Running — an activity that appears to be the simplest — what complex scientific principles does it actually contain? When a scientist with a background in physics meets a record-holder who has completed a 100-kilometer ultramarathon in the frigid Antarctic, what sparks will fly? Recently, at the Midland Science Festival during Science Week Ireland, an in-depth dialogue titled “The Science of Running” attracted wide attention within the endurance sports community. Speaker Dr. Barry Fitzgerald — an avid runner and physicist — together with Ireland's 100 km national record holder Keith Whyte, examined the human body's "precision machine" from four dimensions: physiology, training methods, energy metabolism, and mental resilience, not only unpacking how it operates but also overturning many common assumptions about ultra-distance running. RunYeah brings you an exclusive distillation of the key points from this conversation, helping you rethink every step you take. At the outset of the discussion, Dr. Fitzgerald offered a key biomechanical insight: running isn't just about muscular force—it's a 'physics game' of energy recovery. For recreational runners, there is often an overemphasis on muscle contraction and force (such as the quadriceps and triceps surae), while connective tissue—especially the key role of tendons—is neglected. Keith Whyte notes that, in long-distance running, the Achilles tendon plays a crucial role. "Spring effect" refers to the moment of foot strike in running when the Achilles tendon is stretched like a spring, storing elastic potential energy; during the push-off and takeoff phase this energy is released, helping propel the body forward. Scientific research shows that efficient runners can recover as much as 35%–40% of energy through their tendons. This means you're not just running with your muscles, you're also running with your tendons. Keith stresses that although the Achilles is powerful, it is also one of the most vulnerable areas for runners. Because it has relatively poor blood circulation, recovery is extremely slow if tendinitis or rupture occurs. Therefore, strengthening calf eccentric strength and maintaining ankle-foot flexibility are essential for any runner aiming for a long career. When discussing his training philosophy, Keith Whyte breaks the stereotype that ultramarathoners only pile on mileage and don't work on speed. As an elite who can maintain a high pace in 100 km races, his training schedule not only includes long LSD (long slow distance) runs, but also high-intensity track speed sessions. "If your legs forget what it feels like to turn over quickly, you won't be able to stay efficient over long distances," Keith reveals. Even when preparing for 100 km or longer events, he still insists on doing short-interval repeats. His training often includes repeats of 800 m, 400 m, 300 m and even 200 m. These workouts are not intended to give him the explosive power of a sprinter, but to maintain excellent cadence and neuromuscular recruitment. Through speed training, a runner’s legs become more “stiff” at the moment of ground contact, which helps reduce ground contact time and improve running economy. For recreational runners, this is a great insight: whether your goal is a full marathon or a 100-km trail race, speed reserve is always an indispensable part of the endurance pyramid. Simply slogging away in your comfort zone may build an aerobic base, but it won’t improve the body’s mechanical efficiency. The science of "what to eat" is one of the most debated topics in endurance sports. In the conversation, Keith Whyte shared his "dual" nutrition strategy as a top athlete, which essentially validates the classic sports nutrition principle of low-carb training, high-carb racing. Fasted runs on training days training refers to Keith is accustomed to drinking only a cup of black coffee before his long run on Sundays, running in a fasted state. From a scientific perspective, this practice is intended to force the body to increase fat oxidation when glycogen stores are low. For ultramarathon runners, body fat is an almost limitless fuel reserve; training the body to use fat efficiently is key to avoiding "hitting the wall" during a race. However, Keith is clearly opposed to demonizing carbohydrates in all situations. He points out: “If you want to run fast, or do high-intensity intervals, you need sugar, which means you need carbohydrates.” During high-intensity exercise (such as when heart rate exceeds the lactate threshold), fat metabolism is too slow to meet the muscles' explosive demands. Therefore, on race day or during hard workouts, supplementing sufficient carbohydrates via energy gels and sports drinks remains an iron rule for maintaining competitive performance. This perspective reminds runners: nutrition strategies should be adjusted dynamically according to training goals, rather than blindly following "ketogenic" or "very low-carb" diets. Dr. Barry Fitzgerald turned the conversation to the brain — the command center of running. He mentioned the "hitting the wall" that terrifies marathoners. From a physiological perspective, it's muscle glycogen depletion: a self-protective mechanism in which the brain forces power output down to protect the body. But for Keith, it's more of a psychological battle. Keith believes that ultra-distance running is essentially about problem-solving ability. When the body sends "stop" signals at 30 km, 60 km or even 80 km, runners need to rely on mental resilience to override the physiological alarms. When confronted with the huge pressure of distance, the brain is prone to feelings of intimidation. He suggests runners use a chunking strategy, breaking long distances into a series of manageable small goals (for example, "run to the next aid station" or "hang on for another 10 minutes"). This kind of mental cue can effectively reduce perceived fatigue. At the end of the conversation, the two discussed how technology is reshaping running. From heart rate straps to power meters to carbon-plated running shoes, modern runners are becoming increasingly "digital". Dr. Fitzgerald pointed out that while technology can provide detailed metrics such as VO2 Max (maximal oxygen uptake) and ground contact balance, data are ultimately an aid. Keith added that over-reliance on watches can sometimes become a psychological burden. Runners should, in some workouts, try "disconnecting from data" and return to a keen sense of bodily feel, because in extreme fatigue or bad weather your body's sensations are often more honest than cold numbers. This "Science of Running" conversation is not only a summary of elite athletes' experiences, but also a scientific exploration of human potential. It tells us: there is no single correct way to run. As Dr. Barry Fitzgerald says, every runner is their own scientist. Our body is the laboratory, and every training session is an experiment. Whether you're trying a new interval training method, adjusting the timing of energy gel intake, or feeling the Achilles tendon's every recoil, you're writing your own "science of running" with every step. Before you lace up and head out next time, consider this — are you training your muscles today, or are you honing that invisible "spring"?
Text： Trail Running Big Bang /Editor：xiaocai Image:Trail Running Big Bang & Online/Visual:Five YearsTrainee
