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Why elite runners double (and why it works) There’s a reason high-level runners stack two runs in a day—but it’s not what most people think. In 2024, Rune Kjøsen Talsnes and colleagues compared a si
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You’re training hard but not adapting A 2005 experimental study by Philip Atherton and colleagues found that endurance adaptations don’t just happen from training volume. They depend on whether a ses
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The highest ROI workout isn’t hard If your training feels “pretty hard” most days… you’re likely leaving performance on the table. A 2023 study by T.L. Chiang and colleagues tested this directly ove
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Low mileage didn’t make him fast In 2013, Aaron Olson shared a detailed breakdown of his sub-3 marathon, averaging under 25 miles per week across his build. On paper, it looks like a low-volume succ
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Heart rate didn’t outperform effort. Let that sink in. In 2017, Johnson et al. ran a controlled 6-week study comparing heart rate–guided training vs. perceived effort in 40 runners. Both groups tra
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Cut mileage, not your fitness ceiling. Most competitive runners get this wrong every year. They shut things down completely… Then spend months rebuilding what they already had. But Liu et al. (2024
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Your brain decides when running feels heavy Most runners misdiagnose this. You go out for a normal run… And suddenly everything feels harder: ❌ Pace drops ❌ Legs feel flat ❌ Effort spikes early So
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You’ve been misled about overpronation The idea is everywhere: More pronation = more injury risk. But when you actually look at the data, that story falls apart. In 2014, Rasmus Nielsen and colleag
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You don’t quit when your legs fail You quit when effort feels unbearable. That’s exactly what the 2014 randomized controlled trial by Blanchfield, Hardy, de Morree, Staiano, and Marcora revealed. T
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You lose less fitness than you think The fear of losing fitness is often worse than the reality. A 2022 controlled study by Yun-Tsung Chen et al. followed trained endurance athletes through 2 weeks
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Shoe rotation isn’t what you think Most competitive runners rotate shoes. But not for the reason you’ve been told. In 2015, Malisoux, Ramesh, Mann and their research team tracked 264 runners for 22
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Cold plunges might be costing you gains Ice baths are everywhere in elite sport. But when you zoom in on endurance performance, the story flips. 🧊 Stenson et al. (2017) tested trained runners in a
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About @runners.reference

Coach Stéphane is a Instagram growing creator. With 789 followers and 110 posts, runners.reference's account shows a follower-to-following ratio of 31.6:1. View all content anonymously on Pictame - no login required.

runners.reference's engagement rate sits at 2.62%. For accounts with 1K-10K followers, the average is around 5%, so there's some room to grow — though every community is unique.

Out of the last 12 posts, 100% are videos and 0% are photos. Captions lean detailed, averaging 1297 characters.

2.62% engagement rate — room to grow compared to average for 1K-10K follower accounts.
31.6:1 follower-to-following ratio.

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@runners.reference

Coach Stéphane

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