Today's Fitness Pulse
Walking Boosts Brain Health and Metabolism in Older Adults
A 12‑week supervised aerobic program for sedentary adults aged 50‑80 in Saudi Arabia raised circulating irisin and brain‑derived neurotrophic factor while lowering leptin, oxidative stress and inflammatory cytokines. Metabolic markers such as blood glucose and VO2max improved, and cognitive test scores increased across participants, with the sickest brains showing gains of about 30%.
Essential Squats to Elevate Strength and Stability
The article outlines essential squat variations that can boost a runner’s strength and stability. It explains how lower‑body strength work, especially squats, improves running economy and reduces fatigue during races. Specific moves—heel‑elevated squats, rear‑foot split squats, step‑downs, and Cossack squats—are described with cues and set‑range recommendations. Beginners are advised to start with bodyweight and prioritize technique before adding load.
Rehab Focus Fuels Strength Gains and Bench PR Hope
This knee isn’t behaving…rehab taking full focus but also making some good strength gains. A couple of light-ish bikes. Rehab routine everyday, stretching twice, foam rolling daily and everything anti inflammatory under the sun. Could be PB’ing on bench soon,...
Could Broccoli Shots Be the Secret to Your Next PB?
Broccoli sprout shots marketed under the Nomio brand are gaining traction among elite endurance athletes, who claim the isothiocyanate‑rich supplement lowers lactate and eases training stress. Early laboratory data suggest modest physiological changes, but real‑world performance gains remain unproven. The...
Free Tools to Analyze Individual Runs and Trends
For anyone who wants to track this themselves, I built 2 free tools that you can use. The first looks at an individual run, the 2nd looks at trends over multiple runs. You have to download the .fit files from...
Josh Kerr Aims to Shatter 27‑Year‑Old Mile World Record at London Diamond League
British middle‑distance champion Josh Kerr has announced a bid to break Hicham El Guerrouj's 27‑year‑old mile world record of 3:43.13 at the London Diamond League on July 18, 2026. The attempt follows Kerr's recent indoor 3,000m world title and comes as...
Consistent, Repeatable Moves End Low Back Flare-Ups
Low back pain usually isn’t about finding one magic exercise👇 It’s usually about doing the right things consistently instead of trying random stuff whenever it flares up. This move can help. �But the bigger win is when it becomes part of something repeatable. That’s...
Track HR Decoupling and Pace, Not Just Watch Metrics
There are better ways to measure progress than relying on your watch’s fitness algorithm. I track long runs and race pace workouts throughout the season. Then I check these metrics to see how things are changing: - Heart rate decoupling - Pace...
Can't Do a Pull-Up? This Marine Colonel Told Us How to Get Your First Rep
Marine Corps Colonel Misty Posey, once unable to clear the obstacle course, created a pull‑up program that is now used across the service. Her method relies on partner‑assisted reps, partials, jumping pull‑ups and controlled negatives while warning against over‑use of...
Training for Life: Fitness That Fuels Longevity
I’ve had the privilege of practicing in the same region for nearly 25 years. I’ve gotten to know many of my patients well. Some thrive despite the years; many don’t. Long ago, that observation started to quietly shape how I...
Consistent Morning Routine Fuels Daily Energy
Morning routine finished. Every single day. Today: > light in eyes + hair cap > breath work > protein + sups > strength 30 min > rucking 30 min > stretching 15 min > dry sauna > breakfast My favorite part of...
Meta‑analysis of 113 Trials Finds Collagen Supplements Boost Muscle, Joint and Skin Health
A comprehensive review of 113 clinical trials involving nearly 8,000 participants reports moderate gains in muscle strength, lower osteoarthritis pain, and enhanced skin elasticity and hydration from hydrolysed collagen supplements. The findings give the first robust, quantitative backing to a...
Coaches Must Tailor Strategies to Individual Athletes
Athletes come in all shapes and forms. One athlete’s elixir is another athlete’s poison. The coach’s job? Know which is which. https://t.co/Qt4hMfDvJz
Cluster Sets Boost Volume and Quality at 80‑90% 1RM
Clusters are free gains, pretty much rest 10-20s and do another rep. My preferred method for strength 80-90% of 1RM. 1 rep Rest 10-20s 1 rep Rest 10-20s 1 rep Rest 10-20s Done Increased volumes at higher intensities and higher quality reps.
76‑Year‑Old Diana Nyad Reaffirms 110‑Mile Swim Record, Showcasing Peak Aging Performance
Diana Nyad, now 76, completed the iconic 110‑mile Cuba‑to‑Florida crossing in 53 hours, matching the time she logged at age 64 and reaffirming the world record she set in her 60s. Her achievement spotlights how disciplined training and mental toughness...
We Need Real Endurance Coaches, Not Influencer Myths
This is why we need more endurance coaches (who know how VO2max is actually improved) and less "fitness influencers" around these parts 🤦♂️
Taylor Knibb and Kristian Blummenfelt Shatter IRONMAN 70.3 Oceanside Records
American Taylor Knibb and Norway’s Kristian Blummenfelt each posted new course records at the 2026 IRONMAN 70.3 Oceanside, finishing in 4:01:39 and 3:40:08 respectively. Their wins underscore a surge in elite depth, with eleven athletes beating the previous overall record.
Best Heart Rate Monitors (2026): Polar, Coros, Garmin
The 2026 roundup of heart‑rate monitors highlights the Polar H10 as the most accurate all‑round chest strap at $85, while the Garmin Forerunner 970 leads for runners with its advanced optical sensor. New form factors such as the Form Smart Swim 2 Pro...
Deep Dive: No Brand’s Demo
Web Smith has logged 786 consecutive days of 7‑12 miles, turning his daily runs into a data‑collection platform for running apparel durability. He tested half‑tights from ten brands over sixty days, evaluating fit, compression, pocket architecture, fabric wear and brand...
Experts Debunk ‘Weekend Reset’ Myth, Advise Daily Habits for True Recovery
Health specialists led by Dr. Sunil Rana of Asian Hospital say a weekend cannot reverse five days of unhealthy habits. They urge daily consistency in sleep, nutrition, movement, and stress control as the only reliable path to long‑term well‑being.
Sheffield Half Marathon Triggers Citywide Road Closures for Thousands of Runners
Organisers of the Sheffield Half Marathon announced rolling road closures and parking restrictions for Sunday, affecting central streets from 4 a.m. to 4:30 p.m. The event, run by Jane Tomlinson's Run For All, expects thousands of participants, including 18‑year‑old Jason Ciril, who is running...
Seaton Delaval Runner Sets London Marathon Goal After Parkrun Boost
Alannah Mathewson, a 29‑year‑old from Seaton Delaval, will compete in the London Marathon on 26 April 2026, fundraising for Parkrun Global. Her ambition follows three years of weekly Parkrun participation that transformed her from a casual jogger into a marathon‑ready athlete.
Rex Maurer Sets New American 400 IM Record at 3:32.96
Rex Maurer of the University of Texas posted a 3:32.96 in the 400‑meter individual medley, establishing a new American record while capturing the NCAA national championship. The performance underscores a shift toward race‑pace training and deeper talent pipelines in U.S....
Late-Afternoon Workouts Offer Peak Gains, New Review Finds
A comprehensive review of decades of exercise research published on March 28, 2026, concludes that late‑afternoon sessions coincide with the body's highest temperature and optimal hormonal environment, delivering the greatest strength and endurance benefits. The findings challenge the long‑standing debate over morning...
Round 3 Lifting
A Planet Fitness member reports a 40‑pound weight loss, dropping from 230 lb to 189 lb since October. The user follows a six‑day split that mixes resistance training, high‑volume bodyweight work, and daily steady‑state cardio. They now seek program advice to increase...
Holistic Training Counters Aging’s Multi‑Faceted Decline
Training for life means deliberately resisting the narrowing that accompanies aging without training. It means building and maintaining the full spectrum of physical capacity: aerobic base, strength, power, rotational core, lateral movement, balance, and landing mechanics. Not because any single...
Progressive Overload and Volume Drive Muscle Hypertrophy
Want to build muscle effectively? 💪 Muscle hypertrophy happens when protein synthesis outpaces breakdown driven by smart training, nutrition, and recovery. 1. Resistance Training Gradually increase weight, reps, or difficulty over time. • Aim for 10–20+ weekly sets per muscle group (spread...
The Tarahumara, Japan’s “Marathon Monks”, And the Strange Ancestors of Ultrarunning
The article explores the cultural roots of ultrarunning by profiling Mexico’s Tarahumara runners and Japan’s famed “Marathon Monks.” It highlights how both groups use endurance rituals, communal support, and spiritual purpose to achieve extreme distances. The piece connects these traditions...
Listen to Subtle Fatigue Signals, Back Off Early
Related to AC’s article Each time we arrive at a new level, it will only take a little too much to derail ourselves. “Little” meaning a couple hours/sessions per week or more than one bad decision (usually intensity related) The feeling to...
Recover Smart: Sleep, Rest, Eat, Cut Intensity
What if you run *too hard* for *too long*? If you might have risked injury or excessive fatigue/soreness, the best things to do are: 1. Sleep as much as possible 2. Rest 1-2 extra days 3. Overeat for ~2-3 days 4. Cut intensity the...
You Should Be Doing Hamstring Stretches Every Day—Here’s Why (and 7 to Try)
Personal trainers emphasize that daily hamstring stretching benefits everyone, from office workers to athletes. Prolonged sitting keeps the hamstrings in a flexed position, leading to tightness, reduced blood flow, and chain‑reaction pain in the back and neck. A ten‑minute routine...
Strides: Keep Heart Rate Low, Prioritize Cadence
Strides, when done correctly, shouldn't be long enough (or fast enough) to significantly elevate your heart rate. Shoot for... - Set cadence first - Progressively lengthen stride over ~10-15s - Gradually build to ~5k pace or a little quicker - Once you hit that pace,...
Injured Runners Usually Keep Running, Just Scale Back
When rehabbing an injured runner, is very rare that they need to completely stop running. There are a few injuries that require complete rest, but for the most part we use a reduction in intensity/volume before rest. For the most...
It Actually Takes a Lot Longer Than You'd Think to Lose Muscle From Not Working Out
Taking a break from exercise does not instantly erase months of training, but the rate at which fitness declines varies by modality. Strength and muscle size remain relatively stable for three to four weeks of complete inactivity, whereas aerobic capacity...
Early Run, Adjusted Pace, Trust Body Before Marathon
I woke up at 4:30 this morning to start my 23 mile run so that I could get it done before the temps started rising. My plan had me doing a 12-mile race pace block as a part of this...
Six Months at 75% MHR Boosts Fitness and Speed
Related to another post from yesterday... Most athletes could afford to spend at least 6 months of every year capped at 75% MHR. You won't do that, because you'll get bored and distracted (probably by something you read here) But you'd be a...
TCU Nutrition Professor Becomes First Woman to Win Cowtown Ultra Marathon
Assistant professor McKale Montgomery of TCU’s Burnett School of Medicine crossed the finish line first in the 31.1‑mile Cowtown Ultra Marathon, posting a 3:33:11 time and becoming the first woman to win the race outright. Her victory underscores the growing...
Your 70‑year‑old Self Depends on Today's Activity
A patient asked me yesterday why so many orthopedic surgeons seem to be in good shape. I told her... Because we know what happens to the human body when we're not. We see it every day. The loss of muscle that...
Intense Training Costs My Heart, Fuels Scientific Insight
For nearly 40 years I've used my body to test ideas about training intensity, HIIT, monitoring, etc. I seem to be paying for those sins now with big atrial fibrillation challenges. This distracts me a bit, but hey,...
The Role and Application Prospects of Plant-Derived Bioactive Peptides in Exercise Fatigue Recovery
Plant-derived bioactive peptides (PBPs) are emerging as natural, sustainable supplements that mitigate exercise‑induced fatigue. They act on multiple fronts—scavenging reactive oxygen species, suppressing pro‑inflammatory cytokines, and activating AMPK pathways to accelerate glycogen replenishment. These mechanisms collectively improve muscle recovery and...
Science-Backed Training Week Explained: Methodology Revealed
Long post. What my training week looks like… and why it looks like this. Sometimes understanding the science and theory helps anchor the methodology. Link for there 👇 https://t.co/2Xzne078WC
Adapt Your Training to Life’s Stress, Don’t Force Progress
Be flexible with the plan. Life stress = training stress. Missed sleep or travel = immediate pivot, never forced progression.
Nutritional Considerations for Athletes with Diabetes: Optimizing Performance and Glycemic Control
The review consolidates recent evidence on nutrition strategies that enable athletes with Type 1 and Type 2 diabetes to balance peak performance with tight glycemic control. It grades recommendations from strong (meta‑analyses) to expert consensus, emphasizing carbohydrate timing, protein intake, and targeted...
Uzbek High Pull Resurfaces as Grappler Strength Tool
While I don't program full lifts often. I still program high pulls especially for grapplers. Neat to see a resurgence with what is being called Uzbek high pull, which is a hinge into a high pull. https://t.co/miW6fkMiS2
Traditional Periodization Remains Core to Modern Sports
Ever since I travelled to Moscow in 1986 as a 20y old student in search of secrets, "periodization models" have spun in my head. This review helped slow the spin. Revisiting Tradition: Why the Traditional Periodization Still Shapes Modern Sport...
Coach Juliet Starrett Has the Secret to Riding Strong Into Your 50s, 60s, and Beyond
Juliet Starrett, a former extreme‑water champion turned mobility entrepreneur, champions the concept of "durability"—a blend of strength and mobility—to help cyclists thrive past their 50s. She argues that aging riders must counter declining bone density and stiffness by adding two...
Anatomical Variant Anconeus Epitrochlearis Linked to Thrower Elbow Pain
New podcast: I outline what an anconeus epitrochlearis is and how it can contribute to medial elbow pain, in throwing athletes. It’s important to consider anatomical variants in addition to medical and movement diagnoses. https://t.co/VY4K0Q0a2G https://t.co/mIa4FfK0bK
Methodical Strategies to Run a Fast Marathon
If you want to race 26.2 miles FAST, you have to be methodical. My piece in Trail Runner covers 5 good strategies (especially the last one)
Endurance Athletes Undereat Protein, New Study Calls for 2× RDA
A 2025 Springer Sports Medicine study shows endurance athletes need 1.8‑2.0 g of protein per kilogram body weight daily—about twice the sedentary recommendation—but many fall far short. Exercise‑metabolism researcher Dr. Sam Impey warns that the gap is especially wide among recreational...
Hit 350‑lb Squat, 2× Bodyweight After Losing 10 Lbs
It was a goal of mine to return to squatting 2x body weight after dropping ~10lbs. Happy to check that off the list after hitting 350 today at 174. https://t.co/GEF2I1d4aj
10 Spring Running Tips That Can Help You Train Smarter and Better Prepare for the Season
As spring arrives, runners are urged to refresh their gear, adopt layered clothing, and adjust training intensity to match unpredictable weather. Coaches recommend cleaning closets, replacing worn shoes, and stocking rain jackets, gloves, and reflective gear for visibility. Hydration, electrolyte...