Sysdata

A 2023 study found that exercise intensity, but not volume, was associated with the progression of coronary atherosclerosis (PMID: 36597865) Very vigorous and high-intensity exercise appears to be more responsible for plaque progression than just low-intensity exercise.

Only the disciplined ones are free in life.

What's the best way to improve the lactate threshold? When's it best to push or pull it up? I give you my 5 steps to improving LT in my latest deep dive video. Link below:

How to know you're "ready" for a specific distance: Complete a ~2/3 (Metric) simulation at race-pace as a regular training session with... - Minimal decoupling between pace/HR - No extended recovery needs beyond that of a regular loading day. For a marathon, I think a person should have a minimum of 2 years of progressive training behind them to build to this type of session (26K/16mi at race pace) For the shorter distances, the "complete" phase of the preparation is much shorter. The "compete" phase, however, is similar.

After 17 years, the ACSM just updated their resistance training guidelines. So, what's changed?

The Mathematics of Life - where I explore how fractals determine how long complex biological systems (like us) last and how to get more out of your 2 billion heartbeat budget youtu.be/zZYRWgVBSrI

Recovery science + free tool! The paper provides a link to a FREE app where you can enter your info, and it will calculate your protocol. Also helps you grade your supplement choices. I love it! Making science more applicable. Specific values included! pmc.ncbi.nlm.nih.gov/articles/PMC12…

This is very good advice. Especially the "you're prepared to train 6-8 hrs/wk" part. Personally, I would double it... 6hrs run + 6hrs cross-train But I am aware I have particular biases 😊

Game theory Most people are playing the wrong game. If you want to get rich, there are only 3 games that actually matter. Everything else is a distraction

Holy smokes….incredible finish at LA Marathon today by American Nathan Martin coming from behind to catch and beat Kenyan Michael Kamari at the finish line

57:20!!! WORLD RECORD 🚨 🇺🇬 JACOB KIPLIMO TAKES BACK THE HALF MARATHON WORLD RECORD AND WINS THE 2026 LISBON HALF MARATHON.

carlos: “the fitter you are, the lower your heart rate. the lower your heart rate, the less stress you feel. the less stress you feel, the more thinking capacity you have” “it’s a lot easier to take decisions at 130bpm than to take decisions at 170” 👌🏼😮‍💨✨

When I started running, I asked my coach how to get better. He said: show up to every practice I got better. I asked again: "Run on the weekends when we don't practice" I got better Showing up consistently is step 1 in any pursuit Don't overcomplicate it when getting going

The biggest driver of VO₂max improvement is time spent ≥90% HRmax. Optimal time per VO₂max workout: 8–15 min Per week: 16–30 min Optimal VO₂max sessions/week: ~2 The Norwegian 4×4 protocol fits this perfectly: 4 min hard (90–95% HRmax) 3 min easy Repeat ×4

@Marathon_Hyd 👍, yeah , it works, Have registered. Thanks 👌

@Sysdatas It's working please try again

Hyderabad, it’s time. 💥 The start line is calling. Registrations for NMDC Hyderabad Marathon are now LIVE. 🔥 Lock your spot now!

Listen to your children. Listen to them. Not hear them. There is a difference between the two. Keep the phone away, remove your attention from the TV. Stop your work. Pause for a few minutes. Listen to them. They want to talk to you, perhaps they are scared or confused. Perhaps they are bored and reaching out to you. They love you and want to talk to you. Perhaps they want your advice. Perhaps they want just to learn from your experiences. Whatever it is, they want to talk to you. Listen to them. Very soon, they leave the nest and then there won't be anyone there to speak to you..... #Children

Why training your legs is one of the most evidence-backed things you can do for health & longevity Leg muscles (glutes, quads, hamstrings, calves) make up the largest insulin-sensitive tissue mass in the human body. When you train them, you influence whole-body metabolism more than any other muscle group. 1) Insulin sensitivity ↑ ~20–40% Leg exercise increases GLUT-4 translocation independent of insulin, allowing muscles to absorb glucose efficiently for 24–72 hours. This directly lowers insulin resistance. 2) Post-meal glucose spikes ↓ ~30–50% Because of their size and glycogen capacity, legs act as the body’s primary glucose sink — critical for diabetes and pre-diabetes control. 3) Resting metabolic rate increases More leg muscle = higher basal energy expenditure. This makes fat loss biologically sustainable, not willpower-dependent. 4) Mitochondrial density ↑ ~15–25% Lower-body resistance training drives mitochondrial biogenesis, improving fat oxidation, metabolic flexibility, and cellular energy output. 5) Myokine release = systemic benefits Leg contractions release powerful signaling molecules: • IL-6 (exercise-induced) → anti-inflammatory • Irisin → fat oxidation & mitochondrial health • BDNF → brain health & neuroprotection 6) Endothelial function & nitric oxide improve Leg training enhances NO bioavailability, arterial compliance, and venous return → better blood pressure and vascular health. 7) Fall risk reduces significantly Lower-limb strength is one of the strongest predictors of balance and fall prevention, especially with aging. 8) Disability is delayed Leg strength directly predicts the ability to stand, walk, climb stairs, and live independently. 9) Mortality risk ↓ ~20–30% Cohort studies consistently show higher muscular and lower-body strength correlates with lower all-cause mortality. 10) Healthspan is preserved Strong legs protect mobility, metabolism, circulation, and autonomy ,the true biological markers of aging well. Loss of leg strength is one of the earliest signs of aging, long before disease appears. Leg training is not optional fitness. It is preventive medicine for metabolism, mobility, and longevity.

Yesterday, I said that if a new runner’s heart rate shoots above 150 within the first few seconds of starting, they probably shouldn’t be running. When someone who hasn’t trained consistently begins jogging, and their heart rate rapidly climbs into the 150s and stays there, that effort is not aerobic base work. It’s high-intensity work relative to their current conditioning. It may not feel “hard” in the way sprinting feels hard, but physiologically, it is well above the zone where foundational adaptations occur. True aerobic base development happens below the first lactate threshold. That’s where mitochondrial density improves, capillary networks expand, and fat oxidation becomes more efficient. That’s also where oxidative stress is manageable, and the recovery cost is low enough to repeat the effort frequently. If heart rate is immediately elevated, the body is operating in a more glycolytic state. Oxidative stress increases. Sympathetic tone rises. Recovery burden goes up. That may still improve fitness, but it’s not base building. It’s stress accumulation. There’s another layer that matters even more in midlife adults: the speed of tissue adaptation. This is my office hours every week. Many runners' injuries are training errors. The cardiovascular system adapts relatively quickly. Tendons, fascia, cartilage, and bone adapt slowly. When you combine high metabolic stress with repetitive impact load before tissues are prepared, the mismatch shows up as plantar fasciitis, Achilles pain, knee irritation, hip tendinopathy, or stress reactions. Most new runners don’t quit because they lack motivation. They quit because something starts to hurt. Brisk walking, incline walking, rucking, cycling, or structured walk-run intervals allow aerobic adaptations to occur with a lower oxidative and mechanical burden. As aerobic efficiency improves, heart rate at a given pace drops. As tissues strengthen, impact tolerance increases.... Then running becomes sustainable. Running is a phenomenal tool. But durability comes first. Base comes first. The ability to recover comes first. And yes... sprinting is fine. High HR is fine... don't come at me about this ;-). But... as @Alan_Couzens and @feelthebyrn1 and @inaki_delaparra and others will also tell you... Your base training is foundational. Take the time to build it and maintain it.