Craft beer for runners and endurance athletes
The Peer-Reviewed Pint
To help you wash down the latest evidence in the world of running science and sports nutrition, here's a snifter from my recent craft beer exploits.
Scoopy Vanilla Ice Cream
Brewed by Yonder Brewing (Somerset, England).
Pastry Stout.
5% ABV.
A fine pastry stout from Yonder. Cakey and stouty on the nose. Sweet, creamy, chocolatey, and smooth down the hatch, but lacking any jazzy flavour. A little vanilla, perhaps.
RP(be)E(r)(Rating of Perceived beer Enjoyment)
7 out of 10
NOTE: My Rating of Perceived beer Enjoyment score is a totally unscientific and non-validated metric. Use at your own risk.
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Share this beer with your people:Read the exercise science articles I reviewed this month:
Hyperventilation did not measurably improve uphill sprints
This randomised crossover trial tested 30 seconds of rapid, deep breathing before repeated uphill treadmill sprints in 36 recreational athletes. The breathing protocol clearly lowered carbon dioxide levels, but it did not produce a measurable performance benefit. The study was small and used a fairly unusual laboratory test.
So, should runners actually hyperventilate before a race? Read the full breakdown →
VO2max Was Associated With Physiological Resilience During Running
This cross-sectional laboratory study examined physiological resilience during about 2.5 hours of running in 33 trained runners. Greater aerobic fitness and leg strength were associated with less deterioration in some outcomes, but the small observational study cannot show that improving these traits will improve resilience.
So, is physiological resilience (or durability) important for runners? Read the full breakdown →
Even Pacing Was Associated With Faster Marathons
This cross-sectional study analysed 78,912 finishing records from 3 Boston Marathons. Relatively even pacing was associated with faster finishes and less severe late-race slowing. The study was large, but it cannot show whether pacing itself caused the performance differences.
So, how should runners actually pace a marathon? Read the full breakdown →
Experts Agreed Warm-Ups Should Be Individualised
This 3-round expert consensus involved 23 warm-up researchers and practitioners. The experts agreed that warm-ups should be purposeful, sport-specific, and adapted to the athlete and conditions. The main caution is that expert agreement does not tell us how much a particular warm-up improves running performance.
So, should runners actually change their warm-up routine? Read the full breakdown →
