You can use the next marathon pace calculator to easily know either your projected time based on your pace. Or your pace based on your expected marathon time. And it doesn’t matter if you are used to miles or kilometers, the calculator will show the results in every unit. There are 42.195km kilometers in a […]
We’ve all heard it: “Sitting is the new smoking!” And it’s true—too much sitting has become a major health concern. Whether it’s long hours at work, relaxing at home, or even during the commute, being glued to a chair is a habit we all struggle to break and affects our health. Enter the standing desk—a
Mitochondria are often called the “powerhouses” of cells, fueling critical processes in human physiology, especially muscle function and endurance. A recent systematic review and meta-regression published in Sports Medicine investigated how different types of exercise training affect mitochondrial and capillary growth in human skeletal muscle, with implications for athletes and general fitness enthusiasts. Mitochondria and Exercise: Understanding the
In recent studies focused on the nutritional needs of endurance athletes, including runners, adequate protein intake has been identified as a critical factor for optimizing muscle repair, recovery, and overall performance. This report synthesizes key findings on the protein requirements for runners and provides guidelines for intake that align with best practices for supporting endurance
When it comes to maximizing recovery and performance, vegan protein for runners can be an excellent tool. As a runner, running coach, and author of the Why We Run newsletter, I’ve tested many vegan protein powders to find what works best for runners. Here are my top three choices to keep you fueled, strong, and ready for your next
VO2max improvement—the enhancement of maximal oxygen uptake—varies widely across individuals in response to aerobic exercise. This systematic review and meta-analysis, conducted by Renwick et al., investigates the individual variability in VO2max responses to aerobic training interventions, assessing whether specific exercise protocols consistently produce improvements across diverse participants. The researchers sought to determine if VO2max response variability, often
VO2max Improvement and Individual Response Variability Read More »
A recent study led by Dr. Douglas J. Casa and his team at the University of Connecticut investigated how hydration status affects physiological function and performance during trail running in hot environments. This research adds to the growing evidence that dehydration significantly impairs running performance, especially in warm conditions. Hydration and Trail Running Performance The study involved
Hydration and Performance: Study on Hydration’s Impact on Trail Running in Heat Read More »
Tapering—the gradual reduction in training load before a race—has long been recognized as a critical factor in enhancing race-day performance. A recent study, led by Barry Smyth and Aonghus Lawlor and published in Frontiers in Sports and Active Living, delved into the tapering habits of over 158,000 recreational runners. The research sought to determine which tapering strategies
Tapering for Marathon Performance: A Study on the Benefits of Longer, Disciplined Tapers Read More »
VO2max Improvement and Five Key Training Methods VO2max improvement is critical for athletes looking to enhance their aerobic capacity and overall performance. A recent study conducted by researchers John F. Moxnes and Kjell Hausken compares the effectiveness of five different training methods on VO2max enhancement. The study focuses on the impact of long slow distance running (LSD), lactate threshold running (LT), 15/15 second interval
VO2max Improvement: Comparing Five Training Methods for Optimal Aerobic Capacity Read More »
Massage Gun Study Overview In a recent study by researchers Lorna Sams, Ben Langdown, Joan Simons, and Jitka Vseteckova from The Open University, the impact of massage gun percussive therapy protocols was examined to determine their effectiveness in improving lower body strength, flexibility, and net impulse. This research is crucial for runners looking to optimize their performance
