Ekaterina Gromova

21 articles

science running health nutrition training cycling

Author's articles

Caffeine gum: 25 studies, an effect size of 0.195 and exactly zero in people who already drink a lot of coffee

Caffeine gum is leaving its military niche and moving into running, and interest in it keeps growing. A meta-analysis published in September 2026 gathered 25 studies and 390 participants: the gain is real, it is statistically significant and it is also tiny. And in some people it is absent altogether — we look at who exactly, and at why you have to chew for ten minutes.

nutrition supplements science

Ekaterina Gromova•Sep 21, 2026

Carnosine: 299 participants, 12 weeks at 2 grams a day and two significant results out of 126 comparisons

Carnosine is a dipeptide that buffers acid in muscle; it and beta-alanine are sold as supplements to fight “acid build-up”. The largest RCT to date (JISSN, 2026) found no difference from placebo in any of seven tests across the whole group. An effect surfaced in only two subgroups. We explain why that is weaker than it sounds, and what beta-alanine does that carnosine does not.

nutrition supplements science

Ekaterina Gromova•Sep 14, 2026

Your watch lies by kilometres: eight GPS models, a 3.2–6.1% error, and why the forest is “shorter” and the track is “longer”

The same long run: you have 32 km, your partner has 29. A look at validation studies of sport watches: up to 9% under-reading in the city and the forest, systematic over-reading on the track, a 12.1% error for the worst model over 4,000 m, and where the extra three kilometres come from when there are no satellites.

running gear training

Ekaterina Gromova•Sep 7, 2026

HYROX from the inside: 59% of the time is running, and lactate peaks at the stations

Hybrid races are sold as a test of strength. Laboratory measurement says the opposite: the only variable that predicts the result is VO₂max, while grip strength and muscle mass do not correlate with finishing time at all.

training running science

Ekaterina Gromova•Sep 1, 2026

The suit that buys 1% of running economy: why aerodynamics has nothing to do with it

adidas claims the Techfit Endurance Suit improves running economy by “more than 1%” — around 48 seconds over a two-hour marathon. The interesting part: the manufacturer does not say this is about airflow. Polyurethane tapes stabilise the pelvis.

running marathon gear

Ekaterina Gromova•Aug 24, 2026

Blue-green algae cancelled the swim at Ironman Leeds: what it is and why it will happen more often

A day before the start the organisers removed the swim leg: the concentration of cyanobacteria in the lake turned out to be significantly above the threshold recommended by the UK health agency. The race became a duathlon. Here is what blooms, why it is dangerous and how to assess the water yourself.

triathlon swimming health

Ekaterina Gromova•Aug 24, 2026

GLP-1 in recreational sport: 2.9% have already tried it, 78% know nothing about the risks

Semaglutide and tirzepatide have reached the running group chats. A survey of recreational athletes shows who takes them and why, and STEP-1 data show how much of the lost weight is muscle. WADA has added the drugs to its 2026 monitoring list.

nutrition health science

Ekaterina Gromova•Aug 18, 2026

Pronation: the “marketing myth” that actually worked in the one blinded RCT

372 runners, six months of follow-up, shoes that looked identical: the motion-control pair cut injury risk by 45%, and by 66% in runners with pronated feet. Why that still isn't a reason to trust the video analysis at the shop.

running injury-prevention science

Ekaterina Gromova•Aug 10, 2026

BPC-157: 36 studies, and only one of them in humans

The peptide ultrarunners inject to avoid surgery. A 2025 systematic review found 35 animal studies and a single retrospective case series of 12 patients. Here is what is actually known and what it puts at risk.

science health injury-prevention

Ekaterina Gromova•Aug 7, 2026

Taurine in the heat: why «6 grams for men, 4 for women» is the same dose

In a study at +32 °C and 60% humidity, taurine extended time to exhaustion: 6 grams worked in men, 4 in women. Here is why that difference is almost certainly not about sex at all.

nutrition science cycling

Ekaterina Gromova•Aug 7, 2026

Watches That “Measure Blood Sugar”: Why It Is Physically Impossible and Why It Is Dangerous

An ordinary optical sensor on the wrist cannot measure glucose — not because the algorithms are bad, but because it never collects the signal in the first place. We unpack the physics, a fresh re-analysis of the data, the FDA position, and what actually works.

health science nutrition

Ekaterina Gromova•Aug 6, 2026

Type 1 Diabetes and Endurance: How to Train Without Fearing Hypoglycemia

Aerobic work drives glucose down, while intervals can push it up — and that changes the entire tactic. We break down target ranges, insulin adjustments and the 90-minute rule you should be discussing with your doctor.

health science running

Ekaterina Gromova•Jul 30, 2026

Dirty air and running: why you should watch ozone, not the AQI

A meta-analysis of 23 studies found a significant link with performance for just one pollutant — ozone. PM2.5 particles and the overall air quality index showed no reliable effect. Here is what that changes in practice.

health science running

Ekaterina Gromova•Jul 29, 2026

Atrial fibrillation in endurance athletes: it's the volume, not the sport

Endurance-sport enthusiasts get atrial fibrillation 2–5× more often, but the relationship is U-shaped: moderate training protects the heart, while chronic mega-volumes may raise the risk. We break down the data and the signs that it's time to see a doctor.

health science running

Ekaterina Gromova•Jul 22, 2026

NSAIDs in long races: why the “just in case” pill hits your kidneys

Almost everyone takes a painkiller before the start, yet it does nothing for performance. Here is what the research says about kidneys, sodium and recovery — and what to do about pain instead of reaching for a pill.

health injury-prevention science

Ekaterina Gromova•Jul 19, 2026

Omega-3 for recovery: what a meta-analysis of 41 studies showed

Fish oil is no “magic boost” to your results, but 2–4 g of EPA+DHA a day noticeably dampens inflammation, muscle damage and soreness. And it works strongest precisely in recreational athletes.

nutrition science running

Ekaterina Gromova•Jul 18, 2026

Tapering for Race Day: How to Unload and Peak

A good taper adds an average of 2–3% to your race result. We break down what the research says and lay out a ready-made 3-week plan for the marathon and half marathon.

training running marathon

Ekaterina Gromova•Jul 16, 2026

Beetroot juice for endurance: who it really helps and who it doesn't

A meta-analysis of 33 studies and 519 athletes settles the question: beetroot nitrate delivers a small but real gain in sprinting, power, and VO₂max. We break down the dose, the timing, and why in elite athletes the effect often “gets eaten up.”

nutrition science running

Ekaterina Gromova•Jul 12, 2026

Creatine isn’t just for the “gym”: what science tells runners and triathletes

A fresh review in the journal Nutrients gathered 38 creatine studies in endurance sports. The verdict: it has little effect on “pure” aerobic work, but genuinely helps sprints, strength work, and recovery. We break down who needs it and how to take it.

nutrition science training

Ekaterina Gromova•Jul 2, 2026

Sodium and potassium: the new 2019 guidelines and what they mean for athletes

The U.S. National Academies revised the reference intakes for sodium and potassium and, for the first time, introduced a category aimed at reducing disease risk. Let's break down how to read these numbers if you train for hours.

nutrition health science

Ekaterina Gromova•Jun 23, 2026

Hyponatremia: when there's too much water

In a marathon or an ultra, drinking too much can sometimes be more dangerous than drinking too little. Let's unpack what hyponatremia is, why endurance sport is a risk zone, and how to drink wisely.

hydration health science

Ekaterina Gromova•Jun 11, 2026