The biggest marathon fueling mistakes first-timers make are starting gels too late, taking too few carbs per hour, trying new products on race day, and not sticking to a plan. We'll break these mistakes down and provide solutions so that your first marathon is a success.
Today's Top 5 is for every athlete, from first 5K to world champ: five performance hacks you can use to go faster.
There are a lot of measures we use in endurance sports to compare one another or gauge our expectations. But one of them is slowly becoming the best predictor of performance. Here's what you should know about fatigue resistance and why it matters.
David Roche urges that gut training is like any other part of our training: it takes time and intention. Here are his three rules for training your gut to improve fueling and performance.
This guide breaks down what athletes usually mean by lactic acid, what drives that burning sensation, and how to reduce lactic acid build-up during training.
Creatine is one of the few supplements with decades of research behind it and a list of proven performance benefits. The question most people get stuck on isn't whether to take it — it's how much. This guide breaks down the dosage based on training, goals, weight, and points you to the best options.
Cramping is one of those problems where the science and real-world experience of athletes don't really align. David Roche has spent the better part of a decade trying to understand them. Here's what he knows about cramps and how to stop them.
Open water swimming doesn't have to be intimidating. Here's Marc "The Shark" Dubrick's training tips — from sighting and buoy turns to fueling and gear.
What is one of the leading metrics for performance potential? Well, David Roche argues that it's something you may never have considered: fatigue resistance.
HYROX is having a moment right now — from your local gym to the world stage. But knowing you want to do one, and knowing how to train for it, are two very different things. Elite 15 athlete Rich Ryan gives us his breakdown of how to build a program to be race-ready.
"If you think your training is important, your recovery is 10 times more." Learn from HYROX athlete James Kelly about how he recovers from the hardest training days so he can come back swinging tomorrow.
Two threshold sessions, one day, and the fueling strategy that makes it work. Here's how pro cyclist Michaela Thompson does her hardest training days.
What makes the best athletes so good? Consistency. Doing the right stuff over and over again. Here's what our athletes are using right now and how they can make a difference for you.
Most sleep products fix one problem. Athletes have three: falling asleep, staying asleep, and getting the deep restorative sleep that actually drives recovery. After testing everything on the market, here are the products that actually work and the science behind why.
We sat down with Lauren De Crescenzo—American pro cyclist and HPT athlete—to get the habits that actually move the needle for performance. Here's what she shared, and how you can apply it to your own training.
Ultrarunner and self-made lab rat, David Roche, leads a busy life. Among the training, racing, kid-raising, and work obligations, recovery can take a backseat — but these are the supplements he never misses.
This topic is for any of our athletes over 35 — it's all about energy. Proper fueling is only part of the equation when it comes to energy production, and here's why you need to know about NAD.
Going from zero to 26.2 miles is possible with the right structure. This 24-week plan will give you the tools to do just that. This plan builds your base slowly so you reach the start line ready to run.
Fasted morning workouts are a staple for many athletes and high performers. It's easy, seems healthy, and feels good. However, I found out that my breakfast negligence was ruining my gut.
Your first 5K starts with a plan you can actually follow. This beginner program builds your endurance week by week until race day feels within reach.
Fartlek training mixes speed with easy running in an unstructured way. Here's how it works, why coaches use it, and how to add it to your own training.
The guy who wrote the book on sleep said it best, “Sleep is the most powerful recovery tool we have.” Matthew Walker wasn't exaggerating — here's how you can make this year the best one yet.
David Roche continues to convince us why high-carb fueling is revolutionizing performance. In this latest article, he walks us through the latest research supporting the benefits of high-carb on running economy.
Have you gotten what you need out of the offseason before resuming training? There is no cookie-cutter offseason plan that fits everyone. Here is how you can check in with yourself before training ramps back up.