I believe the best way to continually improve as a runner (and coach) is to Keep Educating Yourself (KEY). This collection is my personal library of notes and key takeaways from the running-related research papers I've studied over the years. By sharing them, I'm also reinforcing my own learning while hopefully providing an opportunity for others to find their own KEY to unlocking improvements.
Each summary distills the study's results and offers actionable ways you might implement the findings in your own training.
To get started, simply click on the categories below to filter the papers. I'll be adding new insights on a regular basis!
The author frames the widespread practice of high-volume LIT among elite athletes as a puzzle that challenges conventional exercise science logic. To solve it, the article systematically presents seven potential explanations for why accumulating a massive volume of easy training is a cornerstone of elite performance. These hypotheses cover a wide range of mechanisms, from molecular and long-term structural adaptations to psychological necessity and recovery.
The author frames the widespread practice of high-volume LIT among elite athletes as a puzzle that challenges conventional exercise science logic. To solve it, the article systematically presents seven potential explanations for why accumulating a massive volume of easy training is a cornerstone of elite performance. These hypotheses cover a wide range of mechanisms, from molecular and long-term structural adaptations to psychological necessity and recovery.
The article suggests that the benefits of high-volume LIT are likely due to a combination of the following factors:
This article provides a powerful validation for the importance of your easy training days, explaining that they are far from "junk miles."
The study divided recreational runners into two groups for a 15-week training block. One group followed a standard, fixed training schedule where the workouts were planned in advance. The other group had their training load (e.g., duration of runs or number of hard sessions) modified twice per week based on a combination of recovery metrics. Researchers then compared the performance gains between the two groups to determine which method was more effective.
The study divided recreational runners into two groups for a 15-week training block. One group followed a standard, fixed training schedule where the workouts were planned in advance. The other group had their training load (e.g., duration of runs or number of hard sessions) modified twice per week based on a combination of recovery metrics. Researchers then compared the performance gains between the two groups to determine which method was more effective.
This study provides powerful evidence that an adaptive approach to training is superior to blindly following a static plan.
A common fear among people who lift weights is that taking an extended break will permanently derail their progress. This study was designed to address that concern directly by comparing the long-term effects of continuous resistance training versus periodic training that included a lengthy break. The goal was to determine if a 10-week detraining period ultimately compromises muscle strength and size adaptations compared to an equivalent amount of uninterrupted training.
A common fear among people who lift weights is that taking an extended break will permanently derail their progress. This study was designed to address that concern directly by comparing the long-term effects of continuous resistance training versus periodic training that included a lengthy break. The goal was to determine if a 10-week detraining period ultimately compromises muscle strength and size adaptations compared to an equivalent amount of uninterrupted training.
This study provides powerful and reassuring evidence for anyone worried about interruptions to their training schedule.
This review analyzed 27 separate studies to quantify and compare the effects of different goal-setting strategies. The findings challenge some long-held beliefs and provide powerful new insights. The most striking conclusion is that process goals—those focused on the execution of a skill rather than the result—are the most effective type of goal for enhancing both performance and self-belief.
This review analyzed 27 separate studies to quantify and compare the effects of different goal-setting strategies. The findings challenge some long-held beliefs and provide powerful new insights. The most striking conclusion is that process goals—those focused on the execution of a skill rather than the result—are the most effective type of goal for enhancing both performance and self-belief.
The analysis revealed several clear and impactful findings about which goals work best.
This review provides clear, evidence-based guidance for athletes and coaches on how to use goal setting effectively.
The research analyzed race data from winners and top finishers at WSER to investigate whether maintaining a consistent pace is a key characteristic of elite performance. By calculating speed variability for each runner, the study correlated pacing consistency with finish times. It also used statistical modeling to determine how pacing strategies were affected by environmental conditions and the evolution of the sport over time.
The research analyzed race data from winners and top finishers at WSER to investigate whether maintaining a consistent pace is a key characteristic of elite performance. By calculating speed variability for each runner, the study correlated pacing consistency with finish times. It also used statistical modeling to determine how pacing strategies were affected by environmental conditions and the evolution of the sport over time.
This study provides strong quantitative evidence that a consistent and conservative pacing strategy is critical for success in long, mountainous ultramarathons. While this may feel intuitive, the data validates the need to resist the urge to start too fast and to manage effort evenly throughout the race. Your race plan should be built on realistic pacing targets derived from your race simulations in training and past performances. The primary goal should be to execute a strategy that minimises dramatic swings in pace and allows for a strong finish.
Stephen Seiler deconstructs the role of HIIT in elite endurance training by examining three interconnected areas. First, the article addresses HIIT programming, explaining how to prescribe interval sessions and where they fit within the total training picture. Second, it explores HIIT monitoring, detailing the dynamic physiological and perceptual responses during a session. Finally, it delves into the complex world of cellular adaptation, explaining the molecular signaling that drives long-term improvement.
Stephen Seiler deconstructs the role of HIIT in elite endurance training by examining three interconnected areas. First, the article addresses HIIT programming, explaining how to prescribe interval sessions and where they fit within the total training picture. Second, it explores HIIT monitoring, detailing the dynamic physiological and perceptual responses during a session. Finally, it delves into the complex world of cellular adaptation, explaining the molecular signaling that drives long-term improvement.
The author’s perspective provides a clear, evidence-based framework for incorporating HIIT effectively.
The research provides a comprehensive blueprint of how elite endurance athletes are trained. It reveals a surprisingly consistent model built on a foundation of high-volume, low-intensity work, all organized within a traditional but pragmatic periodization structure. This base is punctuated by 2-3 "key" workout days per week that contain all the high-intensity training. Across all sports, the coaches emphasized an overarching focus on maximizing "training quality" through meticulous planning, execution, and load management.
The research provides a comprehensive blueprint of how elite endurance athletes are trained. It reveals a surprisingly consistent model built on a foundation of high-volume, low-intensity work, all organized within a traditional but pragmatic periodization structure. This base is punctuated by 2-3 "key" workout days per week that contain all the high-intensity training. Across all sports, the coaches emphasized an overarching focus on maximizing "training quality" through meticulous planning, execution, and load management.
The study identified several foundational principles common across all eight sports, as well as key sport-specific differences.
This study effectively decodes the training philosophy of some of the best coaches on the planet, offering a clear framework for any endurance athlete.
The research compared how the body processes a single dose of caffeine under two distinct scenarios: one at complete rest and another that included a period of moderate exercise. By measuring caffeine's half-life in both heavy and light coffee drinkers across these conditions, the study sought to establish a clearer timeline for its effectiveness during physical activity.
The research compared how the body processes a single dose of caffeine under two distinct scenarios: one at complete rest and another that included a period of moderate exercise. By measuring caffeine's half-life in both heavy and light coffee drinkers across these conditions, the study sought to establish a clearer timeline for its effectiveness during physical activity.
This research confirms that exercise significantly speeds up the rate at which your body uses and clears caffeine, shortening its half-life to approximately 2.5 hours. For athletes in long events, this means a single pre-race dose will wear off much faster than it would if you were sedentary.
A practical dosing strategy based on these findings would be to supplement your initial dose periodically. A widely used and effective protocol is:
This observational study compared two groups of elite male athletes (10 trail, 7 road) and uncovered a fascinating trade-off in adaptations. While trail runners were found to be significantly more powerful, road runners were more economical (more efficient) when running at high speeds on flat ground. This highlights how athletes' bodies adapt with remarkable specificity to their chosen training environment.
This observational study compared two groups of elite male athletes (10 trail, 7 road) and uncovered a fascinating trade-off in adaptations. While trail runners were found to be significantly more powerful, road runners were more economical (more efficient) when running at high speeds on flat ground. This highlights how athletes' bodies adapt with remarkable specificity to their chosen training environment.
This research clearly demonstrates the principle of training specificity. Your body adapts precisely to what you ask of it.
The study was designed to quantify the differences between using poles and not using them during steep ascents. Experienced mountain athletes walked on a treadmill at seven different inclines, allowing researchers to measure both the physiological cost (energy) and the psychological perception of the effort (RPE) in each condition.
The study was designed to quantify the differences between using poles and not using them during steep ascents. Experienced mountain athletes walked on a treadmill at seven different inclines, allowing researchers to measure both the physiological cost (energy) and the psychological perception of the effort (RPE) in each condition.
The main advantage of using poles on steep terrain is not that it makes the climb drastically more efficient, but that it makes the effort feel significantly easier. This reduction in perceived exertion can be a race-changing benefit, especially during ultramarathons or long mountain days where managing fatigue is critical for success. By lowering the psychological and physiological strain of climbs, poles can help you conserve energy for later in your event.
The research was designed to create a state of mental fatigue in participants and then track their recovery. By repeatedly testing a simple motor task and monitoring brain waves over a 20-minute period, the study compared the participants' subjective feelings of recovery with objective measures of their performance and neurological state.
The research was designed to create a state of mental fatigue in participants and then track their recovery. By repeatedly testing a simple motor task and monitoring brain waves over a 20-minute period, the study compared the participants' subjective feelings of recovery with objective measures of their performance and neurological state.
This study highlights a critical disconnect between feeling recovered and being recovered from mental fatigue. Even as participants began to feel better, their physical performance remained impaired. For athletes, this means that the mental stress from work, school, or daily life can negatively impact a training session even if you feel you've shaken it off. It is wise to build a 20 to 30-minute buffer before important workouts to allow your mind and nervous system to fully recover, ensuring you don't carry hidden fatigue into your training.
An athlete's recovery from training is directly related to the intensity of the workout. This study explored the recovery of the autonomic nervous system (ANS) by measuring heart rate variability (HRV) after training sessions of varying intensities and durations. The research compared these responses between highly trained and trained runners to understand how fitness level impacts post-exercise recovery.
An athlete's recovery from training is directly related to the intensity of the workout. This study explored the recovery of the autonomic nervous system (ANS) by measuring heart rate variability (HRV) after training sessions of varying intensities and durations. The research compared these responses between highly trained and trained runners to understand how fitness level impacts post-exercise recovery.
Monitoring HRV after a workout can be a valuable tool to objectively assess whether a session intended to be "easy" was performed at a sufficiently low intensity. This data provides athletes with another method to calibrate their effort and better manage their overall training load, ensuring that easy days contribute to recovery and lead to sustainable improvement.
While "supershoes" are known to offer performance advantages at faster running velocities, it has been less certain if these benefits extend to more moderate speeds. This research was designed to evaluate the effectiveness of the Nike ZoomX Vaporfly Next% 2 at slower paces commonly used by recreational runners.
While "supershoes" are known to offer performance advantages at faster running velocities, it has been less certain if these benefits extend to more moderate speeds. This research was designed to evaluate the effectiveness of the Nike ZoomX Vaporfly Next% 2 at slower paces commonly used by recreational runners.
Running downhill effectively is crucial for performance but causes significant muscle damage and soreness. Preparing specifically for the demands of downhill running is therefore important. This can be achieved by leveraging the "repeated bout effect" (RBE), where an initial session of an exercise confers a protective effect against muscle damage in subsequent sessions. This study used downhill running to investigate how the RBE affects neuromuscular performance, running biomechanics, and the metabolic cost of running.
Running downhill effectively is crucial for performance but causes significant muscle damage and soreness. Preparing specifically for the demands of downhill running is therefore important. This can be achieved by leveraging the "repeated bout effect" (RBE), where an initial session of an exercise confers a protective effect against muscle damage in subsequent sessions. This study used downhill running to investigate how the RBE affects neuromuscular performance, running biomechanics, and the metabolic cost of running.
The study confirmed a significant repeated bout effect after the second downhill run (DR2) compared to the first (DR1).
To determine the main factors associated with unexpected underperformance and prospectively describe the holistic process of returning to sustainable world-class level in a male cross-country skier.
To determine the main factors associated with unexpected underperformance and prospectively describe the holistic process of returning to sustainable world-class level in a male cross-country skier.
The athlete's underperformance occurred despite maintaining consistent training volumes and intensity. We identified several potential contributing factors:
To address this, a new strategy was implemented that focused on systematic improvements in these areas. This holistic approach successfully guided the athlete back to a world-class level and can serve as a valuable framework for coaches and scientists working with underperforming endurance athletes.
This is a useful case study that provides insight into the training of a world-class athlete. The first takeaway for me is that the training which took the athlete to the world-class level was not the same training he needed later in his career. The second is that managing total training load is important and this was managed through periodization, reducing MIT sessions, and using careful intensity control. Finally, fueling the work required and making sure that the athlete had enough carbohydrate availability was essential.