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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INSIGHT

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.

ADVICE

Train Hip Flexors For Uphill

Train uphill by doing hill repeats and cadence-focused efforts to improve hip flexor and hamstring capacity.
Add resisted standing knee drives with a band for hip flexor strength (3x10–12).

ADVICE

Prepare Quads For Downhills

Build eccentric quad resilience with progressive downhill runs and slow-focused eccentric squats (5s down, 2s up).
When descending, use soft, quick steps to reduce braking forces.

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In today’s episode, we explore three brand new running research studies that shed light on how to run faster across different terrains, optimize your fueling strategy, and understand how hormones influence tendon health. Whether you're training for a marathon, chasing a trail PB, or navigating changes in your body as you age, this episode delivers powerful and practical science-backed insights.

Research Papers Covered
1. Biomechanical Strategies to Run Faster on Level, Uphill & Downhill Terrain

Researchers analysed how runners increase speed across different gradients and where the mechanical load shifts in the body. Key findings:

Flat running: Speed increases mostly from longer stride length, powered by the ankle/calf complex
Uphill running: Speed comes from higher cadence and greater work from hip flexors & hamstrings
Downhill running: Higher eccentric quad load due to braking forces

Training takeaway: Strengthen calves for flats, hip flexors/hamstrings for hills, and eccentric quads for downhill stability

2. Under-Fueling in Endurance Racing: Carbs Are Underconsumed & Overestimated

This study tracked marathoners and cyclists during real races and found:
Actual carb intake = ~21g/hour (far below the 60–90g/hour recommended)
Athletes overestimated how much they thought they consumed
Leftover gels were high, suggesting taste fatigue or gut issues

Sleep & anxiety strongly impacted fueling success
Training takeaway: Fuel by schedule, not by feel. Practice gut training and improve sleep before race day

3. Estrogen & Progesterone’s Impact on Tendon Health

A fascinating tendon biology study showed:
Male and female tendons remodel differently
Female tendons respond strongly to hormone changes
Estrogen increases tendon repair activity, while progesterone stabilizes tissue

Hormonal changes (e.g. menopause, cycle phase, contraceptives) may influence tendon injury risk
Training takeaway: Women experiencing peri/menopause or hormonal changes may need longer recovery windows & consistent strength training