Research Editions
Weekly longform research breakdowns for members. Open an edition to read the static archive version.
Tuesday Briefs
Norwegian double-threshold, race fueling, super shoes, strength periodization
Mar 11, 2026
4 articles
Read
Running biomechanics, dual-source carbs, BFR training, heat acclimation
Mar 04, 2026
4 articles
Read
Injury complexity, carb periodization, super shoe mechanics, strength for runners
Feb 25, 2026
4 articles
Read
Thursday Editions
The full free-newsletter corpus, cleaned for archive reading inside the membership.
The newsletter examines Martyn et al. (2026), a crossover RCT from Liverpool John Moores and Bath published in the Journal of Applied Physiology, testing ketone monoester co-ingestion with high-carb fueling.
The newsletter delivers a skeptical but fair review of Nomio, a Swedish supplement made from concentrated broccoli sprout extract (isothiocyanates/sulforaphane) marketed to endurance athletes for reducing lactate and enhancing recovery. Elite runners including Andreas Almgren (58:41 European half-marathon record), Jakob Ingebrigtsen, and Josh Kerr use it.
The newsletter argues that most runners carb load by default before every race when the science says it depends entirely on distance, finish time, and GI tolerance. Trained runners store roughly 500g of glycogen across muscles and liver, enough fuel for about 75-90 minutes of moderate-to-hard running (Thomas et al.
The newsletter argues that splitting threshold training into two daily sessions produces fresher, higher-quality work than one long session. Double threshold extends the same logic as intervals across a full day: morning session, afternoon session, same total volume.
The newsletter argues that the biggest taper mistake is cutting intensity instead of volume. Bosquet's meta-analysis of 27 endurance taper studies found that reducing volume 40-60% while maintaining intensity and frequency produces roughly a 3% performance improvement (0.5-6% range).
Three subscribers asked about creatine-caffeine interaction. Short answer: no interference at normal doses.
The newsletter challenges the common belief that runners need 24 hours between running and lifting sessions. It anchors on a 43-study meta-analysis by Schumann et al.
The newsletter argues that chronic low energy availability (LEA) triggers a silent, cascading downgrade across multiple body systems long before runners notice any performance decline. The core message: by the time performance drops, the damage has been accumulating for weeks.
The newsletter dismantles the stigma around creatine use among distance runners. Creatine typically decreases fat mass by roughly 0.5-1.0 kg while increasing cellular hydration and lean mass.
The newsletter argues that only five compounds have survived rigorous scientific scrutiny for endurance athletes: caffeine, creatine, nitrates, protein, and beta-alanine. It anchors on Antonio et al.
This newsletter argues BFR training benefits runners primarily through vascular adaptations. The central finding comes from Lavigne et al.
The newsletter argues conventional Achilles stretching is counterproductive for runners. The "tight" feeling is protective tension, not true inflexibility.
The newsletter introduces blood flow restriction (BFR) training as producing muscle growth comparable to heavy lifting at just 20-30% of one-rep max. BFR cuffs (50-80% of full arterial occlusion) allow arterial inflow while restricting venous outflow, causing rapid metabolite accumulation that forces fast-twitch fiber recruitment within the first few reps.
The newsletter argues most runners misuse HRV by reacting to single-day scores rather than examining multi-day trends. HRV serves as a stress barometer for confirming whether a training plan is working, not as a command to skip workouts.
Your foot strike probably isn’t the reason you’re not running faster. Every year, runners second-guess their form, switch shoes, or try to “fix” their stride, convinced that how their foot hits the ground is holding them back.
New research shows hot tubs might actually be better than altitude for elite runners. Jenkins and colleagues showed a 5-week hot water protocol produced VO₂max and hemoglobin gains similar to altitude camps, without changing training.
This supplement can help you surge at mile 20 in a marathon. It can also end your race before mile 5.
Do super shoes still help if you're not running 6:00 minute miles? Short answer: yes, but not always for the reason you think.
Most running advice says, “Run more Zone 2 and your heart rate will drop.” Research shows that minute for minute, high-intensity intervals typically drive a stronger VO₂max and cardiac stimulus than easy running, especially once you are already trained
Most runners make the same mistake: they take their caffeine gel at mile 20. By the time it peaks (45-60 minutes later), you’re already across the finish line.
Most runners reach for electrolytes after every run, thinking it boosts recovery. Your post-run meal does more.
90% of your runs don't need electrolytes - even in the heat. I said it last week, but it’s worth repeating, my only loyalty is to good science and helping runners train smarter.
Your kidneys balance sodium better than any supplement. So why are you spending $500 a year on electrolyte drinks?
Could running less for three weeks actually make you faster? The final 21 days can make or break your marathon.
You lose ~7% of your VO₂ max after just two weeks off. Is that killing your fitness… or saving your next training block?
Caffeine can boost endurance by 2-4%, yet most marathoners get it wrong. It peaks in your bloodstream 45-60 minutes after you take it, and smart mid-race top-ups can help you hold pace when others fade.
Is your $500 smartwatch sabotaging your training? Your $500 watch can be 10x less accurate than a $50 chest strap.
Stop racing the 30-minute clock. Your next workout decides your post-run meal.
What if the carbs you’re taking in never actually make it to your muscles? This week is a deep dive for the true nerds.
Research shows 90% of marathon supplements are worthless. Only 7 have real evidence.
5,200 runners just proved we might be watching the wrong injury metric. The strength bundle we've been developing with 10+ PhDs is almost ready-and you'll want to get on the waitlist for early access pricing.
Your tendons aren't too tight. They're too weak.
Becoming a fat-burning machine sounds great, until it slows you down. I used to believe keto could help runners.
Your glutes get all the credit. But your calves?
Here’s a $500 question: Which recovery tool actually makes you faster? A) The $400 massage gun Instagram won’t shut up about B) Those “graduated pressure” compression tights C) That trendy cold plunge tub all over TikTok D) None of the above
Most athletes track protein. Few track this (and it might be just as important).
Should You Train Fasted? Here’s What the Science Really Says Train Harder.
It’s been a wild few weeks-Paris with Nike for Breaking 4 , now trail running in New Hampshire with Augie. Not exactly peak newsletter-writing conditions , so I’m resharing one of your all-time favorites: the science-backed guide to building bulletproof bones.
Spreading your hardest sessions across the week sounds smart, but it actually might be the #1 reason you feel always "medium tired" instead of crushing PRs. Train Harder.
99% of runners are chasing a bigger VO2 max, thinking it's the key to faster times. Not so fast.
10 minutes off your marathon time in 14 days? Sounds like hype-but this is real, peer-reviewed heat science.
Ever watched 20 weeks of training evaporate because your stomach staged a revolt at mile 18? Join the club-population: every endurance athlete who's ever existed.
You might be sabotaging your performance-by obsessing over Zone 2. New research analyzing 5,973 athletes just flipped the script: higher-intensity training delivered the same or better mitochondrial gains as Zone 2.
Is collagen a training booster-or just stealing your money with no real benefits? Let’s science this out-with a healthy dose of skepticism.
Want to run faster with less effort? Heavy lifting might be your secret weapon.
Have you ever sprinted into a freezing tub after a hard run or lift thinking you were boosting recovery? I have cold, hard news.
Guide: Don't Make This Zone 2 Mistake! Are you making this Zone 2 running mistake?
Unlock Fast Marathons: Pre-Race Meal Guide Are you making this pre-race breakfast mistake that could destroy your marathon? April 25, 2025 Between carb loading, obsessing over weather apps, and trying to remember where I put my passport, I’m officially too brain-dead from prepping for London this Sunday to crank out a full newsletter.
What you eat and the supplements you take after your long run can make or break your next session. If you're training hard, water or a random protein shake isn’t enough.
[GUIDE] 3 Steps to Perfect Carb Loading Are you making this carb loading mistake that could destroy your race? April 10, 2025 With Boston and London right around the corner, I figured it’s the perfect time to bring back one of my most popular guides-everything you need to know about carb loading to crush your marathon.
You spent $180 on marshmallows for your feet. But what if I told you...
Most runners train for months... but still show up not ready for the actual demands of 26.2 miles.
Most runners think piling on more miles is the key to getting faster. But one missing training method could be the secret to building speed and durability. Spoiler: it's not more miles.
What if I told you your favorite fast hilly route might be 450% harder on your tissues than you think? Yep-your speed, terrain, and cadence might quietly be destroying your rehab.
Ketones promise to be the secret fuel to push past ‘the wall’-but is that real science or just expensive hype? Join an elite program that merges pro athlete training with cutting-edge sports science.
You could be losing 2-4 minutes in your half marathon-without even realizing it. Science says this one fueling mistake might be costing you a PR.
Two runners. Same training.
You might be wearing the wrong running shoes-and it’s destroying your legs. Your shoes decide whether your knees or calves take the hit.
Is your pre-run meal ruining your workouts without you realizing it? David, an athlete I coach, used to bonk during track workouts until one simple meal tweak helped him drop 10 seconds off every 800m repeat.
The final 21 days can make or break your marathon. Too many runners lose 10+ minutes by botching their taper-ruining 16 weeks of hard training!
Want to run 10 minutes faster in your next marathon? Here's the science-backed secret most runners miss: optimizing your leg stiffness can boost your speed by 8%!
Are you ready to unlock the secret to building muscle while crushing your marathon goals? One of my clients was convinced running would destroy her strength.
Warning: Skipping post-run recovery can slash your next-day performance by 20%! For a 3-hour marathoner, that's adding 36 minutes to your time (and nobody wants more time in the pain cave ).
Want to cut your injury risk by 39%? You could be making one massive mistake: wearing the same shoes for every single run!
$4,575 GIVEAWAY $4,575 of giveaways for you inside, after one small favor... December 21, 2024 As the year comes to a close, I just want to take a moment to say THANK YOU.
If you think creatine is just for gym bros, you might be missing out on one of running’s most overlooked performance supplements. Backed by over 1,000 studies, creatine isn’t another nutrition trend-it’s the real deal.
Are your strength workouts secretly sabotaging your marathon? One of my clients was crushing weights but watching her track times tank - until we made ONE simple schedule change.
Warning: Your high VO₂ max does not matter. (Maybe ).
Warning: Everything you think you know about cramps is probably wrong! Most runners blame dehydration and electrolytes, but science tells a different story.
FREE STUFF from Marathon Science - Act Now! Free gifts for you inside, after one small favor...
40 grams more protein per day led to a 20-minute marathon PR?! Storytime: I coached a runner named Sarah.
This past weekend, I got absolutely smoked by my parents' 8-year-old neighbor in a 100-meter sprint. The kid's 8-he's not even old enough to buy his own supplements.
This past weekend I ran my second marathon in three weeks. I’m too tired to think of a clever intro.
In celebration of the NYC marathon, I’m sending a special edition of Marathon Science. I want to start by saying thank you - your support these past few months means the world to me.
This weekend, I lost in pickleball to an 89-year-old named Stanley at my local senior center. He calls me "Turtle" now for being so slow.
Many runners make mistakes with their pre-race meal. They destroy 16 weeks of hard training in 10 minutes.
Most runners don’t know which muscles to train to boost their marathon performance. But, research shows increasing this muscle-tendon’s strength and stiffness can improve your marathon time more than super shoes.
I want to celebrate all of you who ran the Chicago Marathon this past weekend. Meeting so many of you out there was incredible.
Did you know the best marathon performance enhancing drug is your Keurig? Caffeine can improve endurance performance by 2-7%!
You probably think that lifting weights will automatically make you a faster marathoner. Most runners I see are doing gym work that hurts their marathon training more than helping it!
Warning: Over 20% of runners will suffer a bone stress injury and it will destroy your marathon. 12 weeks of no running.
A lot of runners make major mistakes with Zone 2 running. These mistakes can cost you minutes in a marathon.
Do you want to improve your marathon time by 3% overnight?! That’s the difference between a 3:00 and a 2:55 marathon!