The running science nerd alert.
Learn to train smart, run fast, and be strong with Thomas Solomon PhD 
June 2024
The latest research studies on exercise science and sports nutrition are here.
You can use them to help level up your running performance or coaching practice.
The studies are divided into sub-topics:
training methods,
sports nutrition and hydration,
sports supplements,
injuries and rehab, and
the placebo effect,
plus my beer of the month to wash it all down.
I’ve provided a brief conclusion from each study. However, you can click on the study title to go deep and read the full paper.
Training methods.
Narrative review: Immune consequences of exercise in hypoxia: A narrative review. Burtscher et al. (2024) J Sport Health Sci. (click the title to access the full article)
Both exercise and hypoxia substantially modulate the immune system. While tissue-specific physiological hypoxia continuously regulates the function of immunological niches, exposure to ambient hypoxia or exercising rapidly induces the activation of immune cells or immunosuppresion. The outcome is determined by the exercise intensity and/or hypoxic dose, exercise type, and interplay among individual characteristics (e.g., genetics, gut microbiome composition), experiences (e.g., training status, acclimatization), environmental conditions (e.g., temperature), mood, diet, and behavior (e.g., hydration).
On the one hand, the overlapping effects of exercise and hypoxia are potentially deterimental to the immune system. Even low exercise intensities may increase oxidative stress and cellular/tissue damage and eventually compromise immune function if performed under hypoxic conditions. Adequate acclimatization strategies, adjustment of exercise parameters to the hypoxic conditions, and nutritional strategies can buffer these detrimental effects (Fig. 5). On the other hand, the potentially complementary immune consequences of moderate exercise and hypoxia could enhance the immune benefits of exercise when combined with hypoxic exposure, like we see with the proposed complementary effects of endurance and strength training. The immune outcomes of exercise and hypoxia can interfere with or complement each other. To better understand the complexity of these effects, and how their interplay changes due to the amount, intensity, and type of both exercise and hypoxia, more interdisciplinary research needs to be carried out in traditional fields such as exercise physiology and immunology by applying modern approaches to molecular/computational biology.
Image Copyright © Burtscher et al. (2024) J Sport Health Sci. Figure shared via creative commons license by-nc-nd 4.0
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Sports nutrition and hydration.
Scoping study: Exploring the Experiences and Perspectives of Division III Athletes Regarding Personalized Nutrition Plans for Improved Performance-A Qualitative Investigation. Stavitz et al. (2024) Healthcare. (click the title to access the full article) this study has explored the experiences and perceptions of Division III athletes regarding personalized nutrition plans. Through qualitative interviews, five principal themes emerged, illustrating the nuanced landscape of collegiate athletic nutrition. These themes include (1) Nutritional Knowledge and Awareness, where participants showed varied understanding of personalized nutrition plans; (2) Perceived Benefits of Personalized Nutrition Plans, with the athletes noting improved performance and well-being; (3) Challenges and Barriers to Implementation, highlighting obstacles such as time constraints and conflicting dietary advice; (4) Influence of Team Culture and Environment, demonstrating how team dynamics and cultural norms shape nutritional approaches; and (5) Suggestions for Improvement, where the athletes provided actionable insights to enhance the effectiveness of nutrition plans. The findings underscore the need for sports nutritionists and coaches to design nutritional interventions sensitive to the diverse backgrounds and individual circumstances of Division III athletes. Additionally, the study advocates for enhanced nutritional education and support systems that can empower athletes to overcome barriers to effective nutrition plan adherence.
By contributing to both the theoretical frameworks and practical strategies in sports nutrition, this research paves the way for future studies to examine specific interventions to improve personalized nutrition plans’ adoption and impact. This will lead to refined, evidence-based practices that enhance the health and performance outcomes of Division III athletes, ensuring that nutritional strategies are both effective and inclusive.
Sports supplements.
Randomised controlled trial/: The Effect of Cannabidiol on Subjective Responses to Endurance Exercise: A Randomised Controlled Trial. McCartney et al. (2024) Sports Med Open. (click the title to access the full article) This study investigated the effects of cannabidiol (CBD) on subjective responses to self-paced endurance exercise in recreationally active individuals. Contrary to our hypothesis, it showed that CBD (150 mg, oral) did not alter affective valence during or following exercise (i.e., a 10 km run). Other subjective feelings (i.e., enjoyment, motivation, self-efficacy, euphoria, pain, anxiety, sedation) were likewise unchanged.Injury and rehab.
Systematic review: Risk factors for running-related injuries: An umbrella systematic review. Correia et al. (2024) J Sport Health Sci. (click the title to access the full article) This umbrella systematic review provides a comprehensive overview about the risk factors for running-related injuries. Drawing from the outcomes of the low-quality systematic review s and associations with large effect sizes, our findings indicate that running/training characteristics and health and lifestyle factors, as well as morphological and biomechanical aspects, are all implicated in elevating the risk of running-related injuries, emphasizing the multifactorial basis of injury incidence in running. The results of this umbrella review should be approached cautiously in clinical practice because none of the systematic reviews included presented a rating of moderate or high confidence in quality.The placebo effect.
Randomised controlled trial: Placebo Effect of Caffeine on Physiological Parameters and Physical Performance. Ortiz-Sánchez et al. (2024) Nutrients. (click the title to access the full article) In conclusion, the placebo effect of a high dose of caffeine (9 mg/kg) did not modify strength performance regarding the vast majority of variables analysed in the bench press and squat tests at different loads. Additionally, resting heart rate was significantly decreased by the placebo effect, but heart rate variability was not modified. Although caffeine was not actually consumed, participants reported a significant appearance of nervousness, activeness, tachycardia and increased urine production. Finally, perception of performance and effort did not change with the placebo effect of caffeine. Therefore, a high dose of placebo in participants with previous experience in acute caffeine intake does not present the expected effects and in some cases presents the opposite effect.
And, to help you wash down the latest evidence, here's a snifter from my recent indulgence...
Thomas Solomon’s beer of the month.
The Wolfman Ate My Homework.
Sudden Death Brewing Co (Lübeck, Germany).
DIPA (Double IPA).
8.5% ABV.
Citrusy. Smooth. Not too hoppy. I had few words for this tasty tipple. The Wolfman ate my words.
RP(be)E(r)(Rating of Perceived beer Enjoyment)
8 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.