Running Research to Consider
I’ve been in school for 26 of the 34 years I’ve been alive. In many ways, who I am has been defined by my presence in the classroom for as long as I can remember. I have three degrees, two certificates, and a nice balance of general and specialized knowledge to show for my troubles. I’ve made a career out of the classroom and enjoy my time there, whether as a student or a teacher. Either way, I’m always learning. Heck, if I could find a wealthy benefactor to support me, I’d probably spend the rest of my life in school. As it stands, I’ll have to “settle” for the joy of constant learning. I always happen to be juggling a dozen different topics in my mind, and my “great” reading list would make Robert Maynard Hutchins proud.
All of this is a long way of letting you know that my thirst for knowledge clearly spills over into my passion for running and endurance sports. This means I end up doing what I can to stay as up-to-date on current running-related research, and pouring over journal articles I’m not technically qualified to interpret. Nonetheless, I pick my way through them, look up what I don’t know, and add it to my bank of training knowledge as I constantly shape and reshape my training decisions. Luckily for me, I live in a university community with a wide range of like-minded academic runners, and we have access to a ridiculous amount of research due to our university affiliation. So, I thought I would share a few articles you may find interesting, and that may (or may not) have an impact on your future choices, or the sport as a whole.
As a mainly qualitative researcher, I’m comfortable with small sample sizes and different notions of reliability and validity. In many quantitatively focused fields, of which I would include exercise science and related disciplines, samples garner a great deal more scrutiny. For this reason, I’ve found it interesting that much of the seemingly relevant literature on running related topics typically involve relatively small sample sizes. There is of course no single definitions of credibility, validity, and reliability. However, I offer this observation as you consider any research you come across.
I’ve also noticed that running research seems to focus on three main areas:
1. The impact of running on health/mortality (generally speaking): this may include specific questions about potential correlations between running and various diseases or physical ailments, or may more generally explore links between running (physical activity) and life expectancy. It may also look at the impact of such variables as heat, cold, and distance on the body or more specific portions of the body.
2. Running Nutrition & Hydration: What products offer the best fuel during a run? How do our bodies process energy while running? Is there a benefit to carb loading the day before a race (probably not)? Is there a perfect fat/carb/protein balance for endurance runners? Should you cut gluten from your diet (not necessarily)? Does the paleo diet benefit runners (not generally)? What is the proper electrolyte balance? How much sodium should you take in during a race?
3. Shoes, Shoes, and more Shoes (and maybe some other gear thrown in for good measure): The debate over the perfect running shoe has been raging for decades and shows no sign of letting up. Companies continue to try and stay ahead of the “next big thing” in running, as they offer minimal, and now maximal products to meet the needs (really, just the interests) of as many runners as possible. Much of this research is (gasp!) sponsored by the shoe companies themselves as they seek the scientific proof that their new, proprietary toe box/sole compound/upper weave, etc. best aids runners in as wide a group as possible.
Shockingly (ok, not really), the most important thing that all of the reading I’ve done and continue to do has taught me is that running is a personal, individual experience. I can say that it’s clear we’ve lost touch with our bodies over the years as we become more dependent on external products, and less dependent on the ability to listen to what our bodies have to tell us. The only silver bullet that will always universally benefit EVERY runner is training. If you put in the miles, you’ll see results, no matter what your goals might be along the way. Now, this doesn’t mean I don’t see value in the wide variety of running-related research being done. Obviously I do, or I wouldn’t be reading it. I think much of the research being done, regardless of the results, can help us learn how to listen to our bodies, understand our bodies, and become more in touch with our running.
With that being said, here are a few recently published articles that may surprise you (or not, if you already knew this about yourself because you are listening to your body).
1. Researchers found that the level of cushion in the mid-sole of the shoe had no impact on running-related injury rates. This certainly calls into question various shoes trends, eh?
2. The role of increased carbohydrates on endurance performance is being studied as well. Researchers stated “We conclude that altering total daily carbohydrate intake by providing or withholding carbohydrate during daily training in trained athletes results in differences in selected metabolic adaptations to exercise, including the oxidation of exogenous carbohydrate. However, these metabolic changes do not alter the training-induced magnitude of increase in exercise performance.” In other words, carb-loading doesn’t seem to have a significant impact on performance.
3. Remember the tales about the impact of running hurting your bones? It turns out that impact may have the opposite effect and encourage bone strength and growth, especially as we age. Run on! On a side note, the title of this article is “Physical Activity and Bone: May the Force be With You”. How can you not love a group of researchers that produce titles like that?!
I’ll try to pull in more research as I come across articles that I find interesting, so stay tuned. In the meantime, I’d love to hear your thoughts. Do you pay much attention to the research? Have you made different running choices? Is there amazing research happening out there that you’d like to share?