The Journal

For years, ice baths have been sold as the gold standard of recovery, I myself have utilised them extensively for my weary knees, but a new 2025 study from European researchers might just have dunked that idea in cold water.

Discover when to choose active recovery or complete rest on your training days. Evidence-based tips to boost recovery and performance.

Recent years have seen metabolic health become a hot topic across wellness, medicine, and even economics driven by the growing recognition that metabolic health underpins not just weight but broader well-being and disease prevention. 

This practice, known as contrast therapy, is getting more and more attention for its recovery and health benefits. But what does the science actually say, and is it worthwhile for Amateur Athletes?

If your calves feel battered after reps on the track, long runs, five-a-side, or a day on your feet, you’ve probably looked at compression sleeves and wondered, “Are these just fancy socks?” Short answer is; they’re by no means a magic fix, but they can be useful when you use them the right way.

It's not just about how long you sleep, but when you sleep. Research is increasingly showing that keeping your sleep and wake times regular might be just as important, if not more, than getting a full eight hours.

Cluster sets are a method of structuring lifts so that reps are grouped into small "mini-sets" (or clusters), each separated by brief rest (typically 15-30 seconds) between every 2-5 reps. This allows high-intent rep execution while minimising fatigue-induced performance drop-off.

Cold water immersion (CWI) is a growing recovery method used by athletes and wellness seekers. We explored the ins and outs of this in a previous article but what I have been curious about is does the environment, freshwater (bath, plunges) or saltwater (sea), influence the effects?

Running, whether you're training for a 5K or a marathon, is as much a test of the mind as it is of the body. The question of how much success in running depends on psychological grit versus pure physical fitness has intrigued me for some time. 

Rest days are often framed as something your body demands. Whilst this is true, modern neuroscience shows that your brain, your command centre for every rep, sprint and decision, needs strategic downtime just as urgently. 

“If you jump onto a box, you can call it plyometric…right?” Not quite. That quick hop onto a box may feel explosive, but in the strict sense of sports science, most box jumps are ballistic jumps, rather than a true plyometric movement.

Caffeine is one of the most widely consumed psychoactive substances ( affects how the brain works and causes changes in mood ) in the...

Mental toughness is often described as an innate trait, you're either born with or not. But this is not entirely true and research tells a different story. Mental toughness is developed from a set of psychological characteristics and behaviours that can be cultivated.

Most Amateur Athletes will focus on their training plans, mileage, and strength cycles, but can often forget to track what's arguably more important, recovery. 

The 80/20 training principle offers a potential solution for time constrained amateur athletes. But with other models available, does it really work, is it optimal, and how does it stack up with other approaches.

In a world of continuous hustle and business, workdays can easily blur into evenings, and movement often takes a backseat. The humble lunchtime walk has emerged as a deceptively powerful antidote. It’s simple, accessible, and refreshingly low-tech; walking during your lunch break offers more than a break from your desk, it offers real, measurable benefits for the body and mind. But what does the science say?

We get it, time is tight. Whether you're training before work, juggling lectures, or squeezing a gym session between school runs, finding time to recover can feel like a luxury. But skipping recovery? That’s a fast track to injury, fatigue, and burnout.

For centuries, saunas have been used around the world as a way to relax, heal, and promote overall well-being.

Emerging research consistently points to resistance training as a powerful tool for enhancing longevity and healthy aging. Here’s how...

VO₂ max, or maximal oxygen uptake, is the highest amount of oxygen your body can use during intense exercise. It serves as a key indicator o