NORTHLINE JOURNAL
FUEL YOUR
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Performance insights, nutrition science, and training guidance — evidence-based, no fluff.
TrainingJuly 8, 2026 · 7 MIN READ
Running Cadence: The Science of Stride Rate and Why 180 Steps per Minute Is Misunderstood
Running cadence affects ground contact time, vertical oscillation, and injury risk — but the oft-cited 180 spm target is a misread of the original research. Here's what the data actually says and how to optimise your cadence.
HydrationJuly 8, 2026 · 7 MIN
Sodium Loading Before Endurance Races: Protocol, Evidence, and Who Benefits
Sodium loading 24 hours before a race can expand plasma volume by 300–500mL, delay hyponatremia risk, and improve thermoregulatory capacity. But the protocol matters — and it's not right for every athlete or event.
RecoveryJuly 8, 2026 · 8 MIN
Post-Marathon Recovery Timeline: What Happens to Your Body and When You Can Train Again
A marathon causes muscle damage, glycogen depletion, immune suppression, and cardiac stress that persists for weeks. This evidence-based recovery timeline tells you exactly when each system recovers — and when to return to training.
RecoveryJuly 7, 2026 · 8 MIN
Vitamin D for Endurance Athletes: Deficiency, Dosing, and Performance Impact
Over 60% of endurance athletes are vitamin D deficient — a silent performance killer affecting muscle function, immunity, and bone strength. Here's what the research says about testing, supplementing, and optimising your levels.
RecoveryJuly 7, 2026 · 7 MIN
Collagen Supplements for Joint Health: What the Evidence Says for Endurance Athletes
Tendons, cartilage, and ligaments recover slower than muscle — and collagen supplementation has emerged as one of the few nutrition interventions with direct evidence for connective tissue synthesis. Here's how to use it correctly.
NutritionJuly 7, 2026 · 8 MIN
Periodized Nutrition for Endurance Athletes: Fueling Different Training Phases
The same diet that builds aerobic base in winter sabotages race-specific speed work in spring. Periodized nutrition aligns carbohydrate, fat, and protein intake with training phase demands — here's the framework.
RecoveryJuly 6, 2026 · 7 MIN
Deload Weeks: Why They Work and How to Structure Them for Endurance Athletes
Most athletes understand tapering before a race. Fewer plan systematic deload weeks within their training blocks. Here's the physiology behind recovery weeks — and the exact protocol for building them into your training year.
TrainingJuly 5, 2026 · 8 MIN
Hip Flexor and Piriformis Injuries in Runners: Causes, Treatment, and Return to Running
Hip and gluteal pain in runners often goes undiagnosed for months while athletes stretch the wrong structure. Here's the anatomy, the distinguishing features, and evidence-based treatment for the two most overlooked hip running injuries.
NutritionJuly 4, 2026 · 7 MIN
Omega-3 and Fish Oil for Endurance Athletes: A Complete Evidence Review
Omega-3 fatty acids reduce post-exercise inflammation, improve heart function, and may directly enhance VO2max. Here's what the evidence shows, the optimal dose, and what most athletes miss about sourcing.
TrainingJuly 3, 2026 · 9 MIN
Triathlon Race Day Strategy: The Complete Guide for Age-Group Athletes
Race day success in triathlon comes down to execution — pacing, transitions, nutrition, and decision-making under fatigue. Here's how elite age-group athletes approach all three legs to finish faster without blowing up.
TrainingJuly 2, 2026 · 8 MIN
Cross-Training for Runners: Maintain Fitness Through Injury and Extend Your Career
Cross-training isn't just for injured runners. Used strategically, cycling, swimming, and aqua jogging can fill aerobic capacity gaps, reduce injury risk, and maintain fitness through disruptions that would otherwise cost weeks of conditioning.
RecoveryJuly 1, 2026 · 8 MIN
Heart Rate Variability (HRV) for Athletes: How to Use It to Train Smarter
HRV is the most sensitive real-time indicator of recovery status available to athletes. Here's what it measures, how to track it reliably, and how to act on what it tells you.
NutritionJune 30, 2026 · 7 MIN
Magnesium for Athletes: Why It Matters and How to Optimise Your Intake
Magnesium is involved in over 300 enzymatic reactions including ATP production — yet studies consistently show 50–60% of endurance athletes fall below optimal intake. Here's how to identify and fix a deficiency.
NutritionJune 29, 2026 · 9 MIN
Low-Carb and Keto for Endurance Athletes: What the Research Actually Shows
Fat adaptation promises improved endurance, reduced bonking, and metabolic flexibility. The evidence is more nuanced — and more critical — than advocates acknowledge. Here's the honest analysis.
TrainingJune 28, 2026 · 8 MIN
Runner's Knee (Patellofemoral Pain): Causes, Treatment, and How to Stay Running
Patellofemoral pain syndrome is the single most common running injury. It has identifiable causes, effective evidence-based treatment — and with the right approach, you can run through recovery.
TrainingJune 27, 2026 · 8 MIN
Achilles Tendinopathy in Runners: The Complete Treatment and Prevention Guide
Achilles tendinopathy affects 8–15% of endurance runners and is almost always mismanaged. Here's the evidence-based loading protocol that outperforms rest, injections, and anti-inflammatories.
NutritionJune 26, 2026 · 7 MIN
Protein Timing for Endurance Athletes: When You Eat Protein Matters as Much as How Much
Endurance athletes consistently underestimate their protein requirements — and those who meet daily targets often distribute them poorly. The timing, distribution, and source of protein across the day significantly impacts muscle repair, training adaptation, and recovery speed.
NutritionJune 26, 2026 · 7 MIN
Fueling for Back-to-Back Training Days: Nutrition Strategy for High-Volume Blocks
When training days stack consecutively — long run followed by quality session, or stage-race style training camps — recovery nutrition becomes a performance variable, not an afterthought. This guide covers the evidence-based fueling strategy for maintaining quality through back-to-back training days.
NutritionJune 25, 2026 · 7 MIN
Anti-Inflammatory Nutrition for Endurance Athletes: Foods That Speed Recovery
Chronic low-grade inflammation is a silent performance limiter for many endurance athletes. Strategic dietary choices — specific fats, polyphenols, and phytonutrients — can reduce systemic inflammation, accelerate recovery, and lower long-term injury risk without compromising training adaptations.
TrainingJune 25, 2026 · 7 MIN
Plyometric Training for Runners: How Jump Training Builds Speed, Economy, and Resilience
Plyometrics are not just for sprinters. Endurance runners who add targeted plyometric sessions to their training show measurable improvements in running economy, stride power, and injury resilience — without the bulk that traditional strength training can produce.
TrainingJune 25, 2026 · 6 MIN
Breathing Techniques for Endurance Athletes: Optimising Respiratory Efficiency at Every Intensity
How you breathe during endurance exercise significantly affects respiratory efficiency, carbon dioxide tolerance, and perceived effort. Evidence-based breathing techniques can reduce the oxygen cost of breathing and improve performance — particularly during hard racing efforts.
TrainingJune 24, 2026 · 8 MIN
Mental Toughness in Endurance Sport: Evidence-Based Techniques for Racing Through Suffering
The ability to sustain effort during discomfort separates good athletes from great ones. Sports psychology research has identified specific, trainable mental skills that predict endurance performance — and you can practise every one of them in training before race day.
TrainingJune 24, 2026 · 6 MIN
Cycling Cadence Optimisation: Finding Your Ideal RPM for Efficiency and Power
Should you spin fast or push big gears? Research on cadence and cycling efficiency challenges the conventional wisdom — and the optimal RPM is not the same for every athlete, every terrain, or every phase of a race.
RecoveryJune 24, 2026 · 6 MIN
Compression Socks for Endurance Athletes: What the Science Actually Says
Compression garments are among the most widely used — and most widely misunderstood — recovery tools in endurance sport. The evidence base is more nuanced than the marketing suggests, but there are specific contexts where compression delivers meaningful, measurable benefits.
RecoveryJune 23, 2026 · 7 MIN
Active Recovery vs Passive Rest: What Actually Works After Hard Training
Active recovery has become near-mandatory in endurance coaching discourse — but the evidence shows passive rest is sometimes superior. Here is when each approach works best and why.
TrainingJune 23, 2026 · 9 MIN
The Complete Beginner Marathon Training Plan: A 16-Week Guide
Training for your first marathon requires far more than simply running more miles. This evidence-based 16-week plan guides beginners through four structured phases — from base building to taper — with pace guidelines, weekly structure, and race-day fueling strategy.
RecoveryJune 23, 2026 · 7 MIN
HRV Training: Using Heart Rate Variability to Optimise Recovery and Performance
Heart rate variability is the most accessible window into your nervous system's recovery status. Here is how to measure it accurately, interpret your data, and use HRV to make smarter daily training decisions.
TrainingJune 22, 2026 · 7 MIN
Triathlon Transitions (T1 and T2): Speed, Nutrition, and Race-Day Strategy
Transitions are the fourth discipline in triathlon — and the most undertrained. A 2-minute T1 and sloppy T2 can be cut to under 90 seconds combined with modest preparation and the right race-day nutrition strategy.
NutritionJune 22, 2026 · 7 MIN
Gut Health for Runners: Probiotics, the Microbiome, and Digestive Performance
Exercise-induced GI distress affects 30–50% of endurance runners. Emerging evidence points to gut microbiome composition as an underlying determinant — and it can be trained, just like fitness.
HydrationJune 22, 2026 · 7 MIN
Cycling Hydration Strategy: How to Drink Smarter on the Bike
Studies of recreational cyclists in sportive events show that 60–80% finish with a measurable fluid deficit. The cooling effect of airflow masks sweat rate — making dehydration on the bike uniquely easy to underestimate.
NutritionJune 21, 2026 · 7 MIN
Magnesium for Athletes: Sleep Quality, Muscle Function, and Performance
An estimated 48% of adults consume insufficient magnesium — and athletes lose more through sweat and urine. Deficiency presents as disrupted sleep, muscle cramps, and declining aerobic performance.
TrainingJune 21, 2026 · 6 MIN
Race Day Warm-Up: The Physiology of Priming Your Body for Peak Performance
Most recreational athletes walk to the start line with no warm-up and spend the first kilometre in an oxygen debt. The right warm-up protocol — tailored to your race distance — eliminates this entirely.
NutritionJune 21, 2026 · 7 MIN
Long Run Nutrition: How to Fuel Your Weekly Training Runs
The long run is where gut training happens — and most recreational runners do it wrong. Under-fueling your long runs blunts adaptation, increases injury risk, and leaves you unprepared for race day.
TrainingJune 20, 2026 · 8 MIN
Achilles Tendinopathy in Runners: Prevention, Treatment, and Return to Running
Achilles tendinopathy affects approximately 9% of recreational runners each year — and rest alone does not fix it. Here is the evidence-based loading protocol that actually works.
NutritionJune 20, 2026 · 7 MIN
Protein for Endurance Athletes: How Much, When, and Why It Matters
Endurance athletes are chronically under-informed about protein requirements. New research shows runners and cyclists need significantly more than standard RDA guidelines — and timing it correctly doubles its effectiveness.
RecoveryJune 20, 2026 · 6 MIN
Foam Rolling for Runners and Cyclists: What the Evidence Actually Says
Foam rolling is nearly universal in endurance sport — but most athletes misunderstand why it works. The evidence points to neurological mechanisms, not fascial release, and this changes how you should use it.
TrainingJune 19, 2026 · 7 MIN
Swim Training for Triathletes: Open Water vs Pool and How to Build Swim Fitness
Swimming is the triathlon leg where fitness gains have the smallest impact on race time — yet it's where training effort is often disproportionate. Here's an evidence-based approach to building swim fitness efficiently.
NutritionJune 19, 2026 · 7 MIN
Beetroot Juice and Nitrate Supplementation: What the Research Shows for Endurance Athletes
Dietary nitrate — found in beetroot juice and leafy greens — reduces the oxygen cost of exercise. Here's a comprehensive look at the evidence, optimal dosing, and who benefits most.
RecoveryJune 19, 2026 · 8 MIN
Overtraining Syndrome: How to Recognise It, Recover From It, and Prevent Recurrence
Overtraining syndrome is more than feeling tired. It's a clinical condition with hormonal, immunological, and neurological markers — and full recovery typically takes months, not days.
RecoveryJune 18, 2026 · 6 MIN
Ice Baths and Cold Water Immersion: What the Science Actually Says
Cold water immersion is one of the most debated recovery tools in sport. Here's a clear breakdown of what the research shows — and when it helps or hurts adaptation.
TrainingJune 18, 2026 · 7 MIN
HIIT for Endurance Athletes: High-Intensity Interval Training That Actually Works
High-intensity interval training dramatically improves VO2max and lactate threshold in less time than traditional volume. Here's the evidence-based approach — protocols, scheduling, and when not to use it.
TrainingJune 18, 2026 · 8 MIN
Stress Fracture Prevention: Bone Health for Runners and Triathletes
Stress fractures end seasons and careers. The combination of training load, nutrition, and hormonal factors that cause them is almost entirely preventable — if you know what to look for.
TrainingJune 17, 2026 · 7 MIN
Brick Workouts for Triathletes: The Science of Bike-to-Run Transitions
The "jelly legs" feeling in triathlon's run segment isn't inevitable — it's a neuromuscular transition problem. Here's how brick sessions fix it and how to structure them for your event distance.
TrainingJune 17, 2026 · 7 MIN
Cold Weather Training: How to Run and Cycle Through Winter Safely
Training in cold conditions presents unique physiological challenges that warm-weather guidance doesn't address. Here's how your body responds to cold, what to wear, and how to maintain performance through winter.
NutritionJune 17, 2026 · 8 MIN
Fueling Around Your Menstrual Cycle: A Female Athlete's Nutrition Guide
Hormonal fluctuations across the menstrual cycle alter fuel metabolism, hydration needs, iron requirements, and recovery capacity. Nutrition tailored to your cycle can meaningfully improve performance.
HydrationJune 16, 2026 · 7 MIN
Are You a Salty Sweater? How to Test Your Sweat Sodium and Fix Your Electrolyte Strategy
Sweat sodium concentration varies 5× between individuals. The generic electrolyte advice that works for your training partner may leave you cramping or hyponatraemic. Here's how to find out which you are.
TrainingJune 16, 2026 · 8 MIN
Zone 2 Training for Cyclists: The Aerobic Base That Makes Everything Else Work
The most important training zone for cyclists isn't the one that hurts. Zone 2 — boring, conversational, and frustratingly slow — is where metabolic fitness is built. Here's the physiology and the protocol.
TrainingJune 16, 2026 · 8 MIN
Running Injury Prevention: IT Band Syndrome, Shin Splints & Plantar Fasciitis
Three injuries account for the majority of running setbacks. Understanding their biomechanical causes — and fixing them before they sideline you — is how consistent athletes stay consistent.
TrainingJune 15, 2026 · 8 MIN
5K Training: The Science of Racing 5 Kilometres Faster
The 5K looks short. It isn't. Racing 5 kilometres at maximum effort requires the highest aerobic intensity of any common road distance. Here's the training science that actually moves the number.
TrainingJune 15, 2026 · 8 MIN
Running Economy: Why Two Runners With the Same VO2max Run Different Times
Running economy — the oxygen cost at a given pace — varies by up to 20% between runners of equal aerobic capacity. Here's what drives those differences and what you can actually change.
NutritionJune 15, 2026 · 9 MIN
Endurance Supplements: What the Evidence Actually Supports
The supplement industry targets endurance athletes with hundreds of products. Four have genuine, replicated evidence of benefit. Here's the honest tier list.
RecoveryJune 14, 2026 · 8 MIN
Sleep for Athletes: The Recovery Tool That No Supplement Can Replace
Elite athletes sleep 9–10 hours per night. Most recreational athletes sleep 6–7. The performance gap this creates is larger than most training interventions can bridge.
TrainingJune 14, 2026 · 7 MIN
How to Use a Running Pace Calculator: VDOT Training Zones Explained
Jack Daniels' VDOT system converts your race time into precise training paces for every workout type. Here's how it works and how to apply it to your training.
TrainingJune 14, 2026 · 9 MIN
Half Marathon Training: A 12-Week Guide Built on Running Science
The half marathon rewards a specific combination of aerobic base, lactate threshold, and pacing discipline. Here's the evidence-based training structure — and why most plans get the balance wrong.
TrainingJune 13, 2026 · 8 MIN
Strength Training for Runners: The Minimum Effective Dose
Two sessions per week of targeted strength work can improve running economy by 3–8% and cut injury risk by up to 50%. Here's the exact programme — and how to fit it around your running.
NutritionJune 13, 2026 · 8 MIN
Pre-Race Meal Timing: What to Eat Before a 5K, 10K, Half Marathon, and Marathon
The right pre-race meal depends on your race distance, start time, and gut sensitivity. Here's the evidence-based framework — with specific recommendations for each distance.
TrainingJune 13, 2026 · 8 MIN
Genetic Potential in Endurance Sport: What the Science Says
How much of your endurance performance is determined by genetics — and how much can training change? The answer is more nuanced than either fatalists or optimists suggest.
NutritionJune 12, 2026 · 8 MIN
Iron Deficiency in Runners: Symptoms, Testing, and How to Fix It
Iron deficiency is the most common nutritional problem in endurance athletes — and the most likely to be missed. Here's how to recognise it, what blood tests to request, and how to correct it.
NutritionJune 12, 2026 · 7 MIN
Gut Training: How to Eat More Carbs on Race Day Without Stomach Issues
Most GI problems in races aren't bad luck — they're untrained guts. Here's the progressive protocol to teach your intestines to absorb 90g of carbohydrate per hour without cramping.
NutritionJune 12, 2026 · 9 MIN
Ultramarathon Nutrition: How to Fuel 50K to 100-Mile Races
Ultra nutrition is fundamentally different from marathon nutrition. Gels become intolerable. Real food becomes essential. And the longer you go, the more your strategy must evolve with you.
TrainingJune 11, 2026 · 8 MIN
Lactate Threshold: What It Is and How to Train It
Lactate threshold is the most trainable determinant of running performance. Most runners train it wrong — or not at all. Here's the physiology and the exact protocols that work.
TrainingJune 11, 2026 · 7 MIN
Heart Rate Zones for Running: How to Find Yours and Use Them
Running by heart rate removes the guesswork from training intensity. Here's how to calculate your zones, what each one develops, and why most runners spend too much time in the wrong zone.
TrainingJune 11, 2026 · 8 MIN
How to Taper for a Marathon Without Losing Fitness
The taper is the most psychologically difficult phase of marathon training. Here's the physiology behind why it works — and the exact protocol to arrive fresh without detraining.
NutritionJune 10, 2026 · 7 MIN
How Many Calories Do You Burn Running? A Pace-by-Pace Breakdown
Running burns roughly 1 kcal per kilogram per kilometre — but the actual number varies more than most apps suggest. Here's what actually drives calorie burn and how to calculate yours.
TrainingJune 10, 2026 · 8 MIN
Training Stress Score (TSS) Explained: How to Use It to Train Smarter
TSS is the most precise way to quantify training load across different sessions and sports. Here's what it measures, how it's calculated, and how to use it to peak for your race.
NutritionJune 10, 2026 · 8 MIN
Triathlon Nutrition: How to Fuel the Swim, Bike, and Run
Triathlon nutrition is more complex than single-sport fueling — transitions, gut stress, and effort shifts across three disciplines create unique challenges. Here's the evidence-based approach.
HydrationJune 9, 2026 · 7 MIN
How to Measure Your Sweat Rate: A Step-by-Step Guide for Runners
Generic hydration guidelines are built on population averages that may be completely wrong for you. Here's how to measure your actual sweat rate in 60 minutes — and what to do with the result.
TrainingJune 9, 2026 · 7 MIN
Optimal Race Weight for Runners: How to Calculate It (and Whether to Chase It)
Every kilogram costs you roughly 2–3 seconds per kilometre in a marathon. But chasing race weight aggressively carries real risks. Here's the evidence-based framework.
TrainingJune 9, 2026 · 7 MIN
Running at Altitude: How It Affects Your Pace and How to Adjust
At 2,000m above sea level, your easy run pace needs to slow by 10–15 seconds per kilometre to feel the same. At 3,000m, it's 20–30 seconds. Here's why — and how to calculate the exact adjustment.
TrainingJune 8, 2026 · 9 MIN
Polarised Training vs Threshold Training: What the Research Actually Shows
Two training philosophies dominate endurance sport. One has more research support than most coaches acknowledge. A direct comparison of the evidence.
TrainingJune 8, 2026 · 9 MIN
How to Manage Ironman Training Load Across Three Sports
Training for an Ironman across swim, bike, and run creates a load management problem that single-sport metrics can't solve. Here's how to track it correctly — and avoid the injury that ends most first attempts.
TrainingJune 8, 2026 · 7 MIN
How to Find Your Cycling FTP — and What to Do With It
FTP is the foundation of structured cycling training. Here's how to test it accurately at home, what the number actually means, and how to use it to set every training zone.
TrainingJune 4, 2026 · 9 MIN
How Does VO2max Decline With Age — and Can Training Actually Slow It?
Conventional wisdom says VO2max drops 10% per decade after 30. But for consistently training athletes, the picture is very different — and more encouraging.
TrainingMay 28, 2026 · 9 MIN
Heat Acclimation for Runners: The 10-Day Protocol That Works
Racing in heat? A structured 10-day heat acclimation protocol can improve performance by 5–7% even in cool conditions. Here's the exact protocol — and the physiology behind it.
TrainingMay 20, 2026 · 8 MIN
RED-S in Female Runners: Early Warning Signs Most Athletes Miss
Relative Energy Deficiency in Sport affects 22–58% of competitive female endurance athletes. Many don't know they have it until the damage is done. Here's what to look for.
NutritionMay 12, 2026 · 8 MIN
How to Fuel a 100km Bike Ride: A Gram-by-Gram Breakdown
A 100km ride burns 2,000–3,000 kcal. Most cyclists replace less than half. Here's a precise fueling framework based on power output, duration, and gut capacity.
TrainingMay 5, 2026 · 8 MIN
The 10% Mileage Rule: Does It Actually Prevent Running Injuries?
The 10% weekly mileage increase rule is repeated everywhere. But the research behind it is weaker than most coaches admit — and the real injury-prevention answer is more nuanced.
TrainingApril 28, 2026 · 8 MIN
Even Split vs Negative Split: Which Marathon Pacing Strategy Wins?
Analysis of 1.7 million marathon finishes points to a clear answer. Here's what the data shows about pacing strategy — and the physiology behind why most runners get it wrong.
NutritionApril 21, 2026 · 7 MIN
What to Eat the Night Before a Marathon (And What to Avoid)
Your pre-race dinner can make or break race day. Here's exactly what to eat — and what to skip — in the 12 hours before the start line.
NutritionApril 21, 2026 · 8 MIN
Hitting the Wall in a Marathon: Why It Happens and How to Avoid It
The wall isn't inevitable. It's a predictable physiological event with a nutritional solution. Here's the science — and the strategy to run through it.
NutritionApril 21, 2026 · 8 MIN
Caffeine for Athletic Performance: Timing, Dosage & What the Science Says
Caffeine is the world's most widely used performance enhancer — and one of the few that actually works. Here's the evidence-based protocol for athletes.
RecoveryApril 21, 2026 · 8 MIN
Marathon Recovery: What to Do in the 48 Hours After a Race
The race finishes when you cross the line. Your recovery starts the moment you do. Here's the evidence-based protocol to bounce back faster.
HydrationApril 21, 2026 · 8 MIN
Electrolytes for Athletes: What They Are and Why They Matter
Sodium, potassium, magnesium — what do electrolytes actually do during exercise? Here's the science behind the minerals that keep athletes performing.
TrainingApril 21, 2026 · 9 MIN
VO2 Max Explained: What It Is, How to Test It, and How to Improve It
VO2 max is the single best predictor of endurance performance. Here's what it measures, how to find yours — and the training methods proven to raise it.
NutritionApril 14, 2026 · 6 MIN
How Many Energy Gels for a Marathon? A Runner's Complete Guide
Wondering how many gels you need for a marathon? We break down the calculation by finish time, body weight, and pace — so you never bonk again.
NutritionApril 14, 2026 · 8 MIN
Carb Loading Before a Marathon: The Complete Athlete's Guide
Carb loading can add 2–3% to your marathon performance. But most runners do it wrong. Here's the evidence-based protocol that actually works.
NutritionApril 14, 2026 · 7 MIN
Energy Gel vs Energy Bar: Which Is Better for Endurance Athletes?
Gels or bars? Both deliver carbohydrates, but they behave very differently in your body during exercise. Here's how to choose the right fuel for your event.
NutritionApril 14, 2026 · 7 MIN
Best Time to Take Creatine: Timing, Dosage & the Science
Pre-workout or post-workout? With carbs or without? The research on creatine timing is more nuanced than most guides admit. Here's what actually matters.
HydrationApril 14, 2026 · 7 MIN
Signs You're Dehydrated During Exercise (And How to Fix It)
Dehydration starts affecting your performance before you feel thirsty. Learn to recognise the early warning signs — and the recovery strategy that actually works.
TrainingApril 14, 2026 · 9 MIN
Zone 2 Training: The Complete Guide for Endurance Athletes
Zone 2 is the foundation of elite endurance training — but most amateur athletes spend too little time here. Here's how to train it correctly and why it works.
TrainingApril 2, 2026 · 7 MIN
Fueling Your Morning Run: Fed vs Fasted
Should you eat before your morning run or train on empty? The answer depends on your goals, training phase, and how long you plan to go.
RecoveryMarch 25, 2026 · 8 MIN
Post-Workout Recovery: The 30-Minute Window
What you do in the first 30 minutes after training can dramatically affect how quickly you recover and how strong you come back for the next session.
HydrationMarch 18, 2026 · 7 MIN
Hydration Strategy for Endurance Athletes
Dehydration of just 2% body weight impairs performance by up to 20%. Here's a evidence-based framework for staying ahead of your fluid needs.
NutritionMarch 10, 2026 · 6 MIN
The Science Behind Energy Gels
Understanding how energy gels work at a cellular level — and how to time them for peak performance during your race or training session.