Evidence first.
Plain English.
Research helps shape how we think about training. It does not prove RunAI's predictions or guarantee an outcome. We link to the underlying work so runners can see where the thinking comes from.
HIIT for recreational endurance runners
A systematic review found that combining high-intensity intervals with continuous running can improve performance, VO₂max and running economy.
Read the original study ↗02 · EXTERNAL RESEARCHSpecific sprint training improves sprint performance
A review of 48 studies found specific sprint training produced meaningful improvements across sprint distances.
Read the original study ↗03 · EXTERNAL RESEARCHTraining load, fitness and injury risk
A review argues that appropriate progressive loading can build resilience, while rapid or poorly managed changes in load can increase risk.
Read the original study ↗How RunAI uses research
We use sports science to challenge assumptions and inform product rules, then compare those ideas with what actually happens in training. As better evidence emerges, the system should change with it.