Approximately half of athletes who menstruate are using a hormonal contraceptive. How does using hormonal birth control affect athletic performance? We asked the experts to break down what we know - and don't know - about hormonal contraceptives for endurance athletes.
If you're looking for a low-impact option that still delivers on intensity, a StairMaster workout is the way to go.
Long-term fitness growth relies on aerobic development, and focused base periods are an opportunity to lay the groundwork for breakthroughs. This 12-week plan builds training volume while developing top-end speed. Breakthroughs await.
If you’ve experienced burning pain in the forefoot that radiates into the toes, you may have what’s called Morton’s neuroma.
A pair of experiments find that mice choose to run less after taking antibiotics, even though their endurance is unchanged
Eleven months ago, my wife Megan was in the hospital for heart issues that had doctors worried about her future. Last week in that same hospital, we had a very different visit. This is an article about what can happen when you’re forced to run down a new fork in the trail.
In training plans of athletes who are volume-limited, you’ll often see a pattern: a couple hours on the elliptical a week. Should you consider the elliptical in your training plan? Here’s why the elliptical might be the fitness machine with the biggest bang for your cross-training training buck.
Where you run—not just how much—can make a big difference to your run form and fitness.
Conventional wisdom states that athletes should do 2- to 3-week tapers with ~50% volume reductions and maintenance of intensity. But many of the world’s best athletes describe taking 7- to 10-day tapers, with long runs and relatively high aerobic volumes, closer to race day. Is there a lesson for how everyone should structure their taper period?
TrailForks is an app and website that lets you know what you are getting yourself into on the trail
In the latest Performance Corner, we learn that to build endurance is to build “capacity.” But what does this look like? Our expert strength running coach Jason Fitzgerald explains.
Courtney Dauwalter has been stunningly dominant across the world’s most competitive ultramarathons. How does she do it? Let’s explore her training methods – with some mystery to keep it interesting.
This ultrarunner and doctor of physical therapy sees a common pattern in her running clients. Here’s what she wishes she could tell us all before we get injured.
In this week’s Performance Corner, learn an effective way to think about why hard workout and heavy weight training sessions matter in making you a faster, stronger runner.
Eliud Kipchoge just set a mind-boggling world record at the Berlin Marathon, running 2:01:09 to break his own mark by 30 seconds. Analyzing his training to become the GOAT in the marathon could provide fascinating insights for all athletes.
Coach Vanessa Foerster offers five steps to regulate your emotions
An August 2022 study used an ingenious study design to put two approaches against each other: a set training plan versus a plan that changes based on objective and subjective recovery data. The individualized plans had significantly higher rates of adaptation and fewer instances of non-response, with implications for how we think about adjusting training over time.
Kilian Jornet, aka the Greatest Of All Time, just published a summary of his training data and practices for all of 2022. His post is destined to be a legendary guide to thinking about training theory and what it takes to have the best season ever. Let’s break it down.
But what does it take to keep this mysterious connector primed for sport?
The watch-maker Coros published a fascinating snapshot of Kilian Jornet’s training data in the weeks leading up to his course record performance at UTMB. Let’s break it down.
Runners make common mistakes when it comes to keeping their feet healthy for the long run.
An August 2022 study tracked performance before and after pregnancy in 42 elite runners. While every pregnancy journey is different, there was an exciting finding—athletes “who intended to return to high-level competition did so at a statistically similar level of performance in the 1- to 3-year period post-pregnancy.” A whopping 46% improved performances post-pregnancy.
HRV can help you decide when to push—and when to hold back—for optimal fitness and recovery.
The historical data at UTMB paints a fascinating picture of one of the hardest and most competitive races in the world. Using data on past race-day results and splits, Dr. Marshall Burke completed regression analyses that provide 4 insights and predictions about what we might see in the 2022 race.
Are you making one of these training mistakes? From volume to motivation, here’s where trail runners get tripped up.
A wonderful 2022 study has novel insight into the training of 3 top finishers at the Giro d’Italia, one of the biggest cycling stage races of the year. The case studies show that what we expect athletes to do in theory and what they actually do in practice can diverge. And that leads to some fascinating lessons about training theory.
We do a deep dive analysis on training with HRV to help you get the most from this all-important metric.
High mileage? Giving 110%? Skipping speedwork? Elite athletes weigh in on the worst trail running advice out there.
Training theory: output at VO2 max while climbing may have a high predictive value for athlete progression and regression over time, particularly with age. Constant reinforcement of this metric may improve performance at all effort levels, including long ultras, and can seem to reverse the athletic decline process in some cases.
Studies show that reducing body temperature may improve performance even in relatively temperate conditions. We’ve known that physiology for a long time, but it wasn’t until recently that athletes started making cooling techniques a top priority. All around the world, in all different sports, there is something big happening. We are witnessing a cooling revolution.
It's no secret that athletes need to develop their mental game, but a growing number of athletes are now seeking out expert mental training.
Time off from running doesn’t have to mean changing your identity. Stay connected with the community to redefine what it means.
The Tour de France is the world’s best field experiment for endurance performance. What did we learn in 2022?
Stuck in a training rut? We asked elite athletes and professional coaches what changes they’ve made to level up.
A new study reviewed the literature on how underfueling and overreaching may be intertwined in some cases, but not in all. The findings have big implications for how we talk about the nuanced world of training load and fueling in endurance sports.
In The Performance Corner, our expert strength running coach Jason Fitzgerald explains that training regimens for road racing have been honed to a science, and trail runners can learn a lot from them about improving performance.
A 2022 study in Sports Medicine reviewed the fascinating field of minimal-dose resistance training. Even very small strength training stimuli can lead to major benefits in the general population when done consistently over time. Here's why.
Why do female runners need to pay attention to their pelvic floor? And what is it anyway?
Media coverage is booming, athletes are rapidly improving, thoughts on heat, and more. Here's a breakdown of some of the 2022 highlights.
A new study compares active and passive interval recoveries, but physiology isn’t the only factor to consider.
The sport of trail running is changing rapidly, and that is especially evident in finishing times at the Western States 100. Using data on past race-day results and temperatures, Dr. Marshall Burke completed regression analyses that predict what we can expect in 2022 for race winners, top 10 finishers, and average finish times.
Conventional wisdom is that athletes get slower while racing longer distances, particularly ultras. But does it have to be that way?
Runners, bank these at-home strength-training exercises for when you can't get to the gym.
Pelvic tilt isn't always something that needs to be fixed, but understanding it can help you run stronger. Here's what you need to know.
Aid stations are a challenge that new ultrarunners have to adapt to. Here's how to maximize efficiency and also aid station benefit.
After ultramarathons, the body undergoes numerous physiological changes. A wonderful new study examined how those changes vary across athletes. While there are many similarities, the variance between men and women points toward very cool ideas for future physiology studies and training theory.
The so-called “easiest part” of the sport can be the scariest for novice trail runners.
Most of us have heard of the RICE method for easing injuries. But for soft tissue injury recovery, there’s a new acronym in town.
A new study compared two weeks of higher volume training versus two weeks of higher intensity training. The findings could have important implications for how athletes think about training interventions.
Workouts can be daunting, both physically and psychologically. Here's how to prepare so you're sure to feel good.
If you’re feeling unmotivated, chances are changing things up could work wonders.
This one trick can get you out the door and into a routine of consistency and health, whatever life brings.