The running science nerd alert.
March 2024
Learn to train smart, run fast, and be strong with Thomas Solomon PhD
Here are this month's latest research studies on running-related exercise and nutrition science.
The studies are divided into sub-topics: training methods, sports nutrition and hydration, sports supplements, recovery (inc. sleep), athlete health (inc. mental health), injuries and rehab, and female athlete physiology. Plus, there’s my beer of the month to wash it all down.
I’ve provided a brief conclusion from each study but click on the study title to go deep and read the full paper.
The studies are divided into sub-topics: training methods, sports nutrition and hydration, sports supplements, recovery (inc. sleep), athlete health (inc. mental health), injuries and rehab, and female athlete physiology. Plus, there’s my beer of the month to wash it all down.
I’ve provided a brief conclusion from each study but click on the study title to go deep and read the full paper.
My favourite paper this month.
Epidemiological and observational study: All-cause mortality risks among participants in mass-participation sporting events. Bakker et al. (2024) Br J Sports Med.
“Previous work has shown that the risk for sudden death increases during exercise, whereas long-term exercise training promotes longevity. This observational study of 500,000 people shows that participating in mass-participation sporting events was not associated with increased all-cause mortality risk within 7 days after the event and that absolute death rate within 7 days after the event was low (4.2 per 100,000 participants). The study also found that the risk for all-cause mortality was 30% lower for participants compared with non-participants during 3.3 years of follow-up. Furthermore, participation in running and cycling events was associated with larger all-cause mortality risk reductions compared with participation in walking events. In conclusion, the health benefits of participating in mass sporting events outweigh the potential risk of sudden death.”
“Previous work has shown that the risk for sudden death increases during exercise, whereas long-term exercise training promotes longevity. This observational study of 500,000 people shows that participating in mass-participation sporting events was not associated with increased all-cause mortality risk within 7 days after the event and that absolute death rate within 7 days after the event was low (4.2 per 100,000 participants). The study also found that the risk for all-cause mortality was 30% lower for participants compared with non-participants during 3.3 years of follow-up. Furthermore, participation in running and cycling events was associated with larger all-cause mortality risk reductions compared with participation in walking events. In conclusion, the health benefits of participating in mass sporting events outweigh the potential risk of sudden death.”
Training methods.
Narrative review: Limits of Ultra: Towards an Interdisciplinary Understanding of Ultra-Endurance Running Performance. Berger et al. (2024) Sports Med.
“Humans display evolutionary adaptations that may confer an advantage for moving long distances daily. Modern ultra-endurance runners engage in exercise that exceeds the levels of physical activity that formed the evolutionary pressures of our ancestors, which exposes relative weaknesses and limitations. Successful ultra-endurance running training and performance requires appreciation of, and attention to, multiple factors that include thermoregulation, oxygen utilisation and exercise economy, digestion, supporting nutrition and fatigue. Ultra-endurance runners are typically intrinsically motivated, possess greater pain tolerance than non-runners and adopt multi-faceted adaptive strategies to mitigate fatigue and maintain or improve performance. Targeting the factors that limit performance in training and during races may lead to improved outcomes.”
In silico study: A simulation framework to determine optimal strength training and musculoskeletal geometry for sprinting and distance running. van Wouwe et al. (2024) PLoS Comput Biol.
“ Our study addresses the challenge of determining optimal musculoskeletal parameters for tasks like sprinting and marathon running. Existing research has been limited to observational studies and simplified simulations. To overcome these limitations, we developed a differentiable musculoskeletal simulator to optimize running performance. We replicated past findings and uncovered new insights. We confirmed the benefits of increased muscle mass for sprinters and identified key factors for marathon runners, such a mass in the lower end of the healthy BMI range and an increased leg-length-to-height ratio. Hip musculature was found to be critical for both sprinting and marathon running. Our simulation results have practical implications. They can inform customized strength training for sprinters and marathon runners. Additionally, the simulator can be extended to other athletic tasks, benefiting various sporting events. Beyond athletics, our open-source simulator has broader applications. It can determine minimal strength requirements for daily activities, guide strength training in the elderly, and estimate the effects of simulated musculoskeletal surgery..”
“Humans display evolutionary adaptations that may confer an advantage for moving long distances daily. Modern ultra-endurance runners engage in exercise that exceeds the levels of physical activity that formed the evolutionary pressures of our ancestors, which exposes relative weaknesses and limitations. Successful ultra-endurance running training and performance requires appreciation of, and attention to, multiple factors that include thermoregulation, oxygen utilisation and exercise economy, digestion, supporting nutrition and fatigue. Ultra-endurance runners are typically intrinsically motivated, possess greater pain tolerance than non-runners and adopt multi-faceted adaptive strategies to mitigate fatigue and maintain or improve performance. Targeting the factors that limit performance in training and during races may lead to improved outcomes.”
In silico study: A simulation framework to determine optimal strength training and musculoskeletal geometry for sprinting and distance running. van Wouwe et al. (2024) PLoS Comput Biol.
“ Our study addresses the challenge of determining optimal musculoskeletal parameters for tasks like sprinting and marathon running. Existing research has been limited to observational studies and simplified simulations. To overcome these limitations, we developed a differentiable musculoskeletal simulator to optimize running performance. We replicated past findings and uncovered new insights. We confirmed the benefits of increased muscle mass for sprinters and identified key factors for marathon runners, such a mass in the lower end of the healthy BMI range and an increased leg-length-to-height ratio. Hip musculature was found to be critical for both sprinting and marathon running. Our simulation results have practical implications. They can inform customized strength training for sprinters and marathon runners. Additionally, the simulator can be extended to other athletic tasks, benefiting various sporting events. Beyond athletics, our open-source simulator has broader applications. It can determine minimal strength requirements for daily activities, guide strength training in the elderly, and estimate the effects of simulated musculoskeletal surgery..”
Sports nutrition and hydration.
Randomised controlled trial: Carbohydrate mouth rinse improves performance of mentally fatigued cyclists despite null effects on psychological responses. Brietzke et al. (2024) Physiol Behav.
“ Despite the growing interest in carbohydrate mouth rinse effects on physical performance, less is known if this nutritional strategy modifies psychological responses to exercise of mentally fatigued cyclists. In the present study, we showed that carbohydrate mouth rinse improved exercise performance in mentally fatigued cyclists, regardless of alterations in psychological responses to exercise above the second ventilatory threshold (VT2) intensity. These results challenged the hypothesis of a carbohydrate mount rinse-derived increase in exercise performance through improvements in psychological responses to exercise.”
Randomised controlled trial: Perceived dehydration impairs endurance cycling performance in the heat in active males. Funnell et al. (2024) Physiol Behav.
“ This study demonstrated that when participants “believed” they were dehydrated cycling endurance performance in the heat was impaired by ∼6 %. This decrement in performance likely derived from participants predispositions/knowledge that dehydration impairs performance and/or increased thirst sensation. The negative performance effects of previous unblinded hydration research, at least at lower levels of dehydration (less than 2% body mass loss), may be exaggerated by a nocebo effect of dehydration.”
“ Despite the growing interest in carbohydrate mouth rinse effects on physical performance, less is known if this nutritional strategy modifies psychological responses to exercise of mentally fatigued cyclists. In the present study, we showed that carbohydrate mouth rinse improved exercise performance in mentally fatigued cyclists, regardless of alterations in psychological responses to exercise above the second ventilatory threshold (VT2) intensity. These results challenged the hypothesis of a carbohydrate mount rinse-derived increase in exercise performance through improvements in psychological responses to exercise.”
Randomised controlled trial: Perceived dehydration impairs endurance cycling performance in the heat in active males. Funnell et al. (2024) Physiol Behav.
“ This study demonstrated that when participants “believed” they were dehydrated cycling endurance performance in the heat was impaired by ∼6 %. This decrement in performance likely derived from participants predispositions/knowledge that dehydration impairs performance and/or increased thirst sensation. The negative performance effects of previous unblinded hydration research, at least at lower levels of dehydration (less than 2% body mass loss), may be exaggerated by a nocebo effect of dehydration.”
Sports supplements.
Systematic review and meta-analysis: Effects of Beetroot-Based Supplements on Muscular Endurance and Strength in Healthy Male Individuals: A Systematic Review and Meta-Analysis. Evangelista et al. (2024) J Am Nutr Assoc.
“ Beetroot-based supplements can improve muscular endurance and attenuates the decline in muscular strength. These effects are attributed to the inorganic nitrate contained in these products, which ranged from 316–985 milligrams/day, ingested 2–3 hours before exercise. Beetroot-based supplements administration can generate a modest increase in the number of repetitions performed to failure or in exercise time to exhaustion, which may contribute to the performance and optimization of the results of people involved in isotonic exercises (e.g., resistance training). Beetroot-based supplements ingestion can improve muscular strength, particularly it aids in the recovery of muscular strength after a fatiguing task.”
Systematic review and meta-analysis: Effects of caffeine ingestion on cardiopulmonary responses during a maximal graded exercise test: a systematic review with meta-analysis and meta-regression. Marinho et al. (2024) Crit Rev Food Sci Nutr.
“ The findings of the present meta-analysis indicate that caffeine provokes a small increase in peak ventilation rate (breaths per minute) and time to exhaustion during a graded-exercise test, without a significant effect on other cardiopulmonary variables.”
Systematic review and meta-analysis: Effects of dietary inorganic nitrate on blood pressure during and post exercise: A systematic review and meta-analysis of randomized placebo-controlled trials. Benjamim et al. (2024) Free Radic Biol Med.
“ This systematic review shows that nitrate ingestion prior to exercise can reduce increases in systolic (SBP) and diastolic blood pressure (DBP) during exercise. Nitrate ingestion prior to exercise can also amplify the decline in SBP (but not DBP) after exercise. However, these results are dependent on factors that moderate the blood pressure responses to exercise, including a person’s health status, their blood pressure at rest, and the type of exercise. Accordingly, subgroup analyses showed that these factors influenced the effect of nitrate on blood pressure both during and following exercise.”
“ Beetroot-based supplements can improve muscular endurance and attenuates the decline in muscular strength. These effects are attributed to the inorganic nitrate contained in these products, which ranged from 316–985 milligrams/day, ingested 2–3 hours before exercise. Beetroot-based supplements administration can generate a modest increase in the number of repetitions performed to failure or in exercise time to exhaustion, which may contribute to the performance and optimization of the results of people involved in isotonic exercises (e.g., resistance training). Beetroot-based supplements ingestion can improve muscular strength, particularly it aids in the recovery of muscular strength after a fatiguing task.”
Systematic review and meta-analysis: Effects of caffeine ingestion on cardiopulmonary responses during a maximal graded exercise test: a systematic review with meta-analysis and meta-regression. Marinho et al. (2024) Crit Rev Food Sci Nutr.
“ The findings of the present meta-analysis indicate that caffeine provokes a small increase in peak ventilation rate (breaths per minute) and time to exhaustion during a graded-exercise test, without a significant effect on other cardiopulmonary variables.”
Systematic review and meta-analysis: Effects of dietary inorganic nitrate on blood pressure during and post exercise: A systematic review and meta-analysis of randomized placebo-controlled trials. Benjamim et al. (2024) Free Radic Biol Med.
“ This systematic review shows that nitrate ingestion prior to exercise can reduce increases in systolic (SBP) and diastolic blood pressure (DBP) during exercise. Nitrate ingestion prior to exercise can also amplify the decline in SBP (but not DBP) after exercise. However, these results are dependent on factors that moderate the blood pressure responses to exercise, including a person’s health status, their blood pressure at rest, and the type of exercise. Accordingly, subgroup analyses showed that these factors influenced the effect of nitrate on blood pressure both during and following exercise.”
Recovery (inc. sleep).
Systematic review: A systematic review of the performance of actigraphy in measuring sleep stages. Yuan et al. (2024) J Sleep Res.
“ This review summarised the literature on the use of actigraphy in sleep staging. Eight studies were included, and only one study tested the validity of sleep staging in sleep patients. A large heterogeneity was found in the reporting of the performance in actigraphy-based sleep staging, especially around the sleep stage groupings and evaluation metrics, thus making it challenging to summarise existing evidence quantitatively. Nonetheless, based on the available studies, actigraphy-based sleep staging appears to have some ability to classify sleep stages, and it appears that the measurement performance of sleep stages improves as the number of sleep stage classifications decreases.”
“ This review summarised the literature on the use of actigraphy in sleep staging. Eight studies were included, and only one study tested the validity of sleep staging in sleep patients. A large heterogeneity was found in the reporting of the performance in actigraphy-based sleep staging, especially around the sleep stage groupings and evaluation metrics, thus making it challenging to summarise existing evidence quantitatively. Nonetheless, based on the available studies, actigraphy-based sleep staging appears to have some ability to classify sleep stages, and it appears that the measurement performance of sleep stages improves as the number of sleep stage classifications decreases.”
Athlete health (inc. mental health).
Epidemiological and observational study: All-cause mortality risks among participants in mass-participation sporting events. Bakker et al. (2024) Br J Sports Med.
“Previous work has shown that the risk for sudden death increases during exercise, whereas long-term exercise training promotes longevity. This observational study of 500,000 people shows that participating in mass-participation sporting events was not associated with increased all-cause mortality risk within 7 days after the event and that absolute death rate within 7 days after the event was low (4.2 per 100,000 participants). The study also found that the risk for all-cause mortality was 30% lower for participants compared with non-participants during 3.3 years of follow-up. Furthermore, participation in running and cycling events was associated with larger all-cause mortality risk reductions compared with participation in walking events. In conclusion, the health benefits of participating in mass sporting events outweigh the potential risk of sudden death.”
Observational study: Coach-athlete relationship and burnout symptoms among young elite athletes and the role of mental toughness as a moderator. Gerber et al. (2024) J Sports Exerc Psych.
“ The present study confirms the inverse correlation between the coach-athlete relationship appraisal and general as well as athlete-specific burnout symptoms. Furthermore, the coach-athlete relationship has been shown to be stable over time. Therefore, coaches need to be able to develop effective relationships with their athletes that are characterized by stability, appropriateness, trustworthiness, dependability as well as thoughtful and respectful communication about issues specific to sport and life generally. Future qualitative research could provide insights in essential ingredients of coach-training programs that fit with local and national circumstances, whereas future quantitative research could investigate whether such training programs have the potential to improve coach-athlete relationship appraisals and prevent the occurrence of burnout symptoms.”
Narrative review: Understanding and Improving Athlete Mental Health: A Social Identity Approach. Stevens et al. (2024) Sports Med.
“ Understanding and positively influencing athlete mental health have become key goals for researchers and sporting stakeholders (e.g. coaches, support staff, clubs and governing bodies). In this article, we outline a novel perspective for tackling these challenges, drawing on an influential theory of group processes. This social identity approach can, we argue, help explain when and why the characteristics and demands of sport, which is typically a collective endeavour, pose a threat to athlete mental health and provide a guiding framework for efforts to protect and enhance athlete mental health. Here, we seek to illustrate the value of a social identity analysis of athlete mental health through three key points that speak to its analytical and practical value. Specifically, we propose: (1) that social identities can act as psychological resources that support athlete mental health, (2) that social identities are critical to athlete mental health during and after sporting transitions and (3) that leadership informed by a social identity approach can facilitate athlete mental health. With a view to maximising the value of our analysis both for those working with athletes and for researchers, we also identify practical steps that relevant stakeholders could take to support athlete mental health, and key avenues for future research to further test our propositions and advance understanding. Our analysis provides a new lens through which all those invested in understanding and supporting athlete mental health can approach these challenges, and a foundation for novel solutions.”
Systematic review and meta-analysis: Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis. Florence et al. (2024) J Sports Sci.
“ Bone mineral density responses to jump training appear to be site-specific, with the highest sensitivity at the femoral neck. The overall finding of 1.50% improvement in femoral neck BMD after a median of 6 months of jump training relative to non-jumping controls in the current meta-analysis is graded as moderate certainty and may be clinically relevant in reducing the risk and severity of hip fractures. Notably, lack of a dose-response relation within the range of weekly jumps tested implies moderate certainty of achieving a small-moderate effect size gain in femoral neck BMD when performing the median jump-load of 50 jumps four times weekly. Furthermore, jump training has a small-moderate positive significant effect on BMD relative to non-jumping controls at total hip, trochanter and a small nonsignificant effect at the lumbar spine only in young premenopausal women but not in older men and postmenopausal women with these findings graded as low, moderate and moderate certainty, respectively. Thus, sedentary individuals should begin jump training at an early age to avoid progressive bone loss at these axial skeletal sites.”
“Previous work has shown that the risk for sudden death increases during exercise, whereas long-term exercise training promotes longevity. This observational study of 500,000 people shows that participating in mass-participation sporting events was not associated with increased all-cause mortality risk within 7 days after the event and that absolute death rate within 7 days after the event was low (4.2 per 100,000 participants). The study also found that the risk for all-cause mortality was 30% lower for participants compared with non-participants during 3.3 years of follow-up. Furthermore, participation in running and cycling events was associated with larger all-cause mortality risk reductions compared with participation in walking events. In conclusion, the health benefits of participating in mass sporting events outweigh the potential risk of sudden death.”
Observational study: Coach-athlete relationship and burnout symptoms among young elite athletes and the role of mental toughness as a moderator. Gerber et al. (2024) J Sports Exerc Psych.
“ The present study confirms the inverse correlation between the coach-athlete relationship appraisal and general as well as athlete-specific burnout symptoms. Furthermore, the coach-athlete relationship has been shown to be stable over time. Therefore, coaches need to be able to develop effective relationships with their athletes that are characterized by stability, appropriateness, trustworthiness, dependability as well as thoughtful and respectful communication about issues specific to sport and life generally. Future qualitative research could provide insights in essential ingredients of coach-training programs that fit with local and national circumstances, whereas future quantitative research could investigate whether such training programs have the potential to improve coach-athlete relationship appraisals and prevent the occurrence of burnout symptoms.”
Narrative review: Understanding and Improving Athlete Mental Health: A Social Identity Approach. Stevens et al. (2024) Sports Med.
“ Understanding and positively influencing athlete mental health have become key goals for researchers and sporting stakeholders (e.g. coaches, support staff, clubs and governing bodies). In this article, we outline a novel perspective for tackling these challenges, drawing on an influential theory of group processes. This social identity approach can, we argue, help explain when and why the characteristics and demands of sport, which is typically a collective endeavour, pose a threat to athlete mental health and provide a guiding framework for efforts to protect and enhance athlete mental health. Here, we seek to illustrate the value of a social identity analysis of athlete mental health through three key points that speak to its analytical and practical value. Specifically, we propose: (1) that social identities can act as psychological resources that support athlete mental health, (2) that social identities are critical to athlete mental health during and after sporting transitions and (3) that leadership informed by a social identity approach can facilitate athlete mental health. With a view to maximising the value of our analysis both for those working with athletes and for researchers, we also identify practical steps that relevant stakeholders could take to support athlete mental health, and key avenues for future research to further test our propositions and advance understanding. Our analysis provides a new lens through which all those invested in understanding and supporting athlete mental health can approach these challenges, and a foundation for novel solutions.”
Systematic review and meta-analysis: Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis. Florence et al. (2024) J Sports Sci.
“ Bone mineral density responses to jump training appear to be site-specific, with the highest sensitivity at the femoral neck. The overall finding of 1.50% improvement in femoral neck BMD after a median of 6 months of jump training relative to non-jumping controls in the current meta-analysis is graded as moderate certainty and may be clinically relevant in reducing the risk and severity of hip fractures. Notably, lack of a dose-response relation within the range of weekly jumps tested implies moderate certainty of achieving a small-moderate effect size gain in femoral neck BMD when performing the median jump-load of 50 jumps four times weekly. Furthermore, jump training has a small-moderate positive significant effect on BMD relative to non-jumping controls at total hip, trochanter and a small nonsignificant effect at the lumbar spine only in young premenopausal women but not in older men and postmenopausal women with these findings graded as low, moderate and moderate certainty, respectively. Thus, sedentary individuals should begin jump training at an early age to avoid progressive bone loss at these axial skeletal sites.”
Injury and rehab.
Epidemiological and observational study: Running-Related Injuries Among More Than 7000 Runners in 87 Different Countries: The Garmin-RUNSAFE Running Health Study. Nielsen et al. (2024) J Orthop Sports Phys Ther.
“ FINDINGS: The injury proportion in a large population of adult runners from 87 countries using wearable devices exceeded 50% at 1000 km. Considerable between country differences in injury proportions were observed. IMPLICATIONS: Under the assumption that runners need assistance to diagnose and treat their injuries, these runners seek health professionals, eg, physiotherapists, for treatment purposes. Preventive interventions that reduce the risk of running-related injuries should be developed and implemented on a global scale. CAUTION: Selection problems might have affected the internal validity. The weekly questionnaire, which contained information about running-related injuries, remains to be formally validated. Therefore, information problems could possibly also bias the results presented.”
Scoping review: Running-Related Injury Incidence: Does It Correlate with Kinematic Sub-groups of Runners? A Scoping Review.. Adamson et al. (2024) Sports Med.
“ Five studies (n = 690) were included in the review. All studies detected the presence of distinct kinematic sub-groups of runners through cluster analysis. Sub-groups were defined by multiple differences in hip, knee and foot kinematics. Sex, step rate and running speed also varied significantly between groups. Random injury dispersal across sub-groups suggests no strong evidence for an association between kinematic sub-groups and injury type or location. Sub-groups containing homogeneous gait patterns exist across healthy and injured populations of runners. It is likely that a single injury may be represented by multiple movement patterns, and therefore kinematics may not predict injury risk. Research to better understand the underlying causes of kinematic variability, and their associations with running-related injuries, is warranted.”
Observational study: Predictors of Running-Related Injury Among Recreational Runners: A Prospective Cohort Study of the Role of Perfectionism, Mental Toughness, and Passion in Running. Naderi et al. (2024) Sports Health.
“ Our study results demonstrated that the incidence of running-related injuries in recreational runners was 5.16 running-related injuries per 1000 hours of running and the knee was the most affected anatomical region. The relevant risk factors for running-related injuries in recreational runners were identified in this study as: (1) a history of previous running-related injuries, (2) more weekly running distance, (3) pronated and supinated foot type, (4) perfectionistic concerns, and (5) obsessive passion, while the protective factor identified was following a running schedule.”
“ FINDINGS: The injury proportion in a large population of adult runners from 87 countries using wearable devices exceeded 50% at 1000 km. Considerable between country differences in injury proportions were observed. IMPLICATIONS: Under the assumption that runners need assistance to diagnose and treat their injuries, these runners seek health professionals, eg, physiotherapists, for treatment purposes. Preventive interventions that reduce the risk of running-related injuries should be developed and implemented on a global scale. CAUTION: Selection problems might have affected the internal validity. The weekly questionnaire, which contained information about running-related injuries, remains to be formally validated. Therefore, information problems could possibly also bias the results presented.”
Scoping review: Running-Related Injury Incidence: Does It Correlate with Kinematic Sub-groups of Runners? A Scoping Review.. Adamson et al. (2024) Sports Med.
“ Five studies (n = 690) were included in the review. All studies detected the presence of distinct kinematic sub-groups of runners through cluster analysis. Sub-groups were defined by multiple differences in hip, knee and foot kinematics. Sex, step rate and running speed also varied significantly between groups. Random injury dispersal across sub-groups suggests no strong evidence for an association between kinematic sub-groups and injury type or location. Sub-groups containing homogeneous gait patterns exist across healthy and injured populations of runners. It is likely that a single injury may be represented by multiple movement patterns, and therefore kinematics may not predict injury risk. Research to better understand the underlying causes of kinematic variability, and their associations with running-related injuries, is warranted.”
Observational study: Predictors of Running-Related Injury Among Recreational Runners: A Prospective Cohort Study of the Role of Perfectionism, Mental Toughness, and Passion in Running. Naderi et al. (2024) Sports Health.
“ Our study results demonstrated that the incidence of running-related injuries in recreational runners was 5.16 running-related injuries per 1000 hours of running and the knee was the most affected anatomical region. The relevant risk factors for running-related injuries in recreational runners were identified in this study as: (1) a history of previous running-related injuries, (2) more weekly running distance, (3) pronated and supinated foot type, (4) perfectionistic concerns, and (5) obsessive passion, while the protective factor identified was following a running schedule.”
The placebo effect.
Randomised controlled trial: Belief That Caffeine Ingestion Improves Performance in a 6-Minute Time Trial Test without Affecting Pacing Strategy. Valero et al. (2024) Nutrients.
“ Thirteen recreationally trained males in long-distance running (age: 38.5 ± 11.9 years, 11.0 ± 8.8 years of running experience) performed a 6 min time trial test in each experimental condition (caffeine-informed/placebo ingested (placebo) and non-ingested (control)) separated by 7 days. Placebo ingestion improved running performance in the 6 min time trial test (1668 ± 139 m placebo vs. 1642 ± 158 m control, P = 0.03; moderate effect size = 0.69), while pacing, heart rate, rating of perceived exertion (RPE), and kinematic variables were similar between conditions (p > 0.05 in all cases). Beliefs of caffeine ingestion can improve running performance at speeds around maximal aerobic speed in recreationally trained runners without affecting pacing strategy so this “nutritional” strategy could be useful in competition scenarios. As a practical application, recreationally trained runners could improve ≈5 s in 1500 m or mile competitions. ”
“ Thirteen recreationally trained males in long-distance running (age: 38.5 ± 11.9 years, 11.0 ± 8.8 years of running experience) performed a 6 min time trial test in each experimental condition (caffeine-informed/placebo ingested (placebo) and non-ingested (control)) separated by 7 days. Placebo ingestion improved running performance in the 6 min time trial test (1668 ± 139 m placebo vs. 1642 ± 158 m control, P = 0.03; moderate effect size = 0.69), while pacing, heart rate, rating of perceived exertion (RPE), and kinematic variables were similar between conditions (p > 0.05 in all cases). Beliefs of caffeine ingestion can improve running performance at speeds around maximal aerobic speed in recreationally trained runners without affecting pacing strategy so this “nutritional” strategy could be useful in competition scenarios. As a practical application, recreationally trained runners could improve ≈5 s in 1500 m or mile competitions. ”
Female athlete physiology and sex differences.
Randomised controlled trial: Sports Bra Restriction on Respiratory Mechanics during Exercise. Kipp et al. (2024) Med Sci Sports Exerc.
“ Nine highly trained, female runners with normal pulmonary function completed maximal and submaximal running in three levels of underband restriction: loose, self-selected, and tight. Respiratory function may become compromised by the pressure exerted by the underband of the sports bra when women self-select their bra size. In the current study, loosening the underband pressure resulted in a decreased work of breathing, changed ventilatory breathing pattern to deeper, less frequent breaths, and decreased submaximal oxygen uptake. Collectively, our findings suggest that sports bra underbands can have a direct effect on respiratory function and can influence whole body metabolic rate during exercise.”
“ Nine highly trained, female runners with normal pulmonary function completed maximal and submaximal running in three levels of underband restriction: loose, self-selected, and tight. Respiratory function may become compromised by the pressure exerted by the underband of the sports bra when women self-select their bra size. In the current study, loosening the underband pressure resulted in a decreased work of breathing, changed ventilatory breathing pattern to deeper, less frequent breaths, and decreased submaximal oxygen uptake. Collectively, our findings suggest that sports bra underbands can have a direct effect on respiratory function and can influence whole body metabolic rate during exercise.”
And, to help you wash down the latest evidence, here's a snifter from my recent indulgence...
Thomas Solomon’s beer of the month.
Maple Vanilla Choc Chip Scoop Imperial Stout.
Vault City Brewing (Edinburgh, UK).
Imperial Double Pastry Stout.
13% ABV.
How would I describe this beer?
“Maple! Vanilla! Chocolate! Three magical things wrapped up in a smooth creamy stout. Get some!”
What is my Rating of Perceived beer Enjoyment?
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.
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