
The running science nerd alert.
February 2024
Learn to train smart, run fast, and be strong with Thomas Solomon PhD 



My favourite paper this month.


Training methods.


Maximal aerobic speed can be defined during cardiopulmonary exercise testing, yet there are different testing protocols without a consensus about the most appropriate one. Due to physiological considerations based on energy supply, the speed at the onset of the VO2-plateau seems to be the most appropriate method to determine true maximal aerobic speed. For field tests, studies’ results on validity are heterogeneous and do not favor a specific field test (incremental continuous or shuttle runs) for the determination of maximal aerobic speed. However, results on time trials indicate that distances adapted to the subjects’ sporting background, fitness or sex might be suitable to estimate maximal aerobic speed.
Regarding maximal sprinting speed, linear sprints using timing gates or video analysis seem to provide valid and reliable results besides the gold standard method, i.e. radar or laser measurements. The validity of GPS or sprinting on a treadmill cannot be confirmed. Sprinting distances between 20 and 40 m should be selected for recreational subjects or type of sports in which shorter sprints are crucial, e.g. team sports, whereas trained track and field sprinters might need longer total distances (40 to 70 m) to reach maximal sprinting speed.
In particular the use for prescribing training emphasizes the importance of valid and reliable measurements of maximal aerobic speed and maximal sprinting speed to achieve optimal and desired intensity based on anaerobic speed reserve. Methods–ideally with a low measurement error and therefore a high reliability–should be maintained throughout the training routine so that changes in anaerobic speed reserve can be attributed to changes in the individual performance and not to differing results because of the testing method. ”


Sports nutrition.










Supplements.








Recovery (inc. sleep).


Athlete health (inc. mental health).


Severe low energy availability exposure in athletes increases the risk for the development of REDs and associated health consequences of both a physiological and psychological nature. Current nutritional status, as well as optimal muscle protein synthesis are important factors for maximizing training adaptations, as well as improving immune function, wound healing, and rehabilitation of musculoskeletal injuries in athletes. Hence, monitoring, detection, and treatment of athletes with exposure to severe low energy availability in the sports medicine setting will potentially improve athletes' health and ultimately performance, as well as their rehabilitation process from illness and injuries.”
Injury and rehab.




Female athletes and sex differences.




The large variance among studies may be due to several methodological factors, the limited number of participants (Ø n = 19.7), and the associated high sample variance. Characteristics of participants, including sports history and related experience, may have also contributed to the significant heterogeneity observed between studies. On average, the studies investigated three conditions and involved fewer than 20 participants, leading to small effects.
The query arises as to who would benefit from discerning the nuanced variation in maximal strength performance during the menstrual cycle. In this regard, female competitive athletes are particularly pertinent. Thus, future studies should consider them as a distinct target population by incorporating more uniform participants to enhance result comparability. This review is the first to examine and identify differences in the three categories of maximal strength. However, none of the included studies examined the difference between all three categories, which could be a focus for future studies. Further attention should also be devoted to achieving high study quality, including implementing a suitable method for determining the correct menstrual cycle phase and conducting an a priori power analysis to optimize effect sizes and increase the informative value of the results. In particular, the late follicular phase and measurements of maximal dynamic strength should be given more attention in future studies. Due to the advantages in the hormonal regulation of this phase, especially during explosive movements, a transfer to sports-specific applications could be possible. The primary goal should be to obtain meaningful results that can inform practical recommendations, potentially also including those relevant to amateur athletes.”
And, to help you wash down the latest evidence, here's a snifter from my recent indulgence...







RP(be)E(r) = 8½ out of 10.

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Disclaimer: I occasionally mention brands and products but it is important to know that I am not affiliated with, sponsored by, an ambassador for, or receiving advertisement royalties from any brands. I have conducted biomedical research for which I have received research money from publicly-funded national research councils and medical charities, and also from private companies, including Novo Nordisk Foundation, AstraZeneca, Amylin, A.P. Møller Foundation, and Augustinus Foundation. I’ve also consulted for Boost Treadmills and Gu Energy on their research and innovation grant applications and I’ve provided research and science writing services for Examine — some of my articles contain links to information provided by Examine but I do not receive any royalties or bonuses from those links. These companies had no control over the research design, data analysis, or publication outcomes of my work. Any recommendations I make are, and always will be, based on my own views and opinions shaped by the evidence available. My recommendations have never and will never be influenced by affiliations, sponsorships, advertisement royalties, etc. The information I provide is not medical advice. Before making any changes to your habits of daily living based on any information I provide, always ensure it is safe for you to do so and consult your doctor if you are unsure.