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Research summaries

Plain-English summaries of studies in endurance training, nutrition and recovery, and what they mean for ultra runners. Also on Instagram at @theuphillcoach.

• Nutrition
  Under-fuelling and REDs, what the 2023 IOC consensus says 27 October 2026

  The International Olympic Committee's 2023 update on Relative Energy Deficiency in Sport, and why it matters for ultra runners.

• Nutrition
  120g of carbs per hour, is more always better? 20 October 2026

  A 2022 study compared 120g and 90g of carbohydrate per hour during 3 hours of exercise.

• Strength
  Which strength training improves running economy? 13 October 2026

  A 2024 meta-analysis compared heavy lifting, plyometrics, lighter loads and isometrics for distance runners.

• Nutrition
  Can you train your gut for race-day fuelling? 6 October 2026

  Two weeks of practising carbohydrate intake while running reduced gut symptoms by around 60% in a 2017 study.

• Training
  Polarised vs threshold training, what a 9-week study found 29 September 2026

  Mostly easy training plus some hard intervals beat high-volume, threshold and HIIT-only training in well-trained endurance athletes.