Ten simple rules for better running

Cdb758075f7b54ea4ef646898497ecf3?s=47 cjlortie
January 17, 2019

Ten simple rules for better running

A qualitative summary of big picture scientific syntheses on running performance.



January 17, 2019


  1. ten simple rules for better running @cjlortie

  2. http://bit.ly/running_synthesis

  3. how to make rules and derive models

  4. rules 1. connect with inputs 2. list pros and cons

    3. assess needs and capacity 4. be creative 5. make new rules https://www.mindbodygreen.com
  5. behavior models 1. use regression of response data 2. segment

    into groups 3. make smart suggestions 4. build slowly 5. stop making assumptions https://www.ezdia.com/5-steps-build-successful-customer-behavior-analytics-model/
  6. statistical models 1. visualize data 2. start univariate 3. explore

    predictors 4. consider interactions 5. description aligns with purpose https://www.ezdia.com/5-steps-build-successful-customer-behavior-analytics-model/
  7. putting it all together rules should simplify, behavioral models should

    be adaptive, statistical models should describe key processes
  8. evidence-based decision making is one ideal

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  11. running is natural

  12. however, there is no single equilibrium in natural systems

  13. There is a sufficient aggregated evidence to leverage interventions &

    effort for increased performance in running. hypothesis
  14. big picture, synthesis science not get lost in the weeds

  15. running performance metas & systematic reviews

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  23. exceptionally heterogenic data

  24. clear qualitative trends in synthesis research for leveraging effort to

    maximize different outcomes albeit diverse
  25. 1. Use elevation & hypoxic training to increase endurance. mean

    change 9.7% common assumption
  26. 1I. Use cooling to increase endurance & duration. mean change

    6.6% common assumption
  27. III. Resistance train for endurance running. mean change 5.1% common

  28. 1V. Do plyometrics for speed. mean change 20% surprising

  29. V. Skip stretching if injury free mean change 0.5% happy

  30. VI. Train hard for endurance, train fast for speed. mean

    change intensity 4%, speed 2% confirmatory
  31. VII. Recovery is critical for better performance. mean change 14.7%

    only for active, not elite, largely overlooked
  32. VIII. Distance runners, do not be your own worst enemy.

    mean change 18.7% negative, elite surprise
  33. IX. Taper. mean change 42% confirmatory

  34. X. Cultivate a focussed goal-centric mental state. mean change 5%

    confirmatory elite difference
  35. Hypothesis that interventions reshape running outcomes supported at a macro-scale.

  36. gaps strategic running program

  37. individual, longitudinal data

  38. interactions and multifactorial interventions

  39. big-picture biomechanics

  40. compile, optimize, and personalize next steps