The 5 Running Studies Every Athlete Should Know (Training, Fueling, Injury Risk + More)

Want to train smarter—not just harder? This episode breaks down five of the most important peer-reviewed running studies from the past year, with real-life takeaways that every endurance athlete can use—whether you're racing 5Ks, 200-milers, or anything in between. From injury prevention to fueling, strength training, and how slow runs can actually make you faster —we’ve got you covered. 🎧 In this episode, we cover: Why runners following a structured plan are 76% less likely to get injured How running slowly helps you race faster (and what most people get wrong about “easy” running) The difference between polarized and pyramidal training—and how to use them How a single 90-minute run can boost your lactate threshold Why strength training improves running economy (and doesn’t bulk you up) 🧠 Referenced Studies: Garmin RunSafe Injury Risk Study – JOSPT (2023) Marathon Training Intensity Distribution – Sports Medicine (2024) VO2 Max Training Intensity Meta-Analysis – Frontiers (2025) Durability & Lactate Threshold Study – European Journal of Applied Physiology (2024) Strength Training & Running Economy – Sports Medicine (2024) 📰 Related Read: The Rise of Indie Running Brands – Outside Magazine 👟 Looking for a coach? At Microcosm Coaching, we help everyday athletes build consistency, recover better, and train with purpose—without burning out. → Learn more at microcosm-coaching.com → Have questions? Email us: microcosmcoaching@gmail.com 💬 If you enjoyed this episode: Please subscribe, leave a rating & review, and share with a running buddy who wants to train smarter.