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

Deep Dive Articles.

Thoroughly-researched summaries of cutting-edge scientific evidence in exercise science and sports nutrition.
For marathon runners, trail runners, ultra runners, obstacle course racers, and endurance athletes.
Researched and written by Thomas Solomon, PhD.


Updated every 6-months.
Last update: 17th January 2025.
Recovery magic tool.
A free resource for scientists, practitioners, coaches, and athletes to help inform their choices in using various approaches for recovery.

1st Apr 2025.
JUST FOR FUN:

JUST FOR FUN:
FarThane CH4.
Another ground-breaking advance in sports science to help boost your performance.

1st Apr 2024.
JUST FOR FUN:

JUST FOR FUN:
Recovery Chair 3000.
Another ground-breaking advance in recovery science to help boost your performance.

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

Last update: 1st 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.

1st Apr 2023.
JUST FOR FUN:

JUST FOR FUN:
WaterPlusTwo.
Another ground-breaking advance in sports nutrition to help boost your performance.

2nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 2 of 6.
DEEP-DIVE: Fatigue in runners. Part 2 of 6.
The causes of fatigue — do your muscles slow you down?

9nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 3 of 6.
DEEP-DIVE: Fatigue in runners. Part 3 of 6.
The causes of fatigue — does your brain slow you down?

16nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 4 of 6.
DEEP-DIVE: Fatigue in runners. Part 4 of 6.
What causes fatigue during exercise? Why do you slow down?

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

DEEP-DIVE: Fatigue in runners. Part 5 of 6.
How to resist fatigue. How to stop slowing down.

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

DEEP-DIVE: Fatigue in runners. Part 6 of 6.
The final sprint — why is there always something left in the tank?

1st Apr 2022.
JUST FOR FUN:
JUST FOR FUN:
SuperMegaEnergySpinach — another ground-breaking advance in sports nutrition to help boost your performance.

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

11th Dec 2021.
DEEP-DIVE: Muscle cramps. Part 1 of 2.
DEEP-DIVE: Muscle cramps. Part 1 of 2.
What causes exercise-associated muscle cramps?

11th Dec 2021.
DEEP-DIVE: Muscle cramps. Part 2 of 2.
DEEP-DIVE: Muscle cramps. Part 2 of 2.
How to stop muscle cramps during training & racing?

27th Nov 2021.

Continuous glucose monitoring for athletes.
OPINION:The “glucose performance zone” is all hype.

16th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 1 of 3.
DEEP-DIVE: Training & racing in the heat. Part 1 of 3.
What does heat do to your body?

16th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 2 of 3.
DEEP-DIVE: Training & racing in the heat. Part 2 of 3.
How can you keep your cool on race day?

16th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 3 of 3.
DEEP-DIVE: Training & racing in the heat. Part 3 of 3.
How can you heat acclimate before race day?

Updated: 16th Oct 2021.
DEEP-DIVE: Training & racing in the cold. Part 1 of 3.
Understanding hypothermia.

Updated: 16th Oct 2021.
DEEP-DIVE: Training & racing in the cold. Part 2 of 3.
How to be safe and warm in the cold.

Updated: 16th Oct 2021.
DEEP-DIVE: Training & racing in the cold. Part 3 of 3.
Can you acclimate to brace the cold?

29th Aug 2021.
DEEP-DIVE: Hydration. Part 3 of 4.
DEEP-DIVE: Hydration. Part 3 of 4.
What we don't know about hydration — the salty dilemma with sodium.

8th May 2021.
DEEP-DIVE: Performance nutrition. Part 1 of 6.
DEEP-DIVE: Performance nutrition. Part 1 of 6.
How much fuel is available in your body?

15th May 2021.
DEEP-DIVE: Performance nutrition. Part 2 of 6.
DEEP-DIVE: Performance nutrition. Part 2 of 6.
How do your muscles use fuel to produce energy?

22nd May 2021.
DEEP-DIVE: Performance nutrition. Part 3 of 6.
DEEP-DIVE: Performance nutrition. Part 3 of 6.
How long does your stored fuel allow your body to go?

5th June 2021.
DEEP-DIVE: Performance nutrition. Part 4 of 6.
DEEP-DIVE: Performance nutrition. Part 4 of 6.
How can you establish high carbohydrate availability before a race?

13th June 2021.
DEEP-DIVE: Performance nutrition. Part 5 of 6.
DEEP-DIVE: Performance nutrition. Part 5 of 6.
Why you should consider maintaining high carbohydrate availability during a race?

3rd July 2021.
DEEP-DIVE: Performance nutrition. Part 6 of 6.
DEEP-DIVE: Performance nutrition. Part 6 of 6.
Putting it into practice — how can you maintain high carbohydrate availability?

1st Apr 2021.
JUST FOR FUN:
JUST FOR FUN:
Nocarbozade — a ground-breaking advance in nutritional products that will boost your performance.

30th Jan 2021.
OPINION:
OPINION:
What do you say to a (vapor)fly? … “Shoo”. But supershoes are probably here to stay.

21st Nov 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 1 of 6.
DEEP-DIVE: Nutritional manipulations for training. Part 1 of 6.
What are fat oxidation rates and why do they matter?

28th Nov 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 2 of 6.
DEEP-DIVE: Nutritional manipulations for training. Part 2 of 6.
Increasing fat burning during exercise — acute manipulations of carbohydrate availability.

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

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

19th Dec 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 5 of 6.
DEEP-DIVE: Nutritional manipulations for training. Part 5 of 6.
Understanding the “carb wars” using context and perspective.

23rd Jan 2021.
DEEP-DIVE: Nutritional manipulations for training. Part 6 of 6.
DEEP-DIVE: Nutritional manipulations for training. Part 6 of 6.
Carb Wars: A New Hope. Carbohydrate periodisation.

28th Oct 2020.
OPINION:
OPINION:
We are not getting faster; there are just more of us and we are more accessible.

15th Oct 2020.
DEEP-DIVE: Recovery — the conclusion.
DEEP-DIVE: Recovery — the conclusion.
Optimal recovery is achieved by keeping it simple, stupid.

26th Sep 2020.
DEEP-DIVE: Going beyond nutrition, sleep, and rest for recovery — is there anything else?
DEEP-DIVE: Going beyond nutrition, sleep, and rest for recovery — is there anything else?
Should you use a splash of “magic” for recovery?

8th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 1 of 5.
DEEP-DIVE: Recovery Nutrition. Part 1 of 5.
Recovery nutrition starts with a healthy eating pattern.

15th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 2 of 5.
DEEP-DIVE: Recovery Nutrition. Part 2 of 5.
The “post-exercise nutrition window” is your between-session period for nutrient optimisation.

22nd August 2020.
DEEP-DIVE: Recovery Nutrition. Part 3 of 5.
DEEP-DIVE: Recovery Nutrition. Part 3 of 5.
Eating carbohydrate replenishes muscle glycogen.

29th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 4 of 5.
DEEP-DIVE: Recovery Nutrition. Part 4 of 5.
Eating protein supports muscle protein synthesis to repair and build tissue.

5th September 2020.
DEEP-DIVE: Recovery Nutrition. Part 5 of 5.
DEEP-DIVE: Recovery Nutrition. Part 5 of 5.
Carbohydrate plus protein is your recovery super power.

17th June 2020.
DEEP-DIVE: Recovery Series.
DEEP-DIVE: Recovery Series.
Sleep will supercharge your recovery but what about napping and your chronotype?

DEEP-DIVE: Recovery Series.
Sleep: a five-letter word to supercharge your recovery.

10th May 2020.
DEEP-DIVE: Training adaptations.
DEEP-DIVE: Training adaptations.
What happens in your muscles when you adapt to your training?

18th April 2020.
DEEP-DIVE: Training load. Part 1 of 2.
DEEP-DIVE: Training load. Part 1 of 2.
Monitor your training load with help from your self-assessing brain.

25th April 2020.
DEEP-DIVE: Training load. Part 2 of 2.
DEEP-DIVE: Training load. Part 2 of 2.
Metrics that "quantify" training load mdash; what are TRIMP, HRSS, and rTSS?

1st Apr 2020.
JUST FOR FUN:
JUST FOR FUN:
SuperMooJuice — a ground-breaking advance in nutritional products for recovery.

26th March 2020.
DEEP-DIVE: Exercise immunology.
DEEP-DIVE: Exercise immunology.
COVID-19 is your signal to stay active but prioritise recovery.

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Equality in education, health, and sustainability is important to me. I was fortunate to be born into a social welfare system where higher education was free. Sadly, that is no longer true. Consequently, I created Veohtu to provide easy access to high-quality exercise science and sports nutrition education to folks from all walks of life. All the content is free, and always will be.