More Running Leads to Faster Times, Simple Science
It’s flabbergasting that some get offended over the plain fact that running more makes you faster. It’s science ⤵️
Golf Core Must Handle Eight‑times Body‑weight Loads.
A lot of golf core training is an underloaded faff, the core needs to respected and loaded thusly. Golfers lumbar has to tolerate loads up to eight times body weight, alongside significant shear, torque, and lateral bending. https://t.co/S116tZZ1VW
Resistance Training Key to Stop Age‑related Muscle Loss
As if we needed more evidence...resistance training is the primary intervention for preventing and reversing the age related loss of muscle mass https://t.co/zljKrp6tnp
Lower HR at Same Power Using Low‑Cadence HIIT
First HIIT of 2026 Lower HR/Lactate response this year. For a given power, HR is <10bpm lower than last year. My reps were done <50 rpm. You can access the protocol at Part Five of The Physics of Performance Key thing that's different...
Stiffness Boosts Running Economy: Flexibility Not Required
Many elite distance runners have horrible flexibility. They can't come close to touching their toes. Why? A stiff spring can be beneficial. Some research found the worse you do in the sit and reach test, the better your running economy.
Stay Cool and Fueled for Hot Marathon Success
If you are racing the LA Marathon, these tips are for you but applicable to any hot race: - Be sure you are ROCKING your carb load - this will allow you to retain some extra water weight. Simple white carbs,...
Run More Miles: Faster Marathoners Triple Training Volume
What matters in training for marathoners New analysis of 100k+ runners Faster runners: -Accumulated 3x the volume of slower runners -Had proportionally more easy running than higher intensities. As my HS coach told me years ago, step 1 is figuring out how...
Science Checks Marketing Claims on CGM Meal Optimization
NEW: Marketing suggests CGM can optimise meals, stabilise energy, and personalise fueling. But what does the science actually show? https://t.co/B3MRb4lyXM Secure your early-bird spot now for £15 https://t.co/g9C0i7QJgO
Weekly Drill Restores Directional Stability in Aging Bodies
We lose many abilities as we age. One is the ability to change direction and remain stable. This drill, done once a week, helps. This isn’t about speed. The cones are only 12-15’ apart. This is about the transition from...
Track Activity Vs. Elapsed Time for Key Runs
I think activity time vs. elapsed time can be an important metric to watch, but not on every run. For most easy runs, I don’t really think it matters. But for long runs, key workouts, or steady weekday runs, I think...
CGM Helps Athletes Spot Low Glucose Early, Though Imperfect
Continuous glucose monitoring offers interesting possibilities for athletes, but it is not a perfect fuel sensor. It may help detect falling glucose levels early and prompt an athlete to eat before hypoglycemia becomes a problem. Read now: https://t.co/uNfQi7HiW8 https://t.co/gVQz8Fqjbu
Save Your Fury for Bigger Issues, Not Running Drama
My running dudes, this week everyone is collectively up in arms over: - A super entitled take on NYCM bibs - Des Linden racing the Disney Princess Half - The LA Marathon offering finisher bibs for marathoners who don’t compete the marathon because...
Three Moves to Strengthen Upper Back and Improve Posture
Posture Correction Routine | 3 Exercises 3 exercises to strengthen the upper back, improve shoulder mobility and thoracic spine mobility. Strengthening the upper back helps support the shoulder blades and keeps the shoulders from drifting forward. Improving shoulder and thoracic spine mobility...
AI Predicts and Optimizes Your Sleep in Real Time
We're building a sleep agent that predicts your night before it happens. Then optimizes it while you sleep. This is what AI in health actually looks like. https://t.co/QJg82FpvH4
Nervous System Fatigue Undermines Performance and Increases Injury Risk
Understand that our nervous system fatigues. If we don’t recover well, the dude just forgets how to operate our body. Which is a problem. If we do hard live rounds or blast a workout, we’re at an extreme risk of...
Water + Sodium: Hype or Science? Webinar Seats Limited
"Drink more water and consume more sodium" marketing hype or science proven? Last few seats to grab at the webinar: https://t.co/YtBy9Dodjq https://t.co/gbjhlIpsm7
Evidence Lacking for Menstrual Cycle‑Based Training Plans
We often see bold training recommendations for female athletes, but is the science there yet? In this blog, we ask the question: Do we actually have enough evidence to tailor training to menstrual-cycle phases? Start reading now: https://t.co/XCXO1GG9TI
Run More Often: The #1 Key to Faster Performance
Widely considered the world's top exercise physiologist for endurance athletes, Dr. Stephen Seiler created a "hierarchy of needs" for these athletes. In the #1 position? Running frequency/volume. Anybody who says "running more doesn't make you faster" is trying to keep you slow. Matt...
Strengthen Feet and Ankles to Boost Running Speed
One of the most overlooked ways to run faster is my strengthening your feet and ankles. This includes your toes 🦶🏻
Master Pool Technique: Core Pace Over Power
This week's short is at the pool 1⃣Technique 2⃣Understanding Core Pace 3⃣Not Blasting Ourselves Silly https://t.co/09SdccBJEN
Integrate Core, Hip, and Pelvic Floor for Back Relief
Low Back Pain | 9 Exercises 9 exercises that focus on improving core stability, hip mobility, lumbar spine control and pelvic floor activation. When these areas work together, the lower back is better supported and doesn’t have to compensate for limited mobility...
90-Day Simple Routine to Get Lean for Summer
Do this for the next 90 days if you want to get lean for summer: - Eat the same 5-10 meals 90% of the time - Throw away junk food in your house - Stop drinking calories (yes alcohol) - Lift weights 4x a...
Gradual Speed Return: Low Volume After Achilles Rehab
How I’m reintroducing speed to my training The main thing - keeping volume low, and building gradually After suffering with achilles tendinopathy last october, followed by a dnf in Valencia - the start of 2026 has been all about gradual return to...
Sodium: Essential for Fluid Balance, Blood Pressure, Muscles
What exactly is sodium and why is it important? This blog explains sodium’s key roles in fluid balance, blood pressure regulation, and muscle contraction, and how the body tightly controls sodium levels. Click here: https://t.co/cstZeQc1rd https://t.co/mMtP5PyHd9
Modern Running Shoes Offer Double Mileage for Higher Cost
Running shoes are definitely way more expensive than they were 15-20 years ago, but I feel like I get more bang for my buck with the current tech. I used to only get ~300 miles out of my shoes back...
Tendons Adapt 2× Slower Than Muscles, Pace Training
One of the biggest issues that runners face is the slow timeline of tendon adaptation. We start to feel fitter before our tendons can adapt. Muscles start to show hypertrophy after ~6 week of progressive overload. Tendons are more in...
Shift Energy, Not Intensity, for Faster Swim Gains
Breakthrough Swimming is today's topic on Endurance Essentials The key thing I want to highlight is the need to shift total energy, not additional intensity, towards your swim program In the short-term requires you to back off with your other sports Big picture:...
Injuries Add Mental Barriers—How to Overcome Them
It reaalllyyyyy sucks to get injured when you’re lifting. Because you’re trying to take care of your body, so it can feel like your body is revolting or not cooperating. And when it’s already challenging to show up, an injury or tweak...
Runners Swear By OOFOS Sandals for Recovery
Thoughts on OOFOS sandals? I have a lot of sandals but the more I talk to runners, the more they swear by them
800m Blends XC Speed; 400m Pure Sprint
Just answered a question about 400-800 training. Generally speaking, the 800 is a hybrid race where fast XC runners are elite 800 runners. The 400 is a sprint where the fastest sprinters are the fastest 400 runners. (200 PR x2...
Explore Continuous Glucose Monitoring for Athletic Performance
NEW webinar on Continuous Glucose Monitoring in sport. Register for the webinar and learn about this fascinating technology. https://t.co/w7k7zUSoOY https://t.co/JqfK90gkGN
Prioritizing Donut Debate Over School PE Mandates
RFK/MAHA: dunkin donuts is the enemy... Also RFK/MAHA: still no mandatory daily physical education requirement in public schools... https://t.co/DxhEGNvCs0
Bent‑over Rows Are Fading—
We don’t talk about the disappearance of the bent over row enough. 5 x 5 lunchtime today. https://t.co/SwES1NaMQh
Master Sodium Use: Decision Tree Webinar Guide
Join the webinar and walk away with a clearer understanding and a no-nonsense decision tree to guide when to use sodium, how to dose it, and when not to bother. Secure your spot: https://t.co/qvjELFGgfZ https://t.co/R3SCs3n4vx
Sweat Sodium Varies Beyond Salt Intake: Diet, Rate, Acclimation
Is the sodium in your sweat simply a reflection of how much salt you eat? This blog explores why sweat sodium concentrations vary between and within individuals, and how factors such as diet, sweat rate and heat acclimation influence losses....
Success Comes From Easy, Gradual Running, Not Overtraining
Running improvement isn’t complicated. But most beginner runners make the mistake of doing too much too soon. Running every session hard. Increasing mileage too quickly. Ignoring strength training. The best runners build fitness the opposite way. Mostly easy running. Gradual progression. Consistent training. Do that long enough and performance...
Stay in Performance Mode, Measure Meaningful Progress
Don’t go through the motions in training. Tired is the enemy. 💥 Perform in practice 💥 Never drift from a state of performance. 💥 Measure meaningful things to make meaningful things more meaningful. 💥 Record, Rank, Publish 💥 Self-awareness ➡️ Self-improvement...
Simplify: Adjust Grip Instead of Adding Grip Workouts
I had a fighter say his forearms were blasted after a night of heavy grappling. A good indication that that’s one of his weaker links. Forearms are tiny muscles anyway, comparatively speaking. They’re going to give out first no...
Balanced Week: Easy Miles, Speed Work, Long Run, Rest
Ingredients for an Effective Running Week: - Ample Easy Miles - 2 speed or hill workouts - 1 long run - Nutritious Diet - Quality sleep - Have fun
Get Free Case Study to Transform Your Physique
Comment ‘JAMES’ and I’ll send you the FREE case study so you can learn exactly how we did this - and how you can apply it to your own physique and performance 📈
One Set Per Exercise Jumpstarts Post‑Layoff Fitness
Took me a couple of decades of lifting and training others to figure this out. When you return from a layoff, just do one set of each exercise. The goal is to get back on track as quickly as possible.
Don’t Let Grip Limit Your Glute Gains
I think this is a useful tip 👌🏽. Holding onto two heavy dumbbells can be brutal (once you get really strong). You never want your glute training to be limited by grip strength.
Eat Within 30 Minutes for Faster Muscle Growth
Post workout nutrition is crucial to optimizing performance, preventing injury, and promoting muscle growth. Having a post workout snack right after training can drastically enhance muscle growth and immediately begin the recovery process. Grab a simple snack such as chocolate...
Embrace Struggle and Joy for a Meaningful Life
On “fun-maxxing,” “struggle-maxxing,” and what Alysa Liu’s extraordinary story can teach us about not just sport, but living a good and meaningful life too. I’m biased but I think everyone should read this: https://open.substack.com/pub/bradstulberg/p/struggle-joy-and-the-meaning-of-life?r=1z3bk6&utm_medium=ios
Pros Should Skip Local 5Ks, Let Amateurs Shine
Ok so this is probably not the time but my hot take is that pros should not be showing up to their local 5k or to destination/vacation races. They already get to have their names on the bibs instead of...
Vibration Plates Aid Balance, Not Weight Loss or Performance
Do vibration plates actually work? For athletes, kind of—they increase oxygen use and your body works to stabilize itself. For weight loss, not really. Where they do seem to help is fall prevention in older adults, where the balance improvements...
Mass Mastery: H.I.T. Conditioning for Combat Athletes
Understanding MASS and how it relates to the Combat Athlete. GET H.I.T. Strength & Conditioning
Consistency and Fundamentals Drive Running Success
Coach reads the papers. You focus on the running. Strength matters. Structure matters. Distribution matters. Mechanics matter. The science is clear. Consistency wins. 1609.
Consistent Effort Builds the Foundation for Tri Success
Building the foundation. Right now my HR is higher than the watts at times, the strength workouts are making me sore, everything is slower. But, I know it will all come back. If I keep putting in the time and showing...