All of the studies I've shared (~600 studies) are available on the RESOURCES PAGE.
EQUIPMENT: Design feature combinations effects of running shoe on plantar pressure during heel landing: A finite element analysis with Taguchi optimization approach
STUDY DETAILS -
- Reducing plantar pressure can be conducive to reducing running injury and improving running performance and is primarily achieved by modifying the design parameters of running shoes.
- This study examines the effect of design parameters of running shoes (i.e., heel-cup, insole material, midsole material, and insole thickness) on landing peak plantar pressure and determines the combination of different parameters that optimize cushion effects by employing the Taguchi method.
- In the descending order of percentage contribution was a conforming heel-cup (53.18%), insole material (25.89%), midsole material (7.81%), and insole thickness (2.69%).
- The optimal design of running shoe in this study was achieved with a latex insole, a 6 mm insole thickness, an Asker C-45 hardness midsole, and a 100% conforming heel-cup.
- The implementation of a custom conforming heel-cup is imperative for relieving high plantar pressure for long-distance heel-strike runners.
PRACTICAL TAKEAWAY - if you're having trouble with plantar pain while running, consider first using custom heel cups and then the insole material.
TAPER: Longer Disciplined Tapers Improve Marathon Performance for Recreational Runners
STUDY DETAILS -
- The aim of this study was to analyse the taper strategies of recreational runners to determine whether particular forms of taper were more or less favorable to race-day performance.
- We identified different types of taper based on a combination of duration (1–4 weeks of decreasing training) and discipline (strict tapers progressively decrease training in the weeks before the marathon, relaxed tapers do not).
- Strict tapers were associated with better marathon performance than relaxed tapers and that longer tapers of up to 3 weeks were associated with better performance than shorter tapers.
- Results indicated that strict 3-week tapers were associated with superior marathon finish-time benefits (a median finish-time saving of 5 min 32.4 s or 2.6%) compared with a minimal taper.
- The findings also highlight how most recreational runners (64%) adopt less disciplined (2-week and 3-week) tapers and suggest that shifting to a more disciplined taper strategy could improve performance relative to the benefits of a less disciplined taper.
PRACTICAL TAKEAWAY - before a goal race, make sure that you have a detailed taper plan. Longer, 3 weeks, is probably better than shorter, and make sure to be disciplined in your taper to optimize race day performance.
PHYSIOLOGY: Acute Effects of Warming Up on Achilles Tendon Blood Flow and Stiffness
STUDY DETAILS -
- The aim of this study was to investigate the acute effect of frequently used warm-up exercises on the Achilles tendon blood flow and stiffness.
- Achilles tendon blood flow and stiffness measurements of 40 healthy subjects (20 men and 20 women) aged between 18 and 25 years were obtained before and immediately after 4 different warm-up exercises: running, plyometrics, eccentric heel drops, and static stretching.
- The results of this study showed a significant increase in Achilles tendon blood flow and stiffness after 10 minutes of running and plyometrics.
- Static stretching and eccentric exercises elicited no significant changes.
- We advise the incorporation of highly intensive exercises such as running and plyometrics within warm-up programs.
PRACTICAL TAKEAWAY - if you are concerned about achilles issues, then including a warm-up of progressive running and plyometrics is the best way to increase blood flow before training.
HEAT: Ice slurry ingestion improves physical performance during high-intensity intermittent exercise in a hot environment
STUDY DETAILS -
- We investigated the effects of the intake of low amounts of ice slurry at −2˚C on the tympanic temperature and exercise performance during repeated high-intensity intermittent exercises in a hot environment.
- The participants ingested 450 g of −2˚C-ice slurry (ICE), or a 30˚Cbeverage (CON) having the same composition as ICE, or 30˚C-water (WAT) during the halftime break.
- The tympanic temperature at the half-time break and beginning of the 2nd session was significantly lower in the ICE group as compared with the CON and WAT groups.
- While the peak power and mean power during the 2nd session were significantly greater in the ICE group as compared with the CON and WAT groups.
- These results suggest that intake of low-temperature ice slurry as a strategy for internal body cooling is useful for improving endurance exercise performance in hot environments.
PRACTICAL TAKEAWAY - ice slurries (even relative small ones of just one bottle) are beneficial for performance in the heat.
CAFFEINE: Effect of Pre-Exercise Caffeine Intake on Endurance Performance and Core Temperature Regulation During Exercise in the Heat
STUDY DETAILS -
- To use a meta-analytical approach to determine the effect of pre-exercise caffeine intake on endurance performance (EP) and core temperature (CT) in the heat.
- Respectively six and 12 studies examined caffeine’s impact on EP and CT, representing 52 and 205 endurance-trained individuals.
- On average, 6 mg/kg body mass of caffeine were taken 1 h before exercises of ~ 70 min conducted at 34 °C and 47% relative humidity.
- Caffeine supplementation non-significantly improved EP by 2.1 ± 0.8% and significantly increased the rate of change in CT by 0.10 ± 0.03 °C/h, compared with the ingestion of a placebo.
- Caffeine ingestion of 6 mg/kg body mass ~ 1 h before exercise in the heat may provide a worthwhile improvement in EP, is unlikely to be deleterious to EP, and trivially increases the rate of change in CT.
PRACTICAL TAKEAWAY - caffeine is effective for performance improvement in hot conditions and does not see appear to have negative implications on core temperature.
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