The Run Smarter Podcast Latest Research: Running Hills Faster, Race-Day Carb Intake, Tendon Health with Estrogen Changes
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Oct 26, 2025 Discover how to run faster across varied terrains with insights from recent studies on biomechanics. Learn the importance of stride length for flat runs, cadence for uphill speed, and eccentric quad strength for downhill stability. Dive into the surprising findings about carbohydrate intake among endurance athletes, revealing they consume far less than recommended. Finally, explore how hormonal changes impact tendon health, particularly in women, shedding light on recovery and injury prevention.
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How Flats Speed Is Generated
- Increasing speed on flat ground mainly comes from longer step length driven by ankle plantarflexors.
- At very high speeds you must increase cadence and hip-driven swing work to go faster.
Why Hills Demand Different Mechanics
- Faster uphill running is achieved mainly by higher cadence rather than longer steps.
- Hip flexors and hamstrings work harder in the swing phase to position the foot higher uphill.
Downhill Running Loads The Quads
- Downhill speed shows little change in step length or cadence but increases eccentric knee extensor loading.
- Downhill running reduces energy cost but raises eccentric quad demand and braking forces.