New article out now What causes exercise-associated muscle cramps during training and racing? Stop immediately blaming it on dehydration and a lack of salt.

Education for runners and endurance athletes. Learn to train smart, run fast, and be strong.

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Equality in education, health, and sustainability is important to me. I was lucky to be born into a social welfare system where higher education was free. Sadly, that is no longer true. Consequently, to provide access to exercise science and sports nutrition education to folks from all walks of life, I publish freely accessible high-quality exercise science and nutritional science content. These articles are a part of that offering.

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1^st Apr 2024.
JUST FOR FUN:

Recovery Chair 3000.

Another ground-breaking advance in recovery science to help boost your performance.

Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.

Updated every 6-months.
Recent update: 11^th January 2024.

Recovery magic tool.

A free resource for scientists, practitioners, coaches, and athletes to help inform their choices in using various approaches for recovery.

Updated every 6-months.
Recent update: 1^st August 2023.

Sports supplements tool.

A free resource for scientists, practitioners, coaches, and athletes to help inform their choices in using sports supplements to boost performance.

1^st Apr 2023.
JUST FOR FUN:

WaterPlusTwo.

Another ground-breaking advance in sports nutrition to help boost your performance.

28^th May 2022.
DEEP DIVE: Immunology.

Should you train after a vaccine?

26^th March 2022.
DEEP-DIVE: Fatigue in runners. Part 1 of 6.

What is fatigue?

2^nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 2 of 6.

The causes of fatigue — do your muscles slow you down?

9^nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 3 of 6.

The causes of fatigue — does your brain slow you down?

16^nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 4 of 6.

What causes fatigue during exercise? Why do you slow down?

30^nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 5 of 6.

How to resist fatigue. How to stop slowing down.

7^th May 2022.
DEEP-DIVE: Fatigue in runners. Part 6 of 6.

The final sprint — why is there always something left in the tank?

1^st Apr 2022.
JUST FOR FUN:

SuperMegaEnergySpinach — another ground-breaking advance in sports nutrition to help boost your performance.

~~31^st March 2020~~. Updated: 21^st Jan 2022.

Should you consider breath-hold training to boost your running performance?

11^th Dec 2021.
DEEP-DIVE: Muscle cramps. Part 1 of 2.

What causes exercise-associated muscle cramps?

11^th Dec 2021.
DEEP-DIVE: Muscle cramps. Part 2 of 2.

How to stop muscle cramps during training & racing?

27^th Nov 2021.

Continuous glucose monitoring for athletes.

OPINION:

The “glucose performance zone” is all hype.

16^th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 1 of 3.

What does heat do to your body?

16^th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 2 of 3.

How can you keep your cool on race day?

16^th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 3 of 3.

How can you heat acclimate before race day?

~~5^th Feb 2020.~~
Updated: 16^th Oct 2021.
DEEP-DIVE: Training & racing in the cold. Part 1 of 3.

Understanding hypothermia.

~~17^th Feb 2020.~~
Updated: 16^th Oct 2021.
DEEP-DIVE: Training & racing in the cold. Part 2 of 3.

How to be safe and warm in the cold.

~~28^th Feb 2020.~~
Updated: 16^th Oct 2021.
DEEP-DIVE: Training & racing in the cold. Part 3 of 3.

Can you acclimate to brace the cold?

15^th Aug 2021.
DEEP-DIVE: Hydration. Part 1 of 4.

What we know about hydration.

22^nd Aug 2021.
DEEP-DIVE: Hydration. Part 2 of 4.

What we aren't sure about hydration.

29^th Aug 2021.
DEEP-DIVE: Hydration. Part 3 of 4.

What we don't know about hydration — the salty dilemma with sodium.

12^th Sept 2021.
DEEP-DIVE: Hydration. Part 4 of 4.

What you can do to stay hydrated.

8^th May 2021.
DEEP-DIVE: Performance nutrition. Part 1 of 6.

How much fuel is available in your body?

15^th May 2021.
DEEP-DIVE: Performance nutrition. Part 2 of 6.

How do your muscles use fuel to produce energy?

22^nd May 2021.
DEEP-DIVE: Performance nutrition. Part 3 of 6.

How long does your stored fuel allow your body to go?

5^th June 2021.
DEEP-DIVE: Performance nutrition. Part 4 of 6.

How can you establish high carbohydrate availability before a race?

13^th June 2021.
DEEP-DIVE: Performance nutrition. Part 5 of 6.

Why you should consider maintaining high carbohydrate availability during a race?

3^rd July 2021.
DEEP-DIVE: Performance nutrition. Part 6 of 6.

Putting it into practice — how can you maintain high carbohydrate availability?

1^st Apr 2021.
JUST FOR FUN:

Nocarbozade — a ground-breaking advance in nutritional products that will boost your performance.

30^th Jan 2021.
OPINION:

What do you say to a (vapor)fly? … “Shoo”. But supershoes are probably here to stay.

28^th Dec 2020.
JUST FOR FUN: Comparative Physiology.

A dog is for life not just for Christmas.

21^st Nov 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 1 of 6.

What are fat oxidation rates and why do they matter?

28^th Nov 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 2 of 6.

Increasing fat burning during exercise — acute manipulations of carbohydrate availability.

5^th Dec 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 3 of 6.

Chronic dietary manipulation of carbohydrate availability — 100-years of the low-carb, high-fat diet epic.

12^th Dec 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 4 of 6.

Does a low-carb, high-fat diet offer a performance advantage to an endurance athlete?

19^th Dec 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 5 of 6.

Understanding the “carb wars” using context and perspective.

23^rd Jan 2021.
DEEP-DIVE: Nutritional manipulations for training. Part 6 of 6.

Carb Wars: A New Hope. Carbohydrate periodisation.

28^th Oct 2020.
OPINION:

We are not getting faster; there are just more of us and we are more accessible.

15^th Oct 2020.
DEEP-DIVE: Recovery — the conclusion.

Optimal recovery is achieved by keeping it simple, stupid.

26^th Sep 2020.
DEEP-DIVE: Going beyond nutrition, sleep, and rest for recovery — is there anything else?

Should you use a splash of “magic” for recovery?

8^th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 1 of 5.

Recovery nutrition starts with a healthy eating pattern.

15^th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 2 of 5.

The “post-exercise nutrition window” is your between-session period for nutrient optimisation.

22^nd August 2020.
DEEP-DIVE: Recovery Nutrition. Part 3 of 5.

Eating carbohydrate replenishes muscle glycogen.

29^th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 4 of 5.

Eating protein supports muscle protein synthesis to repair and build tissue.

5^th September 2020.
DEEP-DIVE: Recovery Nutrition. Part 5 of 5.

Carbohydrate plus protein is your recovery super power.

Nutrition reference tables (a supplement for the nutrition articles).

4^th July 2020.
DEEP-DIVE: Recovery Series.

Rest your body and your mind to get ready to go again.

17^th June 2020.
DEEP-DIVE: Recovery Series.

Sleep will supercharge your recovery but what about napping and your chronotype?

~~11^th June 2020~~. Updated: 15^th Dec 2023.
DEEP-DIVE: Recovery Series.

Sleep: a five-letter word to supercharge your recovery.

23^rd May 2020.
DEEP-DIVE: Recovery Series.

Recovery 101 — Eat, sleep, rest, repeat.

10^th May 2020.
DEEP-DIVE: Training adaptations.

What happens in your muscles when you adapt to your training?

18^th April 2020.
DEEP-DIVE: Training load. Part 1 of 2.

Monitor your training load with help from your self-assessing brain.

25^th April 2020.
DEEP-DIVE: Training load. Part 2 of 2.

Metrics that "quantify" training load mdash; what are TRIMP, HRSS, and rTSS?

1^st Apr 2020.
JUST FOR FUN:

SuperMooJuice — a ground-breaking advance in nutritional products for recovery.

26^th March 2020.
DEEP-DIVE: Exercise immunology.

COVID-19 is your signal to stay active but prioritise recovery.

10^th Feb 2020.
OPINION:

World Athletics + rule change = confusion + sadness.

21^st December 2019.
DEEP-DIVE: Genetics.

Is your performance shaped by your genes or your hard work?

29^th November 2019.
OPINION: Part 1 of 3.

Be the architect of your training — plan your training.

2^nd December 2019.
OPINION: Part 2 of 3.

Be the architect of your training — design your training.

6^th December 2019.
OPINION: Part 3 of 3.

Be the architect of your training — review your training.

5^th Nov 2019.
OPINION:

Stress. Rest. Adapt. Grow. While being patient, staying calm, and having fun.

Learn how to run fast, be strong, and train smart

with exercise science articles

from Thomas Solomon PhD.

Educational deep-dives into the science of running that filter the signal from the noise.

For runners, obstacle course racers, and endurance athletes.

Fully-referenced, nerdy, but readable.

Every day is a school day.

Empower yourself to train smart.

Think critically. Be informed. Stay educated.

There’s a disconnect between scientific advance and public knowledge. Social media is awash with sexy anecdotes. Popular media often skews and obscures public knowledge with inaccurate interpretations of science, sometimes simply to fit a predetermined alarmist headline. Even some scientists up-sell their work to the media to create inappropriately melodramatic impact... Consequently, the true signal is often lost among the noise.

Because I'm passionate about human health & performance, data quality, science communication, and open-access to education, my goal is to filter the signal from the noise and provide high-quality information for everyone — scientists, clinicians, coaches, students, and athletes. So, come “PubCrawling” with me, Thomas Solomon PhD, and get your science snifter fix by chugging from the glass of knowledge while I attempt to add some clarity to the obscurity.

This page contains link to a collection of deep-dive education articles on topics including Training methods, Sports nutrition, High vs. Low-carb, Hydration, Sports supplements, Recovery, Fatigue, Cramps, Heat acclimation, Immunology and more. Check them out and learn how to train smart!

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