Blog
Beep test guide: protocol, scores, and how to improve
Learn how the beep test works, set up the 20 m shuttle protocol, record scores, estimate VO2 max, and retest your aerobic fitness reliably today.
Running with weights: benefits, risks, and safer ways to add load
Running with weights raises energy cost but changes mechanics. Learn which loads add risk, when a weighted vest may fit, and safer training alternatives.
Negative split running: pace the second half faster
Negative split running means finishing the second half faster. Learn to set realistic splits, train the skill, and adjust for heat, hills, and fatigue.
Pre-race anxiety: mental skills for calmer, sharper running
Pre-race anxiety is normal, but it need not control your run. Build a practiced routine for breathing, self-talk, focus, sleep, and race-day decisions.
Norwegian method running: use double-threshold ideas safely
Learn how Norwegian method running uses lactate-guided intervals, why double-threshold days are elite tools, and how to scale the core ideas safely in practice.
Vertical running training: prepare for steep uphill races
Use vertical running training to build uphill economy, choose when to hike, pace steep climbs, and follow an evidence-based eight-week race plan safely.
Tapering before a race: how to cut training and keep fitness
Tapering before a race means cutting training volume while keeping key intensity. Use this evidence-based 7–21 day plan to reach the start fresh and ready.
Isometric exercises for blood pressure: Why wall sits beat running, according to science
A 2023 meta-analysis of 270 studies found isometric exercises reduce blood pressure more than cardio. Learn the best protocol, exercises, and how to start.
Is padel good cardio? What your heart rate data reveals
Discover if padel is good cardio by analyzing real heart rate data, calorie burn, HR zones, and how it compares to tennis, running, and HIIT for fitness.