Research
Every measure in our scoring system traces back to peer-reviewed research. Below are the 51 claims, anchored to 142 studies. Click any claim to see the studies behind it, the strength of the evidence, and the plans that respect it.
Biomechanics
Equipment
Heart
Injury
Intensity
- Easy aerobic volume is the foundation High
- Keep easy days easy, hard days hard High
- Polarized training beats threshold-dominated High
- Strides and sprints improve economy High
- Threshold-anchored intensity zones guide training High
- Varied intensity beats steady moderate pace High
- HIIT helps time-constrained runners Medium
Mileage
Nutrition
- AMDR provides a flexible macro framework High
- BMR prediction equations are reasonably accurate High
- Fat loss depends on energy deficit High
- Higher protein preserves lean mass during weight change High
- TEF accounts for ~10% of daily energy expenditure High
- MET-based calorie estimates are practical Medium
- Moderate surplus optimizes lean mass gain Medium
Performance
- Recreational marathon pace sits below LT High
- Three factors determine running performance High
- Threshold gains are pace-specific High
- Half-marathon experience protects marathoners Medium
- Resilience is the fourth performance factor Medium
- Running economy is the most trainable factor Medium
- Training data can predict race performance Medium
Race Preparation
- Long runs are essential for marathon High
- Periodization beats constant-load training High
- Race-pace specificity hinges on physiology High
- Tapering improves race performance by 2-6% High
- Tune-up races don't improve marathon time Medium
- Fast-finish long runs lack research backing Low
- Tune-up races sharpen pacing skill Low
Strength
Other
The corpus is versioned and re-checked. See how we score.