7 Ways to Increase Your Restorative Time on Oura
Oura’s Restorative Time feature quantifies how long users stay in a parasympathetic, relaxed state by analyzing movement, finger temperature, heart rate and HRV. The blog outlines seven science‑backed tactics—deep breathing, calming music, NSDR, reading, guided meditation, relaxing media, and tea—to boost those restorative minutes. Research shows micro‑breaks of ten minutes or less cut fatigue, improve learning and lift productivity. By increasing Restorative Time, members can raise their Readiness Score, HRV balance, and overall stress resilience.
Torch Your Upper Body with This 4-Exercise Workout on Your Next Back and Biceps Day
Women’s Health outlines a four‑exercise back‑and‑biceps routine designed to be completed in about 20 minutes. The plan starts with pull‑ups, moves through alternating bent‑over rows and reverse flies, and finishes with biceps curls, each with specific set‑rep schemes. It emphasizes...
I’m a Weightlifter, and This Is How I’m Training for a Hyrox Race
A weightlifter is teaming with marathon runner Meredith Dietz for the Hyrox NYC women’s doubles race, a hybrid fitness event that alternates eight 1‑km runs with functional‑strength stations. Recognizing that running dominates race time, she has reshaped her training around...
Your Smartwatch Metrics, Explained
Smartwatches now display advanced fitness metrics such as VO2 max, heart‑rate variability (HRV) and lactate threshold, giving runners data‑driven insight into aerobic capacity, recovery and fatigue points. VO2 max estimates the maximum oxygen a runner can use and correlates with...
Emelie Forsberg Pre-2026 Transvulcania Ultramarathon Interview
Swedish ultrarunning legend Emelie Forsberg is set to return to the Transvulcania Ultramarathon in 2026, eleven years after her 2015 victory. In a pre‑race interview she describes how motherhood, farming, skiing and a recent foot injury have reshaped her training...
Why HRV Is the New Longevity Obsession
Heart rate variability (HRV) has moved from elite‑sports labs to mainstream wellness apps, with devices like Oura, WHOOP, Garmin and Eight Sleep reporting daily scores to millions of users. The metric, once a clinical predictor of post‑heart‑attack mortality, is now...
Shane Mosley Jr. Reveals the Heavy Weight Training Fueling His Next Fight
Shane Mosley Jr., a 35‑year‑old boxer with a 22‑5 record, is preparing for Zuffa Boxing 6 on May 10 against Serhii “El Flaco” Bohachuk after a recent unanimous‑decision loss to Jesus Ramos. In February he signed with the emerging Zuffa promotion, positioning himself...
Bruce Lee’s Dragon Flag Is Still One of the Hardest Core Exercises Ever
Bruce Lee’s iconic dragon flag remains one of the most demanding core exercises. The movement requires the body to move as a single, rigid unit, leveraging a long lever that forces the abs, obliques, lats and glutes to work in...
Mike Sommerfeld Warning to Bodybuilders About Overtraining After Competitions
Classic Physique champion Mike Sommerfeld, known for brutal training, has publicly warned bodybuilders against overtraining after competitions. He cites personal experience and a 2019 study showing that 3.5‑5.5 days of rest can restore bench‑press strength, while connective tissues need weeks...
How Aerodynamics and Drafting Can Benefit All Runners
Professor Bert Blocken applied aerodynamics and wind‑tunnel testing to Eliud Kipchoge’s INEOS 1:59 marathon, confirming that a pacer formation reduced the elite runner’s drag from 100 % to 15 %, shaving roughly 35 seconds off his time. Blocken’s research shows that even recreational runners...
The Best Marathon Pace Workouts to Get You Ready for Race Day
Marathon‑pace workouts are essential for runners aiming to hit target race times, teaching the body to sustain the specific speed needed for a sub‑four‑hour marathon (≈9:09 min/mile). Experts Julian Florez and Karen Dunn stress that the pace should feel like a...
Google Health Coach Is Becoming Globally Available
Google is rolling out its AI‑driven Health Coach worldwide on May 19 as part of the Google Health Premium subscription. Built on Gemini, the coach offers 24/7 personalized fitness, sleep, nutrition and medical record insights by pulling data from wearables, health...
A Tight Back Can Throw Off Your Form. These 5 Moves Decompress Your Spine So You Run Better.
Physical therapists Carla Foster and Leada Malek outline five simple moves that decompress the spine and improve running form. The routine targets common tightness from prolonged sitting, using tools like a lacrosse ball, foam roller, and dynamic stretches. They also...
Could Melatonin and Caffeine Work Together for Performance?
A double‑blind, placebo‑controlled crossover trial examined 14 trained men who received caffeine (3 mg·kg⁻¹), melatonin (6 mg), or both, with performance measured in a 5‑m shuttle run. Caffeine alone improved distance, while the melatonin‑caffeine combination matched or exceeded that boost and lowered...
Petter Engdahl Pre-2026 Transvulcania Ultramarathon Interview
Petter Engdahl, the 2022 Transvulcania champion from Sweden, sits down with iRunFar ahead of the 2026 edition of the race. He discusses his spring training regimen, the motivation that drives him to run a marathon just weeks before the ultramarathon,...
Andreas Reiterer Pre-2026 Transvulcania Ultramarathon Interview
Italian ultrarunner Andreas Reiterer, the 2025 Transvulcania runner‑up, is back for the 2026 edition aiming for the top podium spot. He details a winter‑spring training plan built around hill repeats, altitude hikes, and long‑run endurance. Reiterer also explains why he...
Can This Antioxidant-Rich Food Speed Up Recovery? Here’s What 28 Studies Found
A new scoping review examined 28 randomized controlled trials on tart cherry supplementation, focusing on performance, muscle‑strength recovery, and delayed‑onset muscle soreness. The analysis found the most consistent benefit was faster muscle‑strength recovery, likely due to the anti‑inflammatory anthocyanins in...
Want To Build Muscle? Most Women Are Missing This Nutrient (It’s Not Protein)
Women who lift weights often focus on protein, but many overlook carbohydrates, a critical fuel for muscle growth. Dr. Ana Kausel notes that over 80% of her female patients have tried low‑carb diets, leading to fatigue, cortisol spikes, and stalled...
Blandine L’Hirondel Pre-2026 Transvulcania Ultramarathon Interview
French ultrarunner Blandine L’Hirondel is gearing up for her first Transvulcania Ultramarathon in 2026 after a ten‑day training stint on La Palma. She highlights the race’s brutal 2,500‑meter descent and trusts her downhill strength to stay competitive. L’Hirondel races in...
Mapping Molecular Markers of Physical Fitness
MIT, GE HealthCare, and the U.S. Military Academy at West Point created a computational model called PhenoMol that links over 100 blood‑based molecular markers to physical‑fitness performance. The study measured more than 50,000 biomarkers in 86 cadets training for a...
What Is Hyrox, and Why Is Everyone Suddenly Doing It?
Hyrox, a hybrid fitness racing format launched in Germany in 2018, is rapidly expanding across U.S. gyms and hosting major races in multiple cities. The competition pairs eight 1‑km runs with functional strength stations such as ski‑erg, sled push/pull, burpee...
How to Increase Your Overhead Press, According to a 4-Plate Presser
GQ senior editor Ian Burke interviews strongman‑coach Sam Shethar, who boasts a 405‑lb overhead press, to reveal a practical roadmap for adding weight to the standing strict press. Shethar recommends a three‑day undulating split—heavy (1‑3 reps), light (8‑10 reps), and...
5 Key Takeaways From Spring 2026 Military Wellness Symposium
The fourth Military Wellness Symposium convened at Stars & Stripes in Washington, D.C., gathering senior military editors, researchers, and sports officials to discuss fitness as a national security priority. Key sessions highlighted sleep’s impact on performance, the unregulated supplement market...
200-Milers Vs. 100-Milers
Annie Hughes, a 27‑year‑old ultrarunner, captured the Moab 240 title in her debut 200‑mile race, highlighting the distinct challenges of multi‑day ultras. She explains that the first night often forces runners into sleep deprivation, while the second night sees a surge...
A VO2 Max Test Can Reveal Your Untapped Potential. But When You Take It Is the Secret to Training Smarter.
A VO₂ max test provides a precise snapshot of an athlete’s cardiorespiratory capacity, informing personalized heart‑rate zones and training intensity. Experts recommend conducting the test at the very start of a training block to set a baseline, then retesting about...
11 Kettlebell Exercises to Level-Up Your Workouts, Approved by Experts
Fitness experts from Equinox, Motion Training and independent coaches outline eleven kettlebell moves that can replace or supplement traditional dumbbell routines. The list ranges from mobility‑heavy Turkish get‑ups to power‑focused swings, thrusters and farmer’s walks, each paired with rep schemes...
The Overlooked Cycling Problem That Drains Power and Causes Pain—And How to Fix It
Cyclists often overlook posture fatigue, where weakened upper‑back and core stabilizers force the shoulders upward, shallow breathing, and an inefficient pedal stroke. As these muscles tire, the trapezius overcompensates, creating neck strain and reduced leg power. The problem is compounded...
Do Women Really Pace Marathons Better than Men?
A new study reexamines the widely‑cited 2015 analysis that claimed women pace marathons better than men. Using the same 91,929‑runner dataset, Tenan and Borg identify statistical quirks and argue that the original 12 % time‑adjustment inflates gender differences. Their revised analysis...
These Glute Exercises for Knee Pain Keep You Running Strong
Nearly half of U.S. runners report injury each year, and knee problems account for 27% of those cases. Experts say weak glutes shift load to the quads, heightening knee stress. A five‑exercise glute circuit—standing kickback, hip abduction, donkey kick, lateral...
Top Sprint Coaches Reveal Secrets to Success (Part I)
Top sprint‑swimming coaches across club, collegiate and professional levels are re‑examining traditional high‑volume training. Australian Olympian Cam McEvoy’s success with just two to four weekly sessions and heavy gym work has sparked interest in low‑volume, high‑intensity protocols like Tabata. Coaches...
Getting Into Spinning Or Cycling? Research Says These Supplements Are Best
A recent systematic review led by Australian Olympian Sophie Edwards identified the top supplements that enhance cycling performance and accelerate recovery. The researchers highlighted beta‑alanine, caffeine, carbohydrates, creatine, electrolytes and several others for on‑bike fuel and fatigue resistance. For post‑ride...
The Longevity Secrets Helping Athletes Blow Past the Limits of Age
Athletes are redefining age limits by embracing advanced recovery tools such as red‑light therapy, compression sleeves, and personalized nutrition. High‑profile examples include 38‑year‑old WNBA star Alysha Clark, 44‑year‑old NFL quarterback Aaron Rodgers, and 43‑year‑old pitcher Justin Verlander, who recently signed...
Bulldog: Working on Regaining Man Card
The author outlines a lower‑body focused training session that combines warm‑up drills, progressive squat sets, and a suite of assistance exercises. The routine emphasizes the Yukon bar’s need for a tight back grip, a 65 % Safety‑Squat Bar, and high‑tempo Good‑mornings...
Jack Kelly On Training for 50, 100, 200 Breast: “It’s Still Something I’m Trying to Figure Out”
Jack Kelly, a rising breaststroke specialist training with Bob Bowman at the University of Texas, captured the 50‑ and 100‑meter titles at the Fort Lauderdale Open, posting 27.42 and 1:00.72 respectively, and placed second in the 200‑meter behind Olympic champion...
This Return-to-Running Plan Looks Almost Too Easy. That’s What Makes It So Effective.
The Omega Project’s 9‑step return‑to‑running plan uses a progressive run‑walk format to help athletes rebuild mileage after four‑plus weeks off. Physical therapists Brianne Scott and Jacob Travis stress starting with short intervals, conversational pace, and regular strength work to avoid...
A Cycling Coach Says You’re Probably Not Eating Enough. Here’s the Fueling Strategy That Works.
Cycling coach Marissa Axell warns that many riders over 40 underfuel, compromising performance and health. She cites a 50‑plus athlete who won her age group at the 2025 TransRockies Gravel Royale by prioritizing a structured fueling plan. The article outlines...
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10 Walking Mistakes You Don't Even Realize You're Making
Walking is a simple yet powerful exercise, but subtle mistakes can blunt its health benefits. Research shows that averaging 8,700 steps a day can slash all‑cause mortality by 60% and that walking at 120‑130 steps per minute maximizes cardiovascular gains....
Are Upright Rows Bad for Shoulders? How to Build Bigger Delts Without Injury
The upright row has a polarizing reputation because the classic barbell version can place the shoulder in a compromised position, raising concerns about subacromial impingement. Recent biomechanical research, however, shows the lift isn’t inherently dangerous if performed with a wider...
What You Do on Non-Running Days Can Boost Your Speed and Endurance—If You Follow This Advice on How to Optimize...
The article outlines how runners can turn non‑running days into performance‑boosting assets by matching off‑day activities to their weekly mileage. Coaches recommend a mix of strength training, low‑impact cross‑training, and full rest, with specific templates for three‑, four‑, five‑ and...
Creatine Shows Synergy With Exercise in Older Adults
Researchers in Spain examined whether creatine supplementation enhances high‑load, velocity‑intentional resistance training (HL‑VIRT) in adults around age 68. Over 16 weeks, participants who combined creatine with either elastic‑band or aquatic power training showed larger increases in brain‑derived neurotrophic factor, greater...
Boost Your VO2 Max Fast with These Short, Simple Interval Sessions
The article explains how VO2 max—your body’s capacity to consume oxygen at high effort—directly influences running speed and endurance. It recommends inserting a single weekly interval session to target VO2 max, either using the 1‑2‑3 pattern (1, 2, and 3‑minute...
How Accurate Is Your Smartwatch Data?
Smartwatch accuracy has markedly improved, especially in GPS tracking, where dual‑band GNSS now limits marathon‑scale errors to 200‑600 m. However, wrist‑based heart‑rate sensors still suffer from cadence lock, cold‑induced blood flow reduction, and vibration, making chest‑strap or dedicated armband monitors the...
How to Train to Run Faster (Not Just Farther)
Many recreational runners hit a speed plateau despite logging high mileage, because most of their training sits in the “gray zone” of moderate effort. The article argues that true progress requires a clear split: easy runs for recovery and high‑intensity...
South African Sports Medicine Association: From Silos to Synergy - Integrating Science, Medicine and Performance
The South African Sports Medicine Association will host its 21st Biennial Congress in Stellenbosch from 29‑31 October 2026, centering on the theme “From silos to synergy: Integrating science, medicine and performance.” The program showcases research linking moderate‑intensity activity bouts to reduced cardiovascular...
A Physical Therapist Guides Triathletes in Fixing Swim Breathing Problems
A physical therapist outlines five self‑assessment drills that triathletes can use to identify and correct mobility restrictions that impair swim breathing. The guide highlights limited thoracic rotation, thoracic extension, tight pecs, reduced lat/shoulder flexion, and poor cervical rotation as common...
This 5-Minute Fold Will Train Your Brain to Stay in the “Pain Cave”
The article introduces the five‑minute Caterpillar pose, a yin‑yoga forward fold designed to train athletes’ brains to tolerate discomfort, likening the experience to the final miles of a triathlon run. By holding the stretch for three to five minutes, practitioners...
Evenepoel Switches to Training-Only Approach to the Tour
Remco Evenepoel, the 2024 Tour de France podium finisher, will skip all competition before the Grand Départ in Barcelona, opting for a training‑only program. Red Bull‑Bora Hansgrohe announced the cancellation of his planned start at the Tour Auvergne‑Rhône‑Alpes. The team’s analysis...
This American Olympic Champion Is on a Mission to Fix the Future of Female Performance
Olympic gold‑medalist Kristen Faulkner has coded an AI‑driven performance dashboard, the “Kristen System,” that incorporates menstrual cycles, hormonal shifts, and other female‑specific physiology into training metrics. Using nine years of personal data, the platform guided her to a 20‑minute power...
Mastering a Marathon with the Future of Healthtech
Computer Weekly explores how digital twins of the human body are being used to fine‑tune training for the London Marathon, giving runners real‑time physiological feedback. The issue also examines AI‑driven cockpit experiences shaping the next generation of cars, and interviews...
My Three Favorite Garmin Features to Use on Race Day
Running a 10K with both the Garmin Forerunner 970 and the Forerunner 165 Music highlighted the premium advantages of the 970. The 970’s PacePro feature delivers dynamic, elevation‑adjusted pacing, while its finish‑line reminder automatically trims post‑race data. Its exclusive Auto...