a synthesis of the science of running
TRANSCRIPT
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run, run but you cannot hide (from the benefits of running)
@cjlortie
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benefits examples
direct
indirect
increase blood flow
prevent disease
burn calories
mood
reduce stress
cardiac health
weight loss
brain function
moderate immune boosts
serotonin receptors
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costs examples
direct
indirect
risk of injury
time
biomechanical wear
financial
immune stress
cardiac events
joint-osteoarthritis
$1000/yr
250 hours/yr
inflammation-cortisol
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running makes me happy
no research needed to make some decisions
nonetheless, evidence can help us make informed and
often better decisions
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favorite myth: running kills
Schnohr et al. 2015
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2 strenuous runners died
over 100 couch sitters died
cost-benefit relationship & pace
cause of death unreported
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many running myths
more expensive shoes reduce injury
running is bad for you knees
pregnant women should not run
eating pasta before a race boosts performance
stretching reduces risk of running injuries
muscle cramps caused by dehydration
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errors or challenges to study
low sample sizes
statistical significance does not necessarily equate to biological significance
unbalanced designs
correlation almost always implies causation
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how do you resolve differences between individual runners or between individual studies?
paired contrasts, vote counts, & narrative reviews ALL fail
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solutions
experiment of one(quantified self)
big data
syntheses using effect sizes
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meta-analysis
gold standard solution
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meta-analysis
set of studies
weightedstrength of evidence
treatment/control
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does running significantly improve health outcomes?
Junior et al. 2015
49 studies
17,875 individuals
1 yr of habitual running vs control
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does running significantly improve health outcomes?
Junior et al. 2015
body mass -3.3kg
resting heart rate -6.7/min
triglycerides 16.9 mg.dl
VO2max + 7.1 ml.min
7/10 outcomes positive 25-30% net difference
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how should we run?
Gist et al. 2014
17 studies
318 individuals
sprint interval training vs running vs control
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how should we run?
Gist et al. 2014
aerobic capacity measures
70% of outcomes positive
8% net difference sprint to running
20% net different relative to control
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how far should we run?
86 studies
181,778 individuals
sprinters to ultra marathoners
Kluitenberg et al. 2015
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should we wear minimalist shoes?
Fuller et al. 2015
19 studies
634 runners
lower metabolic costs
reduced impact
but not economy
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decisions, decisions
200,000 individuals tested confirm benefits of running
fast & short most benefit
<10% risk unless you runreally far
secret surprise: light running beats swimming benefits