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How to run fast with Thomas Solomon
”alert”New article out now: Recovery Magic Tool — updated!

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

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Deep Dive Articles.

Thomas Solomon at Veohtu

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.

UserManual Click a button below to filter the articles by topic, then scroll down to find what you need.



new
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.


Articles at Veohtu
1st Apr 2025.
JUST FOR FUN:

FarThane CH4.

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

Articles at Veohtu
1st Apr 2024.
JUST FOR FUN:

Recovery Chair 3000.

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

Articles at Veohtu
Updated every 6-months.
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.


Articles at Veohtu
1st Apr 2023.
JUST FOR FUN:

WaterPlusTwo.

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

Articles at Veohtu
28th May 2022.
DEEP DIVE: Immunology.

Should you train after a vaccine?

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

What is fatigue?

Articles at Veohtu
2nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 2 of 6.

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

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

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

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

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

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

How to resist fatigue. How to stop slowing down.

Articles 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?

Articles at Veohtu
1st Apr 2022.
JUST FOR FUN:

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

Articles at Veohtu
31st March 2020. Updated: 21st Jan 2022.

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

Articles at Veohtu
11th Dec 2021.
DEEP-DIVE: Muscle cramps. Part 1 of 2.

What causes exercise-associated muscle cramps?

Articles at Veohtu
11th Dec 2021.
DEEP-DIVE: Muscle cramps. Part 2 of 2.

How to stop muscle cramps during training & racing?

Articles at Veohtu
27th Nov 2021.

Continuous glucose monitoring for athletes.

OPINION:

The “glucose performance zone” is all hype.

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

What does heat do to your body?

Articles 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?

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

How can you heat acclimate before race day?

Articles at Veohtu
5th Feb 2020.
Updated: 16th Oct 2021.

DEEP-DIVE: Training & racing in the cold. Part 1 of 3.

Understanding hypothermia.

Articles 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.

Articles 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?

Articles at Veohtu
15th Aug 2021.
DEEP-DIVE: Hydration. Part 1 of 4.

What we know about hydration.

Articles at Veohtu
22nd Aug 2021.
DEEP-DIVE: Hydration. Part 2 of 4.

What we aren't sure about hydration.

Articles at Veohtu
29th Aug 2021.
DEEP-DIVE: Hydration. Part 3 of 4.

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

Articles at Veohtu
12th Sept 2021.
DEEP-DIVE: Hydration. Part 4 of 4.

What you can do to stay hydrated.

Articles at Veohtu
8th May 2021.
DEEP-DIVE: Performance nutrition. Part 1 of 6.

How much fuel is available in your body?

Articles at Veohtu
15th May 2021.
DEEP-DIVE: Performance nutrition. Part 2 of 6.

How do your muscles use fuel to produce energy?

Articles at Veohtu
22nd May 2021.
DEEP-DIVE: Performance nutrition. Part 3 of 6.

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

Articles at Veohtu
5th June 2021.
DEEP-DIVE: Performance nutrition. Part 4 of 6.

How can you establish high carbohydrate availability before a race?

Articles at Veohtu
13th June 2021.
DEEP-DIVE: Performance nutrition. Part 5 of 6.

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

Articles at Veohtu
3rd July 2021.
DEEP-DIVE: Performance nutrition. Part 6 of 6.

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

Articles at Veohtu
1st Apr 2021.
JUST FOR FUN:

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

Articles at Veohtu
30th Jan 2021.
OPINION:

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

Articles at Veohtu
28th Dec 2020.
JUST FOR FUN: Comparative Physiology.

A dog is for life not just for Christmas.

Articles 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?

Articles 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.

Articles 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.

Articles 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?

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

Understanding the “carb wars” using context and perspective.

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

Carb Wars: A New Hope. Carbohydrate periodisation.

Articles at Veohtu
28th Oct 2020.
OPINION:

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

Articles at Veohtu
15th Oct 2020.
DEEP-DIVE: Recovery — the conclusion.

Optimal recovery is achieved by keeping it simple, stupid.

Articles 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?

Articles at Veohtu
8th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 1 of 5.

Recovery nutrition starts with a healthy eating pattern.

Articles 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.

Articles at Veohtu
22nd August 2020.
DEEP-DIVE: Recovery Nutrition. Part 3 of 5.

Eating carbohydrate replenishes muscle glycogen.

Articles at Veohtu
29th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 4 of 5.

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

Articles at Veohtu
5th September 2020.
DEEP-DIVE: Recovery Nutrition. Part 5 of 5.

Carbohydrate plus protein is your recovery super power.

Articles at Veohtu

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

Articles at Veohtu
4th July 2020.
DEEP-DIVE: Recovery Series.

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

Articles at Veohtu
17th June 2020.
DEEP-DIVE: Recovery Series.

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

Articles at Veohtu
11th June 2020. Updated: 15th Dec 2023.
DEEP-DIVE: Recovery Series.

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

Articles at Veohtu
23rd May 2020 7th Jan 2025.
DEEP-DIVE: Recovery Series.

Recovery 101 — Eat, sleep, rest, repeat.

Articles at Veohtu
10th May 2020.
DEEP-DIVE: Training adaptations.

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

Articles at Veohtu
18th April 2020.
DEEP-DIVE: Training load. Part 1 of 2.

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

Articles 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?

Articles at Veohtu
1st Apr 2020.
JUST FOR FUN:

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

Articles at Veohtu
26th March 2020.
DEEP-DIVE: Exercise immunology.

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

Articles at Veohtu
10th Feb 2020.
OPINION:

World Athletics + rule change = confusion + sadness.

Articles at Veohtu
21st December 2019.
DEEP-DIVE: Genetics.

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

Articles at Veohtu
29th November 2019.
OPINION: Part 1 of 3.

Be the architect of your training — plan your training.

Articles at Veohtu
2nd December 2019.
OPINION: Part 2 of 3.

Be the architect of your training — design your training.

Articles at Veohtu
6th December 2019.
OPINION: Part 3 of 3.

Be the architect of your training — review your training.

Articles at Veohtu
5th Nov 2019.
OPINION:

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

Articles at Veohtu
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