Science of Running

This portal page lists many of the articles that look into the science behind various aspects of running in more depth. I'm a believer in the power of science, and while I know that while many of our scientific models are limited, they can still be useful.

• Cadence is the most critical and common change that runners need to make.
• The Central Governor Theory talks about the limits of athletic performance, and how our subconscious prevents us from injuring ourselves.
• For endurance sports, especially marathon running, it can be useful to understand Glycogen, including how it becomes depleted and what that can tell us.
• Scientific research into running tends to focus on Aerobic Capacity (V̇O₂max), but Running Economy is likely to be a bigger factor for most runners who have been training for a few years.
• Hydration is surprisingly complex and controversial, so it's useful to understand what science says about hydration and electrolytes.
• We know that heat has a profound impact on running performance, so I create a mathematical model of the heat balance for runners.
• We don't know as much as I'd like about The Science of the Long Run, but I've gathered the research and I continue to look for more.
• Knowing what goes into Energy Gels and how they are digested can help you choose the right gel, as well as other fuels like sports drinks.
• Most of what we know about The Science of Tapering comes from shorter distances, but some lessons can be learned for the marathon and beyond.
• Knowing how training influences performance is the goal of Modeling Human Performance, and it uses tools such as TRIMP to provide insights such as the impact of Training Monotony on Supercompensation.
• Caffeine is widely used and is an easy, safe way of gaining a slight performance improvement and it does not cause dehydration.
• The various approaches to Altitude Training may have different benefits, so understanding The Science of Altitude Training is important to know before choosing a system.
• The most commonly used measure of fitness is V̇O₂max (AKA aerobic fitness).
• Anyone who has started a new training program is familiar with Delayed Onset Muscle Soreness (DOMS), the soreness that starts a day or two after the exercise. While we normally view DOMS as a problem to be solved, it can also be used as a core part of our training.
• Magnesium is a critical nutrient for everyone, and it has some particular benefits for runners.