All of the studies I've shared (~500 studies) are available on the RESOURCES PAGE.
PHYSIOLOGY: The Effectiveness of Gait Retraining on Running Kinematics, Kinetics, Performance, Pain, and Injury in Distance Runners
PRACTICAL TAKEAWAYS -
- Moderate-certainty evidence indicated step rate gait retraining increased step rate and reduced average vertical loading rate.
- Low-certainty evidence indicated non-rearfoot footstrike retraining increased knee flexion at initial contact, but did not alter running economy.
- Low-certainty evidence indicated multiparameter retraining did not alter running economy or performance
- Gait retraining does not appear to improve performance.
CHO: The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance
PRACTICAL TAKEAWAYS -
- Carbohydrate ingestion has an ergogenic effect on RT performance by enhancing volume performance, which is more likely to occur when sessions exceed 45 min and where the fast duration is ≥ 8 h.
- The effect is moderated by the number of maximal effort sets completed, but not the load used or CHO dose.
- CHO ingestion is beneficial for strength training.
CHO: What Is the Evidence That Dietary Macronutrient Composition Influences Exercise Performance?
PRACTICAL TAKEAWAYS -
- There is little if any evidence that high-carbohydrate diets are essential for superior athletic performance.
- These results identify hepatic glycogen as a key regulator of endurance capacity in mice, an effect that may be exerted through the maintenance of blood glucose levels.
- In humans, quite small amounts of carbohydrate, ingested before or during exercise, are required to ensure that hypoglycemia does not develop during exercise. Ingesting more than that amount will not produce a superior outcome.
- Prins et al. made the prediction that at least 88% of all the runners in the United States will not improve their 5 km running performances by following a high-carbohydrate diet.
- It is now high time to move away from the universal prescription of high-carbohydrate diets for all athletes regardless of their levels of athletic performance or insulin resistance on the false grounds that only high-carbohydrate diets will maximize athletic performance in all.
DOWNHILL: Acute and delayed peripheral and central neuromuscular alterations induced by a short and intense downhill trail run
PRACTICAL TAKEAWAYS -
- Our purpose was to investigate the consequences of an intense downhill trail run (DTR) on peripheral and central neuromuscular fatigue at knee extensors (KE) and plantar flexors (PF).
- Decreased KE and PF voluntary activation (VA), evoked forces, VL M-wave amplitude, and KE low-frequency fatigue were observed at Post.
- The acute KE VA deficit was about a third of that reported after ultramarathons, although peripheral alterations were similar.
- The prolonged force loss seems to be mainly associated to VA deficit likely induced by the delayed inflammatory response to DTR-induced ultrastructural muscle damage.
DOWNHILL: Fatigue associated with prolonged graded running
PRACTICAL TAKEAWAYS -
- Downhill running induces severe lower limb tissue damage, indirectly evidenced by massive increases in plasma creatine kinase/myoglobin concentration or inflammatory markers.
- Low-frequency fatigue in downhill running is attributed to mechanical stress at the interface sarcoplasmic reticulum/T-tubule, while the inorganic phosphate accumulation probably plays a central role in intense uphill running.
PHYSIOLOGY: Biomechanics and Physiology of Uphill and Downhill Running
PRACTICAL TAKEAWAYS -
- In uphill running (UR), lower limb muscles perform a higher net mechanical work compared to LR and DR to increase the body's potential energy.
- In downhill running (DR), energy dissipation is generally prevalent compared to energy generation.
- The effects of slope on biomechanics, muscle contraction patterns and physiological responses have important implications for injury prevention and success of athletes engaged in graded running competitions.
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