Dmitry Volkov

24 articles

science running health nutrition training marathon

Author's articles

Frozen at a marathon at +10 °C: why rain and wind steal heat and carbohydrate

On 25 October in Frankfurt, Rinas Akhmadeev dropped out after the 35th kilometre, saying “I got really, really cold”. Plus ten seems like perfect marathon weather — until it starts to rain. An experiment in a climate chamber showed that rain and wind at the same temperature cool the body, raise oxygen consumption and make you burn more carbohydrate. We look at the mechanism and how to dress and fuel for a cold, wet race.

running marathon health

Dmitry Volkov•Oct 26, 2026

Pickle juice for cramps: 49 seconds shorter in the lab, zero change in the blood — what we know about the shots McDonald's handed out before the Chicago Marathon

Before the Chicago Marathon McDonald's gave away free 60 ml bottles of pickle juice, and at IRONSTAR Sirius, a Russian triathlon series, coach Suren's team handed out brine with and without vinegar in random order for a study. We look at what is known: a reflex in the mouth rather than “topping up salt”, a fresh meta-analysis of cramp risk factors, and how much pickle juice to drink.

running triathlon injury-prevention

Dmitry Volkov•Oct 12, 2026

Sick after a marathon: a meta-analysis finds an 18% higher risk of a cold, not an “open window”

A classic study of the Los Angeles Marathon found colds in 12.9% of finishers versus 2.2% of runners who did not race. A 2024 meta-analysis that adjusted for the length of follow-up whittled this down to +18%. We look at where the post-race sniffles come from and what actually lowers the risk.

running marathon recovery

Dmitry Volkov•Sep 28, 2026

Runner's knee: 188 marathon runners, the Q-angle and hip exercises that turned out to be no better than standard care

Pain under the kneecap is the most common running injury, and the standard answer to it goes like this: “weak glutes, train the hip, the Q-angle will correct itself”. A study published in September 2026 compared exactly such a programme with standard care in 188 marathon runners: over 16 weeks both groups improved, and no difference between them was found. Here is what a runner should take from that.

injury-prevention running science

Dmitry Volkov•Sep 21, 2026

Hydrogel carbohydrates: 2.1% faster over 5 km in runners, zero gain in cyclists — what alginate really does

On 6 September the Russian runner Rinas Akhmadeev dropped out of his marathon debut after reaching halfway in 1:04:08 — because of gut problems; by his own account, his fuelling did not sit well. Hydrogel is sold as the answer to exactly this problem. A 2026 systematic review pulled together nine RCTs: carbohydrate oxidation rises at high doses and the stomach sometimes copes better, but only one running study showed a clear performance gain.

nutrition science running

Dmitry Volkov•Sep 14, 2026

The Edmonton marathon came out 674 metres too long: how a course is measured in the first place

Boston refused to accept recalculated results, the organisers refused to refund entries. A look at the Jones counter, the mandatory one metre per kilometre of margin, and why your watch almost always shows more than 42.195.

running marathon race-planner

Dmitry Volkov•Sep 1, 2026

The all-in-one powder: 75 ingredients in 12 grams and what of it is proven

The maker of AG1 funded a study on 16 people and showed that the vitamins from the powder really do reach the bloodstream. That is true — and it is not the same thing as “it works”. The arithmetic of a serving explains why the plant part of the formula is almost inevitably underdosed.

nutrition supplements science

Dmitry Volkov•Aug 24, 2026

Side stitch: 70% of runners, one plausible mechanism and what actually helps

That stabbing pain under the ribs is not the liver and not a spleen that cannot keep up. A Sports Medicine review collected every hypothesis and showed that irritation of the peritoneum fits the features of ETAP best. Plus the data on who is at risk and what stops an attack.

running health science

Dmitry Volkov•Aug 18, 2026

A cuff at 250 mmHg before intervals: eight weeks, and 11 seconds off the kilometre

Greek runners shut down blood flow in their legs before every interval session. The average kilometre in a 5 × 1000 m test got 11 seconds faster against 5 in the control group — but the winner here looks like plasma volume, not haemoglobin.

training science running

Dmitry Volkov•Aug 10, 2026

Leucine on its own: 8.5 grams twice a day raised VO₂max in cross-country skiers

Six weeks of leucine supplementation in cross-country skiers improved maximal oxygen uptake and strength. Here is how a single amino acid differs from «just eat more protein» — and who might actually benefit.

nutrition science training

Dmitry Volkov•Aug 7, 2026

Massage gun: half an hour of mobility, not recovery

A fresh RCT reported enormous effects — so enormous they are hard to believe in groups of ten people. We unpack what percussion therapy reliably delivers, what it doesn't, and when it's better left alone.

recovery science training

Dmitry Volkov•Aug 6, 2026

Plant-Based Diets and Endurance: There Is an Aerobic Benefit, but Don't Rush to Conclusions

A meta-analysis of 10 studies found a moderate advantage for plant-based diets in aerobic measures and no loss in strength. But the overall performance figure came out at zero — we look at why that happened.

nutrition science running

Dmitry Volkov•Jul 30, 2026

Ketone esters: not race fuel, but an adaptation tool?

An eight-week study found a marked gain in power and mitochondrial adaptations from a ketone ester taken after training. Yet most of the literature finds no effect — here is why both pictures may be true.

nutrition science cycling

Dmitry Volkov•Jul 29, 2026

Nicotine pouches in sport: why athletes use them and why it does not work

Snus and “tobacco-free” pouches have moved from team sports into endurance. In a controlled experiment they did not improve a one-hour cycling time trial at all, and the sense of focus in dependent users is simply withdrawal relief.

health science cycling

Dmitry Volkov•Jul 29, 2026

Beer after the finish line: what actually happens to your recovery

We break down how alcohol after a workout hits muscle protein synthesis, sleep, and rehydration — and how to drink so you lose less. No moralizing: just data and practice.

recovery health science

Dmitry Volkov•Jul 19, 2026

The runner's microbiome: how gut bacteria work for your endurance

Endurance athletes have a distinctive set of gut bacteria, and Veillonella turns exercise lactate into fuel for the muscles. We break down what probiotics really deliver and why “any probiotic = a boost” is a myth.

nutrition health science

Dmitry Volkov•Jul 18, 2026

Running cadence: it's not about a magic “180” — it's about overstriding

A fresh 2025 review: low cadence is linked to lower-leg injuries, while too long a stride loads the knees. We break down how to measure your step rate and raise it safely by 5–10%.

injury-prevention running science

Dmitry Volkov•Jul 17, 2026

Ice Bath: Friend of Recovery, Foe of Muscle Growth

Cold-water immersion speeds your return to form between races but blunts strength and hypertrophy adaptations. Let’s figure out when ice works for you and when against.

recovery science training

Dmitry Volkov•Jul 16, 2026

Carbohydrate periodization: why 'train low' improved running economy

A new RCT in Frontiers in Nutrition: 4 weeks of a low-carb phase followed by a return to carbs improved running economy at the lactate threshold — something neither constant keto nor constantly high carbs achieved.

running nutrition training

Dmitry Volkov•Jul 9, 2026

Iron deficiency in female runners: why your pace fades when hemoglobin looks “normal”

Ferritin is low but hemoglobin is fine — and endurance still drops by 3–4%. Here is what to test, how to eat, and when supplements make sense.

nutrition health science

Dmitry Volkov•Jul 6, 2026

Carbs for long endurance: what an amateur can borrow from elite fueling strategies

The elite load up to 120 grams of carbs per hour. We break down how much fuel you really need for long races, why glucose and fructose are worth mixing, and how to train your gut to handle it.

nutrition running cycling

Dmitry Volkov•Jun 29, 2026

How Many Carbs You Can Absorb on Course: The 60 and 90 Gram Rule

It's your gut, not your muscles, that caps fueling speed on long events. We break down the transporter limits and practical g/h schemes for running, cycling, and triathlon.

nutrition running cycling

Dmitry Volkov•Jun 17, 2026

Sodium: the electrolyte that runs your body over the distance

Why, for an endurance athlete, sodium isn't just the salt in a gel but a control system for fluid, nerves, and muscles. We break down the mechanics of balance and what to do about it during long efforts.

hydration nutrition health

Dmitry Volkov•Jun 5, 2026

Why Heart Rate Rises While Pace Drops: The Hidden Effects of Dehydration

Familiar situation: you're running your usual route, same pace, but heart rate is 15 beats higher. Legs feel heavy, breathing harder. Overtrained? Getting sick? Or is it simpler — and scarier?

hydration running heart-rate

Dmitry Volkov•Nov 12, 2025