Each week, I comb through the latest endurance, sports science, psychology, and coaching research. So you don’t have to. Don’t worry, this is a nerdy passion. I try to distill it into plain language, practical takeaways, and reflections on what it means for the kind of running I do here at Waybound: thoughtful, purposeful, human. No hype, no clickbait. Just notes, honest questions, and my usual healthy dose of criticism and skepticism. Perfect for trail runners and overthinkers.
This week’s research roundup August 4 – Aug 11, 2025
A full arc of endurance sport this week: from helping beginners stick with running via co-designed coaching, to fine-tuning pacing in multi-week ultras. Highlights include biomechanical insights on how uphill and downhill running uniquely stress posture and muscles, a reframing of older runners as savvy co-authors of their training beyond their watches, evidence that decades of ultrarunning may slow vascular aging. We see how four weeks of structured heat training can boost metabolic efficiency, why small-muscle fatigue work can build durability, and how gait tweaks, cadence shifts, and minimalist shoes interact with injury risk. Whether you’re starting out, managing aches, prepping for a hot race, or chasing long-term resilience, there’s plenty here to challenge assumptions and sharpen your approach.
This week’s research titles
– Keep on Running: A Co-produced, Evidence-based Intervention for Coaches to Support Beginner Runners in Maintaining Behaviour Change
– How Downhill and Uphill Running Interfere Posture and Muscle Activity: A Descriptive Laboratory Study
– ‘The watch is wrong today’: Older Canadians’ technologically mediated experiences of running
– Central blood pressure and arterial stiffness among ultramarathon runners across the lifespan
– Four-week heat acclimation lowers carbohydrate oxidation of trained runners during submaximal exercise in the heat
– The Role of Muscle Mass in Endurance Performance and Neuromuscular Fatigue: A Systematic Review and Meta-Analysis
– Running Retraining Technique and Neuromuscular Exercises in Runners with Patellofemoral Pain: A Scoping Review
– The Effect of 90 and 120 Min of Running on the Determinants of Endurance Performance in Well-Trained Male Marathon Runners
– The Effect of Running Speed on Cadence and Running Kinetics
– Effect of Gait Retraining in Minimalist Footwear or Barefoot on Running Footstrike and Cadence: A Systematic Review
– Living low-training high: Innovative applications and new perspectives on hypoxic interventions for athletes
See also 12 other worthy footnotes and essays of trail and ultra related science.
Keep on Running: A Co-produced, Evidence-based Intervention for Coaches to Support Beginner Runners in Maintaining Behaviour Change
This study developed and tested a coaching intervention designed to help beginner runners stick with their new running habit long-term. The researchers co-produced the program with coaches, health professionals, and new runners, aiming for something both evidence-based and practical. The intervention included education on behaviour change techniques, goal-setting, social support, and self-monitoring tools. Coaches were trained to integrate these into sessions and ongoing support. Early results showed improved retention, self-efficacy, and enjoyment in participants, with many maintaining running beyond the initial program.
Practical takeaways:
– Beginner runners benefit from structured behavior change support, not just physical training.
– Goal-setting, self-monitoring, and social accountability were key drivers of continued participation.
– Coaches can boost long-term engagement by building confidence and enjoyment, not just fitness.
– Providing easy-to-use tracking tools and check-ins between sessions keeps motivation alive.
The sample size was modest and heavily UK-based, limiting cultural generalizability. And the study followed participants only for a limited period; real-world adherence after 6–12 months still needs testing. I always say the magic isn’t just in the miles, it’s in making running feel meaningful and sustainable. The co-production element is especially exciting: rather than imposing a one-size-fits-all plan, the intervention was shaped by those who’d actually use it. I deeply value this kind of participatory design.
We can adapt elements immediately:
– Make goal-setting conversations explicit in onboarding, with both process and outcome goals.
– Build check-in rituals that mix encouragement, accountability, and reflection.
– Give athletes self-monitoring options that fit their personality (journals, apps, photo logs).
– Intentionally design positive social environments in group runs or online spaces.
– Keep the language of identity in focus; helping athletes see themselves as “runners” as early as possible.
How Downhill and Uphill Running Interfere Posture and Muscle Activity: A Descriptive Laboratory Study
This lab study explored how running at different slopes (from -15% downhill to +15% uphill) affects posture and muscle activity in the trunk and pelvis. Twelve healthy recreational runners ran on a treadmill at six different gradients while researchers measured lumbar lordosis, hip drop, pelvic tilt, trunk inclination, and muscle activation using motion capture and surface EMG. Key findings: lumbar lordosis increased during steep downhill running and decreased on uphills, total hip drop was higher on downhills, and erector spinae activity decreased on all but the steepest grades. Translation: slope is not just a physical feature but a biomechanical variable that shapes posture, load, and muscle demands. For athletes returning from back pain or pelvic instability, starting with uphill training could support better spine alignment and muscle control. Likewise, downhill training needs to be introduced gradually and with purpose, not just tossed in for spice.
Practical takeaways:
– Downhill running increases lumbar lordosis, which may raise the risk of spinal overload or low back pain, esp. on steep descents.
– Uphill running reduces both lumbar lordosis and hip drop, suggesting more favorable spinal and pelvic mechanics for runners with back issues.
– Erector spinae activation decreased on most gradients except -15% and +5%, possibly reflecting the mechanical effects of trunk posture on spinal stabilizers.
– Vastus lateralis and gastrocnemius activity rose sharply on both extremes; eccentric load downhill, force generation uphill. Hill reps aren’t just quad-burners; they’re full neuromuscular engagements.
– Obliquus externus (lateral abs) activated more on steeper downhill, perhaps as a stabilizing response to trunk rotation from long strides.
– RPE was elevated on downhill runs, even when HR wasn’t—likely due to the mechanical pounding rather than cardiovascular effort.
These results are treadmill-based and drawn from healthy runners. Real-world trail surfaces, fatigue, or injury histories may alter mechanics substantially. Still, this is a solid, well-structured descriptive study with clear reporting of methods, effect sizes, and confidence intervals. A body-aware runner is a durable one, and this study underscores the how and why of adapting to incline changes with care and progression. This study reinforces the need to tailor hill training to the athlete’s injury history and strength profile.
For athletes with back issues: progress from uphill → level → downhill, gradually. Downhill-specific strength (e.g., eccentric glute and quad work, trunk stability) is essential for injury prevention. Cueing trunk posture and awareness on descents may help reduce excessive lordosis and discomfort. Educating athletes about RPE vs HR on downhill efforts can help normalize perceived effort without overcorrecting pace. It also reminds us that a “hill workout” isn’t one-size-fits-all. As coaches, we can better respect and use slope as a structured training variable, not just a sufferfest generator.
‘The watch is wrong today’: Older Canadians’ technologically mediated experiences of running
This qualitative study explores how Canadians aged 55–75 experience running through a web of digital devices, embodied knowledge, gear, place, and socio-cultural expectations of aging. The authors argue that runners’ understandings of physical capacities are co-constructed with their watches, shoes, data, social roles, and environments. Many participants resisted the idea that fitness-tracker data offers objective “truth,” instead blending sensory awareness, experience, and manual record-keeping to understand their bodies. It’s encouraging to see that many complement (or replace) digital tracking with manual journals and Excel logs, valuing emotion and context over algorithmic feedback. Fitness trackers can reinforce neoliberal ideals of individual responsibility and overlook social determinants of health: not all bodies, or lives, fit the algorithm.
Some found pleasure enhanced by disconnecting from digital feedback, while others re-engaged with running through age-grading and community support. In other words: wearable data can affirm progress but also mislead; older runners often trust “feel” over metrics. Age-grading tables offer a powerful alternative to flat pace comparisons, reducing discouragement. Pleasure in running, sensory immersion, social belonging, and mental clarity, was deeply valued, often more than performance metrics.
The participants’ nuanced resistance to both the decline narrative of aging and the quantification of progress reflects the kind of self-trust and holistic thinking I love to cultivate. There’s also a subtle invitation here: to challenge the idea that older athletes must always “beat back” decline. Sometimes, the most radical act is to feel your breath, ignore your watch, and run anyway.
The sample is skewed toward white, middle- to upper-class participants with the means and safety to engage in leisure running. The authors do gesture toward more inclusive futures (e.g., citing UltraBlack Running), and future research should dig into those margins. That said, rather than casting older runners as either heroic exceptions or victims of decline, this study reframes them as complex, agentic co-authors of their running experience. It resists both the fetishization of optimization and the sentimentalism of elder wisdom tropes, opting instead for messy, material reality.
This paper underscores the need to decenter digital devices in coaching conversations, especially with older runners. Encourage manual logging, celebrate age-graded performance, and ask how the athlete felt, not just what the watch says. It also suggests that coaches should make space for discussions about pleasure, memory, and sensory experience. Finally, it pushes us to question: are we reinforcing the “fit citizen” narrative, or making room for aging as transformation, not decline?
Central blood pressure and arterial stiffness among ultramarathon runners across the lifespan
This study measured central blood pressure and arterial stiffness in 71 ultramarathon runners (ages 26–69) before the 2023 Western States Endurance Run. Using non-invasive tools, researchers examined age-related changes in brachial and central blood pressure, as well as carotid-femoral pulse wave velocity (cfPWV), a key marker of arterial stiffness. The findings revealed that most runners had cfPWV values better than their age-predicted norms, and that age-related increases in systolic BP and arterial stiffness were less pronounced than in the general population. There’s a potential healthy survivor bias (older runners are likely those still healthy enough to participate), and while the paper acknowledges this, it remains a key limitation.
Takeaways:
– Most ultrarunners (86%) had lower arterial stiffness than what’s expected for their age, suggesting that long-term endurance running may preserve vascular health.
– Age-related increases in central systolic BP (+1.4 mmHg/decade) were much smaller than in general population studies, indicating slower cardiovascular aging.
– Training volume (distance/time) did not correlate with better BP or cfPWV outcomes, which hints that overall lifestyle or long-term training habits may matter more.
– Nearly 60% of runners showed “elevated” or “hypertensive” brachial BP before the race, likely influenced by travel stress, altitude, and measurement position.
Four-week heat acclimation lowers carbohydrate oxidation of trained runners during submaximal exercise in the heat
This study explored what happens when trained middle- and long-distance runners complete a structured 4-week heat acclimation protocol. Compared to a control group training in thermoneutral conditions, runners who exercised in 39–40°C environments showed lower core temperatures, increased sweat rates, and improved ventilatory thresholds (VT1 and VT2). Notably, they burned less carbs at moderate to high intensities (75% and 85% VO₂max), suggesting improved muscle glycogen efficiency. While VO₂max didn’t change, their submaximal aerobic performance improved, likely due to physiological and metabolic adaptations, including increased plasma volume, hemoglobin, and erythropoietin. The evidence is solid and the design well-controlled.
Practical takeaways:
– Lower carbohydrate burn = better glycogen efficiency. After 4 weeks of heat training, athletes used 15–19% less carbs at 75–85% VO₂max, potentially preserving glycogen for later race stages.
– Faster lactate clearance post-exercise suggests better metabolic recovery and tolerance to hard efforts in heat.
– Both VT1 + VT2 improved (~4% increase in VO₂), enabling athletes to sustain harder efforts without hitting the wall.
– Participants showed increased plasma volume (+4%), hemoglobin (+2%), and sweat rate (+21%), hallmarks of real heat adaptation.
– VO₂max stayed steady, but gains at submaximal levels arguably matter more for real-world racing, especially ultras.
Carbohydrate oxidation was estimated, not directly measured; and glycogen depletion was inferred rather than confirmed. This study reinforces the value of structured heat training blocks: think 4 weeks, 5x/week, ~60 min., targeting 39–40°C core temperature.
– We can prescribe passive heat (saunas/hot baths) or active sessions (overdressing, heat chamber, etc.) with confidence.
– Emphasize submax. effort targeting (VT1/VT2) over VO₂max chasing during heat blocks.
– Adaptation timelines matter: 2 weeks gets thermoregulation going, but 4 weeks builds metabolic efficiency.
– This supports periodizing heat stress intentionally rather than defaulting to summer chaos or last-minute sauna binges before hot races.
The Role of Muscle Mass in Endurance Performance and Neuromuscular Fatigue: A Systematic Review and Meta-Analysis
This review and analysis pooled data from 19 studies to examine how the amount of active muscle mass used in an exercise task affects endurance performance and neuromuscular fatigue. Time-to-task failure (TTF) was unchanged whether participants used small or large muscle masses. However, smaller muscle mass exercise (e.g., single-leg cycling) led to greater declines in maximal voluntary contraction (MVC), greater impairment in muscle contractile function (peak twitch force), and a smaller but significant reduction in voluntary activation (central fatigue). Perceived effort at task failure was similar across conditions. The authors suggest that with smaller active muscle mass, individuals can tolerate greater local metabolic stress before stopping, possibly due to reduced inhibitory feedback to the central nervous system.
Methodologically, it’s strong in preregistration and inclusion criteria, but hampered by heterogeneity in protocols, lack of female participants, and almost zero real-world endurance tasks (no self-paced TTs). The authors rightly note that matching intensities is tricky, and how you prescribe workloads changes results.
Practical takeaways:
– Smaller muscle mass tasks (e.g., uphill bounding, single-leg drills) can produce more localized muscular fatigue, which may be useful for targeted overload in training without necessarily reducing endurance capacity.
– Greater local fatigue from small-muscle-mass work may require more recovery time for the targeted muscles, even if whole-body energy cost feels manageable.
– Athletes can handle higher local metabolic disturbance in smaller muscle groups, which could be leveraged for developing fatigue resistance in specific areas.
– Don’t assume greater muscle involvement always means greater fatigue; whole-body tasks distribute stress differently, often leading to less localized contractile impairment.
For mountain or technical trail athletes, small-muscle-mass fatigue is highly relevant; think steep hiking where quads and calves bear the brunt. The data suggest we can train these systems in isolation without always taxing full-body endurance, but we should also remember that trail races demand integrated, whole-body fatigue management. Anyways, this is ideal for building durability without overreaching the whole system. Still, these should complement, not replace, integrated, full-body endurance sessions. Monitoring local recovery will be key.
Running Retraining Technique and Neuromuscular Exercises in Runners with Patellofemoral Pain: A Scoping Review
Worth highlighting this study, not only because I’ve dealt with knee problems this year, but also because it is such a common issue for many runners. Especially since we should stop the oversimplification of “just strengthen your quads.” Authors examined 15 studies on running retraining techniques (RRT) and neuromuscular exercises (NME) for runners with patellofemoral pain (PFP). Exercises most often included single-leg squats, lunges, step-downs, and squats with trunk rotation, aiming to improve gluteal activation, trunk alignment, and motor control. RRT interventions ranged from single short sessions to 12-week programs, using tools like cadence adjustments, auditory/visual feedback, minimalist shoes, and progression strategies. Results revealed huge variation in protocols, feedback use, and integration between RRT and NME. Reporting quality was inconsistent, and standardized guidelines are lacking.
Practical takeaways:
– Increasing step rate by 7.5–10% is a common and low-tech way to reduce patellofemoral joint load.
– Progressive reduction in visual/auditory cues seems to improve motor learning.
– Start easy and progress wisely: forward lunges and locked-knee NMEs can precede harder moves like single-leg squats to manage load.
– Only a couple of studies used minimalist shoes, and only during supervised sessions.
– Many protocols include patient-led rehab, but some restrict running until formal rehab phases are done.
– Watch progression rates: > ~30% volume increase in 2 weeks can up injury risk.
– Use cadence adjustments and if possible quiet running cues as first-line interventions for knee pain cases.
– Sequence NMEs from stable, low-load to unstable/higher-load over weeks, using pain as a limiter (<3/10).
– Incorporate short, frequent feedback bursts early, then reduce to foster self-awareness.
– Avoid aggressive progression in volume, stick to 20–30% increases max over 2 weeks.
The Effect of 90 and 120 Min of Running on the Determinants of Endurance Performance in Well-Trained Male Marathon Runners
This study examined how key physiological determinants of marathon performance (VO₂max, fractional utilization at lactate threshold (FULT), running economy, and speed at lactate threshold (sLT)) change after 90 and 120 min. of running at heavy-intensity pace in 14 well-trained male marathoners (2:46 avg marathon). Using a lab-based treadmill protocol, they measured unfatigued values, then repeated tests post-run. Results: VO₂peak dropped by 3.1% after 90 min and 7.1% after 120 min; RE worsened by 4.2% and 5.8%; sLT fell by 3.0% and 6.6%. FULT increased (2.8% and 4.9%), largely because VO₂max dropped. This meant runners’ relative intensity crept from ~79% VO₂peak at the start to ~91% by the end, pushing some into severe intensity territory. The biggest shifts happened between 90 and 120 min., underscoring the importance of durability in endurance performance. Lab treadmill, male-only sample, and no advanced footwear, real-world marathons may differ in magnitude of effects. This adds strong evidence that “durability” is a separate, measurable quality.
Practical takeaways:
– Even without increasing speed, physiological strain rose sharply late in the run.
– Declines in VO₂max and RE explain why holding pace late in a marathon feels disproportionately harder.
– FULT increase ≠ fitness gain. The “improvement” is really a shrinking aerobic ceiling.
– Only 30g CHO/hour was given; higher race-level fueling could reduce these declines.
As a coach:
– Incorporate long runs >90 min at or with race-like intensities to help prepare for these durability demands.
– Teach pacing that anticipates VO₂max decline, avoid early efforts that leave you near severe domain late.
– Incorporate durability-specific strength work to support RE under fatigue.
– Practice fueling at race levels to blunt performance determinant drop-offs.
The Effect of Running Speed on Cadence and Running Kinetics
This study looked at 30 experienced runners (11 women, 19 men) to see how increasing running speed affects cadence (steps per minute) and ground reaction forces (GRFs) on a treadmill. Participants ran at seven set speeds from ~10:00 to ~7:00 min/mile pace. As speed increased from 2.68 m/s to 3.83 m/s, cadence rose from 169 to 178 steps/min, stance and step times decreased, and all GRFs (peak vertical force, vertical impact peak, loading rates, braking force, braking impulse) increased significantly. A subgroup of runners (n=8) barely changed cadence with speed increases, instead increasing stride length more dramatically. Little surprise that the findings suggest that higher speeds naturally drive cadence up but also increase impact forces.
Practical takeaways:
– Faster pace = higher cadence, but also higher ground reaction forces, so injury risk may rise with speed despite the cadence gain.
– Stance and step times shorten as speed increases, changing loading patterns on muscles and joints.
– Not all runners adjust cadence much with speed, some extend stride length instead, which can alter loading mechanics.
Either way, the trick is to build durability in both cadence patterns and impact tolerance, so that speed work adds performance rather than strain. It’s also a reminder that injury prevention isn’t just “hit 180 spm” it’s understanding how your body adapts as pace changes, and training to meet that load. Anyways, the results are consistent but don’t break major new ground, they confirm rather than radically extend the cadence–speed–GRF relationship.
For training, speed sessions should be matched with progressive load tolerance work (plyometrics, downhill prep, strength) so runners can handle the higher GRFs. Monitoring cadence responses across paces in testing could identify who is more “stride-length dominant” and may need targeted cadence drills or impact load management. On trails, terrain variability may buffer or amplify these loading changes, so specific testing matters.
Effect of Gait Retraining in Minimalist Footwear or Barefoot on Running Footstrike and Cadence: A Systematic Review
This review pooled data from randomized clinical trials to assess whether gait retraining in minimalist shoes or barefoot alters footstrike angle and cadence compared with retraining in traditional footwear. The analysis found that minimalist/ barefoot retraining significantly shifted runners toward a more forefoot strike, with a large effect size (−1.864), whereas controls showed no meaningful change. However, cadence did not significantly differ between groups. The review included only active gait retraining programs in healthy adult runners. Risk of bias was moderate to high due to inability to blind participants, variable program design, and some participant dropout. The high heterogeneity in interventions makes results harder to generalize.
Practical takeaways:
– Minimalist or barefoot retraining can effectively promote a forefoot strike, which may lower injury risk for the knee and hip.
– No consistent evidence that it increases cadence more than standard retraining.
– Forefoot strike reduces vertical loading and repetitive stress on certain structures but can increase strain on the Achilles and ankle; strength and load management are critical.
– The sensory feedback from minimalist/barefoot running may accelerate form changes, but transitions should be gradual to avoid overload injuries.
– Program design: structured cues, exercises, and feedback likely enhance results.
In coaching, minimalist or barefoot drills can be used as a specific tool to encourage forefoot awareness, especially when paired with targeted calf/Achilles conditioning and careful load ramp-up. As always, athlete readiness, injury history, and context dictate whether and how to integrate this.
Living low-training high: Innovative applications and new perspectives on hypoxic interventions for athletes
A review of the rapid evolution of “living low, training high” (LLTH) methods: training in hypoxia while living at sea level and their newer applications, including blood flow restriction (BFR). It traces the field from early intermittent hypoxic training with limited sea-level benefits, to recent success with repeated-sprint training in hypoxia. The article covers systemic and localized hypoxia in resistance training, sprint work, rehabilitation, highlighting that while systemic hypoxia offers only small benefits for strength, BFR has shown consistent gains, particularly in low-load contexts. Research also shows hypoxia can help athletes maintain training stimulus during taper or injury rehab while reducing external load. Methodological nuances, like occlusion pressure measurement and perception of effort, matter greatly.
Practical takeaways:
– Low-load resistance with BFR can boost strength and hypertrophy, particularly useful during taper or rehab when heavy lifting isn’t an option.
– Hypoxic sprint work can improve repeated-sprint ability, especially in team and racket sports, and possibly for trail runners who need high glycolytic power for surges.
– Hypoxia plus reduced bodyweight (e.g., antigravity treadmill) can maintain cardio stimulus while sparing joints.
– Small details, like whether you measure occlusion pressure seated or supine, can influence load tolerance and athlete perception.
– Monitoring effort in hypoxia could reveal both physiological and psychological adaptation pathways.
Evidence for high-intensity BFR and long-term performance gains in endurance sport remains limited. Context matters more than hype. LLTH isn’t a magic bullet; it’s a tool for specific needs. This is an updated field guide if you’re looking to experiment with hypoxia.
In Defense of DNFs
Julie Dunkle, Triathlete Magazine, August 2025
This article by makes a practical case for rethinking the “finish at all costs” mentality in endurance sports. Instead of glorifying finish-line collapses and racing through illness or injury, Dunkle urges athletes to view DNFs or DNSs as strategic decisions, not failures. Listening to your body, knowing when to stop, and honoring mental or emotional overload are presented as smart, self-preserving moves, especially when continuing might cost you your season, health, or long-term love for the sport. For coaches and athletes alike, the takeaway is clear: build in psychological flexibility. Make race-day decisions based on your whole self, not just split times or sunk cost. Practical application means planning B-options when things go sideways (like switching to a duathlon), training your mindset to view stopping as part of progress, and fostering environments where quitting is reframed as wisdom, not weakness. It’s a reminder that resilience isn’t always about pushing harder, it’s often about knowing when to walk away.
Cadence, Stride, and Efficiency: What Your Running Form Says About You
Princeton Sports and Family Medicine, P.C. Blog, 2025
Following up on the cadence article, this blog is helpful addition. Most recreational runners land between 150–170 SPM, while elites often run at 180+. A cadence that’s too low often pairs with overstriding, landing with your foot too far in front of your body, which increases braking forces and stress on knees, hips, and shins. The sweet spot is a rhythm where cadence and stride length balance: steps are quick enough to reduce impact but long enough to generate propulsion without wasted motion. Red flags to watch for include loud footfalls, visible bounce, and an aggressive heel strike, all of which can signal inefficiency and higher impact.
To improve, track your current cadence with a watch or app and, if it’s low, aim for a gradual 5% increase rather than a big jump. Use cues like “quick feet” or “soft landing” to encourage a midfoot strike and smoother mechanics. Avoid forcing a specific number, your ideal cadence depends on your height, leg length, pace, and terrain. Running to music or a metronome can help lock in a new rhythm without overthinking it, and a short video gait analysis can confirm whether cadence or stride length is your biggest limiter. Think of cadence and stride as your personal running signature: tune it well, and you’ll run faster, farther, and with fewer injuries.
The Truth About Pronation: Is It Really a Problem for Runners?
Princeton Sports and Family Medicine, P.C., Blog, 2025
Pronation (the inward roll of your foot when you run) isn’t a flaw to “fix” but a natural shock-absorbing movement. The old idea that overpronation automatically causes injuries has been debunked by modern research, which shows no consistent link between pronation amount and injury rates. Instead, injury risk comes from a combination of factors like weak glutes, poor single-leg stability, excessive load, and worn-out shoes. Stability shoes can help some runners, especially if you collapse inward late in long runs or have recurring overuse injuries, but they’re not a one-size-fits-all solution. Comfort, performance feel, and long-term wear should guide shoe choice more than marketing labels.
For most runners, the better investment is in building the strength and control to manage pronation naturally. Prioritize glute, calf, and core work, rotate your shoes to vary loading patterns, replace them before they wear out, and get a proper gait analysis instead of relying on quick in-store checks. Use stability shoes as one tool among many, not a default prescription. This approach keeps you moving naturally, reduces unnecessary gear anxiety, and focuses your effort where it matters most.
Worthy footnotes
The Effectiveness of the Long Slow Distance Training Method on Improving VO₂Max in Basketball Athletes
Hermanto & Rahmat Iqbal, Jurnal SPORTIF, 2025
This 2025 study tested whether Long Slow Distance training, a method usually used in endurance sports, could improve VO₂Max in male university basketball players. Over six weeks, 17 athletes completed 18 LSD sessions (40–60 min at 60–75% HRmax). VO₂Max was assessed via the Beep Test, and results showed an 8% increase in VO₂Max and a 10.7% gain in endurance scores, both statistically significant with large effect sizes. Despite basketball’s reputation as a high-intensity, anaerobic sport, the study argues that aerobic conditioning, especially LSD, is an undervalued tool for recovery, repeat-sprint ability, and fatigue resistance. This is a relevant and surprisingly refreshing piece of research, challenging the dominance of HIIT and sprint-based conditioning in team sports. Though limited by its small sample size and lack of a control group, it supports the inclusion of LSD in pre-season or general prep phases, not just for basketball players but potentially for trail and ultra athletes, too.
From Pre-Competition Prep to Recovery: Analysing Cyclists’ Dietary Choices and Gastrointestinal Health in an Endurance Competition
Castillo-Martínez et al., Rev Esp Nutr Hum Diet, 2025
This study tracked what 40 male mountain bikers ate and drank before, during, and after two real-world endurance races (143 km and 64 km) in Spain. While fluid intake met recommendations, carbohydrate and sodium intake were well below endurance guidelines, especially critical given the race length. Higher CHO and caffeine intake were linked to better finish times, but only half of participants had a nutrition plan and 80% had no professional guidance. Despite low fueling, only ~22% reported GI issues, likely because their intake was too low to cause problems, but also too low to optimize performance. This reinforces a key message: endurance athletes still underfuel with carbs and salt. We need to actively teach gut training, build fueling into workouts, and demystify pre/post-race nutrition. Help athletes experiment with higher CHO intakes (ideally up to 90 g/h), use multiple CHO sources (glucose + fructose), and plan recovery meals. Caffeine also deserves more attention, many athletes underutilize it. Finally, this is a reminder to bring intentionality and structure to nutrition planning, for longer efforts, and to treat fueling as a trainable skill, not a race-day gamble.
The Role of Dry Fruit Oils in Athletic Performance and Health
Nalini Trivedi, Neelesh Kumar Maurya, Aditi Rikhari, Gayatri Nagar – Journal of Current Research in Food Science, 2025
This chapter offers a deep dive into the nutritional potential of dry fruit oils, like almond, walnut, pistachio, and hazelnut oil, for athletes. It lays out a case for their inclusion in the endurance athlete’s diet, emphasizing benefits like improved fat oxidation for energy, reduced inflammation from omega-3s, hormone support (notably testosterone), and better cardiovascular and liver health. From a practical standpoint, these oils can be used strategically: walnut oil post-workout for recovery, almond oil for antioxidant support, or hazelnut oil for heart health. They’re calorie-dense, nutrient-rich, and easy to incorporate into shakes, meals, or dressings, especially valuable for athletes with high energy needs or those trying to maintain lean mass without gut discomfort.
Critically, while the mechanisms are sound, there’s a glaring absence of direct sport-specific trials. Most benefits are extrapolated from general or clinical studies, not from athletes in training or competition settings. The chapter occasionally overreaches, especially in claims about hormonal or sexual health, and the assumption on ALA (in walnut oil) is optimistic at best. In short, it’s a strong case for diversifying fat sources and ditching inflammatory processed oils, but we should stay grounded: oils are helpful tools, not miracle fuels. For now, use them to support recovery and health, but don’t expect them to replace solid fueling or science-backed supplements.
Effects of Betaine Supplementation on Endurance Exercise Performance: A Systematic Review
Marie Stella Louise Perreras & Jisu Kim, Physical Activity and Nutrition, 2025
This systematic review explores whether betaine supplementation, a compound found in beets, spinach, and seafood, can boost endurance performance. Across five small studies with 101 participants, the results were mixed: two studies showed improvements in VO₂max or mean power output during sprints, while the others found no benefit. Notably, the most promising effects occurred in longer-term supplementation (6+ weeks) or closed-loop tests (like repeated sprints), rather than real-world endurance events. Despite betaine’s known roles in methylation, hydration, and mitochondrial support, the evidence for meaningful endurance performance enhancement is weak and context-dependent. On the bright side, betaine is safe, cheap, and well-tolerated, which may make it worth experimenting with during long training blocks.
Critically, the review itself is undermined by the high risk of bias across all included studies, issues with randomization, blinding, selective reporting, and tiny sample sizes limit confidence in the findings. The studies also varied wildly in protocols, populations, and outcome measures, making it impossible to draw firm conclusions or run a meta-analysis. While the authors offer thoughtful suggestions for future research, the current data doesn’t justify using betaine as a performance-enhancing supplement in trail or ultra running. For now, it’s a supplement looking for a niche, and it hasn’t quite found one in endurance sport.
Reliability of the Main 2D Kinematic Variables of Running Evaluated Categorically in Amateur Runners, Aged 18 to 55 Years
Annie V. Stappung, Paulina M. Espinoza, Matilda J. Letelier, Felipe H. Palma, International Journal of Sports Physical Therapy, 2025
This study shows that 2D video analysis can be a reliable, low-cost tool for assessing certain running mechanics, if you choose your variables wisely. For coaches, the most dependable measures to spot from treadmill footage are overstriding, knee window, foot progression angle, and heel whip. These cues are visually obvious, easy to score as “yes” or “no,” and don’t require expensive 3D motion capture to evaluate accurately. On the other hand, subtler measures like pelvic drop and heel eversion were inconsistent between raters and are best left out of quick 2D screenings. The study also found that evaluator experience matters: trained eyes reached much higher agreement than less-experienced raters. In practice, this means 2D gait review is best used as a targeted screening tool, not an exhaustive biomechanical breakdown. Coaches can focus on a small set of high-reliability cues, use slow-motion playback to confirm observations, and avoid overcomplicating things with multi-category scoring systems. A simple, consistent approach not only saves time but also keeps feedback clear for athletes.
Sport-specific variability in the energy cost of constant speed running: Implications for metabolic power estimations
Venzke J., Schäfer R., Platen P., PLOS One, 2025
This is a fun study I enjoyed reading. Authors showed that the energy cost of constant-speed running (EC₀), a key baseline in GPS-derived “metabolic power” calculations, varies significantly between sports, sexes, and individual athletes. Handball players were least economical, soccer players most economical, with field hockey in between. Higher VO₂max surprisingly correlated with higher EC₀ (worse metabolic economy), and female field hockey players had slightly higher EC₀ than males. For individuals, EC₀ stayed stable across speeds, but group averages rose slightly until ~3.5 m/s before leveling off. The big takeaway: using a single, generic EC₀ (like the common 3.6 J/kg/m value) risks miscalculating player load by a meaningful margin.
Practically, this means load monitoring should be based on sport-specific or, ideally, individual EC₀ values rather than one-size-fits-all numbers. For coaches, this calls for testing or estimating running economy in the conditions and footwear the athlete competes in. Terrain, movement patterns, and training history all influence EC₀, so lab values from treadmills may underestimate real-world costs, especially off-road. Individual calibration not only improves the accuracy of load tracking and fueling strategies, it also helps tailor training to improve economy where it matters most.
Validity of V̇O₂max Estimates from the Forerunner 245 Smartwatch in Highly vs. Moderately Trained Endurance Athletes
Florian A. Engel, Lukas Masur, Billy Sperlich, Peter Düking, European Journal of Applied Physiology, 2025
This study put the Garmin Forerunner 245 to the test against gold-standard lab measurements of V̇O₂max in trained endurance athletes, and the takeaway is clear: the watch can be a useful tool for moderately trained runners, but it’s not as trustworthy for elites. For those with a V̇O₂max under ~60 ml·kg⁻¹·min⁻¹, the watch’s estimates were fairly close to lab results (within ~3–4% after a couple of runs). For highly trained athletes, though, it consistently underestimated aerobic capacity by 6–7 ml·kg⁻¹·min⁻¹, even after repeated use. Accuracy improved slightly on the second run, hinting at some “calibration” effect, but there was still a lot of individual variability.
From a coaching perspective, this means using watch-based V̇O₂max as a trend tracker rather than a hard truth. For recreational and moderately trained athletes, it can help gauge general aerobic progress between formal tests, especially if you repeat runs under similar conditions. But for highly trained athletes these estimates are interesting but not decisive. Training zones, performance targets, and adaptation checks should still be grounded in a mix of lab testing, race data, and subjective feedback.
The Multifaceted Benefits of Wasabi Herbal Supplements: Enhancing Immune Function, Cognitive Performance, and Physical Endurance
Hadi Nobari, Nazila Parnian-Khajehdizaj, Abby Fleming, Journal of Functional Foods, 2025
This review suggests that wasabi’s key compounds, especially 6-MSITC, could support endurance athletes by reducing inflammation, boosting antioxidant defenses, enhancing brain function, and improving energy metabolism, potentially aiding recovery, stress resilience, and performance. However, almost all the evidence comes from animal or cell studies, so we don’t yet know the safe, effective dose for humans or whether the effects translate in real-world training. For now, wasabi supplements are an interesting “maybe” rather than a proven tool, and should sit far behind basics like solid nutrition, sleep, and smart training.
Sex-specific differences in performance and pacing in the world’s longest triathlon in history
Beat Knechtle et al., Scientific Reports, 2025
This study on the world’s longest triathlon (114 km swim, 5,400 km bike, 1,266 km run) shows that in ultra-long events, pacing consistency is as important as raw speed. Men outperformed women in all segments (biggest gap in cycling, smallest in running), but across the board, athletes with steadier pacing, especially in cycling, ranked higher overall. Cycling showed the most variability due to elevation changes, while running was more stable. The takeaway for runners is clear: even in multi-week events, it’s not about constant max effort, but about controlling variability and resisting surges that cause deep fatigue. For ultra-trail runners, simulating terrain-specific stress (long climbs, flat grinds) and practicing sustained effort on tired legs can improve pacing stability. Sleep, nutrition, and crew strategies likely also influence pacing control, so these should be part of long-race preparation.
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