We break down the five most important running studies of 2025 and give you a framework for deciding which science actually deserves your attention, and what's just expensive distraction. Plus, we debunk the hype around ketone supplements and Norwegian double threshold training.

What We Cover:

• The "Should I Care" framework for evaluating new research
• Why strict 80/20 polarization isn't magic for recreational athletes
• How strength training improved time-to-exhaustion by 35%
• The fueling gap: marathoners averaged just 22-35g carbs/hour vs. the 60-90g recommended
• Why poor sleepers are 1.78x more likely to get injured
• The single-session spike that increases injury risk by 128%

Resources:

• Tom Ralph's fueling tracking app: https://apps.apple.com/us/app/fuelflow/id6755150914
• Training Peaks
• HRV for Training app

Studies Referenced:

• Rosenblatt et al 2025 (Polarized Training)
• Zanini et al 2025 (Strength Training)
• de Jong et al 2025 (Sleep)
• Franson et al 2025 (Injury Risk)

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