training
What Causes Cramps? (And How to Keep Them at Bay)
From dehydration to fatigue, cramps have many causes—here’s how to prevent them and power through pain-free.
Are All Sugars Created Equal? A Guide for Athletes
Not all sugars fuel you the same. From maple syrup to maltodextrin, learn which sugars boost endurance and what to consider when choosing.
Understanding Shin Splints: A Guide for Runners
Shin splints 101: causes, types, and tips to treat and prevent leg pain for runners easing into training safely.
Sleep Hacks for Optimal Recovery: 5 Tips to Boost Your ZZZs
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.
5 Essential Daily Exercises to Keep You Limber and Ready for Whatever
Stay limber and strong with daily dynamic stretches, lunges, pigeon pose, planks, and foam rolling—boost recovery and mobility every day.
Boost Your VO2 Max: 3 Time-Saving Workouts for Runners and Cyclists
Boost VO2 max with anaerobic sprints, hill repeats, and sweet spot workouts. Train smart, stay consistent, and enhance oxygen efficiency.
6 Reasons Why Endurance Athletes Should Add HIIT to Their Training
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.
Break Through Burnout: When to Take a Training Break
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.
Is a Running Gait Analysis Right for You? What Runners Need to Know
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 for Faster Recovery and Injury Prevention
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.
When Should Endurance Athletes See a Physical Therapist?
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.
Aid Station 101: What to Pack in Your Drop Bag
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.