https://www.dayperformancelab.com/home daily 1.0 2026-06-15 https://www.dayperformancelab.com/about daily 0.75 2026-06-15 https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/188bdd40-5856-4b96-9c5f-c404d6e6a160/Untitled+design.png https://www.dayperformancelab.com/connect daily 0.75 2026-06-15 https://www.dayperformancelab.com/services daily 0.75 2026-06-15 https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/d0fa77c6-2710-452b-b797-1d33e309cde4/IMG_6720.png https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/4bf8b66d-a47b-4d66-a6e5-a92eb1861b19/IMG_6722.png https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/4e303fd3-d37d-4ada-bcbe-442c6d226ac5/IMG_6717.png https://www.dayperformancelab.com/unscripted-strength daily 0.75 2026-06-15 https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/7c0791b6-be4a-40dd-8fe7-103577f2bec0/ChatGPT+Image+Jun+6%2C+2026%2C+09_57_58+AM.png https://www.dayperformancelab.com/blog daily 0.75 2026-07-18 https://www.dayperformancelab.com/blog/strength-training-for-runners monthly 0.5 2026-07-18 https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/a52e2d6b-e96c-453b-a4ba-a5eea56ef261/2.png Blog - Strength Training for Runners - One biomechanics study used musculoskeletal modeling to determine which muscles contribute most during running (Hamner et al). Below are the findings: Quadriceps dominate during early stance, controlling braking forces and providing nearly 50% of vertical support Soleus and gastrocnemius (plantarflexors) dominate during late stance, generating approximately 2x the peak forward acceleration and providing more than 50% of vertical support. https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/3da91716-ee07-4838-8ce7-29a23b02e15e/5.png Blog - Strength Training for Runners - When I first started in the career field of strength and conditioning, one of my early mentors told me “if you understand the force-velocity curve, you will understand almost every foundational piece of performance”. And I think he made a great point; the F-V curve tells us so much and is a great way to approach training athletes. Some history: nearly a century ago, A. V. Hill demonstrated that muscles cannot produce maximal force and maximal velocity simultaneously. As contraction velocity increases, force decreases. And vice versa, as contraction velocity decreases, force increases. Power is the product of both: Power = Force x Velocity https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/97ad6ecc-1899-452d-bbf5-6b8bdf6a887c/7.png Blog - Strength Training for Runners - I’ve seen a lot of endurance athletes do endless planks or crunches, but research suggests something different. Heavy squats and deadlifts activate the lumbar musculature exceptionally well, often producing greater trunk activation than common stability-ball exercises (Nuzzo et al.). But heavy squats and deadlifts should not be the only thing for core training. Runners still need additional exercises because the core's job during running is responsible for: maintaining spinal alignment. stabilizing the pelvis. transfering force between the legs and trunk. minimizing unnecessary movement. https://www.dayperformancelab.com/blog/loaded-running monthly 0.5 2026-07-09 https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/3f9d81da-dcb5-4a8c-88e0-1d7a6063fca1/Data_BP.png Blog - My Experience with Loaded Running - Make it stand out Cortisol was measured using an ELISA (enzyme-linked immunosorbent assay) . The samples used in the ELISA were the subjects' blood serum. For reference, typical physiological concentration in the morning range from 100 - 200 ng/mL. https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/d638c8a0-f442-40e0-a2a8-ab73da5d0365/Data_BP+%281%29.png Blog - My Experience with Loaded Running - Make it stand out Lactate was measured using an enzymatic colorimetric assay. The samples used in the ELISA were the subjects' blood serum. For reference, typical physiological concentration of lactate at rest is 0.5-2.0 mmol/L. https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/12fe939f-2527-45ca-b127-554ccaf71b24/Screenshot+2026-07-06+at+5.49.40%E2%80%AFPM.png Blog - My Experience with Loaded Running - Make it stand out Heart rate was measured throughout the protocol using a Polar Chest Strap. https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/e9e3d25f-058c-4533-ac8c-3d9a2acb6637/Screenshot+2026-07-06+at+2.59.40%E2%80%AFPM.png Blog - My Experience with Loaded Running - Make it stand out Relative VO2 was collected from the metabolic cart. https://www.dayperformancelab.com/blog/unscripted-programming-01 monthly 0.5 2026-07-06 https://www.dayperformancelab.com/blog/data monthly 0.5 2026-07-03 https://www.dayperformancelab.com/blog/the-lactate-threshold-is-not-a-physiological-switch monthly 0.5 2026-06-21 https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/f41f4bb7-5c32-45ba-9252-7fe95863edf3/Screenshot+2026-06-20+at+5.25.18%E2%80%AFPM.png Blog - The Lactate Threshold is Not a Physiological Switch - Later in this article, we will discuss lactate threshold more deeply, but for now we will say that lactate threshold is the point where blood lactate starts accumulating. If you were to look at a lactate curve (to the left), you will see that blood lactate increases with increasing intensity and there is a point where there is a sharp increase in lactate and the slope increases; that point is the lactate threshold. At lower intensities, lactate production and lactate clearance are more balanced. As intensity increases, lactate production rises. Eventually, you will reach an intensity where lactate starts accumulating in the blood faster than it can be cleared. https://images.squarespace-cdn.com/content/v1/6a1cbb172c92fc2f93fea21f/48eaeea8-cce8-433b-a11f-15c75d8786f5/Screenshot+2026-06-20+at+5.40.48%E2%80%AFPM.png Blog - The Lactate Threshold is Not a Physiological Switch - Lactate production is a result of the glycolytic pathway (circled in green). If an athlete can tap into this pathway at a higher capacity (power athletes, for example), then they will be able to produce lactate at higher concentrations. Lactate production depends on: Glycolytic capacity Fast-twitch fiber recruitment Exercise intensity VLamax (maximal glycolytic rate) If an athlete is very powerful and more of a sprinter, then we can assume they have high levels of lactate production because they can tap into the glycolytic energy system at a higher capacity, versus someone who trains more in an endurance capacity. 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