Carb‑loading and Resting Before Marathon Day
With just about 24 hours from the @londonmarathon, I’ve switched to my bland, high carb diet. Today I’m staying off my feet as much as possible while I prep everything I need for tomorrow. Just one fun little outing today.
Cross‑training: Additive, Not Replacement, Fuels Running Growth
One of my coaches always called cross-training "supplemental training" - and it's genius. He wanted us to think about cycling or pool running as something we do to supplement our running. It was *in addition to* running - not just in...
Adapting Marathon Training When Plans Fall Apart
Check out my podcast interview with Letty from @marathonjournal_ on marathon training, panic training, injuries, trying to cram it all in etc. A great topic on strategies and navigating a marathon plan when things may not go as planned in...
Embrace Post‑Marathon Blues: Recover, Reflect, Plan Ahead
The post-marathon blues are common, and a natural part of the sport. When we deeply care about, and train for months with one date and goal in mind, it feels odd when it’s in the rear view mirror. My advice: reflect,...
Neglected Coordination Increases Injuries; Targeted Work Cuts Risk 72%
Balance & Coordination Limitations → Injury Amplification in Compensation Loops This loop/trap — is built through years of reinforced poor movement. This was the big thing I saw with endurance athletes 20yrs ago. Neuromuscular injury prevention demonstrates that high adherence to...
Add New Leg Variations to Boost Strength
If your leg day feels boring, you need these 👇 Most people repeat the same lower body exercises and wonder why they stop progressing. These variations will push your strength, balance, and control to another level. Perfect for building: * Strong legs * Powerful glutes *...
Nutrition Wins: How I Powered Through Boston 2026
Feels necessary to explain this aggressive first photo, what kept a smile on my face 83% of the race, how important nutrition is for marathons, and how I tackled that all this time so ready or not….. Boston Marathon 2026 Race...
Deliberate Elite Training Essential to Avoid Mediocre AI
"We’re at the hinge point. Either we treat training like the high-performer treats nutrition and training, deliberate, sourced from the best, recovered properly or we accept a future of increasingly capable but fundamentally mediocre intelligence. Smooth, confident, and hollow. Like...
From Quad Tear to Consistent Runs: Progress
One year ago today I tore my quad tendon. When asked if I would ever run again, my surgeon said, “Only God knows”. I’ve been running for 6 months, seldom more than a mile. I’ve yet to break 10:00. 39...
Ease Into Sprints to Boost Distance Running Safely
Sprints can be very beneficial for distance runners. But you still need to ease into this type of training. Muscle and tendon forces are REALLY high during sprinting. If you haven’t attempted it in years, you run the risk of...
Stay Active Post‑race: Sun, Friends Beat Sedentary Stress
This is a good one to keep in mind for the first 14 days after an Ironman or Marathon Keep moving, get outside in the sun, see friends There's a lot of stress associated with taking yourself from highly active to sedentary As...
Why Your Medial Elbow Pain Gets Worse Before Healing
Medial Epicondylitis.. Golfers' Elbow (stupid name). The most common cause of pain on the inner side of your elbow. A thread... If you lift, and certainly if you climb, you'll likely experience medial elbow pain at some point. Heck, most...
Hit Breakpoint Volume? Train Less or Recover Better
As volume ⬆️... fitness (pace for a given HR) should ⬆️ When this stops being the case, you've hit breakpoint volume. You have 2 options at that point: 1/ Train less. 2/ Recover better.
Recovery Nutrition: Fuel Your Body Like an Engine
Your recovery nutrition is equally as important as the workout itself. Imagine putting stress on an engine by revving and going very fast but never putting gas in the car or never changing the oil or avoiding putting air in...
Sodium May Boost Exercise Performance—Evidence Reviewed
If sodium plays an important role during exercise, then it makes sense that sodium would help performance. But does the evidence support this? Read the blog for more: https://t.co/GHvinkuz9T https://t.co/HDjW2m8z9e
Elite Training: Fundamentals over Flashy Performance Hype
Sprints, sleds, jumps, bounds, throws. Push, pull, squat, hinge. It’s almost as if fundamental reality of elite sports performance training. is betrayed by the performative nature of what is promoted as elite performance training. https://t.co/ksdfTPmsl5
Rethink Endurance Performance with Modern Evidence-Based Insights
This webinar is about rethinking endurance performance through a broader, more modern, and more evidence-based lens. Join the session: https://t.co/FHjGFZjzbF https://t.co/BIJlBQcDUF
Salty Sweaters Need Sodium: Track, Replace, Stay Strong
Yes, this is completely normal and very common in “salty sweaters”. It really depends on genetics, sweat rate, how intensely your body is working to cool itself, the climate/humidity, and even how acclimated you are to the heat. Seeing white salt residue...
Prepared, Paced, and Powered Through Boston 2026
Boston 2026 didn’t disappoint. Showed up feeling ready. Training was there, I felt strong Nutrition was dialed in, my energy high Pacing was right, quick, steady and sustainable And I finished strong 💪 #bostonmarathon #marathon #furlthefinish
5 Hours Weekly, 35 Years:
The investment: ~5 hours a week. Lifting heavy objects 3x a week, 2 work sets per exercise, 2-3 exercises (at least one compound movement) to failure and hiking or jog for an hour or so 1X a week, sprint intervals...
Switched to Apple Watch for Recovery and Bio‑Metrics
Ditched my whoop and I’m now fully back on the Apple Watch, there are apps that give you recovery, body battery, biological age
Resistance Training Counters Age‑related Muscle Loss and Restores Protein Sensitivity
Muscle loss with age is common, but much of that decline is driven by inactivity, not aging alone. On average, we reach peak muscle mass somewhere between 20 and 30, then lose about 8% per decade after that. By the time...
Modified Starch Boosts Fat Burn, Stabilizes Glucose, Risks Gut
Hydrothermally modified starch supplements may boost fat oxidation & stabilize blood glucose during exercise. But, slow absorption might upset your gut. Read more: https://t.co/Qb9hepjbPa https://t.co/NoOaX6lDJK
Race Specialty Dictates Training Focus: Sprinters vs Distance
Thanks @lupinrider 🙏 I think the races/events that the athlete is good at offers a lot of info - both on how they should train late in the build and what race they should be focused on at the end of...
Aerobic Limits Trigger Chain of Metabolic and Mental Decline
Behavioral constraints are directly correlated with aerobic limitation. The aerobic limiter isn't just about endurance, as it cascades with almost all other limiters. Behavior can work on either end of this, too. Aerobic limitation → Mitochondrial limitation → Cellular energy...
Volume Sets Your Performance Ceiling, Not Sharpening
I agree with @zbitter - this is how it should be done... 1/ Build volume (6+ mo) 2/ Sharpen for a race (2-4 mo) 3/ Recover (1-2 mo) 4/ Build to a higher volume. The problem comes when time-limited athletes stop at phase 2 and...
Abduction Safe; Keep Transverse Hip Abduction for Upper Glutes
Interesting take by rigiiko but all of my clients do abduction and none of them have gotten crazy, overdeveloped glute med/min. Also don’t stop doing transverse plane hip abduction as that works mostly upper glute max
Unlock IT Band Syndrome: Causes, Treatment, and Prevention
If you struggle with IT Band Syndrome or are susceptible to it, today's podcast is a must-listen. Physical therapist & coach @sparkhealthyrunner and I go deep on the causes, treatments, and mistakes around ITBS: - Can you run through pain? - What makes...
Avoid Offseason Pitfalls: Nutrition, Sleep, Consistent Training
🏈Common mistakes football players make in the offseason‼️ 🍟Dirty bulking and gaining bad weight by eating junk food, fast food, and sugar leads to fat gain rather than muscle, reducing speed and conditioning. ❌Poor sleep routine impairs muscle growth and recovery, limiting...
Expert DPTs Unlock Rapid Neck Recovery with E‑Stim
Follow up on my Neck Exercises video The whole process has been ~2 months Once I got things to settle, Heather (DPT #1) got in there to release the muscles that were tight Yesterday, Michael (DPT #2) went back in, then used e-stim...
Atraumatic Joint Pain Signals Lost Muscular Capacity
Most of the joint and tendon pain I see in the office is atraumatic. No fall, twist, and no activity anyone can point to. The shoulder that's been sore for three weeks or the knee that aches when going downstairs....
Long‑Head Triceps: Hidden Key to Thrower Pain Relief
The long head of the triceps is a really overlooked structure in the development of both shoulder and elbow pain in throwers. Many people forget that it crosses the shoulder joint - and therefore effectively links the scapula to the...
Clarify Repeated Protein Targets in Evidence-Based Session
Protein targets are often repeated without enough context. Join an evidence based session with Dr Oliver Witard for clarity: https://t.co/EZNW868zPQ https://t.co/Zr8B5AIEST
Neglecting Precise Grip and Stance Undermines Bar Mechanics
'A precise setup correct grip, stance, bar path, and torso positioning ensures proper mechanics. But many don't often put that much care or attention into barcraft.'
Pre‑Workout Carbs Boost Performance More Than Post‑Workout
Pre-workout carbohydrate consumption makes much more sense from a physiological point of view than post-workout carbohydrate consumption. Read more in the weekly free Patreon article. https://t.co/oBwerH28Pb
Increase Training Volume for Sustainable Performance Gains
Your training volume sets your performance limit. Sure you can do intervals for a couple of months to get a temporary boost. But, for lasting, sustained improvement, the only way forward is to figure out how you can do (and absorb) more.
Fundamentals Beat Supplements for Athletic Performance
Dear student athletes protein powders and creatine gummies will not make up for your lack of consistency in these crucial controllable habits 👇: ✔️ 7-9 hours of sleep ✔️ 3-4 balanced meals daily ✔️ Eating at least 3-4 fruits and veggies ✔️ Carbs and...
44‑Year‑Old PED‑Free Squats 625 Lb, Eyes Nationals
Squatting 625 for 2 at 44 years old PED free 4 weeks ‘til nationals. BRING IT https://t.co/DxBsaYt6kP
Rehydrate, Refuel, and Supplement for Optimal Recovery
🧽Your muscles are like a sponge once a training session or game is finished 💪 Immediately: 💦 Rehydrate with 16-20 oz H20 Within 30-60 min ⛽️Repair + rebuild with 25-40g of protein + 30-60g of carbs •Chocolate milk + banana + HB eggs •Turkey sandwich +...
Elite Athletes Hydrate Every 5km; TV “Science” Is Illusion
Wildest thing about this (apart from the idea of credible scientific insight by TV watching) is that if you actually watch it, you see every elite athlete takes bottles at every station, 5km (15 min) apart, and drinks for 1...
Tailor Your Training: Athlete Types Guide Updated
Updated my latest article on "What Type of Athlete Are You?" I wasn’t satisfied with just explaining the athlete types… So I added a NEW section on how to actually adjust training for each one... - What to emphasize through the season - How...
Bedtime Hip Stretches Unlock Looser, Pain-Free Mornings
Stiff Hips | Bedtime Mobility 5 exercises to improve hip mobility and release stiffness from sitting, training, or long days on your feet. Doing this before bed helps relax the muscles around your hips, supports better blood flow, and can ease tension...
From Play to Power: Kids Grow Through LTAD
2023 (5th grade) Youth athletic development Vs 2026 (8th grade) Strength and conditioning Same group of kids taking part in age/developmentally appropriate training activities. ##LTAD https://t.co/7qdzbBw0Ls
Intensity Rebels Miss Gains: Embrace Boring LISS
"The Anti-Establishment Athlete" & The Intensity Trap This is the ironic one. The deviant often ends up in glycolytic hell precisely because they rejected the mainstream advice to "just do cardio." They went hard and intensely because everyone else was doing...
Consistent Easy Miles Beat Intervals for 5K Success
I dunno, man... If you're say a 20 minute 5K runner doing 30mi/wk w/ 2 specific interval workouts/wk. You drop the interval workouts for a year and commit to building to consistent 60mi/wk of *only* easy miles plus strides. Then run a...
Protein’s Key Role in Recovery, Adaptation, and Performance
Explore the role of protein in recovery, adaptation, and performance. Seats are limited. Secure yours https://t.co/X2jF4hM5UH https://t.co/QuGS01HAgC
Track Every Sprint or Lose Speed Unnoticed
Speed can be trained. Speed can be detrained. If you are not timing sprints consistently and recording, ranking, and publishing those times, you are probably detraining speed and you don’t know it. Stop doing sh*t that makes you slow.
Chains Boost Concentric Rate of Force Development
Lifting with chains back on the menu. Concentric RFD significantly greater using chains than with just free weights. The Journal of Strength & Conditioning Research https://t.co/t42bcbreDC
Skipping Breakfast Undermines Athlete Performance and Recovery
Breakfast isn’t optional it’s essential for optimal health and performance. The average person is on their phone > 5 hours per day. You have time for a 5-min breakfast that you can prepare the night before or wake up 10-min...
Spinal Flexion Can Reduce Pain When Performed Correctly
Flexing your spine can actually make it hurt less. For the right person. Really. A flexion-bias template: Squat: Barbell Back Squat Hinge: RDL Lunge: Reverse Lunge Push: Feet-Elevated Bench Press Pull: Deficit DB Row Carry: Farmer's Carry Spinal flexion isn't dangerous....