Upslope, Downslope And Level Ground

My son riding away from me uphill

My cross country team mates used to grumble about running up slopes with me. They used to say I accelerated while I thought I 'kept' pace. In my quest to maintain speed, I shortened my stride and increased my cadence. Was this similar to what researchers found?

Interesting study done at the 2025 Hong Kong full and half marathon where researchers used RunScribe sensors (shoe mounted inertia measurement units) to measure stride and cadence across varying slopes. This allowed researchers to investigate how real world race conditions differ from controlled lab treadmill experiments.

The study tracked 39 runners across the longest sections of uninterrupted flat, uphill (3 percent) gradient and downhill sections (-3 percent) of the course. Footstrike and spatiotemporal (how far and fast a runner moves with each step) data were captured and analyzed. 

Results showed slope dependent modifications. The tracked runners ran slower (-0.29m/sec), shortened their stride length (-0.15m) and lowered their cadence (5 steps less/ min) on a 3 percent grade uphill compared to level ground. They also adapted a more anterior footstike pattern upslope.

On a 3 percent downslope, the runners ran it much like level ground, but ran it with a more posterior foot stike pattern, meaning they tended to land more on the heels.

Once running velocity (speed) was included as a variable that may influence the outcome of the study, there was no difference across slope conditions. Running speed not slope determined braking, impact and shock accelerations.  Note that the slopes were mild and each came at different points in the race.

The runners self selected running speed contribute substantially to loading responses across varying slopes during runs outside. In a real race, once researchers accounted for running speed, slope had almost no effect on impact forces, braking and downhill rhythm.

In previous controlled studies on treadmills in a laboratory, significant biomechanical changes were predicted on gentle ± 3 percent slopes. Higher impact forces downhill and faster cadence uphill were predicted, but this did not happen during the actual race. These findings show a discrepancy between controlled laboratory testings and competitive road running in the real world.

While running on a treadmill, you are 'forced' to hold a fixed speed, this causes unnatural changes in cadence and impact when the incline changes. Outdoors, you can naturally adjust your effort and pace even on up or down slopes which keeps impact forces steady.

Real roads have uneven asphalt and wind resistance whereas treadmills in the lab are more level and slightly cushioned with no wind resistance.

So, you can shorten your stride and increase your cadence if you want to maintain your pace whilst running upslope or slow down, shorten your stride and decrease your cadence. Especially in the earlier stages of the race.

Reference

Subasinghe Arachchige RSS, Hu, K, Pitsiladis Y et al (2026). Biomechanical Responses To Lel, Uphill And Downhill Running Segments During An Outdoor Marathon. Eur J Sp Sci. 26(11): e70261. DOI: 10.1002/ejsc.70261

Fancy a run here?

Consume More Protein To Help Recovery?

Walk into any Cold Storage, Fairprice or 7-Eleven and you will see so many choices of high protein drinks. They are popular since they offer convenience. Many people are trying to add more protein since many fitness influencers tell us that we need more, especially for older adults.

What about after surgery? Nutritional status is a strong predictor of postoperative outcomes and known to be an important component of surgery recovery programs.  You generally need to consume more protein after surgery to help your body heal, repair tissues and prevent muscle loss. 

Research has demonstrated muscle protein turnover rates, but little is known regarding the turnover of other musculoskeletal tissues. Response to protein supplementation is not assessed as well.

The following paper (Houtvast et al, 2026)  used a safe heavy-water tracer to measure how quickly knee tissues rebuilt in older adults after a routine knee replacement surgery. 24 subjects (12 male, 12 females) with an average age of 68 ±7 years were recruited for the study (pictured above).

Half the subjects kept their usual diet while the other half added 40 grams of whey protein a day for 2 weeks. 

Ready for the results? The gap between the different tissues was vast. Muscle rebuilt at about 1.2 percent a day, meaning your thigh muscles (quadriceps) can turn over or be "rebuilt" in about 3 months. The patella tendon, the articular cartilage and meniscus rebuilt at 0.18 to 0.21 percent a day or about 1.3 to 1.5 years for a full cycle. Bone was the slowest, up to 2.3 years at some sites at 0.12 to 0.21 percent per day (pictured above). At the end of the study, every tissue rebuilt at the same rate in both groups.

Connective tissue is maintained by protein since all of the above tissues is built from the protein amino acids we eat.

All of us need sufficient protein in our diets. Protein drinks and supplements are good at reducing intake gaps and helping to meet the necessary per meal amount that helps muscle growth after training. They are not a shortcut for preventing or reducing articular cartilage damage, tendon injuries or bone loss after menopause or even ACL rehabilitation. 

This study shows that in older adults already eating normal diets, a 2-week protein boost did not make any of them rebuild any faster. Perhaps a longer trial with more subjects will have different results.

For muscle, the proven approach is about 1.6 grams of protein per kilogram (or 0.7 grams a pound) of body weight each day. This should be spread across 3 to 4 meals of at least 0.4 grams per kilogram per meal.

For tendons, ligaments and bone, progressive training and loading seems to work best while for articular cartilage, weight management matters too. Collagen with vitamin C before training helps for tendons along with isometric exercises.

Please note that your body runs different tissue clocks at different healing speeds. A tendon injury at age 55 is different from someone else at 15. The rehab timeline is set by how fast that tendon can lay down and rebuild new collagen fibers. Having enough protein gives you the building blocks while load and time determine how quickly the repair actually occurs.

Reference

Houtvast DC, Hendriks FK, Weijzen ME et al (2026). Assessing The Responsiveness Of Musculuskeletal Tissues To Protein Supplementation In Vivo In Older Adults.  Am J Clin Nutr. 24(1): 101349. DOI: 10.1016/j.ajcnut.2026.101349

The Repeated-Bout Effect

Picture from Iwannaburnfat

Those of you who are preparing for races with long downhills (like Boston) or trail races may want to know this. Or even personal trainers and strength coaches getting their athletes to do eccentric exercises.

If the long descent (or an eccentric exercise) is unaccustomed, it can cause muscle damage, soreness and a loss of strength (or delayed onset of muscle soreness - DOMs). However, repeating the same activity causes far less damage the second time. This protection is known as the repeated-bout effect. It is not commonly known how long the protection lasts. Let's see what the latest research found.

48 young males were recruited for this study. They did 2 identical exercise sessions where 5 sets maximal knee extension (straightening) exercise was peformed. Each set consisted of 15 repetitions at 60°/ sec.

4 independent groups performed the second bout of exercise 3, 6, 9 and 12 weeks after the first bout of exercise. 

Range of motion, delayed onset of muscle soreness (DOMs), muscle thickness (swelling), isometric torque (strength), echo intensity (tissue quality/ fluid accumulation), creatine kinase and high sensitivity C-reactive protein (hs-CRP) were assessed before, 2 and 4 days after each exercise bout.

Since the participants started with different levels of strength, soreness and blood markers, the researchers measured the subjects at baseline and then adjusted future data points based on their starting numbers. This allows the resarchers to evaluate how much strength each participant lost or recovered, rather than their raw strength.

The repeated bout effect was still present after 3 and 6 weeks across most outcomes and certain markers were still detectable after 9 weeks. At 12 weeks, all the protective effects were gone.

Please note that this study was done on young men performing isolated knee extension on a machine so some differences in timeline can differ in downhill running, for women and older runners.

So those of you preparing for races with long descents should ideally run a downhill-specific session every 3-4 weeks so your repeated-bout effect protection is intact. After a 3 month break or more or after the off-season, the first downhill session should be treated like a new first session. 

Picture from Iwannaburnfat

For strength coaches or personal trainers planning eccentric strength training cycles (like Nordic curls) to build injury resilience, you need to repeat the exercises within 6 weeks to maintain the protective adaptations. 

Reference

Theodorou AA, Margaritelis NV, Karyofyllidou et al (2026). The Duration Of The Repeated-Bout Effect After Eccentric Exercise. Scan J of Med & Sci Sp. e70381. DOI: 10.1111/sms.70381

Exercise Within 30 Minutes After You Eat?

Walking after a meal

I see patients before and after lunch 6 days a week. This reduces the chance of me sitting down and being stationary after a meal. I've been trying to walk a little after dinner especially after I read an article by Borror et al (2018).

This article investigates the effects of exercise on glucose (or sugar) control in people with Type II diabetes.

12 studies met the inclusion criteria in this systematic review. There were a total of 135 participants (108 males, 20 females, 7 unknown). The included studies varied greatly with respect to timing of exercise, duration, intensity, modality of exercise and glucose measure.

Exercise after meals was shown to decrease short term glucose (sugar) spikes. Most consistent benefits were seen in long duration (≥45 min) of moderate intensity exercise. Short term sugar levels decreased by up to 27 percent and 24-hour hyperglycemia decreased by up to 65 percent.

Strength training (or resistance training) was also effective. Those figures were cut by up to 30 percent for short term blood sugar levels while 24-hour hyperglycemia decreased by up to 35 percent.

The authors recommend that individuals with Type II diabetes focus on increasing energy expenditure after the largest meal of the day.

If you are like me, with the largest meal of the day being dinner, there is very little chance of me going out for a 45 minute aerobic/ cardio exercise or even a strength training session after. Granted, I definitely do not have Type II diabetes, but to minimise the spike in sugar levels, light exercise like walking is definitely doable. Hence the walk to the supermarket nearby or volunteering to collect a parcel from the Shoppee collection point near our house.

Most blood sugar advice suggest diet or medications. I feel one of the easiest way is to simply walk. A light 'exercise' after you eat. Muscles will use and "pull" the glucose out of the bloodstream when they work. That will help blunt the post meal sugar spike. Even a 10 to 15 minute walk helps. Much easier than going for a 45 minute bike or run session or doing weights.

Reference

Borror A, Zieff G, Battaglini C et al 92018). The Effects Of Postprandial Exercise On Glucose Control In Individuals With Type 2 Diabetes: A Systematic Review. Sporst Me, 48(6): 1479-1491, DOI: 10.1007/s40279-018-0854-x

Negative Split For Your Next Race

Still on Vince Mauri, he started fast at the Chicago marathon and then dropped a 14:28 min 5 km split (2:53 min/km or 4:39 min/mile) from 20-25 km. He was on course to run a 2:04 hrs race, enough to break the American record of 2:04:43 hrs. 

However he was running on his own in no man's land, behind the race leaders but in front of his fellow Americans, Clayton Young and Charles Hicks. Then Mauri faltered. He basically tried to bank in time early. Most runners know that the best way to approach a race is to run a negative split. A negative split means running the second half of the race faster than the first half.

Runners know that how you pace yourself at the start is critical in a race, especially in a marathon. If you ran like Mauri, you are doing a positive split, a faster first half of the race followed by a slower second half.

However a review of pacing physiology found negative splits improve glycogen sparing, thermoregulation and cardiovascular drift compared to a fast start. These benefits contribute to delayed fatigue (by sparing glycogen usage) and greater efficiency in the later parts of the race. 

If one wishes to race well in a marathon, you need to have enough muscle glycogen. Starting too fast in a race hastens the rate of glycogen breakdown and leads to fatigue inducing metabolites like lactate and hydrogen ions. A negative split pacing strategy allows for more gradual glycogen utilization (since you are going slower) and preserve energy for the later stages of the race.

When you start slower, a higher proportion of your energy are derived from using your fat stores, thus sparing glycogen stores. When glycogen stores are depleted, runners are forced to rely on slower, less efficient energy systems. You experience hypoglycemia-induced fatigue or "hitting the wall".

Glycogen sparing also helps sustain neuromuscular coordination and delay central and peripheral fatigue, both are essential for maintaining biomechanical efficiency in the later stages of a marathon.

This approach is consistenty associated with superior race outcomes (Sha et al, 2024). For example, Eliud Kipchoge's sub-2 hour marathon involved a highly controlled pace with subtle acceleration in the final stages, a textbook example of even to negative pacing.

Remember my post on warm weather making me eat more during my 3 hour Saturday rides? Starting at a conservative pace reduces metabolic heat generation during the early stages as well. Thermoregulation plays a vital role in endurance performance especially in a marathon where progressive effort leads to progressive heat accumulation. 

When core temperature rises, the central nervous system initiates protective mechanisms to limit further exertions, known as "central fatigue". A negative split strategy allows for a more controlled rate of heat production early on, helping to delay the onset of thermally induced fatigue.

Moreover, better thermoregulation helps to improve cardiovascular stability. In hot conditions, blood supply is partly directed to the skin for cooling purposes. Meaning your running muscles may not get as much blood flow.

As you sweat more, your blood volume drops causing your heart to beat faster just to maintain cardiac output (or cardiovascular drift). A conservative start minimizes early sweat loss, preserving your blood volume for the final push.

How do you execute a negative split for your race? The authors suggest doing progressive long runs to simulate negative split pacing. Begin at easy pace and gradually increase to race pace or faster in the closing kilometers allowing you to practice the metabolic and mental transition from conservative to assertive effort. Other strategies include tempo runs with a fast finish, negative split intervals and controlled progression runs to develop pacing control and late race strength.

Perhaps using heart rate monitors, GPS pacing, etc is necessary for some runners to achieve pacing awareness.

To run a negative split, you need to have confidence, patience and a tolerance for initial 'underperformance'. You need to resist temptation to "bank time" early and trust your ability to finish strong. 

You can practise visualization, goal setting and self-talk to help reinforce a conservative start and maintain focus before the crucial end part of the race.

Reference

Grivas GV. The Physiology And Psychology Of Negative Splits: Insights Into Optimal Marathon Pacing Strategies. Frint Physiol. 16: 1639816. DOI: 10.3389/fphys. 2025.1639816

Lane 8 Distance On A Track

Picture from SacKenny

I probably would never run as long and as fast as Vinny Mauri on a treadmill. The longest I've ran on a treadmill is probably slightly more than an hour in Birmingham, UK. This was when it was windy and rainy outside. I was traveling with the Singapore Badminton team then. They were taking part in the All England Open Badminton Championships.

I did run many laps at the old National Stadium where I worked previously. I would also run on the grass outside lane 8 of the track to cover more ground. 

I never really knew the exact distance for every lap I did. I just 'guesstimated' the distance when I recorded it in my training log book. 

I just saw the above picture of the distance you cover depending on which lane you run in. So if you need to run many laps on a track, see the exact distance in the picture above.

Give Him A Treadmill

Mauri after his debut marathon in Toledo

I had a patient who told me that while training the marathon segment of the Ironman triathlon event, she would often go to the old Kallang Practice Track and and run 50 rounds (20 km). She could focus on running and not have to worry about traffic lights, pedestrians or spraining her ankle on an uneven pavement.

Meet Vinny Mauri, who ran a 2:05:54 hrs in his marathon debut in April this year at the unheralded Glass City marathon in Toledo. The race had less than 1,300 finishers, no pacers and a previous course record of 2:19:31 hrs. 

He also does most of his training on a Planet Fitness treadmill. 6 months ago, 25 year old Mauri was largely unknown. However, at the Chicago marathon next week (11/10/26), he has a good chance of breaking the American record of 2:04:43 hrs set by Connor Mantz at the same race last year.

Mauri has what many consider an abnormal training routine. He runs the majority of his miles on treadmills at one of two Planet Fitness gyms near his hometown of Warren in Northeast Ohio.

He rarely runs slower than 6:00 min /mile (or 3:44 min/km) for any of his runs. He regularly reaches 30 miles (48 km) at under 5:00 min/mile (or 3:06 min/km) pace.

He runs very little in carbon plated shoes. In fact he only just signed a shoe contract with Asics last week. He does all that while working more than 15 hours a week at a running store. 

On June 28th this year, he earned 611 kudos after his effort on Strava post went viral for running 26.39 miles (42.7 km) on a Planet Fitness treadmill in 2:20 hrs. Impressed?

Only a week later, he ran 29.16 miles (46.66 km) even faster at 2:15 hrs marathon pace again on a treadmill. Or 5:09 min per mile (3:20 min/km).

He clocked a total of 1,223 miles (1957 km) in his last 10 weeks of training. All at an average pace of 5:38 per mile (3:30 min/km).

If you look at Conner Mantz's same 10 week training block leading up to his American record of 2:04:43 hrs set in Chicago last year, Mantz ran 1,182 miles (1891 km). His average pace of 6:35 min/mile (4:05 min/km) was almost a minute a mile slower than Mauri's.

For 4 straight Tuesdays from 25th August to September 15th, Mauri ran 4 godzilla sets of double workouts. On each of those Tuesdays, he ran 36 miles, with at least 27 of those miles at 4:56 min/mile (3:04 min/km) pace or faster. 

On 8th Septemeber, he ran 36 miles at an average pace of 4:56 min/mile (3:04 min/km). 2x50 minutes in the morning, 4x20 mins in the afternoon. That's 36 miles at 2:09:09 marathon pace. If you include his warm up and cool down runs, he logged 45 miles (72 km) that day (pictured below). 

If you include his 28 miles long run and a 13 miles "easy" run at 6:00 min/ mile (3:44 min/km) pace across the previous days from 6th-8th September, Mauri ran 86 miles in 3 days at an average of 5:27 min/mile (3:23 min/km).

He ran the fastest debut marathon in American history on a day the marathon world was watching Sabastian Sawe break 2 hours in London. In one race, he went from being a virtual unknown to 4th fastest of all time on the US marathon list.

Why does he run so much on a treadmill? Perfect weather, no need to worry about wind, snow or ice in winter or heat/ humidity in summer. He likes the convenience, gels and drinks always at hand and the bathroom is nearby if needed.

He also runs on a treadmill to protect himself as he has a natural tendency to pick up the pace during runs outside. In a 60 min recovery run outdoors recently, he wanted to run a 6:10 mile/min (or 3:55min/km), he averaged 5:25 min/mile (3:22 min/km) and was running sub-5:00 min/mile (3:00 min/km) at the end.

The Planet Fitness treadmills stop automatically after an hour, and Mauri has to stop and start the machine again once or twice per session, usually during his rest periods. The treadmills also max out at 12.4 miles/hour (20km/hr) or 4:50 min/ mile (3:00 min/km), meaning he cannot go faster than that, thus holding him back to prevent going too fast. That's slower than his marathon race in Toledo 2:05:54 hrs which is 4:48min/ mile (2:59 min/km).

Can he beat the US record next week? You can get good training on a treadmill, but it does not quite equal to racing outdoors. The race in Chicago next week will require one to know which moves to respond to when the pack goes out too fast or slow and how to adjust to the temperature and wind etc.

Mauri says he feel's fitter than before his race in Toledo. His entire buildup is documented on Strava (pictured above), yet so unorthodox, and does not include tune up races.

I don't know how it will translate to the streets of Chicago. Everything about Mauri's build up to Chicago is superior to Toledo. Longer buildup, significantly more miles at a much faster pace. He will also be racing against a stacked field.

I will definitely be cheering him on. The treadmill companies should give him a faster treadmill (than his race pace) to train at home.

PS *Mauri finished the race 10th overall and 3rd American in 2:06:45 hrs. He ran a 14:28 min 5 km split (2:53 min/km or 4:39 min/mile) from 20-25 km, on course for a 2:04 hrs pace. Alas, the oppressive humidity came back to bite him as he had to stop and stretch his hamstrings twice. 

Even though he was reeled in by Clayton Young, Charles Hicks and Japan's Akira Akasaki, he stayed at or near the front of that group as long as he could. Young would finish 7th overall in 2:05:23 hrs as the first American, Hicks was the 2nd american and 8th overall in 2:05:35 hrs, just 12 seconds behind Young.

Mauri is definitely not a one hit wonder.