#Running
Articles tagged #Running on Vitalspell.
Carbon-plated shoes alter running biomechanics tied to bone stress injury risk
A new study of 23 elite distance runners found that carbon-plated shoes increased rearfoot eversion and lowered cadence compared to neutral trainers. The biomechanical shifts are small but cumulative, and recreational runners face more exposure than elites.
How Many Carbs Do Runners Actually Need in 2026
A new review in Endocrine Reviews argues runners only need 10 grams of carbs per hour during long efforts, challenging decades of sports nutrition guidelines. Five experts weigh in on what the evidence actually says and what everyday runners should do.
What Runners Get Wrong About Race-Day Fueling
Most runners under-fuel, mistime their intake, or ignore carbohydrate type on race day. Research on 250-plus London Marathon runners and studies on pre-race timing and multiple transportable carbohydrates show how much performance is left on the table when fueling goes wrong.
Will you ever BQ? Data, age and what the science says
About 13 percent of US marathon finishers run a Boston qualifying time, and a 6:51 cutoff in 2025 made the published standard a polite suggestion. Two peer-reviewed papers on masters endurance athletes explain why the qualifying ladder is partly generous and largely about training volume.
Marathoners consume 16 percent fewer carbs than they think during races
A 2025 study in the European Journal of Sport Science found that marathon runners take in 16 percent less carbohydrate during races than they plan to, and overestimate how much they have consumed. The shortfall is driven by gel wastage, poor sleep, and pre-race anxiety, but there is an easy fix.