How to run fast with Thomas Solomon

New article out now: Recovery Magic Tool — updated!

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.

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

Updated every 6-months.
Last update: 17^th 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.

1^st Apr 2025.
JUST FOR FUN:

FarThane CH₄.

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

1^st Apr 2024.
JUST FOR FUN:

Recovery Chair 3000.

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

Updated every 6-months.
Last 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~~ 7^th Jan 2025.
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.

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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.