5 Essential Habits I’ve Embraced as I Approach 50 to Keep Running Strong
Colin McSherry, a senior art director at Runner’s World, shares five habits he’s adopted as he nears 50 to keep running sustainably. He emphasizes a proper warm‑up, building a solid base before speed work, smart recovery using foam rollers and TENS devices, motivational self‑talk, and shedding ego by running by feel, often on trails. The advice stems from his 20‑plus years of cycling and wrestling background, and his current routine balances family life, coaching, and cardio. McSherry’s approach aims to reduce injury risk while maintaining consistent mileage.
The 10 Best Electrolyte Powders (We Tested Nearly 20)
Wired’s product team tasted and evaluated nearly 20 electrolyte powders, tablets, drops and chews, publishing a ranked list of the best options for athletes, hangover relief, and everyday hydration. Liquid I.V. Hydration Multiplier emerged as the overall winner, praised for its...
Acute Citrulline Malate Shows Promise for Male Sprinters Going for Gold
Researchers gave elite male sprinters an 8 g acute dose of citrulline malate (CM) before a second 100 m sprint and found modest speed improvements, higher lactate rise, and reduced perceived fatigue compared with placebo. The double‑blind crossover study involved 11 collegiate...
Is It Actually Bad to Hold Your Breath When You Lift?
The article explains that holding your breath—using the Valsalva maneuver—creates intra‑abdominal pressure that stabilizes the spine and lets lifters handle heavier loads, especially on compound movements like squats and deadlifts. However, the technique can sharply raise blood pressure, causing dizziness...
From 920lb Deadlifts to Marathons: 5 Lessons on Extreme Performance and Resilience
Pete Rubish, once famed for a 920‑lb deadlift, has reinvented himself as a marathon runner, underscoring a profound shift from raw strength to cardiovascular health. After quitting performance‑enhancing drugs, he grappled with heightened health anxiety, a 24 mm kidney stone that...
Are You Actually Getting Fitter? Simple Field Tests for Mountain Athletes
Mountain athletes often lack reliable ways to gauge fitness because terrain, weather and altitude make traditional metrics like pace or mileage inconsistent. The article introduces practical field tests—nose‑breathing checks, heart‑rate drift, and anaerobic threshold time trials—to pinpoint aerobic and anaerobic...
What Is Dry Needling? And Does It Work?
Dry needling, an ultrathin‑needle technique targeting muscle trigger points, entered mainstream physical‑therapy after the AMA endorsed it in 2016. The method has been embraced by high‑profile athletes such as Travis Kelce and Caitlin Clark, positioning it as a fast‑acting recovery tool. However,...
Yoga for Tired Trail Runners
Trail runners face uneven terrain that taxes hips, calves, glutes and the lower back, especially as fatigue sets in. Targeted yoga poses—low lunge with posterior tilt, downward‑dog heel pulses, pigeon with forward fold, half‑kneeling quad stretch, and legs‑up‑the‑wall—restore balance, improve...
To Reap the Benefits of Cold Plunging, Avoid These 8 Mistakes
Cold plunging has surged into a $300 million wellness market, yet scientific consensus on its benefits remains fragmented. Experts from the University of Oregon and the University of Ottawa highlight mixed study results on recovery, metabolism, and cognitive gains. The article...
To Build Climbing Speed and Endurance, Our Fitness Expert Recommends These 3 Heart-Rate Zone Workouts
Using heart‑rate zones gives cyclists a data‑driven framework to boost climbing speed and endurance. The article outlines three zone‑based drills—a Power‑Building Ladder, Strength‑Building Surges, and a Threshold/Recovery interval—each targeting specific energy systems. It advises a warm‑up in Zone 1, 1‑2 weekly...
What 'Running Economy' Actually Means (and How to Improve Yours)
Running economy gauges how much oxygen—and thus energy—a runner consumes at a specific pace, essentially the fuel‑efficiency of a human engine. Garmin’s metric combines heart‑rate, stride length, ground contact time, vertical oscillation, and step speed loss, requiring a chest‑strap sensor...
What a Business Strategy Book Taught Me About Why Most Lifters Never Reach Their Potential
The piece translates concepts from Kathryn Ritchie’s business‑strategy book *Ignition* into strength‑training advice, arguing that most lifters fall short because of an execution gap rather than a lack of information. It introduces the “Three Enoughs” framework—enough clarity, enough cohesion, enough...
Jade Henderson’s Quick and Brutal Ab Workout: Build a Stronger Core Anywhere
Australian police officer and Guinness World Record holder Jade Henderson posted a no‑equipment ab finisher on Instagram. The routine consists of three moves—50 crunches, 50 side‑to‑sides, and 50 elbow‑to‑knees—performed against a wall for three rounds. Henderson emphasizes that the circuit...
Every Rider Needs These 6 Long-Distance Cycling Tips
Veteran cyclist Alex Stieda shares six practical tips for conquering long‑distance rides, emphasizing cadence, nutrition, pacing, wind strategy, preparedness, and on‑bike comfort. He advises cyclists to maintain a 90 rpm cadence, hydrate hourly, eat every 15 minutes, and break rides into...
Why You Should Add Eggs to Your Protein Rotation
Eggs remain a versatile, nutrient‑dense protein source, offering high‑quality amino acids, leucine for muscle synthesis, and essential micronutrients like choline, vitamin A, and selenium. A typical egg provides about 12.6 g of protein per 100 g, though other animal proteins often deliver more...
What To Do If You Aren’t Getting Results After A Workout
Many exercisers hit a plateau despite consistent effort, often because their training lacks structure, progressive overload, proper nutrition, recovery, or technique. The article provides a systematic checklist—reprogramming workouts, ensuring progressive overload, optimizing diet and hydration, prioritizing sleep, refining form, balancing...
How Do You Actually 'Engage' Your Core?
The article explains that “engaging the core” actually refers to two distinct techniques: hollowing (drawing the belly button toward the spine) and bracing (creating a rigid, pressurized torso). Hollowing primarily activates the transverse abdominis and is common in Pilates, yoga,...
The Most Overlooked Muscles To Prevent Injury & Most People Don’t Train Them
Research from the Peak Performance Project reveals that strengthening the soleus and posterior tibialis—muscles beneath the calf—can slash ACL tear rates by up to 67%. A longitudinal study of nearly 400 NBA players identified a common landing pattern, called “translation,”...
These Four Marathon Hydration Mistakes Could Wreck Your Race – and the Expert Fix Serious Runners Swear By
The London Marathon this April saw temperatures near 22.2°C, highlighting how hydration can make or break a race. Experts identify four recurring mistakes: starting under‑hydrated, relying solely on water, following rigid fluid‑intake rules, and mistiming gels. Sports scientist Dr. Sam...
Mel C Is 52 and Stronger than Ever – the One Heavy-Lifting Rule in Her Gym Routine Midlife Women Ignore
Melanie "Mel C" Chisholm, 52, relies on a strength‑first gym routine to stay performance‑ready. After a 2003 knee injury, she shifted from high‑impact cardio to heavy lifting, incorporating compound moves like deadlifts, squats and assisted pull‑ups. She trains five days...
Daniel Wiffen Talks Performance in Youtube Video Titled “Everything Went Wrong at Nationals”
Irish Olympic champion Daniel Wiffen, now training at the University of California, Berkeley, posted a candid 12‑minute YouTube vlog titled “Everything Went Wrong at Nationals.” He dissected his three victories at the 2026 Irish Open—400 m, 800 m and 1500 m freestyle—showing times...
6 Ways Your Smartwatch Is Lying to You, According to Science
Smartwatches have become a staple for fitness tracking, yet many of their core metrics are derived estimates rather than direct measurements. Research shows calorie‑burn calculations can miss the mark by more than 20%, while step counts under‑report by roughly 10%...
What Your Heart Rate Should Be While Exercising, According to Experts
Experts explain that exercising within 50‑85% of your maximum heart rate optimizes fitness while minimizing injury risk. Resting heart rates typically range from 60‑100 bpm for the average adult and drop to 40‑50 bpm in well‑trained athletes. Wearable devices now provide real‑time...
How to Improve Your Grip Strength
Grip strength is the force generated by hand and forearm muscles, according to UK trainer Ben Dillon. It underpins performance in key lifts such as deadlifts, pull‑ups and rows, while also safeguarding against overuse injuries. Beyond the gym, a solid...
Skipping This Step Before Exercise? You Could Be Slowing Your Gains
A new meta‑analysis of 33 studies involving roughly 900 participants shows that raising muscle temperature improves performance. For every 1 °C (1.8 °F) increase, muscle power rises about 3.5 %, especially in fast, explosive movements. Both active warm‑ups (light cardio, mobility drills) and...
How Lisa Lost 21 Pounds & Dropped 10% Body Fat in 9 Months
Lisa, a busy professional navigating menopause, enrolled in Legion Athletics’ body transformation coaching and shed 21 pounds while dropping her body‑fat percentage from 43% to 33% in nine months. Her coach, Dena, customized nutrition for her hormonal stage, incorporated strategic...
Clockin' A Grip
The log details a three‑day training block spanning April 13, 14 and 17, featuring high‑volume back and chest sessions followed by a deload week focused on legs and arms. Each main workout uses four rounds of 25‑repetition sets with short...
The Science Behind the Peptide Craze
The DIY peptide market has exploded, driven by influencers promising faster recovery, anti‑aging, and muscle growth. In 2023 the FDA barred compounding pharmacies from producing several popular peptides, pushing users to gray‑market imports. Health officials, including HHS secretary Robert F....
I Finally Found an AI Health Coach Worth Listening To
Whoop’s latest MG band bundles an AI health coach that moves beyond generic tips, offering real‑time, personalized guidance based on continuous biometric data. The coach proactively suggests workout adjustments, sleep windows, and recovery limits, even flagging hormonal changes and peak‑heart‑rate...
AI and Fitness: Why Some Athletes Are Using Chatbots for Their Workouts
Athletes are increasingly turning to general‑purpose AI chatbots such as Claude and ChatGPT for personalized workout guidance. The author uploaded a decade of Strava data to Claude, which produced a half‑marathon plan based on Jack Daniels' principles. Industry surveys show...
The 6 Best Barefoot-Style Shoes for Men
The article reviews six top barefoot‑style shoes for men, highlighting their fit, flexibility, and intended use cases. It explains how minimalist footwear engages foot muscles, potentially strengthening ankles, knees, and posture, while noting that those with foot ailments should avoid...
From High School Teammates to Boston Rivals: Inside the Elite Men’s Field for the 130th Boston Marathon
Media day in Boston revealed a deep elite men’s field for the 130th Boston Marathon. Defending champion John Korir has boosted his weekly mileage to a career‑high 270 km, while Kenyan track star Nicholas Kipkorir is debuting the marathon on the...
Rory Linkletter Tackles Killer Final Workout Ahead of Boston Marathon Podium Bid
Rory Linkletter posted a grueling final workout ahead of the Boston Marathon, completing three five‑mile sets at marathon pace with a one‑mile float, totaling 17 miles. The session, designed to simulate Boston’s unpredictable surges, follows his 2:06:49 personal best at...
Yes, You Should Be Warming Up Before Hikes. Here’s How.
Hikers who skip a pre‑trail warm‑up often feel sluggish and risk injury, according to Boulder‑based trainer Marc Monroe, CSCS. Monroe outlines a concise 10‑minute routine split into mobility, activation, and dynamic movement phases to prime muscles, joints, and the nervous...
Zwift Can Leading to Huge Performance Breakthroughs if You Use These Powerful Tips
Zwift, once a niche indoor cycling platform, is now framed as a performance‑enhancing mindset tool. Coach David Lipscomb argues that indoor training isn’t about boredom but about cultivating Form, Technique, and Position (FTP) to unlock power beyond what power meters...
The 5-Minute Reset a PT Recommends for Every New Mom’s Wrecked Back–And How to Protect Yourself Long Term
Physical therapist Trudy Messer explains how everyday parenting tasks—feeding, carrying, and repetitive slouching—gradually reshape a new mother’s posture and breathing mechanics, often leading to chronic neck, back, and shoulder pain. She identifies forward‑head posture, the “parent hunch,” and one‑hip carrying...
Stop Pressing, Start Pulling: 5 Counter-Intuitive Lessons From Dave Tate’s Bench Press Master Class
Dave Tate’s recent Train Your Ass Off master class dismantles common bench‑press myths, presenting five counter‑intuitive cues that treat the lift as a full‑body engineering problem. He urges lifters to pull the bar out of the rack, apply the “Knee‑Hip”...
The Tool Olympic Gold Medalist Cole Hocker Uses to Add More Zone 2 Workouts to His Schedule
Olympic 1500 m champion Cole Hocker has turned cycling into a core cross‑training tool to boost his weekly volume without adding injury‑causing impact. After a 2022 foot stress reaction forced him off the roads, he began two‑hour, 40‑mile zone 2 rides on...
This 61-Year-Old Pace Group Leader Has Run More Than 70 Marathons. He Says This Is the Best Race-Day Strategy for...
Dave Masterson, a 61‑year‑old pace‑group leader with more than 70 marathons, champions an even‑split pacing strategy for runners of all abilities. He advises athletes to base their effort on perceived exertion and elapsed time at each mile marker rather than...
More Trouble Than I Am Worth: Chaos Is The Plan (T3hPwnisher Log)
t3hpwnisher posted a detailed fitness log on T‑Nation, covering a Korean‑style dinner, a fasted morning, and a Tactical Barbell Mass Protocol strength session. The workout featured a 360‑lb buffalo bar squat, a 168‑lb axle strict press (new 1‑rep PR), and...
Once More with Feeling
A forum contributor reports knee pain that intensifies after back squats and eases when the exercise stops, prompting a search for safer squat variations. The user references Dan John’s eight‑week Armor Building Formula as a structured alternative to traditional strength...
The Science Of Taper As Preparation For Swim Performance
An IB extended essay by junior swimmer Cooper Gill examined peer‑reviewed studies and performance models to determine whether taper length influences swim results. The analysis found that longer, well‑structured tapers consistently produce larger time drops, driven primarily by fatigue reduction...
Here’s How Long It Should Take You to Get Ready for a 5K
Runner’s World outlines realistic timelines for preparing a 5K, noting that the classic nine‑week Couch‑to‑5K may be insufficient for true musculoskeletal adaptation. New runners should expect three to six months of base building, while consistently active athletes need roughly eight...
The Price of Greatness: 5 Counter-Intuitive Lessons From the World of Elite Powerlifting
Dave Hoff, a 13‑year veteran of elite multi‑ply powerlifting, posted a 3,058‑lb total, underscoring that greatness demands pain and strategic minimalism. He rejects rigid 12‑week peaking plans, favoring long‑term consistency and emotional neutrality to avoid burnout. Hoff also emphasizes a...
Whoop Wants to Test Your Blood
Whoop is expanding its health platform with Specialized Panels, a set of five targeted blood‑test packages that measure 75‑89 biomarkers. Priced at $299 per panel, the tests are offered as one‑time purchases through Quest Diagnostics and sync results directly into...
How Little Can You Work Out Per Week And Still Build Muscle?
The article explains that two well‑designed strength sessions per week can produce measurable muscle growth, provided the workouts hit sufficient volume and intensity. Experts Alex McBrairty and Brooke Taylor stress progressive overload and total weekly sets over the number of training days....
10 Pallof Press Variations That Build a Stronger Core and Boost Strength Performance
The article outlines ten Pallof‑press variations that transform a simple anti‑rotation move into a comprehensive core‑strength system. Each variation—ranging from split‑stance and iso holds to chaos‑band and overhead presses—adds unique stability, balance, or strength challenges. Detailed set‑and‑rep schemes illustrate how...
The Only 2 Things You Need for a Bulletproof Gut | Table Talk #407 with Tim Walsh
Tim Walsh, known as the Vanilla Gorilla, leveraged gut health, magnesium, and vitamin D to help Canadian powerlifter Justin Zottl shatter four national records and add 120 lb to his total in nine weeks. He attributes the breakthrough to two core...
Your First Pull-Up Is Just the Beginning
Achieving the first pull‑up is a milestone, but it doesn’t replace the accessory work that got you there. Trainers recommend keeping negatives, banded reps, rows, and lat‑pulldown variations in the routine to broaden your strength range. By consistently hitting one...
How to Strength Train Like a Cyclist
Strength training designed to mirror a cyclist’s riding position is gaining traction as a performance booster. Trainers Jacques Devore and Karen Duff outline a 7‑move circuit that targets power, core stability, and upper‑body strength using only dumbbells or a kettlebell....