Ground contact time is one of the most revealing metrics available to runners with modern GPS watches, yet it is one of the least understood. Most runners who see their ground contact time figure either ignore it entirely or are not sure what it should be or what to do about it. Ground contact
Running Ground Contact Time: What It Is, What It Means, and How to Improve It Read More »
If you asked most runners which physiological quality most determines their race performance, they would say VO2 max. The answer is correct for some runners but incomplete for most. The quality that most separates runners of similar VO2 max is running economy, and it is the quality most responsive to the targeted training interventions
Running Economy: What It Is, Why It Matters, and How to Improve Yours Read More »
Stride length is one of the two variables that determine how fast you run. Together with cadence (steps per minute), it sets your pace. Yet while cadence has received enormous attention in running circles over the past decade, stride length is often reduced to a single generic figure without context for how it varies
Gait cadence is one of the most informative single measurements in human movement. It tells you how quickly someone is taking steps, and from that single number you can infer a remarkable amount about their mobility, health, fall risk, neurological function, and physical fitness. It is a measurement that appears in sports science, physiotherapy,
Cadence of Gait: What It Is, Normal Values, and Why It Matters Read More »
Yes, swimming is aerobic exercise. It is one of the most effective aerobic activities available, developing cardiovascular fitness, improving oxygen delivery capacity, and producing the full range of aerobic adaptations that running, cycling, and other sustained endurance activities produce. However, swimming is not exclusively aerobic. Like all physical activities, it uses different energy systems
Is Swimming Aerobic? Everything You Need to Know Read More »
Hip weakness is one of the most common and most consequential physical limitations in both active and sedentary populations. It contributes to knee pain, lower back pain, ankle instability, poor squat mechanics, reduced athletic performance, and increased fall risk in older adults. Yet most people who have it do not know it, because hip
Exercises for Weak Hips: A Structured Programme to Build Strength and Stability Read More »
Cumulative fatigue refers to the gradual buildup of fatigue that occurs when repeated physical or mental stress is not matched with sufficient recovery. Unlike short-term tiredness that resolves after rest, cumulative fatigue develops over time as stress accumulates faster than the body or mind can recover. This concept is important in both athletic and
Cumulative Fatigue: What It Is, Causes, Symptoms, and How to Manage It Read More »
Jumping is a coordinated movement that involves multiple muscle groups working together to produce force, control body position, and manage impact on landing. It is not driven by a single muscle but by a sequence of muscle activations across the lower body and core. When asking what muscles do you use when you jump,
Fast twitch muscle fibers play a central role in movements that require speed, power, and high force output. These fibers are primarily responsible for explosive actions such as sprinting, jumping, and heavy lifting performed with maximal intent. Training them effectively requires a different approach compared to endurance-focused exercise because they respond best to short
Exercises for Fast Twitch Muscle Fibers: A Training-Based Guide Read More »
Fast glycolytic fibers are a type of skeletal muscle fiber specialized for producing rapid and powerful contractions over short periods of time. They are commonly classified as Type IIx fibers, and sometimes referred to as Type IIb in older literature. These fibers rely primarily on anaerobic metabolism, which allows them to generate energy quickly
Fast Glycolytic Fibers: A Clear Guide to Function, Energy Systems, and Training Read More »