Runners, You Need These Single-Leg Exercises on Your Schedule
Runner’s World highlights the importance of incorporating single‑leg strength work into a runner’s routine. The article outlines five core unilateral exercises—glute bridge, Romanian deadlift, step‑up, single‑leg squat, and Bulgarian split squat—each prescribed at four sets of eight reps. By targeting stability, power, and foot‑muscle activation, these moves aim to combat leg fatigue, boost speed, and lower injury risk. Coaches recommend dedicating at least one weekly session, even training barefoot to further strengthen the foot.
The Bicycling Show About Bicycling: Ascend Any Climb Easier With These Expert Tips
The Bicycling Show released an episode where editors Tara, Tom, and Trevor break down expert climbing strategies for cyclists. They emphasize that increasing power is the most effective way to tackle uphill sections and recommend using GPS data to pace...
RICE or METH for Running Injuries?
Runners dealing with acute injuries can choose between the classic RICE protocol—rest, ice, compression, elevation—and the newer METH approach—movement, elevation, traction, heat. RICE is most effective within the first 24‑48 hours to curb swelling, while METH supports active recovery after...
Hometown Races Like Easton's Twilight Criterium Can Help Build Fitness. Here's How to Conquer Them.
The Easton Criterium, a 0.71‑mile, six‑turn circuit in Pennsylvania’s Lehigh Valley, draws riders nationwide each Memorial Day weekend. Coach Daniel Holloway, a 21‑time national champion, shares a detailed race‑day playbook that includes a structured 30‑minute trainer warm‑up, precise pre‑race fueling,...
Can You Run an Ultra on Low-Mileage Training?
Manuela Vilaseca captured the Triple Crown of 200‑mile ultras, beating the previous course record by more than 29 hours, while logging far fewer weekly miles than traditional ultrarunners. Her regimen relies on a deep aerobic base built over years of...
5 Pull-Up Alternatives to Build Upper-Body Strength and Fix Weaknesses
Pull-ups remain the benchmark for upper‑body strength, yet many lifters can’t perform a single rep due to limited strength, grip fatigue, or joint discomfort. The article outlines five targeted pull‑up alternatives—mixed grip pull‑ups, inverted rows, TRX pull‑ups, negative pull‑ups, and...
CM Punk’s and Bayley’s Brutal WrestleMania Leg Workout Will Destroy Your Legs
World Heavyweight Champion CM Punk and four‑time champion Bayley teamed with elite strength coach Jay Ferruggia for a leg‑focused training session ahead of WrestleMania 42. The workout, featuring lying leg curls, back extensions, hip thrusts, pendulum squats and planks, targets...
Why You Should Start 'Vertical Training' Outside
Vertical training—deliberate stair climbing—offers runners a low‑cost, high‑impact way to boost strength and cardio without a gym. By forcing the body to work against gravity, stair workouts target the posterior chain, improve explosive hip extension, and can be scaled from...
7 Knee-Strengthening Exercises That Prevent Pesky Knee Pain
Although cycling is low‑impact, knee pain affects a sizable share of riders. A study of 116 professional cyclists found 23 percent experience knee discomfort, and the rate is likely higher among amateurs. Experts explain that prolonged sitting and weak core, glute,...
High-Waisted Bottoms Are Hot Right Now. But Should You Be Running in Them?
Runner’s World highlights growing high‑rise tights trend but warns they can act like a tourniquet on the pelvic floor. Physical therapist Dr. Amaya Liles explains that excessive waistband pressure hampers core engagement and may trigger bladder leakage, hip ache, constipation,...
7 Marathon Training Mistakes Coaches See Athletes Make
Coaches warn that marathon trainees often sabotage progress by running easy days too fast, ignoring life stress, and over‑loading workouts. They stress the value of heart‑rate monitoring, balanced weekly volume, and realistic pacing. Missed runs should be replaced, not stacked,...
How to Increase Your Squat
Strength coach Sam Shethar outlines a systematic approach to increasing squat performance, emphasizing precise technique, progressive programming, and supportive lifestyle habits. He advises lifters to master a consistent squat form, select a squat variation that matches their biomechanics, and rotate...
3 Common Signs You Ran Too Hard in a Speed Workout, According to a Run Coach
Speedwork is essential for building power and running economy, but running intervals too hard can backfire. Coach Mike McMillen warns that lingering soreness, mental burnout, and stalled performance are clear signs you’ve overcooked a workout. He recommends starting each session...
How Many Miles to Run a Week Based on Your Current Running Goals
The piece breaks down weekly mileage targets for common race distances, ranging from 10‑25 mi for a 5K up to 30‑60 mi for a marathon, and links those targets to five typical running goals. It draws on insights from RRCA‑certified coach Melanie...
FTP Is Setting You Up for Race Day Failure. Here’s the Metric That Matters.
Triathletes often chase higher functional threshold power (FTP) but the metric fails to predict performance in long‑course events. The article argues that durability— the ability to sustain power and keep heart rate stable over hours— is the true determinant of...
Research Shows The One Supplement That Supports The Muscle-Brain Axis
Research published in April 2026 highlights creatine’s role in the muscle‑brain axis, showing that the supplement can boost the release of myokines that influence cognition, mood and neuroinflammation. The study outlines four pathways: enhanced ATP availability in muscle, increased muscle...
What Is Functional Strength Training?
Functional strength training targets everyday movements—standing, bending, pulling, rotating—to build practical muscle. Unlike isolated bodybuilding routines, it engages multiple joints and muscle groups simultaneously, mirroring real‑life tasks. Physical therapist Justin Nessel outlines core exercises such as reverse lunges, sit‑to‑stand, and...
Creatine Supplementation in Young Men Under Resistance versus Non-Resistance Training: A Systematic Review and Meta-Analysis of Strength, Performance, and Lean...
A systematic review and meta‑analysis of 39 randomized trials in healthy men aged 18‑30 examined creatine supplementation under resistance training (RT) versus non‑resistance training (non‑RT). Creatine combined with RT produced significant gains in fat‑free mass (+3.39 kg) and lean body mass...
How VirtueLife Makes Home Physiotherapy Actually Work
VirtueLife, founded in 2023 by Yogesh and Ruby Patel, offers a SaaS platform that lets physiotherapists prescribe video‑guided home exercises from a library of about 2,000 movements. The system uses OpenAI‑powered AI to generate suggested plans, which clinicians must review...
In Tight Quarters, Artemis II Astronauts Stay Fit with the Flywheel
NASA’s Artemis II crew is using a compact flywheel exercise device to counteract microgravity‑induced muscle and bone loss during the mission’s 10‑day flight. The handheld system fits in a carry‑on‑sized space, yet can deliver up to 400 pounds of resistance for squats,...
This Quick, Trainer-Backed Workout Will Help You Build Fuller, Rounder Glutes
A new fitness craze dubbed the “glute shelf” has taken off on TikTok, describing a pronounced upper‑glute contour. Experts from ATTAGIRL, Strong With Nat, and Therabody explain that while the term isn’t anatomical, it reflects a visual goal achievable through...
Is that $350 Shoe Really Worth It?
The rise of "super shoes"—models featuring advanced foam and carbon‑fiber plates—has pushed retail prices to $280‑$400, compared with $150‑$180 for standard trainers. Since Nike introduced the Vaporfly in 2017, World Athletics reports over 40 world records linked to the technology,...
Should You Use AI for Your Training Plan?
ChatGPT and similar AI chatbots are increasingly being used by runners for training advice, but research shows mixed results. Studies reveal that AI‑generated plans are acceptable for beginners but often contain errors for intermediate and advanced athletes, especially around race...
Can’t-Miss Workouts for a Half-Marathon PB
As spring half‑marathon races approach, runners can sharpen performance with two focused workouts: a broken tempo session and a long run that ends with a fast finish. The broken tempo breaks a half‑marathon pace into three ten‑minute intervals, teaching athletes...
Peptides for Longevity: Performance Breakthrough or Manufactured Controversy?
Peptides such as BPC‑157, TB‑500, CJC‑1295 and Ipamorelin are moving from fringe forums into mainstream athletic circles, promising faster tissue repair, better sleep and enhanced hormone balance. The author argues that these compounds do not create new performance concepts but...
You Love Crushing Long Runs—But Always Feel Fatigued. Missing Rest Days Could Be the Real Problem.
Long‑run enthusiasts often feel lingering fatigue, but skipping scheduled rest days can amplify soreness, low motivation, and injury risk. Certified trainer Matt Campbell emphasizes that a dedicated rest day—ideally after the weekend long run—allows muscles to repair, glycogen stores to...
Newer Is Not Necessarily Better
Rowing performance has historically improved with equipment breakthroughs such as the Macon blade, sliding‑rigger sculls, and the big‑blade era, each shaving seconds off 2,000‑meter race times. However, since around 2010, international times have plateaued despite ongoing advances in boat and...
The Secret to Smarter Training Isn’t on Your Wrist. It’s Already Inside You.
The article advocates using Rate of Perceived Exertion (RPE) as a core training cue for cyclists, arguing that it cultivates a mind‑body connection that technology alone cannot provide. By learning to interpret breathing, muscle tension, cadence and mental strain, athletes...
The Best Ironman and 70.3 Races for Your Swim, Bike, and Run Strengths
The analysis of over 200,000 finishes from Ironman and Ironman 70.3 events (2023‑2025) shows that the run remains the most decisive leg for age‑group athletes, accounting for roughly 41‑44% of overall race importance. Swim and transitions, while comprising only about 10‑16%...
Does Your Body Have An "Energy Budget?" New Study Shows A Surprising Answer
A new Virginia Tech study published in the Proceedings of the National Academy of Sciences tracked 75 adults for two weeks and found a direct, linear relationship between physical activity and total daily energy expenditure. Using isotopic tracing of oxygen...
I Asked a Fitness Expert About Vibration Plates — Here's What She Really Thinks
Fitness expert Andrea Marcellus says vibration plates are useful for lymphatic drainage and gentle metabolic stimulation, but they lack evidence for fat loss or osteoporosis treatment. She highlights that low to medium intensity settings provide the most benefit, while high...
When You Eat on the Trail Matters More Than You Think. A Dietitian Explains.
Registered dietitian Aaron Owens Mayhew explains that when hikers eat is as critical as what they eat. He frames hiking as an endurance sport and urges pre‑hike breakfasts, hourly carbohydrate snacks, and terrain‑specific fueling. The article outlines six practical timing...
5 Pounds of Raw Muscle: How Pogačar Bulks for the Cobbles and Cuts for the Climbs
Tadej Pogačar deliberately adds about two kilograms of muscle each winter, swapping his lean climber frame for a more powerful build that excels on the cobbled classics. The shift, driven by a new coaching team led by physiologist Javier Sola, emphasizes strength...
Fitness Coach Anna McManamey-Cashion Shares 3 Proven Post-Binge Tips to Get Back on Track Fast
Australian bodybuilder and transformation coach Anna McManamey‑Cashion outlines three post‑binge recovery steps: hydrate with roughly 2.7 L of water daily, resume moderate exercise, and load the plate with gut‑friendly foods while ditching guilt. She stresses that the break can be a mental...
Low-Dose Ashwagandha Effective for Exercise Endurance and Overall Performance: RCT
A double‑blind, eight‑week trial found that a low‑dose 30 mg Ashwa.30 supplement boosted VO₂ max by 10.1% and raised maximal heart rate in healthy adults, while significantly lowering lactic acid and creatine phosphokinase levels. Participants also reported reduced perceived exertion and fatigue,...
How to Increase VO2 Max So Your Hard Efforts Feel Easier
VO₂ max, the body’s capacity to intake and use oxygen, is a key driver of cycling performance. Research shows that high‑intensity interval training (HIIT) can boost VO₂ max by up to 46% within six months, while long, slow distance rides...
Can Creatine Supplements Help You Ride Faster?
Creatine monohydrate, a well‑studied supplement, can increase phosphocreatine stores in muscle, enabling faster regeneration of ATP during brief, high‑intensity efforts. Research involving cyclists and other anaerobic athletes shows measurable gains in sprint power, hill‑climb bursts, and final‑lap accelerations, especially when...
A Women’s ‘Push-Up Hack’ Is Trending on Social Media – an Anatomist Explains Why It Works
A viral "women's push‑up hack" circulating on social media suggests turning the hands sideways instead of forward. Anatomists explain that the wider female carry angle and pelvis geometry make this hand orientation more biomechanically efficient, reducing elbow and shoulder strain....
Stop Squeezing Your Shoulder Blades: Why Your Bench Press Setup Is Holding You Back
EliteFTS explains that bench press stalls stem from poor setup, not a weak chest. The article advocates a full‑body wedge with a wide upper‑back base, depressed shoulders (“long neck”), and controlled leg drive rather than maximal scapular retraction or extreme...
This Muscle Is the Unsung Hero of Longevity. Here’s How to Strengthen It
The gluteal muscles are emerging as a critical factor for longevity, influencing balance, stability, and fall risk. Prolonged sitting can cause “dead‑butt syndrome,” weakening the glutes and forcing other muscles to compensate, which leads to pain and injury. Experts recommend...
Runners: Are You Overstriding?
Overstriding happens when a runner’s foot lands too far ahead of the body, creating a braking effect that wastes energy and stresses the joints. This habit often goes unnoticed until runners feel heavier easy runs or develop knee and shin...
I Wore a Glucose Monitor for a Month and Discovered 3 Fueling Mistakes That Were Making My Runs Feel Harder
A runner wore a sports‑specific continuous glucose monitor for a month and uncovered three fueling missteps that were hampering performance. Simple carbohydrates were needed before long runs to raise glucose levels, mid‑week workouts required intentional fuel instead of fasted sessions,...
Sumo Deadlift vs Conventional: Is It Cheating or a Smarter Way to Lift Heavier?
The sumo deadlift differs from the conventional style by using a wide stance and an inside‑hand grip, which shortens the bar’s travel and alters joint angles. This change shifts emphasis toward the quadriceps, glutes and adductors while still engaging the...
3 Proven Hypertrophy Tips From Coach McKenna Henrie
Coach McKenna Henrie, a former competitive bodybuilder, shared three proven hypertrophy strategies on Instagram: lift with intention, prioritize proper nutrition, and ensure adequate recovery. She emphasizes progressive overload with 8‑12 reps near failure, a modest caloric surplus rich in protein...
3 Niche Lower-Leg Exercises Every Runner Should Do
Adding targeted lower‑leg strength work can dramatically cut injury risk for runners while boosting speed. The article highlights three niche exercises—the tibialis raise, towel curl, and seated soleus raise—each designed to fortify muscles often neglected in typical training. Specific set...
The Commercial Gym Strongman: A Training Philosophy for Posterior Chain Dominance
Former strongman champion Russ Hamilton outlines a commercial‑gym training system that builds elite strongman strength without specialty equipment. The method hinges on three pillars: posterior‑chain development through heavy squats, movement‑simulation exercises like the Zercher squat, and finishing with upper‑back exhaustion...
This Crazy-Hard Squat Is So Effective, Even Just Trying It Will Make You Faster
Deanne Ross, a 56‑year‑old runner from San Diego, is training for a grueling 26‑island swim/run race in Sweden by adding pistol squats to her regimen. The single‑leg squat targets quads, glutes, hamstrings and core, improving balance and mobility essential for...
An Easy Way to Step Up Your Workout
Adding a household step or curb to body‑weight routines introduces height, letting users tweak exercise difficulty and target new muscle groups. Dr. Kyle Lau explains that hand placement on a step eases push‑ups, while elevating the feet makes them harder,...
Light Weight Training Log
The author is currently in a high‑volume 5×5 training block with back‑off sets, reporting significantly increased soreness and slower recovery. He has switched his primary bench press to a close‑grip position, maintaining roughly 95% of his regular lift weight despite...
Should You Exercise Harder or Longer? What New Data Suggests
Two recent UK Biobank analyses of 100,000 participants reveal that exercise intensity matters as much as total activity volume. Wei et al. found that, for equal weekly movement, higher‑intensity bouts are linked to a lower incidence of eight major chronic diseases,...