Shin splints 101: causes, types, and tips to treat and prevent leg pain for runners easing into training safely.
Level up recovery with quality sleep: stick to a schedule, keep it cool, use white noise, unplug before bed, and try Calm Legs for restful nights.
Stay limber and strong with daily dynamic stretches, lunges, pigeon pose, planks, and foam rolling—boost recovery and mobility every day.
Boost VO2 max with anaerobic sprints, hill repeats, and sweet spot workouts. Train smart, stay consistent, and enhance oxygen efficiency.
High-Intensity Interval Training (HIIT) offers endurance athletes a powerful supplement to steady-state workouts by improving anaerobic capacity, speed, and cardiovascular efficiency. HIIT helps enhance VO₂ max, lactic acid tolerance, and explosive power through short bursts of maximum effort followed by recovery periods. It also supports fat loss, boosts metabolic rate, and strengthens muscle groups that aid in injury prevention. The mental and physical variety of HIIT keeps training engaging and time-efficient, making it easier to stay motivated. Integrating HIIT 1–2 times per week can elevate performance and recovery while maintaining enthusiasm for long-term endurance goals.
Burnout is a common challenge for endurance athletes and results from prolonged physical and mental stress without sufficient rest. Symptoms include persistent fatigue, soreness, frequent illness, poor sleep, and emotional signs like irritability and lack of motivation. Taking a structured break from high-intensity training helps the body recover, prevents injury, and renews mental focus—ultimately enhancing performance. A break should include active recovery, quality sleep, proper nutrition, and reflection on training goals. Gradually returning to training with adjustments and added strength work can lead to more sustainable long-term progress.
A running gait analysis is a valuable tool that helps runners improve form, efficiency, and injury prevention by evaluating biomechanics in detail. It’s especially beneficial for injury-prone runners, those hitting performance plateaus, beginners, or anyone transitioning to new shoes or terrain. Conducted by trained professionals like physical therapists, athletic trainers, or exercise physiologists, the assessment includes video analysis, functional movement tests, footwear evaluation, and personalized recommendations. This process helps identify inefficiencies and imbalances, guiding targeted improvements in technique, strength, and equipment. Though it requires an upfront investment, a gait analysis can significantly enhance performance and reduce long-term injury risk.
Foam rolling is a simple yet powerful tool that enhances recovery, performance, and injury prevention for endurance athletes. It boosts muscle recovery by increasing blood flow, breaking up adhesions, and reducing soreness after workouts. Foam rolling also improves flexibility and mobility by targeting connective tissues, which helps optimize movement and prevent injuries. Additionally, it addresses muscle imbalances by identifying areas of tension and improving alignment and posture. Beyond physical benefits, foam rolling can also promote mental well-being through its calming, meditative effects, making it a valuable self-care practice when used consistently.
Maintaining a consistent training schedule can be difficult when injuries or persistent aches begin to appear, and pushing through without treatment often worsens the problem. Physical therapists help endurance athletes prevent minor issues from developing into serious injuries through early assessment and targeted interventions like manual therapy and customized exercises. When injuries do occur, PTs guide recovery by addressing both symptoms and root causes, ensuring a safe return to activity while minimizing the risk of reinjury. Regular physical therapy check-ins also support long-term performance by identifying imbalances, improving strength in weak areas, and optimizing movement patterns. Ultimately, incorporating PT into training is a proactive strategy to stay healthy and perform at your best.
Master the art of packing the perfect endurance race drop bag. Discover the essential first aid, clothing, nutrition, and equipment items to include for a smooth, successful competition — whether you're running an ultramarathon, cycling a gravel route, or competing in an Ironman.
Explore the potential benefits of epsom salt baths for endurance athletes. Discover how the magnesium and sulfate in epsom salts may help reduce muscle soreness, promote relaxation, and support overall recovery after intense training sessions and competitions.
Read about the impact of workout timing on endurance athlete performance and recovery. Discover the pros and cons of consistent training schedules, varied timing, and even twice-a-day workouts. Learn how to find the optimal formula to maximize your training and achieve your athletic goals.
