14 articles
The critical heat limit a person can tolerate moved only after nine days of adaptation — after five there was no shift at all. Plus one more finding: you need a gap between the block and race day.
Runners who alternated between several pairs got injured noticeably less often. But there is only one study, it is more than ten years old, and it is observational. We unpack what you can take from it and what has been read into it.
108 elite athletes kept a diary across 554 cycles. It turned out that retrospective questionnaires systematically exaggerate symptoms, and that not everything in training suffers — in football, high-speed work dropped off, while in cycling power did not change at all.
Pogačar is racing on a gel with exogenous lactate and his rivals are testing their own. Yet there are no published trials of the gels themselves, and the existing work on lactate supplements contradicts itself. A look without the excitement.
In a crossover RCT participants slept 55 minutes longer — and the next morning covered almost 10 metres more in a shuttle test with half the drop-off in speed. Here is what is genuinely proven and what is being read into it.
Fresh 2026 meta-analyses show that beta-alanine's effect is narrow and not guaranteed. We break down where it can genuinely help, where it's useless, and how it differs from 'soda' (bicarbonate).
A cuff partially restricts blood flow, and loads of just 20–30% of your max deliver an effect close to heavy lifting. We break down where this genuinely helps a runner and why “cinching your leg with a belt” is a bad idea.
Breaking down LHTL without the myths: how long you really need to live up high, why it won't work without iron, and what an amateur — not an elite marathoner — can realistically do.
Your morning RMSSD reflects how well you have recovered. Let’s look at what research says about training “by readiness” and how to measure HRV without fooling yourself.
Five weeks of post-run hot baths raised maximal oxygen uptake in trained runners by roughly 4,4%. We unpack how heat triggers the same blood and heart adaptations as altitude — and how to use it without the risk.
A new study of trail runners found that those who regularly run downhill repeats damage their muscles less and better preserve their squat strength. We break down what this means for your training.
A large network meta-analysis of 48 studies shows the effective caffeine dose is more modest than commonly believed, and the performance gain is around 2%. Here is how to calculate your dose without overdoing it.
The position stand of German sports nutritionists in plain terms: the working drink formula, fluid volumes, and why the advice 'drink before you're thirsty' is outdated.
The WHO advises eating less than 5 g of salt a day, but during a multi-hour race in the heat that rule works in reverse. Let's figure out how to reconcile both approaches without harming your heart or cramping up on the course.