Why Rest Days are Crucial for Progress

Taming Your Brain for Better Performance

In this episode, I talk about why your brain is important for exercise and enduring. Blanchfield, A. W., Hardy, J., de Morree, H. M., Staiano, W., & Marcora, S. M. (2014). Talking yourself out of exhaustion: The effects of self-talk on endurance performance. Medicine & Science in Sports & Exercise, 46(5), 998–1007. https://doi.org/10.1249/MSS.0000000000000184 Brick, N., MacIntyre, T., & Campbell, M. J. (2016). Metacognitive processes in the self-regulation of performance in elite endurance runners. Psychology of Sport and Exercise, 26, 1–9. https://doi.org/10.1016/j.psychsport.2016.05.001 Giboin, L. S., Wolff, W., & Brand, R. (2019). The effect of ego depletion on performance in endurance sports: A meta-analysis. Frontiers in Psychology, 10, Article 1343. https://doi.org/10.3389/fpsyg.2019.01343 Hutchinson, A. (2018). Endure: Mind, body, and the curiously elastic limits of human performance. William Morrow. Inzlicht, M., Schmeichel, B. J., & Macrae, C. N. (2014). Why self-control seems (but may not be) limited. Trends in Cognitive Sciences, 18(3), 127–133. https://doi.org/10.1016/j.tics.2013.12.009 Marcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857–864. https://doi.org/10.1152/japplphysiol.91324.2008 Noakes, T. D. (2012). Fatigue is a brain-derived emotion that regulates exercise behavior to ensure the protection of whole body homeostasis. Frontiers in Physiology, 3, Article 82. https://doi.org/10.3389/fphys.2012.00082 Zenko, Z., & Ekkekakis, P. (2019). Internal attentional focus and perceived exertion during exercise. Psychophysiology, 56(10), e13404. https://doi.org/10.1111/psyp.13404

Why Rest Days are Crucial for Progress

In this episode, I talk about why rest days are important for progress. Phillips, S. M., et al. (1997). Mixed muscle protein synthesis and breakdown after resistance exercise in humans. American Journal of Physiology — Foundational research showing that muscle repair and growth continue for up to 24–48 hours after training.  Meeusen, R., et al. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome. European Journal of Sport Science — Comprehensive review explaining how insufficient recovery leads to performance decline, hormonal disruption, and fatigue.  Halson, S. L. (2014). Monitoring training load to understand fatigue in athletes. Sports Medicine — Details how nervous system fatigue and cumulative stress affect performance and injury risk.  Kreher, J. B., & Schwartz, J. B. (2012). Overtraining syndrome: A practical guide. Sports Health — Explains physical, hormonal, and psychological consequences of chronic under-recovery.  Smith, L. L. (2004). Tissue trauma: The underlying cause of overtraining syndrome? Journal of Strength and Conditioning Research — Discusses how repeated muscle damage without adequate recovery contributes to long-term fatigue and stalled adaptation.

What Should Runners Eat? Fueling for Energy, Not Perfection

In this episode, I talk about how to fuel your body when you run. Burke, L. M., et al. (2011). Carbohydrates for training and competition.  Journal of Sports Sciences  Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and athletic performance.  Journal of the Academy of Nutrition and Dietetics  Mountjoy, M., et al. (2018). Relative energy deficiency in sport (RED-S).  British Journal of Sports Medicine

Tips for Eating During the Holidays

In this episode, I talk about different tips and tricks for eating during the holidays.

Cardio vs Weight Training

In this episode, I talk about the relationship between cardio and strength training. Pedersen, B.K., & Saltin, B. (2015). Exercise as medicine – evidence for prescribing exercise in 26 chronic conditions. Scandinavian Journal of Medicine & Science in Sports. American College of Sports Medicine (ACSM). Physical Activity Guidelines / Position Stand. Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity and metabolic diseases. Sports Medicine. Grøntved, A., & Hu, F.B. (2011). Resistance training and risk of type 2 diabetes. JAMA. Cornelissen, V.A., & Smart, N.A. (2013). Exercise training for blood pressure: a systematic review and meta-analysis. Hypertension. ACSM Guidelines for Aerobic Exercise (Cardiorespiratory training recommendations). Hickson, R. (1980). Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology. Wilson, J.M. et al. (2012). Concurrent training: A meta-analysis examining interference of aerobic and resistance training.