Running Science Blog

FAQs Featured

Can a person be too flexible?

There is some evidence that an excessive level of flexibility can result in a decreased degree of joint stability.
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FAQs Featured

I sweat profusely during my aerobic workout. Does this mean I’m out of shape?

Profuse sweating is caused when core body temperature increases significantly during exercise due to metabolic heat production. The brain signals the body to dispel the excess heat through sweat glands to...
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ITB stretching exercises
Featured Stretches

ITB stretching exercises

ITB Release A common injury runners face is iliotibial band (ITB) syndrome. Running Science owner, Fletch, gets some tips on how to release his ITB with a foam roller.
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Featured Injuries

Iliotibial Band Syndrome (ITBS)

What is ITBS? Iliotibial Band (ITB) Syndrome can result from any activity that causes the leg to turn inward repeatedly, such as wearing non-supportive shoes or running downhill. The ITB...
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FAQs Featured

How do I prevent getting a side stitch when I run?


Side stitches are thought to be muscle spasms of the diaphragm muscle, just below your lungs. Most runners find stitches go away as their fitness improves. There are many suggestions,...
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FAQs Featured


Should I only do steady-state runs? Or should I mix it up?

If you’re new to running, just start with regular running - don’t add intervals. Your goal is to let your body adapt to the basic activity of running, and you...
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FAQs Featured

Which is the best choice at the gym: bike, elliptical or treadmill?

In order, the treadmill is the best, bike is second and elliptical is definitely third. Running on a treadmill is the closest thing to simulating actual running, and you’re getting...
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Featured Tips & Articles

Why is rest so important?

Ensuring you have adequate rest and recovery time between training sessions is vital for anyone who exercises regularly. You don’t have to be an elite athlete to suffer from a range of health problems or injuries as a result of inadequate rest and recovery between your training sessions.
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Featured Injuries

Plantar fasciitis

What is plantar fasciitis? A painful inflammatory condition caused by tissue damage of the plantar fascia, which is a band of connective tissue running from under the heel to the...
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Sore knees
Featured Injuries

Sore knees

Running Science owner, Fletch, gets some tips on how to improve his single leg squat to deal with his sore knees. This is because often a poor single leg squat...
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Featured Tips & Articles

What is cross-training?

Cross-training is defined as an exercise regime that uses several modes or approaches of training to develop a specific component of fitness.
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Featured Tips & Articles

Fact or fiction: lifting weights will make you bulk up

Many athletes shy away from strength training, such as lifting weights, due to a fear it will make them bulk up. However, this is far from the truth and this myth prevents many individuals from becoming faster, fitter and stronger.
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Featured Tips & Articles

Does alcohol ruin your hard work?

A study in the Journal of Strength and Conditioning Research showed you should completely avoid alcohol after hard workouts or competitions.
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FAQs Featured

Should I eat before I run?

When you begin a run you shouldn't feel starved nor stuffed. Eating immediately before running may lead to cramping or side stitches. Running on an empty stomach may cause you...
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FAQs Featured

Should I run when I’m sick?

Use the above/below the neck rule. If your symptoms are above the neck such as a runny nose, sneezing or sore throat, you can run. Just take it easy and...
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How do I know when to replace my running shoes?
FAQs Featured

How do I know when to replace my running shoes?

Running with worn-out shoes can increase the stress and impact on your legs and joints, leading to injury. Don't use the treads or sole of your running shoes to determine when to...
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Gluteus Medius exercises for sore knees
Featured Stretches

Gluteus Medius exercises for sore knees

Gluteus Medius is a palm-shaped muscle on the side of the hip. It's also known as the runner's muscle and is the most important muscle for runners with knee pain....
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Featured Injuries

Mid-run mishaps

You're in the middle of an important training run or race when you get a cramp, blister or stitch. Here's how to run around these setbacks: Issue: muscle cramp
Recovery plan:...
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Shin splints
Featured Injuries

Shin splints

What are shin splints? Shin splints are a common lower extremity injury, characterised by pain in the front or inside aspect of the lower leg due to overexertion of the...
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Marathon runners’ running style
Featured Tips & Articles

Marathon runners’ running style

More than 90% of marathon runners’ heel strike. According to a study published in the International Journal of Sports Physiology and Performance, 93% of runners at the 2011 Milwaukee Lakefront...
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