# Latest Research: Ketones & Running Performance, HIIT vs Steady Runs, Hip Strength For Better Mechanics

Page: https://stenobird.com/podcast/the-run-smarter-podcast-530646/latest-research-ketones-running-performance-hiit-vs-steady-runs-hip-strength-for-better-mechanics
Text version: https://stenobird.com/podcast/the-run-smarter-podcast-530646/latest-research-ketones-running-performance-hiit-vs-steady-runs-hip-strength-for-better-mechanics.md
Podcast: [The Run Smarter Podcast](https://stenobird.com/podcast/the-run-smarter-podcast-530646)
Published: 2026-03-29T20:00:00+00:00
Episode link: https://share.transistor.fm/s/315a98c0
Audio file: https://media.transistor.fm/315a98c0/700bc274.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-run-smarter-podcast-530646/episodes/latest-research-ketones-running-performance-hiit-vs-steady-runs-hip-strength-for-better-mechanics
Duration seconds: 3551

## Resource

Learn more about Brodie's Research Database & AI Assistant 📄🔍 For MORE Run Smarter Resources 🏃‍♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! 🎉✨ In this month’s Latest Running Research episode, Brodie breaks down three fascinating studies that challenge common beliefs and refine how runners should approach performance and injury prevention. First, a randomized controlled trial on ketone supplementation reveals that while ketones significantly improve cognitive function—helping with reaction time and mental clarity—they do not improve running performance, efficiency, or fuel utilization . Despite feeling better during efforts, runners didn’t run faster, and some even experienced gastrointestinal issues, raising questions about their real-world value for endurance athletes. Next, Brodie explores a meta-analysis comparing high-intensity interval training (HIIT) vs moderate continuous running (MICT) . The key takeaway: HIIT is more effective at improving running economy (efficiency at submax speeds) , particularly at moderate intensities, while steady running is better for improving VO₂ max (your aerobic engine) . This reinforces the idea that both training styles serve different physiological purposes—and combining them strategically is the smartest approach for performance gains. Finally, a newly released review challenges one of the most common rehab narratives: that weak glutes cause poor running mechanics . Across 19 studies, there was no consistent link between hip strength and running biomechanics , and even strengthening programs failed to meaningfully change running form. Instead, Brodie reframes strength training as a way to increase load capacity , no…

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