Science
The research the BLOCKS assistant answers from: 1,118 studies and 81 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
102 entries in Running, injury & shoes
BIn a 106 km mountain ultra, runners slowed at every gradient until 70-90% of the race and sped up in the final 10%, while heart rate fell and perceived exertion roseAnd faster finishers stopped less, not slowed lessKerhervé 2015B+Nutrition for ultramarathon running (trail, track, road)Review: daily carbohydrate up to 12 g/kg, ~90 g/h multiple-transportable carbohydrate for ≥3 h efforts (tolerability in ultra competition questionable), LCHF not supported for performance, drink to…Costa 2019BA 166 km mountain ultra cut maximal knee-extensor and plantar-flexor force by about 35-39%, through both central (voluntary activation) and peripheral (excitation-contraction coupling) failureAnd force was back to baseline within 16 days, mostly within 9Millet 2011BTrekking poles make steep uphill walking only slightly cheaper (about 2-3% lower vertical cost at 25-35° slopes) but feel substantially easier (RPE 14.4-18.5% lower)The authors advocate poles on steep climbsGiovanelli 2019B+Downhill running causes exercise-induced muscle damage that can cut performance; the least-accustomed suffer most, and prior exposure to downhill running is the best-supported preventive strategyCompression and footwear remain unconfirmedBontemps 2020B+Continuing to run/jump under a pain-monitoring model during Achilles tendinopathy rehab did NOT compromise recoveryComplete rest is unnecessarySilbernagel 2007BA single bout of heavy isometric contractions cut patellar-tendon pain from 7.0 to 0.17 out of 10 for at least 45 minutes in 6 volleyball playersA result whose size did not replicate in a pre-registered crossover of 21 patients, where relief was under 1/10 and no better than isotonic workRio 2015A-Heavy Slow Resistance matched eccentric training for Achilles tendinopathy at 12 and 52 weeksWith better session compliance (92% vs 78%) and a trend to higher satisfaction at 12 weeksBeyer 2015BHeavy-load eccentric calf training returned all 15 recreational athletes with chronic Achilles tendinosis to full running in 12 weeks, while 15 conventionally treated comparison patients all went to surgeryThe founding loading protocolAlfredson 1998C+Tendinopathy is proposed as a load-driven continuum of pathology, not an "-itis"Treatments are placed along the continuum, so the fix is load modification, not anti-inflammationCook & Purdam 2009B+The Association Between Changes in Weekly Running Distance and Running-Related Injury: Preparing for a Half MarathonDamsted 2019C+Bone stress injuries: a workload problemEvery BSI is an "error" in the number × magnitude of bone loading cycles; refer, then rebuild with sensibly progressed loadingWarden 2021AFootwear: in 848 recreational runners, hard-midsole shoes raised injury risk (SHR 1.52)But the protective effect of cushioning showed only in lighter runners; transitioning too fast is the other real riskMalisoux 2020BIncreasing step rate 5–10% cuts the energy absorbed per stride at the knee (and, at +10%, the hip)A load-redistribution tool for runnersHeiderscheit 2011BExcessive progression in weekly running distance and risk of running-related injuries: an association which varies according to type of injuryNielsen 2014B+Training-Load Change and Running InjuryVery limited evidence, and no support for a "10% rule"Damsted 2018A-Incidence and Determinants of Lower-Extremity Running Injuries in long-distance runnersSystematic reviewvan Gent 2007B+Repeated Bout Effect — protection from muscle damage after a single eccentric sessionMcHugh 2003BDurability in Trail Running — physiological & biomechanical drift over prolonged trail effortJaén-Carrillo 2026BEnergy Cost of Running at Extreme Uphill and Downhill SlopesThe basis of grade-adjusted pacingMinetti 2002B+Biomechanics and Physiology of Uphill and Downhill RunningThe defining terrain reviewVernillo 2016B+Partitioning the metabolic cost of human running: a task-by-task approachArellano & Kram 2014