Running Smart: How Science Can Improve Your Endurance and Performance

by Mariska van Sprundel

A science writer and recreational runner explores the science behind popularly held beliefs about shoes, injuries, nutrition, "runner's high," and more.Conventional wisdom about running is passed down like folklore (and sometimes contradicts itself): the right kind of shoe prevents injury--or running barefoot, like our prehistoric ancestors, is best; eat a high-fat diet--and also carbo load before a race; running cures depression--but it might be addictive; running can save your life--although it can also destroy your knee cartilage. Often it's hard to know what to believe. In Running Smart, Mariska van Sprundel, a science journalist and recreational runner who has had her fair share of injuries, sets out to explore the science behind such claims. In her quest, van Sprundel reviews the latest developments in sports science, consults with a variety of experts, and visits a sports lab to have her running technique analyzed. She learns, among other things, that according to evolutionary biology, humans are perfectly adapted to running long distances (even if our hunter-gatherer forebears suffered plenty of injuries); that running sets off a shockwave that spreads from foot to head, which may or may not be absorbed by cushioned shoes; and that a good sports bra controls the ping pong-like movements of a female runner's breasts. She explains how the body burns fuel, the best foods to eat before and after running, and what might cause "runner's high." More than fifty million Americans are runners (and a slight majority of them are women). This engaging and enlightening book will help both novice and seasoned runners run their smartest.

Genres: Nonfiction, Science, Sports, Health, Fitness

304 pages, Paperback

Published September 14, 2021

Reviews

[Hunter Pardue · Rating 4 out of 5]

I received this ARC from NetGalley in exchange for an honest review.
RUNNING SMART sets out to tackle all those things we as runners have heard from fellow runners, the naysayers, or coaches. They break down each subject in great detail and seek out experts to asses some validity of the subjects. As a long distance and ultra runner, I was impressed with the information presented and gave me a chance to analyze my training in a new light. I appreciate that even after tackling each topic with thoroughness, they still show some things cannot be completely determined yet. The final line of the book perfectly summarizes what runners should takeaway, "Sometimes running is simply a matter of taste".
If a runner is looking for a more researched based book to find their "taste" of running, this is a book for them.

[Quinn Raseman · Rating 2 out of 5]

Got half way through and had to call it quits. I LOVE running and learning about it but this book was incredibly dry and really didn’t offer up much info. I wouldn’t recommend this book.

[Erin · Rating 2 out of 5]

Although this book covered a lot of FAQs related to running, i found the lack of conviction in some areas a little disappointing. I appreciate that the author did her research and asked experts for evidence-based recommendations but almost all of the expert advice was “it depends”. i felt that some topics weren’t explored in enough detail and the writing wasn’t very interesting or in-depth. As a beginner runner myself , I did not find this much more enlightening than the articles I have read in running magazines.

[Andrew Breza · Rating 5 out of 5]

A first-person account of a runner trying to get to the bottom of all the conflicting conventional wisdom in the sport by talking to the experts. It's like the book Mary Roach would write if she were an avid half-marathoner. What shoes are the best? Should you land on the front or back of your foot? What should you eat? The author isn't afraid to lay out the case for a particular approach when there is scientific consensus and punt to personal preference when there isn't.

[Suzanne Ray · Rating 3 out of 5]

There are only a few new facts here, but I loved those ideas! The news that shoes have not been found to affect injury rates, supports my feeling that a light shoe that feels good is the best. The fact that the body does not suffer more impact on dirt than on asphalt also matches my experience. In all, I found the idea that we don't need to worry about all the little things like shoes, supplements, and running surfaces, we can just work hard, is very refreshing. I should read this every year to keep things in perspective.

[iina · Rating 4 out of 5]

This was a thorough and easy to listen run through of the various science surrounding running. Great debunking of some myths, and as a non-competitive average runner this has actually increased my confidence in trusting my own gut feeling a lot.

[Nupur · Rating 3 out of 5]

An interesting read, if a little rambling at times. The most useful chapter for me was "Fatigue is all in the mind".

My notes--

Humans have evolved to run long distances but as we evolved to be bipeds, the human foot remains very injury-prone

There is no evidence to suggest that risk factors like age, gender, BMI, background, shoe type or foot type are related to running injuries. The only two factors that significantly increase the risk of running injuries are volume of training and previous injuries

The usefulness of running shoes is extremely overrated and there is very little difference between one pair and the next. Look for only one thing when buying running shoes: comfort

Modern running shoes, no matter the features, do not reduce the risk of injury. Experienced coaches believe that you should rotate two or three pairs of shoes, and also vary the routes and surfaces you run on

There is no current evidence that barefoot running is any safer or any less safer than running with shoes

You can use strength training to alter your muscle fibers to some extent. Long distance runners should train at a low intensity (lots of repetitions with relatively little weight) while sprinters should train at high intensity (few repetitions with heavy weight)

Most chronic running injuries are caused by overuse: training too fast, too far, too often. How you deal with an injury when it first happens has a significant bearing on the risk of the injury becoming severe

Bone density of women is strongly influenced by how active they were before the age of eighteen

For recreational athletes, there is no need to follow a special diet- just eat healthy, normal food
The relationship between exercise and weight loss is complicated. It is clear that diet is better than exercise when it comes to losing weight.

Running is also a mental sport, maybe even more so than previously believed

What causes us to stop or slow down during a race? It has nothing to do with your muscles or energy system and everything to do with the brain. Some scientists believe that we rarely reach the point of physical exhaustion while running. We stop because our brain is exhausted

The all important factor in the case of endurance sports is perception of effort, so lowering the perception of effort can boost performance

Mental fatigue has a negative effect on endurance performance

Develop mental resilience by going for a run when you really don’t feel like it

There is often no evidence or insufficient evidence to support a particular claim. Do some experimentation for yourself. If you feel like something will help, then it often does. But be wary of gimmicks

[Andrew Warren · Rating 4 out of 5]

I consider myself to be a casual runner, usually jogging 3-4 miles once or twice a week. It’s a hobby (albeit a painful one) I hope to continue for the rest of my life. I’m constantly in half-hearted pursuit of ways that I can improve my running experiences and keep my body from breaking down. The problem with most of the running articles I come across is the casual drift into pseudoscience and hearsay which, if one is willing to follow the money trail, can often be traced back to a company that's trying to sell unnecessary running gear to suckers like me. It's hard to know which information is reliable.

When I found “Running Smart” at The COOP bookstore near Harvard, I thought I'd finally found my golden goose. Convincing title and proximity to ivy league? I'm a sucker for the halo effect. You can imagine my dismay when I got a few pages in and realized I'd spent precious money on a book that doesn't really have concrete answers to any of my questions. I learned that there wasn't conclusive evidence to support many of the beliefs that are sincerely held by running communities. Since running has only become widely popular as a leisure activity in recent history, there have been relatively few research studies performed. Furthermore, most of the research so far has concluded that individual runners achieve their best results when they are simply in tune with their bodies and doing what’s comfortable to them. "My bad," I guess, for getting my hopes up.

Once my expectations were tempered, I settled in and enjoyed the book for what it is: a thoroughly researched tour of the scientific evidence (or lack thereof) surrounding different topics in the running world. Van Sprundel is herself an avid runner, and I enjoyed reading about her personal exploration of the topics in the book alongside her synopsis of the expert opinions and various research studies.

Was I given the one piece of advice which will preserve my knee health into my 70s and 80s? Probably not. There were many helpful tips sprinkled throughout the book, but the most valuable information to me was the freedom to experiment with different variables and figure out what works best for my body. I would recommend this book to anyone who is interested in learning about the science and history of running. I would especially recommend it to anyone who is thinking about dropping a bag of money on their next pair of “corrective” running shoes.

[Lachlan Finlayson · Rating 4 out of 5]

I am grateful to NetGalley for providing an advance copy of this book in exchange for my honest review.

This is a book written with the intention to “…search for the science behind running…”. I think it succeeds and being a runner, I thoroughly enjoyed it.

It is laid out in eleven chapters, each covering some aspect of running. Beginning with some history and evolution, the book moves on to more traditional aspect of running including shoes, techniques, body types, nutrition, hydration, psychology and so on. The author is a runner (up to half marathons at the time of writing the book) and she presents these topics well, relating to both amateur and professional runners.

Originally published in Dutch, the author has sought out scientists and specialists in the Netherlands as well as the US, UK and elsewhere. The science is presented, and where conclusive, outcomes are discussed. Where it is inconclusive, the author is clear on the implications. Studies draw conclusions for ‘average’ runners, but as we are all individuals, what may be best for one person, may not be best for another. This is a pragmatic approach to so many aspect of running, and it is refreshing to have inconclusive issues discussed fully and frankly.

Often the advice with inconclusive outcomes is to ‘try’ some approach, equipment, nutrition and so on and see how it is for you; preferably before a big race day ! If your running shoes are comfortable, that is the main thing, rather than the latest shoes which attempt to correct your style or have some special feature.

Each chapter ends with a Tip. A short paragraph with the main take-aways of the discussion. A nice touch if the reader has skimmed some of the scientific discussion. For those wanting further detail, each chapter has a comprehensive bibliography. The research discussed appears to be very up to date and practical. Sometimes clarifying, debunking or at least challenging previously accepted facts regarding running.

I learnt a lot from this book. In particular in the areas of hydration (don’t over hydrate) and shoe selection ( wear comfortable running shoes, not necessarily the latest technology which may or may not make a difference). I liked that outcomes and conclusions were discussed with respect to both professional and amateur runners.

Although there have been many books published over the decades on running, it is only in more recent years that an abundance of scientific studies have been carried out on runners, the human body, DNA and so on. This book should attract both existing and newer runners seeking sound advice and up to date information. The author provides useful and practical information in a warm and inclusive writing style. I wish her the very best with the publication of this book, and of course with her running (and the full marathon she mentions in the epilogue !)

[Julia Goldstein · Rating 4 out of 5]

As a recreational runner in my 50s, I was hoping that this book would teach me how I can ramp up my training and not get injured. Unfortunately, there’s no easy answer. As van Sprundel uncovers in her thorough research, multiple research studies often contradict each other. Still, this book contains a wealth of information to inspire runners to make the choices that are right for them regarding shoes, weekly mileage, and more.

The author shares details she learned from the experts she interviewed, interwoven with stories from her experience as a runner. Some sections feel a bit too detailed, but overall, the book flows fairly well.

I especially like the chapters about the mental game of running. The examples right true, including the explanation of why we can feel exhausted near the end of a long race but somehow create a burst of energy when we see the finish line. I also appreciate the comment that running on a treadmill feels faster than running outdoors at the same speed.

Some sections of the book felt a bit clunky, but part of that might be because it is translated from the Dutch. There are some errors, like where it reads “sown together” instead of “sewn together.” Also, the Kindle edition has many formatting errors that I hope the publisher will fix before publication.

[Mónika · Rating 2 out of 5]

I wanted to enjoy this book, but realistically it felt like a study with n=1 from start to finish. The author put a lot of work into researching the topics of common misconceptions for runners, yet most received a cursory discussion at most. It focused on optimizing your running endurance but gave little treatment to ultrarunning within that subset, even to say “this is new and we don’t have enough information to have any firm statements yet.” The conclusions are very similar to Good to Go: believe it works and it will, eat adequate nutritious food, stay properly hydrated, listen to your body not the gurus on the internet, and find what works through trial and error. My biggest frustration was that often the author cited studies where the sample size was small (n=10 or so) and entirely (or mostly) male. She never once pointed out this discrepancy in the data and she never sex disaggregated the data for large studies and reviews, making it essentially useless information for coming to gendered conclusions (see, Invisible Women: The Gender Data Gap). There were also several instances when the author—perhaps translator—elected to term adult females as “girls” instead of “women”. Overall, I would NOT recommend this book to anyone who wants to be a better runner and have serious beef with it being used as a resource to guide runners of any kind.

[Derek · Rating 4 out of 5]

One of the few books I read over a weekend. Quick read and has enough information to keep the reader engaged.

I enjoyed that the author wanted to tackle the running fact vs myth and questioned various scientists and running experts on the different topics that runners always wonder about. Do the various running shoes really help a person run better, nutrition, body composition, genes, training load/capacity, etc. The topics were divided into individual chapters and all ended with a conclusion and tip at the end. It was a fun read and helped remind me that a lot of information out there is still yet to be proven to work but the media and running lore perpetuates certain myths that we take to be reality. I would have found this more interesting if the writer had interviewed more researchers/scientists worldwide than mainly just Netherlands and Europe based individuals but it could be just the nature of where she is based.

Would have also liked to have more conclusions and deeper analysis on some topics rather than say it depends and leave the reader wondering what to do next. Overall still a good book and a healthy reminder that running is as simple as we make it out to be. Unless we are professional athletes, it makes sense to just get out there and exercise, keep it moderate and eat healthy.

[Nathan · Rating 4 out of 5]

Great insight and information from the front lines of science.

Anyone who runs regularly, at the very least, wants to get started knowing that they're not causing direct harm to themselves, and taking every running article related to stride, nutrition, shoes, etc. to heart can leave one thoroughly confused as to what's for them.

This book allows for the reader to make their own decisions as to which avenues they want to take in terms of the many dimensions through which one can improve their running experience and/or training regiment. From examining exhaustion as perceived effort and testing whether striking on the forefoot or heel is superior to shoe cushioning and listening to music, there's a lot of hot topics covered, and that makes this a pretty wonderful resource.

It's true that some of these studies might be superseded very soon by future discoveries, but the way I look at it is that it just sets van Sprundel up for releasing more editions.

A neat aggregate of material guaranteed to at least give you some idea of how to forge your own path toward, well, running smartly. Empowerment via knowledge is a cool thing.

Many thanks to NetGalley and MIT Press for the advance read.

[Elaine · Rating 4 out of 5]

Thank you to NetGalley for an ARC of Running Smart.

As a runner for nearly 18 years, I was excited when my request was approved.

I'm always looking for ways to improve my running and will enable me to run well into old age.

The author does a great job exploring the science behind popular and hyped beliefs about shoes, injuries, nutrition, barefoot running, just to name a few.

She puts fact and science at the forefront, talks to renowned scientists studying runners, biomechanics and physiology and participates in some of the studies herself where she eventually discovers that when it comes to running, the best plan is one you are most comfortable with.

Every runner is an individual with his or her own specific needs, injuries, body type, running stance and motivation and commonly held beliefs and myths are based on the 'average' runner, which is a misnomer, since we're all different.

If something works for you as a runner, then go for it.

This is a great book that will help all kinds of runners, seasoned and beginners, run smarter, healthier and easier.

[Mitch · Rating 3 out of 5]

Actual - 3.5

This was another interesting read to get me psyched for my next marathon training block. Since I'm still recovering from some little leg strains, I'm chomping at the bit, and books about running help.

This one, much like Amby Burfoot's Run Forever, was about gleaning what I wanted to glean. I might re-read it in a few years and get something entirely different. I appreciated van Sprundel's scientific approach. Her tone throughout the book can be summed up as, "Yeah, no." As in, "yeah, you think that getting these shoes or eating these things is going to be the secret to strong running performance, but no, it's not, because science finds no evidence that it helps performance."

The mind is powerful; capitalism is more so. How much shit have I bought thinking this will be ESSENTIAL to my success and experience as a runner. As with most things, there is no silver bullet or perfect way of doing things to get the best results. It's a lot of little things and bodies are truly amazing.

I recommend this to anyone interested in running but who is willing to laugh at themselves for being ridiculous followed by trusting more in pure data.

[Matt Swanson · Rating 3 out of 5]

I have read inspirational books on running and memoirs of athletes, but never a book about the science of running. There were some cool takeaways, like how beneficial running is for mental health and how the advice you get when buying running shoes is probably wrong. Much of the evidence for specific guidelines on running like technique and nutrition is complicated, but thats to be expected from the process of science. I feel like this book could have been organized a bit differently, or maybe some charts would have helped, there are many chapters with variations of 'the scientific community is studying this aspect of running but does not agree on the evidence'. Another personal takeaway from this book is that I must be doing a lot right in my running routine simply because I havent had any major injuries. Interesting read if you are into the subject.

[Taylor Murphy · Rating 3 out of 5]

Will give credit where credit is due—this book was picked-up and put-down throughout the course of a few long months, so there was a lack of continuity from my end.

That being said, the read is a bit dry. I enjoyed the scientific nature of both the exploration and the writing, along with the ample layers of nuance and subsequent sourcing throughout, but it did feel a bit laborsome to eclipse.

Particularly enjoyed learning about the anatomy of lower extremity injury prevention as it pertains to shoes, inversion/eversion, and more. The training load and gut-connection chapters were also some of my favorites, as I feel recreational runners struggle with those two areas more than others.

Overall, it was OK. Would possibly reread under different circumstances, but nothing is guaranteed.

[Carianne Carleo-Evangelist · Rating 3 out of 5]

Thank you, NetGalley, for a copy of this book in exchange for an honest review.
As a runner, I was curious to see what new science was out there as far as injuries. Van Sprundel provided a lot of information, but it wasn't as new as I would have hoped, as it appears there was some delay in the research, writing, and then the English translation. Still, it was good food for thought especially as it relates to running shoes. This book is dense, as the author conducted many interviews with a wide range of subject matter experts. I especially enjoyed the practical vs. the research. The writing is a little dry, but that may be the translation more than the writing itself.

[Kaitlin Moye]

This book was so interesting! As a lifelong runner, I decided to read this after hearing about all of the scientific studies and research that is presented in this book. I am always looking for ways to train smarter, not harder and I learned some great tips. Also, why have I been wearing stability shoes my whole life?? Time to change things up! I thought this book covered all the “hot spots” like race nutrition, shoes, and mileage in a way that all runners will appreciate, regardless of their fitness level.

[Camila · Rating 4 out of 5]

A huge recommend for runners! This non-fiction book about the science of running exposes the different research and (current) conclusions regarding different aspects of running. It almost takes up these tips people disseminate with only anecdotal evidence and shows us what science really thinks about them, including about special shoes for pronation, hydration and fuel, running barefoot, compression socks, and the different aspects of our bodies/genetics that make us more or less apt for running.
The author talked and met with scientists and it's fascinating to follow the different research that's out there. Some disprove others, etc. so I didn't feel there was as much 'concluding evidence' as it could be, but I took this took as a way to learn about running and my own running experience. I finally understood why some things work for me and others don't, that was truly fascinating. I'll definitely be going back to it time and time again.
*This book was given to me by the publisher through NetGalley in exchange for an honest review – all opinions are my own.*

[Emily Mellow · Rating 3 out of 5]

It's just ok.
Maybe it's poorly translated, or maybe the pandering, condescending, overdone voice of the person reading the audiobook got on my nerves, but it didn't seem like a great book.
I felt no confidence in the author or that anything they were saying came from a place of solid experience and mastery. It felt like a book that might be good for someone who hasn't read anything about running, or even run much. But even then, there are better books.
I can't think of anything I got from it, except that maybe I need to let go of my innate drive to read all the books on running.

[Meg]

*Advanced Readers copy from Netgalley*

A solid, approachable review of the various aspects and myth-making around running. Much of the information might be found in other texts but this is a nice current recapsulation of what the science can (or cannot) tell us so far based of interviews with experts and the most recent studies. My favourite chapter was 11, about the effects of exercise on the brain.

[Kuan · Rating 3 out of 5]

3,5 stars, not a lot of new information.
Unexpected cameo of my research professor who got interviewed, 0,5 stars extra.

A lot of things are hype in the running industry.
Shoes dont matter, compression socks dont matter, running style can help with certain injuries: switching from heelstrike to front foot can help with shin splints, but can give you achilles injuries instead so pick your poison.

[Monica Pierce · Rating 4 out of 5]

What I found most refreshing about this book is that it wasn’t an athlete preaching “the right way” to do things.

Instead, it felt like a fellow running enthusiast with a researcher’s heart—someone genuinely curious, doing their best to share what they’ve learned. They reached out to professionals across a wide range of running-related topics and consistently presented both sides of the conversation.

[Sarah Dykes · Rating 3 out of 5]

This is a comprehensive and well rounded look at one of the world's most popular exercise hobbies - running! From nutrition to shoe selection to gait, this book covers all aspects of running. While I did not find any of the information "new", it was a great read. I would especially recommend it to beginner runners.

Thank you to Netgalley for an ARC in exchange for review.

[Tom Leonhardt · Rating 3 out of 5]

Nice read, a little vague on some issues and most of all I didn't learn too much new stuff even though I am a novice in the field. Also I didn't like the structure of the book too much and the writing in general because it was somewhat repetitive in terms of rhetoric. And what I am disappointed about: the book didn't deliver on its promise, i.e. the title.

[Chip Scarinzi · Rating 5 out of 5]

Loved it. Great work, Mariska! Very helpful insight into the assumptions and myths many runners believe. On running shoes, nutrition, and everything in between. Highly recommended for the competitive runner.

[Caroline · Rating 3 out of 5]

3.5- about as much fun as a lit review can be!

basically, do what works for you bc on most things science has no idea.

wrapped up nicely by citing samuele marcoca: “the fact that something is perceived does not make it any less real or forceful”

[Ashley · Rating 2 out of 5]

I had such high hopes for this book, but in the end, science can't give us any answers. Everything she explores, she concludes there's "no scientific evidence." The only thing I learned was to just go with comfortable shoes for me.

[Paul Taylor · Rating 3 out of 5]

I enjoyed reading this book. I found it well written, well researched and the topics very relevant for the curious runner. Unfortunately, many of the studies and evidence are inconclusive and so much of the advice is along the lines of “try it for yourself” and “listen to your body”.