Running Through the Noise: Trust the Science, Not Trends

In a world of Instagram influencers, tik-tokers and a swarm of YouTube running experts, we runners can face a tidal wave of content, that often pulls them off course and swimming against the tide. Trends and influencers might promise quick wins or magical fixes, but the real magic lies in your own experience, the feedback that you feel and measure within yourself, and the mountain of scientific research that supports sustainable endurance running progress. Let us explore why trusting yourself and the science is a sustainable strategy, vs a social media shortcut.

The Seduction of Trends

Trends in running are like shiny new gadgets—tempting, but often unnecessary. Take run slow to run fast. Yes, aerobic base-building is a proven concept (Seiler, 2010), but turning every run into a shuffle ignores the need for variety.

Then there are nutrition hacks. Extreme carb restriction for example might sound edgy, but science shows balanced diets tailored to training goals outperform any all-or-nothing approaches (Burke et al., 2017). And wearing a hydration vest for a 5k? That is like packing a suitcase for a trip to the corner shop. For short races, pre-run hydration is plenty. (Armstrong et al., 2010).

Don't get me started on this raw dogging trend—running long without any fuel or hydration? Occasional fasted runs can nudge your metabolism to burn fat as fuel, but making it a habit for all runs, or picking the wrong intensities to experiment with this is like running a car on fumes: you will end up stranded with an empty tank. A study in the European Journal of Sport Science (Edwards et al., 2018) confirms even mild dehydration hinders performance, so hydrate and fuel smartly and do not be a hero, just because some Hyrox runner posted a raw-dog run on their insta story...

Specificity: Training for Your Goals

Training without specificity is like using a map for a city you are not visiting. A 5k is not a marathon, an Ultra marathon with over 5000 feet of elevation is nothing like your 10K - and your preparation should reflect that, for example:

• 3K / 5k / 10K Training: Focus here on high-intensity intervals, time on, just above and just below lactate threshold to build speed and anaerobic capacity and to raise that aerobic threshold. Keep a solid base of aerobic mileage to increase running economy and endurance and fat and carbs fuel balance. Research confirms well-structured intervals at the right intensity are game-changers for short distances (Smith et al., 2013).

• Marathon Training: Everything in the right balance can help the marathon but in general build endurance with long runs and simulate race conditions with steady-state efforts. Jack Daniels, of Daniels Running Formula fame, stresses the balance of volume and specificity—marathons of all races, demands both in high doses.

• Ultra Distances: Prioritise time on feet, strength, recovery and nutrition strategies.
  

Studies back this up. The Journal of Strength and Conditioning Research (Johnson and Kipp, 2010) shows targeted training trumps generic plans, and sustained aerobic efforts remain marathon essentials (Sanders et al., 2016).

The DangerS of Pick + MIX

I'm not talking here about the seduction of the tesco sweet selection or cinema pick + mix as part of your 'runner's diet'. Cherry-picking from training plans is something that should be avoided, especially when the elements you are picking and choosing from the plans are not connected to your training history, training future and current goals and fitness. Consider MAF (Maffetone) training, which focuses on low heart rate runs, optimising fat as fuel, that when run consistently for long periods, will increase the pace that you run at a certain heart rate. I've seen first-hand people attempt this style of training, posting MAF on their strava in a piecemeal fashion, but that's not the intent of the method. It has been shown to be effective for high-mileage runners, with a patient approach, logging big miles over many months, but leaves lower-mileage athletes spinning their wheels as it is a high-load, high reward programme and doesn't work when applied here and there - it's a longer-term evolutionary training method that yields rewards over the longer term. with consistent high mileage months of accumulation.

The Hanson Marathon Method also is one that has the capacity to shine when you follow the program and its principles to the letter: cumulative fatigue, shorter, faster long runs, and tough threshold work more often than most other programmes. Skipping those spicy midweek runs for example undercuts its effectiveness, or not adding the right intensity to the long runs. It just turns it into a low mileage generic marathon plan with no specificity which is a recipe for not maximising your potential. It's also, a high risk strategy for novice runners, but I have seen many novices attempt its principles, as they don't know that it perhaps isn't right for them just yet.

Meanwhile, Pete Pfitzinger’s Advanced Marathoning and other books from 5K upwards (whose plans form a solid base for my own marathon training, before sprinkling it with changes and adaptations for my own needs) emphasises more traditional high mileage throughout the week and longer runs, with more marathon specificity and intensity in the mid and latter weeks. Both well-known marathon methods work, of course, as they have proven to do so —but only as intended, and for the right athlete - at the right time.

Ignoring the core principles of progressive overload, specificity, recovery, and periodisation which are baked into these plans in the right doses often leaves runners wondering why their pick-and-mix approach is not delivering a winning recipe. The truth is that anything in isolation does not work or really have a meaningful impact. It's the power of compounding, context and consistency that matters. There are no one off magic bullets or magic sessions, when it comes to training programmes.

The Power of Science and Data

Science has your back and should be trusted. Of course science is always evolving and we only have to look at the running shoe evolution since 2019 to realise that. When it comes to the right work, to deliver specific outcomes; from Arthur Lydiard’s periodisation to modern lactate threshold studies, evidence-based methods have been tested, refined, and validated. Unlike trends built on anecdotes, science stands on decades of rigorous scrutiny. If you are into your own training and progress, regardless of your level I'd recommend buying some of the best books, from the best coaches. Lydiard, Daniels, Pfitzinger, Fitzgerald and Douglas for example. It won't take you long on Amazon's highest rated, or google to find great content from the best experienced minds in the game; this can often protect you from the seduction of trends if it's counter-intuituve to the tried, tested and proven methods of some of the world's best endurance running coaches.

Individualisation: Your Secret Weapon

Every runner is unique. Differences in physiology, training age, mental resilience, and stress responses mean no one-size-fits-all solution exists. Over time, runners will learn what works for them, blending science with personal experience to maximise their potential. Whilst I coach a number of athletes, and we see the benefit, these athletes like all of us, often are (or should be) also their own best coach knowing their body and what it needs and responds to over time. High-intensity interval training (HIIT) is a prime example of how individualisation matters. Studies show it has the effective of boosting aerobic capacity (Laursen and Jenkins, 2002), but not everyone thrives on frequent intervals through either their event type, their experience level, or their physiology. Individualisation matters. As Tim Noakes, author of The Lore of Running, says: The best runners listen to their bodies. They know when to push and when to back off.

Balancing Trends with Evidence and Experience

Navigating the noise of instagram influencers, tik-tok trends and pick+mix planning, requires a discerning approach. Here is how to increase your chances of staying grounded and doing the right thing:

1. Understand the Research: Before jumping on a trend, dig into peer-reviewed studies. They are all out there.

2. Test and Adapt: Treat trends as experiments and monitor their effects for yourself. You are the best scientist for you.

3. Trust Your History: Lean into methods that consistently deliver results for you - it it's not broken - don't fix it.

4. Seek Guidance: Coaches can impartially interpret research, science and proven methods and tailor it to specifically to your needs and often spend time studying research for themselves and others. They can also be a sounding board for supporting or dismissing trends.

5. Stay Flexible: Bodies evolve; so should your training, but driven by you, not because a YouTuber said so.
   

Conclusion

Running success is not about chasing after every shiny new trend; it is about using evidence-based practices with your own experiences and insights. Trust the science, listen to your body, and remember: you are the author of your running story. When the next trend comes knocking, or catches your eye; think twice, choose then path of wisdom or most evidence, and keep running your own race.

References

• Armstrong, L. E., et al. (2010). Hydration strategies: Optimal performance and safety. Journal of Sports Sciences.

• Burke, L. M., et al. (2017). Carbohydrates for training and competition. Journal of Sports Medicine.

• Edwards, A. M., et al. (2018). The effects of dehydration on endurance performance. European Journal of Sport Science.

• Johnson, M. A., and Kipp, R. W. (2010). Interval training and 5k performance. Journal of Strength and Conditioning Research.

• Laursen, P. B., and Jenkins, D. G. (2002). The scientific basis for high-intensity interval training. Sports Medicine.

• Sanders, D., et al. (2016). Long-term training adaptations in endurance athletes. International Journal of Sports Physiology and Performance.

• Seiler, S. (2010). What is best practice for training intensity and duration distribution in endurance athletes? Sports Science.

• Smith, J. R., et al. (2013). Effects of tempo runs on lactate threshold. Journal of Applied Physiology.