Muscle protein synthesis after menopause… what do we know? substack.com/@marjaanarak...

What’s your biggest challenge in training right now?
1️⃣ Finding time to fit it all in
2️⃣ Recovery—feeling sluggish or fatigued
3️⃣ Hitting performance plateaus
4️⃣ Nutrition—fueling right for training and racing

Drop your answer in the comments, and let’s start a conversation

Run hard to get faster.
Not so fast!
Here’s the catch:New-to-running often feel like there’s no “easy.” It’s either walk or suffer. That’s a sign of an underdeveloped aerobic base.The fix: Start with walk-run intervals. 1 min walk, 1 min run. That’s how you build mitochondria, burn fat efficiently.

Hydration Truth Bomb:
The fear of dehydration has been seriously overblown.
Thirst regulates hydration just fine in most cases.
Real danger? Overhydrating → Hyponatremia.
Check Cotter et al. Extreme Physiology & Medicine 2014, 3:18.
#HydrationMyths #SportsScience #ThinkCritically #HotTakesOnly

Heart Rate Training That Actually Works. Want to run faster? Start by running slower. 180-your age (plus minus 5 beats). Can't keep up with a conversation? You're going too fast. Feels too easy? Good! You're nailing it. Tried HR training? Love it or hate it? #endurancetraining #womensendurance

HOT TAKE: Your bones don’t care about your marathon time. They care about deadlifts.
Logged my strength session today—and no, it wasn’t “extra.”...It’s foundational. Especially if I want to keep chasing finish lines in my 50s and beyond without snapping like a breadstick.
#TiredMomRuns

Wednesday Workout Tip: vitamin D & zone 1

When you get knocked down by illness…
A walk outdoors soaking in the sun can help you boost your immune system with vitamin D and zone 1 walk keeps your aerobic engine and fat metabolism ticking over.
Feeling good is a walk away 🥰

Want performance gains and better resilience? Start sweating smart. Women shouldn’t avoid heat—they should master it. Strategic heat training boosts plasma volume, making heat training your secret weapon! Think passive heat exposure (sauna&hot tub) and short active training sessions ☀️🥵#heattraining

Race day coming up: how to deal with the inevitable nerves? And how to enjoy racing more 😉 podcasts.apple.com/us/podcast/t...

Wednesday Workout Tip: Short Intervals 30/30s uphill. Don’t worry too much about getting back tot he start in 30 seconds. Jog down, catch your breath, go again! #vo2max #hiit #hillsprints

let's do it :D

Hi! I'm MJ, a sports scientist, coach, & athlete 🏊‍♀️🚴‍♀️🏃‍♀️ I help female athletes train smarter with AI-powered insights. I break down endurance performance, strength training, & the mental game for athletes. Follow for deep dives, practical insights, & a touch of Tired Mom Runs wisdom.🇫🇮🇳🇴🇨🇦
#SportsScience