Try Hammer Intervals to Shake up Your Speedwork Routine
Hammer intervals inject a faster surge every third or fourth rep while keeping recovery periods unchanged, creating a higher fatigue level that mimics race conditions. Coach Mario Fraioli explains that this method trains athletes to run hard when already tired, sharpening both physical and mental endurance. The article provides concrete examples ranging from 400‑meter repeats to half‑marathon‑pace intervals, showing how the technique can be scaled to any distance. Because the workout demands longer overall recovery, it’s best placed in the middle of a training block rather than before a key race.
Download the Women's Health Workout App, All Out Studio, to Train with Our Fitness Pros
Women’s Health has launched All Out Studio, a new fitness app offering more than 450 on‑demand video workouts curated by the magazine’s vetted trainers. The platform delivers programs for strength, weight loss, Pilates, HIIT and long‑term training plans, all streamable...
She Thought She Needed Hours in the Gym to Get Strong. Then At-Home Workouts Changed Everything.
Former collegiate runner Ashley Tysiac recounts shifting from hour‑long gym sessions to 30‑minute at‑home strength workouts after entering the workforce. She highlights how the Race‑Ready Strength program provides step‑by‑step, three‑times‑weekly routines that complement running without sacrificing time. The guide includes...
Study Suggests Fermented Milk Protein May Support Young Athletes
Researchers conducted an eight‑week, double‑blind pilot trial with 44 pre‑pubertal boys, comparing daily fermented milk protein, regular milk protein, and placebo drinks each delivering 12 g protein per 200 ml. The fermented milk group showed modest but significant improvements in 10‑meter sprint...
How ‘The Pogačar Effect’ Rewrote the Rules of High-Carb Fueling for the Cobbled Classics
High‑carb fueling has become a cornerstone of the cobbled classics, with riders now ingesting roughly 120 g of carbohydrate per hour from the start of races like the Tour of Flanders and Paris‑Roubaix. The so‑called “Pogačar Effect,” driven by Tadej Pogačar and...
Optimising Exercise Training Prescription in Cardiac Rehabilitation Beyond Clinical Guideline Recommendations
The article reviews current cardiac rehabilitation exercise guidelines and proposes a more individualized, higher‑intensity prescription. It highlights that high‑intensity interval training (HIIT) and interval‑based resistance protocols can boost peak VO₂ and functional capacity without raising adverse events when supervised. The...
Post-Activation Performance Enhancement as a Multi-Purpose Tool for Developing Power Output in Youth Athletes, Preserving Functional Ability of the Ageing...
The PhD Academy‑Awarded study examined post‑activation performance enhancement (PAPE) across three populations: trained youth athletes, middle‑aged recreational athletes, and team‑sport players at risk of ACL injury. Researchers tested acute bilateral and unilateral lower‑body PAPE under varied volume‑load conditions and evaluated...
Effect of High-Intensity Interval Training on Aerobic Capacity, Physical Fitness, and Body Composition in Martial Arts Athletes: A Systematic Review...
A systematic review and meta‑analysis of 14 randomized trials involving 348 martial‑arts athletes found that high‑intensity interval training (HIIT) significantly enhances aerobic capacity, athletic performance, and body‑fat reduction. VO₂max improved with a large effect size (SMD = 1.04), while lower‑limb power, agility,...
Scientists Discover Sleep Switch that Builds Muscle, Burns Fat, and Boosts Brainpower
Researchers at UC Berkeley mapped a hypothalamic circuit that controls growth hormone release during sleep, identifying how GHRH and somatostatin neurons interact and feed back to the locus coeruleus. Using optogenetic recordings in mice, the Cell study showed distinct hormone...
Simo - The Red Shoe Diaries - Part 3
The athlete logged a high‑volume strength session on March 30, highlighting a progressive axle clean that topped out at 87.5 kg (193 lb) across several sets. A single‑overhead‑bar (SSB) squat was performed on an Elitefts bar, with the lifter deliberately limiting squat volume...
How Nathan Payton Feeds the Strongest Men on Earth
At the Arnold Classic, nutrition architect Nathan Payton guided four strongmen who finished second, third, fourth and seventh, showcasing his impact on elite performance. He relies on dry‑starch snacks like Rice Krispie treats combined with sodium to lock fluid and...
Are Hip Thrusts Overrated? The Truth About This Glute-Building Staple
Hip thrusts have surged from niche lift to social‑media staple, propelled by Bret Contreras’s EMG research showing superior glute activation at lockout. Scientific studies confirm they match squats for glute hypertrophy but deliver less thigh growth and lower spinal stress....
If You Can Run 3 Miles, You’re Ready to Tackle Marathon Training
Runner’s World’s Jeff and Matt Rudisill explain that completing a three‑mile run signals readiness for marathon training, not the ability to finish 26.2 miles immediately. Coach Christine Rockey emphasizes that the skills and aerobic base built at three miles translate...
Jason Bjarnson Shares 5 Dragon Flag Versions to Build Stronger Abs
Former gymnast and long‑distance runner Jason Bjarnson leveraged his 1.4 million Instagram followers to showcase five Dragon Flag variations, ranging from a beginner‑friendly bent‑knee version to a weighted overload. He outlines a progressive routine—bent knee, core‑twisting, alternating, full, and weighted—suggesting 10‑12...
Why Strength Training Is Non-Negotiable for Female Mountain Athletes
Strength training is essential for female mountain athletes, providing the structural foundation that lets aerobic capacity translate into sustained performance on rugged terrain. It safeguards bone density, joint stability, and muscle mass, especially as women navigate hormonal shifts and aging....
How Much Protein Do You Need? Here's How to Personalize Your Optimal Intake
Protein intake has surged in public discourse, prompting the latest Dietary Guidelines to recommend 1.2‑1.6 g per kilogram of body weight daily. The article explains how to calculate personal needs, adjusting for activity level, age, and muscle‑preserving goals. It also compares...
Strong for Life Part 2 – From Frailty Score to Strength Prescription
Strength training is positioned as a modifiable lever to counter frailty, using the Rockwood Clinical Frailty Scale (CFS) to tailor exercise intensity. The article outlines a three‑level prescription matrix—supported, standard, and power—matched to CFS bands, recommending 4‑6 core movements performed...
Once More with Feeling
BethB’s “10,000 Kettlebell Swing Challenge” logged 4,000 swings across five rounds, each with a different weight and a 2‑minute‑30‑second rest. Round times fell from 2:58 to 2:42, indicating improving efficiency. The author reflects on the mental boost of the routine...
Antiquity's Training Log: Kettlebell-Focused Regimen
The AXE (A + A) training program’s fifth week features two kettlebell‑centric sessions. Day one combines a 28 kg kettlebell Iron Cardio circuit with bench work and mobility, completing 25 rounds while remaining self‑regulated rather than an AMRAP. Day two shifts to a...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
The 18 Best Lower-Body Exercises for Your Leg Day Routine, According to Trainers
Women’s Health outlines a trainer‑curated leg‑day program featuring 18 lower‑body movements that target both the anterior and posterior chains. The guide recommends selecting five to six exercises, performing three sets of eight to ten reps with 30‑60 seconds rest, and...
ActivitiesGuy Log III: Now Contains Westside Conjugate Like Substance
ActivitiesGuy posted two workout logs on March 25 and March 27, detailing box squat sessions that peaked at 225 lb despite feeling ill and a sore back. The athlete recorded progressive rep schemes across multiple weight tiers, then announced a planned...
Should You Track Your VO2 Max?
The Economist highlights a surge in interest around VO₂ max after Norwegian triathlete Kristian Blummenfelt posted a record‑breaking score of roughly 84 ml kg⁻¹ min⁻¹. Traditionally a metric for elite athletes, VO₂ max is now being promoted by fitness influencers as a personal health dashboard. Wearable...
How Personal Training Helps You Hit Your Goals
Executives increasingly turn to personal trainers to replace generic workout plans with customized, data‑driven programs. By aligning fitness goals with demanding schedules, trainers provide structure, accountability, and biomechanical expertise that translate hard work into measurable performance gains. The approach mirrors...
Why a Former Tour De France Pro Recommends Gaining Weight
Former Tour de France pro Svein Tuft joins Mike Levy’s podcast to recount wild career anecdotes, from train‑hopping across North America to a UFO sighting in British Columbia. He argues that ultra‑endurance athletes should deliberately gain weight rather than arrive...
Stop Debating the Percentage. Here's How to Actually Find Your Speed Bench Weight.
The article debunks static percentage tables for dynamic‑effort bench work, arguing that bar speed—not a preset % of one‑rep max—should dictate load. It introduces a simple chalk‑mark protocol that lets lifters identify their personal speed‑bench window in a single session...
Vibration Plates Are Popular Among Wellness Influencers. Here’s What Experts Say About the Trend
Whole‑body vibration plates, popularized by wellness influencers, are exercise platforms that deliver 25‑50 vibrations per second, forcing rapid muscle contractions. Experts say they can modestly improve muscle tone, bone density, circulation, and balance, but only when paired with regular strength...
Strength Training Fails to Reduce Knee Stress in Osteoarthritis
An 18‑month strength‑training trial involving 377 knee‑OA patients boosted hip‑abductor, hamstring and quadriceps strength but did not lower knee joint loading or pain. A post‑hoc analysis of the 88 strongest responders confirmed significant muscle gains—45% in quadriceps, 68% in hamstrings,...
Hit the Ground Running With These Jogging Benefits
Jogging, positioned between walking and running, offers a steady‑pace aerobic workout that Dr. Leonardo Oliveira recommends for its endurance focus. Just 15 minutes of jogging three times a week can lower stress, boost calorie expenditure and improve insulin sensitivity. The...
No Ergogeniceffect of Β-Alanine on Repeated Sprint Ability: A Systematic Review and Multilevel Meta-Analysis of Randomized Controlled Trials
The systematic review and multilevel meta‑analysis of 17 randomized controlled trials involving 293 healthy participants found that chronic β‑alanine supplementation does not improve repeated sprint ability (RSA). Pooled standardized mean differences for mean RSA performance, peak performance, and fatigue decrement...
Association Between Apolipoprotein E Gene Polymorphisms and the Effects of High-Intensity Interval Training on Body Composition in University Students
A 12‑week high‑intensity interval training (HIIT) program was administered to 236 non‑athletic Han Chinese university students and genotyped for APOE variants. The promoter SNP rs405509 emerged as the sole polymorphism linked to body‑composition outcomes, with the GG genotype showing higher...
You Hate a Chest Strap HRM? Me Too, That’s Why I Love Coros’ Arm Band HRM
Coros introduced an arm‑band heart‑rate monitor that delivers near‑chest‑strap accuracy while eliminating the discomfort of a traditional strap. Independent testing with a hospital‑grade Holter showed the device deviates by only one to two beats per minute, far better than most...
The Effects of Three Different Pilates Methods on Pelvic Floor Muscle Function: A Randomized Comparative Interventional Study
A randomized trial compared Reformer Pilates, Mat Pilates, and a home‑based exercise regimen in 48 healthy women over ten weeks. Both Reformer and Mat Pilates produced statistically significant improvements in pelvic floor muscle strength and endurance, as well as core...
Level up Your Spring Race Prep with the Peloton Tread+
Peloton’s Tread+ treadmill is positioned as a comprehensive training platform for spring race preparation, offering structured programs from 5K to marathon distances. The device integrates auto‑incline technology and Peloton IQ to deliver personalized pace targets that adapt to each runner’s...
Double Kettlebell Clean and Press and Deadlifts
MarkDeadliftKBSwing outlines a new training routine that pairs daily double kettlebell clean‑and‑press and pull‑ups with a weekly AMRAP deadlift session. In his latest AMRAP, he lifted 180 kg for seven reps and aims to reach 12‑15 reps before re‑testing his max....
If You Want to Improve Your Breathing Performance on the Bike, You Need to Get Familiar With This Muscle
Cyclists often overlook the diaphragm, yet it powers the breath that fuels every pedal stroke. Research and expert insight reveal that many riders habitually breathe shallowly, using chest muscles instead of the diaphragm, which limits oxygen intake and hampers performance....
A 30-Minute Treadmill Progression Run
Runner’s World coach Jess Movold outlines a 30‑minute treadmill progression run that blends warm‑up, three escalating intervals, and a cool‑down. The workout starts with a six‑minute easy jog, then moves through a three‑minute threshold effort, a two‑minute 10K pace, and a...
Study Explores Broccoli Powder Supplementation in Exercise
A recent Lithuanian Sports University study examined short‑term broccoli powder supplementation in 17 healthy men performing an incremental bike‑ergometer test. Participants consumed 10 g of broccoli powder (0.5 % mustard seed) for 14 days, which significantly increased urinary sulforaphane, confirming absorption. However,...
Vitamins B3 Plus B6 May Boost Muscle Repair After High Intensity Exercise: Nestlé Study
A Nestlé‑backed randomized trial gave healthy men 714 mg nicotinamide and 19 mg pyridoxine daily for nine days after intense eccentric exercise. The B‑vitamin combo boosted muscle stem cell numbers by 29% and accelerated differentiation markers—MyoD+ cells rose 67%, myogenin+ cells 34%,...
Master Your Next Marathon with Olympian Dylan Wykes
Olympian marathoner Dylan Wykes appears on The Shakeout Podcast to share his expertise for spring marathon runners. Wykes, a former Canadian marathon champion and 2:10 finisher, now runs Mile2Marathon, a coaching platform for athletes of all levels. He discusses how...