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Help others train smart.
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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.
Thomas Solomon PhD at Veohtu
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Updated every 6-months.
Recent update: 1st March 2023.

Recovery magic tool.

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


Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
Updated every 6-months.
Recent update: 5th August 2022.

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

Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
28th May 2022.
DEEP DIVE: Immunology.
Should you train after a vaccine?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
26th March 2022.
DEEP-DIVE: Fatigue in runners. Part 1 of 6.
What is fatigue?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
2nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 2 of 6.
The causes of fatigue — do your muscles slow you down?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
9nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 3 of 6.
The causes of fatigue — does your brain slow you down?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
16nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 4 of 6.
What causes fatigue during exercise? Why do you slow down?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
30nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 5 of 6.
How to resist fatigue. How to stop slowing down.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
7th May 2022.
DEEP-DIVE: Fatigue in runners. Part 6 of 6.
The final sprint — why is there always something left in the tank?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
1st Apr 2022.
JUST FOR FUN:
SuperMegaEnergySpinach — another ground-breaking advance in sports nutrition to help boost your performance.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
31st March 2020. Updated: 21st Jan 2022.
Should you consider breath-hold training to boost your running performance?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
11th Dec 2021.
DEEP-DIVE: Muscle cramps. Part 1 of 2.
What causes exercise-associated muscle cramps?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
11th Dec 2021.
DEEP-DIVE: Muscle cramps. Part 2 of 2.
How to stop muscle cramps during training & racing?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
27th Nov 2021.
Continuous glucose monitoring for athletes.
OPINION: The “glucose performance zone” is all hype.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
16th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 1 of 3.
What does heat do to your body?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
16th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 2 of 3.
How can you keep your cool on race day?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
16th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 3 of 3.
How can you heat acclimate before race day?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
5th Feb 2020.
Updated: 16th Oct 2021.

DEEP-DIVE: Training & racing in the cold. Part 1 of 3.
Understanding hypothermia.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
17th Feb 2020.
Updated: 16th Oct 2021.

DEEP-DIVE: Training & racing in the cold. Part 2 of 3.
How to be safe and warm in the cold.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
28th Feb 2020.
Updated: 16th Oct 2021.

DEEP-DIVE: Training & racing in the cold. Part 3 of 3.
Can you acclimate to brace the cold?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
15th Aug 2021.
DEEP-DIVE: Hydration. Part 1 of 4.
What we know about hydration.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
22nd Aug 2021.
DEEP-DIVE: Hydration. Part 2 of 4.
What we aren't sure about hydration.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
29th Aug 2021.
DEEP-DIVE: Hydration. Part 3 of 4.
What we don't know about hydration — the salty dilemma with sodium.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
12th Sept 2021.
DEEP-DIVE: Hydration. Part 4 of 4.
What you can do to stay hydrated.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
8th May 2021.
DEEP-DIVE: Performance nutrition. Part 1 of 6.
How much fuel is available in your body?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
15th May 2021.
DEEP-DIVE: Performance nutrition. Part 2 of 6.
How do your muscles use fuel to produce energy?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
22nd May 2021.
DEEP-DIVE: Performance nutrition. Part 3 of 6.
How long does your stored fuel allow your body to go?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
5th June 2021.
DEEP-DIVE: Performance nutrition. Part 4 of 6.
How can you establish high carbohydrate availability before a race?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
13th June 2021.
DEEP-DIVE: Performance nutrition. Part 5 of 6.
Why you should consider maintaining high carbohydrate availability during a race?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
3rd July 2021.
DEEP-DIVE: Performance nutrition. Part 6 of 6.
Putting it into practice — how can you maintain high carbohydrate availability?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
1st Apr 2021.
JUST FOR FUN:
Nocarbozade — a ground-breaking advance in nutritional products that will boost your performance.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
30th Jan 2021.
OPINION: What do you say to a (vapor)fly? … “Shoo”. But supershoes are probably here to stay.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
28th Dec 2020.
JUST FOR FUN: Comparative Physiology.
A dog is for life not just for Christmas.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
21st Nov 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 1 of 6.
What are fat oxidation rates and why do they matter?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
28th Nov 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 2 of 6.
Increasing fat burning during exercise — acute manipulations of carbohydrate availability.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
5th 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.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
12th 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?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
19th Dec 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 5 of 6.
Understanding the “carb wars” using context and perspective.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
23rd Jan 2021.
DEEP-DIVE: Nutritional manipulations for training. Part 6 of 6.
Carb Wars: A New Hope. Carbohydrate periodisation.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
28th Oct 2020.
OPINION: We are not getting faster; there are just more of us and we are more accessible.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
15th Oct 2020.
DEEP-DIVE: Recovery — the conclusion.
Optimal recovery is achieved by keeping it simple, stupid.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
26th 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?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
8th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 1 of 5.
Recovery nutrition starts with a healthy eating pattern.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
15th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 2 of 5.
The “post-exercise nutrition window” is your between-session period for nutrient optimisation.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
22nd August 2020.
DEEP-DIVE: Recovery Nutrition. Part 3 of 5.
Eating carbohydrate replenishes muscle glycogen.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
29th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 4 of 5.
Eating protein supports muscle protein synthesis to repair and build tissue.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
5th September 2020.
DEEP-DIVE: Recovery Nutrition. Part 5 of 5.
Carbohydrate plus protein is your recovery super power.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.

DEEP-DIVE: Nutrition reference tables.
(a supplement for the nutrition articles)
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
4th July 2020.
DEEP-DIVE: Recovery Series.
Rest your body and your mind to get ready to go again.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
17th June 2020.
DEEP-DIVE: Recovery Series.
Sleep will supercharge your recovery but what about napping and your chronotype?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
11th June 2020.
DEEP-DIVE: Recovery Series.
Sleep: a five-letter word to supercharge your recovery.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
23rd May 2020.
DEEP-DIVE: Recovery Series.
Recovery 101 — Eat, sleep, rest, repeat.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
10th May 2020.
DEEP-DIVE: Training adaptations.
What happens in your muscles when you adapt to your training?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
18th April 2020.
DEEP-DIVE: Training load. Part 1 of 2.
Monitor your training load with help from your self-assessing brain.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
25th April 2020.
DEEP-DIVE: Training load. Part 2 of 2.
Metrics that "quantify" training load mdash; what are TRIMP, HRSS, and rTSS?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
1st Apr 2020.
JUST FOR FUN:
SuperMooJuice — a ground-breaking advance in nutritional products for recovery.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
26th March 2020.
DEEP-DIVE: Exercise immunology.
COVID-19 is your signal to stay active but prioritise recovery.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
10th Feb 2020.
OPINION: World Athletics + rule change = confusion + sadness.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
21st December 2019.
DEEP-DIVE: Genetics.
Is your performance shaped by your genes or your hard work?
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
29th November 2019.
OPINION: Be the architect of your training. Part 1 of 3.
Plan your training.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
2nd December 2019.
OPINION: Be the architect of your training. Part 2 of 3.
Design your training.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
6th December 2019.
OPINION: Be the architect of your training. Part 3 of 3.
Review your training.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.
5th Nov 2019.
OPINION:
Stress. Rest. Adapt. Grow. While being patient, staying calm, and having fun.
Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.




Think critically. Keep informed. Stay educated.
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​These articles are free.
Please help keep them alive by buying me a beer:

Buy me a beer.Buy me a beer.


Listen to the Veohtu Podcast with Thomas Solomon PhD.

Audiobook-style education.
Learn how to train… while you train.



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To help new listeners discover the pod, please write a five-star review on Apple Podcasts.

Every day is a school day.
Help empower yourself to train smart.
Think critically. Be informed. Stay educated.

Please tweet or share this free content with anyone who will find it educational:

My podcast is free content.
Please help keep it alive by buying me a beer:

Buy me a beer.Buy me a beer.

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