#Athlete

A popular run coach is challenging a long-standing gym staple among runners: bodyweight squats. In recent guidance, the coach argues that squats performed with both feet shoulder-width apart and without added resistance do not optimally load and strengthen the quadriceps the way endurance runners truly need. Instead, the coach champions targeted, unilateral (single-leg) exercises and sprint- and plyometric-informed drills that better mirror the demands of long-distance running. For Thai runners who juggle heat, rainy seasons, and crowded training calendars, the advice could reshape how clubs, gyms, and households structure quad-strength training during a season when foot speed and knee resilience often determine a season’s success.

A new health feature across fitness desks and living rooms alike spotlights two simple sleep hacks touted by an exercise scientist as powerful accelerants for recovery after workouts. The idea is refreshingly straightforward: small changes to how you prepare for sleep can meaningfully shorten the time you spend tossing and turning and boost the body’s ability to repair muscle and restore energy. While the full science is still evolving, the core premise resonates with what many sleep researchers and coaches have long advised: sleep quality is a critical pillar of athletic performance and everyday resilience, especially in a climate like Thailand’s where heat, humidity, and busy schedules stress sleep at night.