exploration
RDL / Hinge variations are an opportunity to explore movement expression in a way that be tailored to your athletes and clients needs. But getting the barbell hinge down is the first step, then hinges of all types become an...
Unlock Mobility: 6 Moves for Better Posture
Posture & Upper Back Pain 6 exercises to improve shoulder mobility, thoracic spine mobility, strengthen your rotator cuff and stabilize your shoulder blades. These exercises help open your chest, activate your upper back and restore movement in your spine. By improving how...
Jump Height Lies: Force–Time CMJ Metrics Reveal Hidden Neuromuscular Responses in Elite Football
A new study of elite footballers measured countermovement jumps 48 hours after matches and found jump height unchanged across all levels of match exposure. However, force‑time metrics—early concentric impulse, modified RSI, peak concentric force, and contraction time—showed significant declines or increases,...
8 Best Electrolyte Tablets, Chews, and Powders for Runners
Electrolyte supplementation is essential for runners who lose significant sodium and potassium through sweat. The article reviews eight top products—including tablets, chews, and powders—highlighting their sodium content, carbohydrate load, and convenience factors. Expert dietitian Matthew Kadey evaluates each option based...
Runner‑Specific Weightlifting Boosts Economy, Speed, and Resilience
Improve your running economy (and body composition... and injury resilience... and finishing speed) with runner-specific weightlifting. Here's how to get started: strengthrunning.com/strength/
Injury Prevention Is Simply Optimized Performance Through Discipline
“Injury prevention is performance optimization in disguise.” These 7 words delivered Friday by Dan Fichter was a revelation; an epiphany of why a Feed the Cats approach creates HEALTHY athletes… seemingly bulletproof. When we get fit by repeating low-dose, performance-level work...
Veteran Triple-Amputee Andy Reid Targets Historic London Marathon Finish
Former British Army corporal Andy Reid, who lost both legs and his right arm in Afghanistan, is set to become the first triple amputee to finish the London Marathon. He expects a 12‑13 hour effort, raising funds for veteran charities...
Pilot Study Finds 300 Mg NMN Cuts Post‑Exercise Inflammation in Young Men
Researchers in Taiwan reported that a six‑day regimen of 300 mg NMN lowered key inflammatory cytokines in young men after intense blood‑flow‑restriction resistance training. The crossover trial suggests NMN could become a targeted supplement for athletes and biohackers seeking faster recovery.
Carbs Aren’t One Tank: Muscle Glycogen Drives Performance
Let me dump some carbs on you... Someone said yesterday that thinking about CHO intake in terms of stores, output and "bonking" is the "old way" of looking at carbs in sport. That pissed me off. So, let's start with... Only those with...
Sodium Fuels Glucose Uptake, but Excess Clogs Absorption
Yes, it is a confounding factor, but a necessary one. To get carbs from the gut across the intestinal wall requires the SGLT1 transporter... Sodium-Glucose-Linked-Transporter Sodium is the driver, glucose is a passenger. So, you do need ample sodium to get high levels...
How to Build a Fueling Strategy Around the Glycemic Index
The glycemic index (GI) measures how quickly carbs raise blood sugar and has evolved from a diabetic tool to a performance‑focused nutrition metric. Low‑GI foods such as whole grains, legumes, and vegetables provide steady energy and support long‑term metabolic health,...
ChatGPT Generates Real‑World Running Plan That Works
I asked ChatGPT to build me a running training plan instead of hiring a trainer. I wanted to test one thing. If I give ChatGPT all my data (Strava history, PRs, volume...), does the plan it builds actually work? Will I...
You Don’t Need Prior Workout Experience to Start Training During Pregnancy—Here’s How to Do It Safely
Strength training during pregnancy is gaining clinical endorsement as a way to lower complications such as gestational diabetes, hypertension, and preeclampsia while also improving labor outcomes. Experts recommend starting with bodyweight movements, two sets of ten reps, and gradually building...
Beetroot Juice Gains May Be Placebo, Not Performance
Beetroot juice for virtual cycling - placebo, performance or powerless This new study recruited 67 trained cyclists to perform a 20-min virtual cycling time trial after taking either… Beetroot juice (550 mg nitrate) 🥤 Placebo (nitrate-free beetroot juice) To investigate potential placebo effects...
Coaches Blame Gender Myths for Stagnant Sprint Times
I get daily reports of coaches who don't FTC. When asked, one of the coaches who does the typical long runs for sprinters why she thinks some of our senior girls' times have regressed (haven’t PR'd since sophomore year). She replied,...
Tigist Assefa Sets Women's‑Only World Record to Win 2026 London Marathon
Ethiopia's Tigist Assefa defended her London Marathon title on Sunday, clocking a women's‑only world record of 2:15:41, nine seconds faster than her 2025 mark. The performance reignited discussion about the relevance of separate records for women‑only races versus mixed‑gender events.
Optimal Pre‑Endurance Fueling: Carbs, Caffeine, Beetroot, More
Learn how to fuel before endurance exercise, covering carbohydrate, protein, fat, caffeine, beetroot juice, and modified starches, and how these choices may influence metabolism, performance, and GI comfort. Register now: https://t.co/M9OVSMRDUs https://t.co/Q0yw8My4dH
Hinge Mastery Course Gains NSCA Approval for CEUs
Announcement: The Hinge Mastery Course is now @NSCA Approved for 0.7 CEUs Grab the course ⬇️ Hinge Mastery Course https://t.co/crjECpcwqT https://t.co/AYgbB8dNP4
Study Finds Exercise Variety Cuts Mortality Risk, Extending Lifespan
Researchers analyzing data from the Nurses' Health Study and the Health Professionals Follow-Up Study report that a varied exercise regimen, not just higher volume, is linked to a markedly lower risk of death. The finding challenges the prevailing biohacker focus...
Elevate Rear Heel in Staggered RDL for Proper Form
Staggered stance RDL should be rear heel elevated. A flat heel straightens the supporting leg which can posteriorly tilt the pelvis, tension hamstring killing ROM. Load the non working leg more defeating the point of stgrd stance which is to...
Aquatic Training Boosts Athletic Performance, Study Shows
The Impact of Aquatic Training on Athletic Performance ... : The Journal of Strength & Conditioning Research https://t.co/jZRpdg2aOP
A Full-Body Workout You Can Do In the Park
A new park‑based full‑body routine requires only a bench and a patch of grass, offering a cost‑free alternative to traditional gyms. Exercise physiologist Nikki Fraser frames the outdoor setting as a playful space, while physical therapist Heather Jeffcoat advises beginners...
Static Stretching Boosts Flexibility and Pain Tolerance Alike
Long-term static stretching produces improvements in flexibility (by increasing stretch tolerance) but also increases pain tolerance more generally (as measured by pressure-pain thresholds). This shows that stretch tolerance and pain tolerance are very similar in nature. https://t.co/XEAOVCPQWi
Post‑marathon Reflections: Shoes, Fuel, and Doping Insights
I have some morning-after thoughts on that 1:59:30 performance and the marathon generally, ranging from shoes to doping via fuel, so let's see how it goes. And we'll explore them (and your thoughts) in the next podcast. So here goes......
How 2 Men Smashed Through a Marathon Barrier Long Thought Unbreakable
Kenya’s Sabastian Sawe and Ethiopia’s Yomif Kejelcha shattered the long‑standing two‑hour marathon barrier at the London Marathon, with Sawe clocking 1:59:30 and Kejelcha 1:59:41 in his debut. Sawe’s time sliced 65 seconds off the previous world record, while third‑place Jacob...
Speed Comes From Volume, Volume From Slowing Down
The way to run fast is to run more. The way to run more is to run slow.
Lanserhof’s £1,500 Mayfair Marathon Prep Offers Elite Recovery Ahead of London Marathon
Lanserhof at the Arts Club in Mayfair unveiled a £1,500 (≈$1,875) marathon preparation package that blends high‑tech cryotherapy, sports‑science diagnostics and bespoke training. The program targets both elite athletes and affluent weekend runners ahead of the April 25 London Marathon.
True Fitness Includes Rest, Not Nonstop Running
Seeing a lot of runner post-race not take time off from exercise because “this is what works for me.” A healthy relationship with running includes rest days, off-seasons and the ability to not run without spiraling. If your version of...
Six Hours of Sleep Equals 48 Hours Awake
Use your illusion well. While mindset and optimism are fantastic, the truth is always hidden in physiology for some reason… The problem w/ poor sleep habits is while you can convince yourself <6hrs is fine the reality is you perform like...
ZM Strong Like Bull Training Log (Tactical Barbell Training Log)
The discussion centers on integrating heavy carries—specifically sandbag and stone lifts—into the Tactical Barbell "Strong like Bull" program as an alternative to traditional deadlifts. The participant learns that a single sandbag in the school weight room can fulfill the carry...
Both Poor and Great Sleep Scores Skew Performance—Prioritize Quality Rest
Yes a poor sleep score can bias your performance as can a great one (discussed in detail w/@AliaCrum @Stanford expert on science of belief & mindsets on the HLP (link below) but there are obvious limits on this. Tracked or...
Omanyala’s 9.96 Sprint Wins Kip Keino Classic, Kenya’s First Sub‑10 Finish of Season
Ferdinand Omanyala captured the men’s 100m at the Absa Kip Keino Classic with a season‑best 9.96 seconds, the only sub‑10‑second performance on the day. The win follows his 9.98‑second victory in Addis Ababa and reinforces Kenya’s emerging sprint pedigree.
Ronaldo’s Zero‑Refined‑Carb, High‑Protein Diet Gains Spotlight as Evidence‑Based Blueprint
Cristiano Ronaldo, together with his sports‑nutrition team, disclosed an evidence‑based natural diet that eliminates refined sugars and flour while emphasizing 2.2‑2.5 g/kg of lean protein, low‑glycemic carbs and daily omega‑3s. The revelation, published on April 25, 2026, is fueling public interest in clean‑eating...
Sawan Barwal Breaks 48‑Year‑Old Indian Marathon Record in Rotterdam
Sawan Barwal, a 27‑year‑old from Himachal Pradesh, clocked 2:11:58 at the Rotterdam Marathon, eclipsing Shivnath Singh's 1978 national record. The debut performance highlights a shift in Indian distance‑running training and fuels Barwal's ambition for the 2028 Los Angeles Olympics.
Year-Long Exercise Trial Cuts Cortisol, Boosting Biohack Credibility
Researchers at the University of Pittsburgh and AdventHealth published a randomized trial showing that 150 minutes of weekly aerobic exercise over a year significantly reduced cortisol levels in 130 adults. The findings give biohackers a rigorously tested tool for stress...
Sustaining 4:33/Mile for Two Hours on Treadmill
Just so it’s clear. This is a 4:33 per mile pace for almost 2 hours. For the treadmill warriors out there that’s 13.1-13.2 on your treadmill (if it even goes that high)
Matteo Jorgenson Returns to Training a Week After Amstel Gold Crash
Visma-Lease a Bike announced that Matteo Jorgenson resumed training on rollers only a week after his Amstel Gold crash and collarbone surgery. The swift comeback forces the team to reshuffle its line‑up for Liège‑Bastogne‑Liège, highlighting the growing role of accelerated...
How John Lost 19 Pounds & Dropped 10% Body Fat in 6 Months
John, a 46‑year‑old frequent traveler with lingering injuries, enrolled in Legion Athletics’ six‑month body‑transformation coaching. Guided by coach Adam, he followed a customized nutrition plan for travel and injury‑friendly workouts, shedding 19 pounds and dropping 10 % body‑fat. His waist trimmed from...
Sawe's Sub‑2 Mile Shocks, Splits Reveal Future Potential
Emergency pod is up. #Sawe runs 1:59:30 in London. We break down the eye-watering splits behind the performance, and offer insights on credibility & the future of a redefined sport, with hints that both Sawe, Kejelcha (1:59:41 debut) & others...
This Lunge Variation Works Your Glutes Even More (With Less Stress On The Knees)
Certified trainer BB Arrington highlights reverse lunges as a simple, low‑impact lower‑body move that emphasizes glute activation while sparing the knees. The exercise involves stepping back, hinging at the hips, and optionally holding a weight, with a three‑second pause at...
This Is the Number-One Indicator You’ll Fall Off of Your Marathon Pace, Says a Veteran Pacer
Veteran marathon pacer Christine Rockey warns that heavy, panting breathing within the first mile is a reliable red flag that a runner will lose their goal pace, typically dropping off between miles 10 and 12. She links the symptom to...
The Best Massage Guns to Help Soothe Sore Muscles
Massage guns are gaining traction as at‑home recovery tools, with several models vying for the top spot in 2026. The Theragun Elite emerges as the overall favorite, offering 40 lb of pressure, 16 mm amplitude, and a user‑friendly OLED screen, though it...
Garik Karapetyan Claims Third European Weightlifting Gold with 415 Kg Total
Garik Karapetyan of Armenia lifted a combined 415 kg to win the men’s 110 kg division at the 2026 European Weightlifting Championships in Batumi, edging Romania’s Luis Lauret by one kilogram and securing his third senior European title.
These Four Supplements Can Help You Recover From A Hot Workout
Exercising in hot conditions diverts blood away from the gut, compromising intestinal barrier integrity and increasing inflammation and GI distress. Recent studies tested four supplements— a two‑strain probiotic, berberine, curcumin, and New Zealand blackcurrant extract—on trained runners in a heat chamber....
The Workout That Lets You Lose Fat & Gain Muscle At The Same Time
A recent Frontiers in Endocrinology study tracked 304 adults on a 500‑calorie daily deficit for just over five months, comparing resistance training, aerobic exercise, and no structured activity. While total weight loss was similar across groups, only the resistance‑training cohort...
Optimal Pre‑Race Meals and In‑Race Fuel Guide
Learn about what should you eat the day before, or the morning of the marathon, and what drinks, gels and solids you should take during the marathon, and how often. https://t.co/WwgsaMEARa https://t.co/WMIxz9BF77