Learn how to train smart, run fast, and be strong
with Thomas Solomon'sTrain Smart Framework.
Scroll through the flashcards to empower yourself to level up.
This is the way. This is the Veohtu way.
This is the way. This is the Veohtu way.
Tip #1
How to run smart.
Thomas Solomon PhD.



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Tip #2
How to run strong.
Thomas Solomon PhD.








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Tip #3
How to run fast.
Thomas Solomon PhD.









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Tip #4
How to recover and adapt.
Thomas Solomon PhD.





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Tip #5
How to measure your daily training load.
Thomas Solomon PhD.




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Tip #6
How to manage your training load.
Thomas Solomon PhD.





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Tip #7
How to progress your training load.
Thomas Solomon PhD.



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Tip #8
Should you train today?
Thomas Solomon PhD.
Training hard is not about running through pain, chronic fatigue, or emotional stress. Training hard is about running smart and knowing when to rest... Each morning ask yourself 6 simple questions:
Are you currently feeling totally exhausted, run-down, or extremely fatigued?
Over the last 1 to 2-nights, have you slept poorly?
Over the last 1 to 2-days, have you eaten poorly and/or consumed more than 1 alcoholic drink per day?
Over the last 1 to 2-days, have you been under acute emotional stress (from work, or life events, including training/racing)?
Do you currently have any muscle or joint soreness that has lasted more than 24-hours?
Do you currently have an injury that is causing you pain and discomfort?
Use my "Should I train today" tool on a daily basis →
veohtu.com/ShouldYouTrainToday.






Use my "Should I train today" tool on a daily basis →


Tip #9
How to sleep well.
Thomas Solomon PhD.










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Tip #10
How to eat daily.
Thomas Solomon PhD.






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Tip #11
How to hydrate.
Thomas Solomon PhD.



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Tip #12
How to do "training nutrition".
Thomas Solomon PhD.





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Tip #13
How to do "race day performance nutrition".
Thomas Solomon PhD.


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Tip #14
How to choose supplements and recovery devices, pills & potions.
Thomas Solomon PhD.



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Tip #15
How to run clean.
Thomas Solomon PhD.




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Tip #16
How to keep cool.
Thomas Solomon PhD.









But,

And…

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Tip #17
How to heat acclimate.
Thomas Solomon PhD.




Note: you can also acclimate by running at a low to moderate intensity in a 30 to 40°C heat chamber for up to 60 to 90-mins, every day for 2-weeks. The results are similar but the heat will slow you down during sessions — you might actually detrain. The above-described approach is as effective and does not interupt your normal training.
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Tip #18
How to prevent and/or stop cramp.
Thomas Solomon PhD.












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Tip #19
How to resist fatigue.
Thomas Solomon PhD.

















and

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