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A study in 2015 found that runners using more than one pair of shoes during the same training cycle reduced their risk of injury by 39% compared to runners using only one pair. The researchers concluded that using multiple shoes alternates the forces applied to the body while running. In other words, switching up your shoes varies the forces your body must absorb, and this can go a long way to helping prevent injury.
Carbohydrate ingestion during exercise should be personalized and consider the duration (and intensity) and should look at the amount and type of carbohydrate.
A single carbohydrate source can be utilized (oxidized) at rates up to approximately 60 g/hour and this is the recommendation for exercise that is more prolonged (2–3 hours). For ultra-endurance events, the recommendation is higher at approximately 90 g/hour.