Running in the Cold: What Your Body Is Actually Doing

The first kilometre of a cold run is miserable, the fifth feels great, and the moment you stop, the shivering starts.

Go Slow to Go Fast: The 80/20 Proof

Here’s the toughest workout I’ll ever ask you to do: slow down.

How Long Does It Actually Take to Lose Fitness?

The race is done, the bags are unpacked, and one question starts to nag: how much fitness am I losing by not training?

The Science of Sodium: Customizing Your Protocol (Part 2)

Most off-the-shelf hydration powders list only 300 mg to 500 mg of sodium per serving, well below the 800 mg to 1000 mg per hour starting point from Part 1.

The Science of Sodium: Your Endurance Baseline (Part 1)

Most athletes track carbohydrate intake closely and give sodium far less attention, even though heat and long sessions raise sodium losses through sweat.

Strength Training for Endurance Athletes: Why It Improves Running Economy

The gym session is usually the first thing endurance athletes drop when training volume peaks, and that is the wrong session to cut.

Hurt vs. Injured: Why Stepping Down Can Be the Right Call

At the Sinister 7 Ultra Expo the day before the start, an athlete on our roster made one of the toughest calls in endurance sport.

The Post-Race Reset: What to Do After a Big Effort

Crossing a finish line starts your recovery, and what you do in the first few days decides how soon you can train well again.

The Ice Protocol: How External Cooling Helps You Race in the Heat

As temperatures climb, drinking alone cannot always keep up with a rising core temperature.

The Sweat Test: Stop Guessing Your Hydration

Many athletes plan their paces and carbohydrates in detail, then guess their hydration.