Veohtu
  • Home
  • Articles
  • Nerd alerts
  • Training Tools
  • Training Plans
  • About
  • Home
  • Articles
  • Nerd alerts
  • Training Tools
  • Training Plans
  • About
Exercise science articles from Thomas Solomon
alertNew article out now: Recovery Magic Tool — updated!
Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD

Deep dive exercise science articles.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD

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.

The Recovery Magic Tool.

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


Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
1st Apr 2025.
JUST FOR FUN:

FarThane CH4.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
1st Apr 2024.
JUST FOR FUN:

Recovery Chair 3000.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
Updated every 6-months.
Last update: 1st August 2023.

The Sports supplements tool.

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


Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
1st Apr 2023.
JUST FOR FUN:

WaterPlusTwo.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
28th May 2022.
DEEP DIVE: Immunology.

Should you train after a vaccine?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
26th March 2022.
DEEP-DIVE: Fatigue in runners. Part 1 of 6.

What is fatigue?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
2nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 2 of 6.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
9nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 3 of 6.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
16nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 4 of 6.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
30nd April 2022.
DEEP-DIVE: Fatigue in runners. Part 5 of 6.

How to resist fatigue. How to stop slowing down.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
7th May 2022.
DEEP-DIVE: Fatigue in runners. Part 6 of 6.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
1st Apr 2022.
JUST FOR FUN:

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
31st March 2020. Updated: 21st Jan 2022.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
11th Dec 2021.
DEEP-DIVE: Muscle cramps. Part 1 of 2.

What causes exercise-associated muscle cramps?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
11th Dec 2021.
DEEP-DIVE: Muscle cramps. Part 2 of 2.

How to stop muscle cramps during training & racing?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
27th Nov 2021.

Continuous glucose monitoring for athletes.

OPINION:

The “glucose performance zone” is all hype.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
16th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 1 of 3.

What does heat do to your body?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
16th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 2 of 3.

How can you keep your cool on race day?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
16th Oct 2021.
DEEP-DIVE: Training & racing in the heat. Part 3 of 3.

How can you heat acclimate before race day?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
5th Feb 2020.
Updated: 16th Oct 2021.

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

Understanding hypothermia.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
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.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
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?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
15th Aug 2021.
DEEP-DIVE: Hydration. Part 1 of 4.

What we know about hydration.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
22nd Aug 2021.
DEEP-DIVE: Hydration. Part 2 of 4.

What we aren't sure about hydration.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
29th Aug 2021.
DEEP-DIVE: Hydration. Part 3 of 4.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
12th Sept 2021.
DEEP-DIVE: Hydration. Part 4 of 4.

What you can do to stay hydrated.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
8th May 2021.
DEEP-DIVE: Performance nutrition. Part 1 of 6.

How much fuel is available in your body?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
15th May 2021.
DEEP-DIVE: Performance nutrition. Part 2 of 6.

How do your muscles use fuel to produce energy?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
22nd May 2021.
DEEP-DIVE: Performance nutrition. Part 3 of 6.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
5th June 2021.
DEEP-DIVE: Performance nutrition. Part 4 of 6.

How can you establish high carbohydrate availability before a race?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
13th June 2021.
DEEP-DIVE: Performance nutrition. Part 5 of 6.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
3rd July 2021.
DEEP-DIVE: Performance nutrition. Part 6 of 6.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
1st Apr 2021.
JUST FOR FUN:

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
30th Jan 2021.
OPINION:

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
28th Dec 2020.
JUST FOR FUN: Comparative Physiology.

A dog is for life not just for Christmas.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
21st Nov 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 1 of 6.

What are fat oxidation rates and why do they matter?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
28th Nov 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 2 of 6.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
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.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
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?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
19th Dec 2020.
DEEP-DIVE: Nutritional manipulations for training. Part 5 of 6.

Understanding the “carb wars” using context and perspective.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
23rd Jan 2021.
DEEP-DIVE: Nutritional manipulations for training. Part 6 of 6.

Carb Wars: A New Hope. Carbohydrate periodisation.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
28th Oct 2020.
OPINION:

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
15th Oct 2020.
DEEP-DIVE: Recovery — the conclusion.

Optimal recovery is achieved by keeping it simple, stupid.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
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?

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
8th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 1 of 5.

Recovery nutrition starts with a healthy eating pattern.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
15th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 2 of 5.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
22nd August 2020.
DEEP-DIVE: Recovery Nutrition. Part 3 of 5.

Eating carbohydrate replenishes muscle glycogen.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
29th August 2020.
DEEP-DIVE: Recovery Nutrition. Part 4 of 5.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
5th September 2020.
DEEP-DIVE: Recovery Nutrition. Part 5 of 5.

Carbohydrate plus protein is your recovery super power.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
4th July 2020.
DEEP-DIVE: Recovery Series.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
17th June 2020.
DEEP-DIVE: Recovery Series.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
11th June 2020. Updated: 15th Dec 2023.
DEEP-DIVE: Recovery Series.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
23rd May 2020 7th Jan 2025.
DEEP-DIVE: Recovery Series.

Recovery 101 — Eat, sleep, rest, repeat.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
10th May 2020.
DEEP-DIVE: Training adaptations.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
18th April 2020.
DEEP-DIVE: Training load. Part 1 of 2.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
25th April 2020.
DEEP-DIVE: Training load. Part 2 of 2.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
1st Apr 2020.
JUST FOR FUN:

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
26th March 2020.
DEEP-DIVE: Exercise immunology.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
10th Feb 2020.
OPINION:

World Athletics + rule change = confusion + sadness.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
21st December 2019.
DEEP-DIVE: Genetics.

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
29th November 2019.
OPINION: Part 1 of 3.

Be the architect of your training — plan your training.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
2nd December 2019.
OPINION: Part 2 of 3.

Be the architect of your training — design your training.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
6th December 2019.
OPINION: Part 3 of 3.

Be the architect of your training — review your training.

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
5th Nov 2019.
OPINION:

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

Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD
This content is free.
Please help keep it alive by buying me a beer.
Subscribe to my newsletter
Join hundreds of athletes, coaches, scientists, and practitioners who receive my free summaries of the latest research in exercise and nutrition science. Empower yourself to train smart!
    I will not bombard your inbox; I hate spam and respect your inbox as much as you do. Subscribing gets you first access to my latest articles and "nerd alerts" on cutting-edge exercise and nutrition science. It's all designed to help you train smarter. Give it a try and, if it’s not for you, unsubscribing is just one click away.

    Access to education is a right, not a privilege

    Exercise science and sports nutrition for runners, obstacle course racers, and endurance athletes from Thomas Solomon PhD Equality in education, health, and sustainability matters deeply to me. I was fortunate to be born into a social welfare system where higher education was free. Sadly, that's no longer true. That's why I created Veohtu: to make high-quality exercise science and sports nutrition education freely available to folks from all walks of life. All the content is free, and always will be.

    Every day is a school day.

    Empower yourself to train smart.

    Be informed. Stay educated. Think critically.

    Education for runners and endurance athletes.
    Learn to train smart, run fast, and be strong.
    © 2025 Thomas Solomon. All rights reserved.
    Icons from Icons8.
    Follow @veohtu
    Join the club on
    Terms of use | Privacy policy
    • Home
    • Articles
    • Nerd alerts
    • Training Tools
    • Training Plans
    • About