The Endurance Performance Nerd Alert

Running science research reviews for endurance runners

Plain-English study summaries of recent research on running training, sports nutrition, recovery, supplements, athlete health, and endurance performance.

Each month, I scan the research literature, pick the papers most relevant to marathon runners, trail runners, ultra runners, and coaches, then explain what the findings mean in practice.

And, to lubricate the science, you can even wash down each study with my craft beer of the month. So, come get nerdy!

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Latest research

Latest study summaries

Recent papers translated into practical takeaways for runners and coaches.

Performance

How important is VO2max?

Read the summary →

Nutrition

Does carbohydrate mouth rinsing improve performance?

Read the summary →

Altitude

Do low-altitude intervals improve running times?

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Nutrition

Does tart cherry juice boost recovery?

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About the Nerd Alert

The Endurance Performance Nerd Alerts are written by me: Thomas Solomon.

I’m a PhD scientist, an ACSM-certified exercise physiologist, and a UKVRN-registered nutritionist.

I read recent research in exercise science, sports nutrition, and endurance performance, then translate selected papers into simple, practical summaries for runners and coaches.

My aim is not to hype every new study but to ask a better question: does this evidence help endurance athletes and coaches make smarter decisions?

Because science needs hops

The Peer-Reviewed Pint

To lubricate the science, you can wash down each study with my craft beer of the month. It might even improve the reading experience.

I’ve scored each beer using my proprietary “Rating of Perceived beer Enjoyment” — a totally unscientific and non-validated metric.

Recently reviewed beers

June 2026: Pluckin' Feathers from Omnipollo Brewery

May 2026: Faraway Friends from Põhjala Brewery

April 2026: Hot Cakes #7 from Pulfer Brewery

March 2026: Niche Peach Connoisseur 5000 from Sudden Death Brewing

February 2026: Rhubarb and Custard from Vault City Brewing

January 2026: Stiegl Radler Grapefruit from Stiegl Brauerei

Archive

Nerd Alert archive

Browse previous editions of my running science research study summaries by month.

May 2026

• Does a Mediterranean diet improve endurance adaptation?
• Does caffeine plus paraxanthine improve endurance?
• Is milk tolerated during treadmill running?
• Do plant-based diets affect athletic performance?

April 2026

• Does a shorter ground contact time improve running economy?
• How accurate is the Galaxy Watch for measuring calories during running?
• Does combined heat and hypoxia reduce exercise performance?
• Does a caffeine mouth rinse help exercise and cognition?

March 2026

• Does slow tempo strength training help runners race faster?
• Does carbohydrate periodization boost running performance?
• Does heavy lifting make cyclists faster?
• Should athletes use antioxidant supplements for performance?

February 2026

• Does beta-alanine help distance runners?
• Do carbon plates really reduce the energy cost of running?
• Do pelvic compression garments help postpartum runners?
• Does mega-dose vitamin D blunt ultrarun bone stress?

December 2025

• Does urolithin A help runners recover?
• Can cadence tweaks shift foot strike?
• Is 120 grams per hour worth it?
• Can hot baths boost VO2max?

Older summaries back to April 2020

• Sorry, I've archived my older nerd alerts!