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Top 4 Shoes to Reduce Calf / Achilles Loads!! 👟🦶 Did you know the structure of your shoe can change where load is distributed in your leg during running?? 🦵🤔 4 Favorites of 2024: 1️⃣On Cloud Surfer 2️⃣Saucony Triumph 22 3️⃣Brooks Ghost 16 4️⃣ASICS Gel Kayano 31 #threshold

🏃🏻‍♂️ Fasted Training: Science vs Hype! Discover what really works for runners & lifters. Spoiler: It's not just about fat loss! marathonscience.beehiiv.com/p/fasted-train… #FastedTraining #MarathonScience

🚨 99% of runners are obsessing over the WRONG metric (and it’s killing their race times) You’re building a Ferrari engine but only driving it at 75%. Marathon pace = 75-85% of your VO2 max, yet everyone’s chasing higher numbers on their watch. Even Paula Radcliffe—the

The truth about lowering your heart rate during zone 2 runs 👇 Your heart rate spiking during “easy” runs despite trying every breathing hack, nose strip, and expensive gadget out there? Here’s what actually works (and it’s not what the fitness industry wants you to hear): The

1 Exercise That Can Improve Your Marathon Performance More Than Super Shoes?! 👀 Research shows that heavy calf isometrics can significantly boost calf strength and Achilles stiffness. This is key for increasing running efficiency (aka running economy) to levels similar to

🏃‍♂️ You’ve trained for months... don’t let the wrong gel RUIN your marathon I’ve tested almost every gel on the market and the science is clear: some popular gels are actually sabotaging your race. Inside this reel: ⚡️ Top 3 gels for fast marathons 🔬 Science-backed

🚨 This ONE gel mistake is sabotaging 90% of marathon runners at mile 20! 🚨 Think you should wait an hour before taking your first gel? WRONG! ❌ Here’s what’s actually happening when you delay: 👎 Your liver glycogen gets depleted early 👎 No backup energy for your brain +

3 Gels I Would Not Take if I’m Trying to Run A Fast Marathon 🤯🏃‍♀️💨 1) Spring Energy Awesome Sauce 👎 This gel might not have as much carbs as the brand claims and it also has too much fat for me. This can slow down carb digestion. 2) Honey Stinger 🍯 Honey Stinger gels

DO NOT MAKE THIS RUNNING SHOE ROTATION MISTAKE. 👎👟 We have some loose evidence that rotating through different running shoes can potentially help minimize injury risk. This is because switching shoes can help add some variability in the way you load the various muscles

The problem isn’t the 80/20 rule — it’s using it without context. The 80/20 rule might work for elites, but it’s often a mismatch for everyday runners logging 20–40 miles a week. Nuance matters. So does your life, your recovery, and your goals. 👉 Follow for clear,

🏃‍♂️💨 This ONE breakfast hack shaved 13 minutes off my marathon time** ⏰ (And it’s so simple, you probably already have everything at home) 👇 The secret? It’s not what you think… 🤯 Comment your fueling questions 👇 #marathontraining marathontraining #runningtips

Zone 2 HR Training DOES NOT MATTER for new runners!! ❤️🏃‍♀️ Comment your Zone 2 questions 👇 This is because new runners do not have the underlying physiological adaptations to keep their heart rate low during runs and that’s okay!! 🧬❤️📊 This is because in new runners

90% of New Runners Make this Zone 2 Mistake!! Elite marathoners spend 80% of their time jogging easy. Here’s the science 👇 Zone 2 training sits right below your first lactate threshold—meaning your blood lactate stays stable and LOW. Why does this matter? ✅ Minimal stress

Zone 2 isn’t about going slow—it’s about training MORE without burning out 🔥 Elites use it to stack volume between hard days. Follow me and then comment ‘Marathons’ for a FREE 10-week beginner marathon plan 📈 #MarathonTraining #RunScience #BeginnerRunner #MarathonScience

Super shoes aren’t magic bullets 🏃‍♂️ Yes, they improve running economy and help you go faster for the same effort. But wearing them 24/7? That might actually weaken your feet and lower legs over time. My approach: Save them for the “money days” - tempo runs, intervals, and

🏃‍♂️✨ Taper Time = PR Time ✨🏃‍♀️ Feeling twitchy because mileage is dropping? Good. That “restless” vibe is your body reallocating resources—extra glycogen storage, fresher neuromuscular firing, and a spike in red-blood-cell production that peaks on race day. 🔬 Science

The Real Reason Elites Live in Zone 2 Zone 2 isn’t “just easy.” Its super-low fatigue cost lets elites pile on miles without trashing their legs for quality workouts. More volume = bigger aerobic engine, but key speed sessions stay sharp. Slot true Zone 2 runs between your

🚫 5 “Healthy Foods” Destroying Your Runs vs. 🏃‍♂️ Runner-Friendly Swaps Stop letting your breakfast sabotage your splits. Swap these five troublemakers: 1️⃣ Vegetables & beans ➡️ 🍌 Banana or 100 % fruit juice High Fiber foods out, quick-digesting carbs in. 2️⃣ Full-fat

🚨 NEW RESEARCH ALERT: Your lifting routine might be sabotaging your running performance. This study from Bas van Hooren just revealed the optimal ostrength training for endurance athletes. Here’s what most runners get wrong: → Sets of 15-20 reps “for endurance” → Light

💊 The 3 supplements I took for healthy 100-mile weeks When you’re pushing triple-digit mileage, your body becomes a nutrient-burning machine. Food alone isn’t enough—you need strategic supplementation. Don’t Forget Supplements ≠ shortcuts. Nail training, fuel, sleep,