#SportsScience

For anyone who has struggled through an exhausting workout or high-stakes athletic event, the sensation that time stretches out—every minute crawling by—will be a familiar one. Now, new research published in the journal Brain and Behavior is shedding light on why our brains seem to play tricks on us during physically demanding activities. The study, led by a sports scientist from Canterbury Christ Church University in collaboration with researchers at the University of Groningen and Vrije University of Amsterdam, reveals that intense exercise distorts our sense of time, making external clocks run slow while our own bodies move at full speed (Earth.com).

A new wave of research and expert guidance is urging runners in Thailand and worldwide to reassess the pace of their “easy” training days, warning that running too fast when you’re supposed to be taking it easy could diminish your progress and put you at risk of chronic exhaustion or injury. According to insights presented in a recent article published by Runner’s World, many runners—even those with aspirations to break personal records—make the common error of pushing themselves harder than necessary on days scheduled for relaxed runs, jeopardizing the vital recovery their bodies need.

A new study published in the journal Physiology & Behavior has revealed that spending just half an hour submerged in cold water can cause people to eat significantly more in the hours that follow—a finding with important implications for fitness enthusiasts, athletes, and those pursuing wellness routines involving cold-water therapy. As cold-water immersion grows increasingly popular in Thailand and worldwide, especially for its touted benefits in muscle recovery and mood enhancement, this latest discovery raises new questions about its impact on eating behavior and weight management (PsyPost).

Elite athletes around the world are quietly transforming the landscape of sports nutrition, embracing plant-based proteins that go far beyond the familiar tofu and tempeh. New research and practical experience show that hemp seeds, spirulina, amaranth, nutritional yeast, and pumpkin seeds are taking centre stage in the recovery and endurance routines of Olympic champions, ultramarathoners, and professional fighters—offering benefits that rival or even surpass traditional animal protein sources. These six under-the-radar foods are not only accessible but have been hiding in plain sight on local supermarket shelves, signaling a new chapter in sports performance nutrition that resonates globally and right here in Thailand, where health-conscious consumers are increasingly seeking alternatives to meat-heavy diets.

Breathing may seem automatic during a workout, but new research is revealing just how much the way you breathe can impact your exercise performance, especially for those striving to make the most of time spent in the gym, on the track, or in an aerobics class. A recent article in The New York Times explores emerging evidence and expert tips on optimal breathing for fitness, dispelling common myths and offering practical techniques that can benefit everyone from casual gym-goers to serious athletes (nytimes.com).

A team of elite international researchers has published the world’s first comprehensive, evidence-based recommendations for stretching, cutting through decades of conflicting advice and common misconceptions. The research, led by the Chair of Neuromotorics and Movement at the University of Bayreuth, was released this month in the Journal of Sport and Health Science, aiming to give practical, science-backed guidance to athletes, therapists, and everyday people alike (Medical Xpress).

For many Thai readers, stretching is a deeply ingrained daily practice, whether as part of traditional warm-ups in Muay Thai, pre-sunrise runs at Lumpini Park, or as a cherished ritual among the elderly at community exercise sessions. Yet few know that much of the stretching advice they follow—such as stretching to prevent injury or relieve soreness—may not hold up against modern scientific scrutiny. This new report is especially relevant at a time when health and fitness trends in Thailand, from yoga in Chiang Mai to football academies in Bangkok, are booming and often interwoven with stretching routines.

As Thailand grapples with one of its hottest years on record, new research and expert guidance underscore the life-threatening dangers of exercising or playing sports in extreme heat—a warning that comes as the country continues to experience lingering heatwaves and high humidity. Health professionals are urging community members, particularly athletes, students, and outdoor workers, to take heightened precautions after scientists warn that the body’s ability to safely cool itself becomes severely compromised in such conditions (ABC News).

A quiet revolution is taking place in gyms and therapy rooms around the world: the rise of “eccentric exercise” — focusing on the muscle-lengthening part of a movement, such as slowly lowering a weight. New research highlighted in a major feature by The New York Times (nytimes.com) and corroborated by fresh scientific studies points to the growing consensus that slowing down and emphasizing the “downward” or lengthening phase of a workout can yield significant improvements in strength and serve as a powerful tool for protecting against injury.

“Feel the burn” and “no pain, no gain” are common mantras in fitness circles, but new research is challenging the idea that muscle pain is a necessary marker of exercise progress. According to a recent feature published by The Guardian (theguardian.com), experts argue that while muscle discomfort—especially the delayed onset muscle soreness, or DOMS—often follows exercise, it is neither a prerequisite for gains nor always a sign of positive adaptation. This timely revelation aligns with growing global awareness around safe exercise practices and has direct implications for Thai fitness enthusiasts, athletes, and anyone embarking on a healthier lifestyle.

The streets of Los Angeles are increasingly dotted with signs for dedicated stretching studios like StretchLab, Stretch Zone, and StretchMed, part of a nationwide wellness trend fueled by the promise of improved flexibility, pain relief, and athletic recovery. But the growth of so-called “flexology” and the rise of professional “flexologists” has left many wondering whether this new hands-on approach to stretching is worth the hype—and what it actually offers beyond the DIY foam rollers and home routines so familiar to fitness enthusiasts in Thailand and abroad (latimes.com).

A beloved physical activity endorsed by millions for its health benefits—long-distance running—may be unexpectedly associated with a higher risk of developing precancerous colon growths among young adults, according to a new study presented at the prestigious American Society of Clinical Oncology (ASCO) 2025 conference in Chicago. The study, conducted by researchers based in Washington, DC, challenges the prevailing wisdom that vigorous aerobic exercise is universally protective against all forms of cancer, raising pressing questions for health-minded Thais—especially the country’s growing cohort of marathon and ultramarathon enthusiasts.

A growing body of research shows that the ideal approach to meal timing may not be the same for everyone—especially when it comes to optimizing energy and performance. A recent article published by Outside Online and supported by leading sports nutrition experts suggests that whether it’s better to eat small, frequent meals or stick to three substantial ones largely depends on the individual’s activity level and goals (Outside Online).

For those striving to maximise athletic performance, eating habits can be just as important as the nutrients themselves. Nutrition experts reporting for Outside Online point out that food fuels athletic performance by supplying energy, aiding in recovery, and supporting the body’s critical functions during and after training. The three macronutrients—carbohydrates, fats, and proteins—all play essential roles, but timing and frequency of meals can affect how well the body absorbs and uses these nutrients.

A new peer-reviewed study has found that a six-week regimen of Muay Thai, Thailand’s national martial art, delivers significant improvements in participants’ quality of life, love of life, and self-control—offering fresh scientific evidence for the physical and psychological benefits long celebrated in Thai culture. The research, published on May 23, 2025 in Frontiers in Psychology, is among the first to rigorously examine how structured Muay Thai training impacts these key markers of mental health and happiness among university students (frontiersin.org).

The world of fitness racing is rapidly evolving, with the Hyrox competition emerging as a new global phenomenon that challenges athletes of all backgrounds in a unique blend of endurance and strength. Recent research and first-hand reports from elite competitors reveal how Hyrox is not only shaking up traditional sporting events but is also transforming training modalities for both everyday gym-goers and military professionals. As Thais increasingly embrace varied fitness pursuits, the Hyrox model—already surging in popularity across Europe and the US—offers accessible inspiration and potential for the Kingdom’s burgeoning wellness and tactical training communities.

A growing wave of runners around the world—and increasingly in Thailand—are embracing “Jeffing”, a run-walk method that’s gaining traction for its accessibility, injury prevention benefits, and surprising effectiveness in boosting endurance. Named after US Olympian Jeff Galloway, the method alternates between short periods of running and walking, offering a refreshed approach to running that’s changing the way both beginners and seasoned athletes tackle the sport. With new research and growing testimonials, Jeffing is steadily becoming a staple in global fitness routines, inspiring more Thais to hit the tracks, parks, and city streets with renewed enthusiasm.

Researchers are raising alarms after uncovering a disturbing trend: athletes may be at higher risk from microplastic exposure than previously thought, with early science suggesting profound implications for public health far beyond the sports world. As scientists only recently succeeded in detecting microplastics in human blood, the full scale of the threat is still unfolding—but early indications point to links between microplastic accumulation and a variety of chronic diseases, sparking urgent calls for action and further study.

In the world of fitness and musculoskeletal health, few muscles have received as much recent attention as the psoas—often described by therapists and researchers as the ‘most important muscle you don’t even know you have.’ Recent research and reporting reveal that this deep-seated muscle, threading its way from the lumbar spine through the pelvis to the femur, isn’t just central to movement and posture. The psoas may also hold the key to reducing back pain, preventing disability, and boosting elite athletic performance for people of all ages—including right here in Thailand.

The widespread belief that a workout must leave you exhausted to be effective is increasingly being challenged by experts. According to a recent report published by Business Insider, personal trainers now advise that pushing too hard in the gym can backfire, leading not only to poor results but also increased risk of burnout and injury (Business Insider). In the article, a seasoned personal trainer with experience in both the financial industry and fitness sector shares practical guidelines—red flags and green flags—for Thai readers to optimize their exercise routines without sacrificing long-term health or consistency.

A recent study, highlighted in a feature by Men’s Journal, has found that distance runners can substantially extend their time to exhaustion—by as much as 32 percent—by implementing a specific post-workout recovery technique. This discovery, though focused on runners, carries significant implications for athletes and fitness enthusiasts across Thailand, where running continues to gain popularity as both a competitive sport and a healthy lifestyle pursuit.

In Thailand, where urban marathons and charity runs have become a staple in cities such as Bangkok and Chiang Mai, optimizing performance and recovery is a common goal among athletes and recreational runners alike. The new study, referenced in Men’s Journal’s report, provides compelling evidence supporting a post-exercise recovery “hack” that may help runners outpace their previous limits and enhance overall stamina.

As electrolyte powders increasingly make their way into the daily routines of fitness enthusiasts and average Thais alike, the question arises: Can you consume too many electrolytes? A recent analysis published on May 1, 2025, by a registered dietitian and reviewed by medical professionals at NBC’s TODAY suggests that not only is excessive electrolyte intake unnecessary for most people — it can also be dangerous, carrying a risk of serious health complications (today.com).

In a climate where the popularity of electrolyte powders has surged beyond the athletic field and into everyday life, a growing body of expert analysis is cautioning consumers against excessive use of these supplements. Recent insights from a sports dietitian and medical contributors published by NBC’s TODAY underscore that, for most people, regular water and a balanced diet are sufficient for hydration—and taking too many electrolytes may actually pose health risks (today.com).

A leading running coach is urging Thai runners to shift their focus away from pace, cadence, and even distance, advising that heart rate monitoring should be the primary metric to track for both beginners and experienced athletes alike. According to the latest expert guidance published by Fit&Well, heart rate offers critical insights for optimizing performance, preventing overtraining, and tracking long-term fitness (Fit&Well).

The significance of this advice speaks directly to Thailand’s expanding community of health-conscious citizens. With the nation’s urban parks bustling with recreational runners and participation in local marathons and charity runs on the rise, there is increasing interest in sports science and personal fitness technologies. The push toward heart rate tracking reflects a broader global movement toward more individualized, data-driven training—a trend now also being embraced by Thai running enthusiasts.

The latest scientific insights are sparking a fresh trend among runners and fitness enthusiasts in Thailand: lacing up their shoes before breakfast and heading out for a “fasted run.” This approach, often referred to as “running on empty,” is gaining traction globally as new research uncovers benefits that appeal especially to competitive athletes and health-conscious Thais. The core idea is simple—exercising in a fasted state, usually first thing in the morning before eating, might unlock unique advantages for both body composition and performance.

Emerging scientific evidence is upending long-established beliefs about how and when to consume protein for optimal muscle gains, alleviating the pressure many fitness enthusiasts feel to meticulously schedule frequent protein doses throughout the day. According to recent studies published in respected scientific journals, the notion that the human body can absorb only 20 grams of protein at a time, and therefore requires a steady drip of protein intake every few hours, is now being reconsidered by leading researchers.