Sources & Disclaimer
The science and methodology behind Ranner AI coaching.
Scientific Foundations
Ranner AI coaching recommendations are informed by established sports science research and guidelines, including:
- American College of Sports Medicine (ACSM) — Guidelines for Exercise Testing and Prescription
- International Society of Sports Nutrition (ISSN) — Position Stands on sports nutrition topics
- World Health Organization (WHO) — Global Recommendations on Physical Activity for Health
- European College of Sport Science (ECSS) — Research on training adaptation and recovery
Training Methodology
Ranner's coaching philosophy is grounded in well-established training principles used by elite coaches worldwide:
- Lydiard Periodization — Structured progression through base building, build, peak, and taper phases. Each phase is earned through consistent training.
- Polarized Training Model (80/20) — Easy days easy, hard days hard. Eliminating the unproductive "gray zone" of moderate intensity.
- Progressive Overload — Systematic increase in training stimulus to drive continuous adaptation.
- Gabbett's Acute:Chronic Workload Ratio — Maintaining a 0.8–1.3 ratio to minimize injury risk while avoiding both training spikes and undertraining.
- Evidence-Based Tapering — Reducing volume while maintaining intensity before target races.
- Nutrition Periodization — Fueling strategies adapted to match training demands across different phases.
How Ranner Uses This Research
Ranner AI combines peer-reviewed sports science principles with your personal data — including workout history, sleep, heart rate variability, and recovery metrics — to generate personalized coaching recommendations tailored to your body and goals.
Recommendations adapt daily based on your latest biometric signals. The AI monitors trends such as rising perceived exertion over multiple days, sustained sleep deficits, pain patterns, and workload ratios to make real-time adjustments to your training plan.
Disclaimer
Ranner AI provides informational fitness guidance only. It is not a medical service and does not diagnose, treat, or prevent any medical condition.
Recommendations are not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your exercise, nutrition, or health routine, especially if you have any pre-existing medical conditions.
While our AI coaching is grounded in sports science research, individual responses to training vary. Ranner's recommendations should be considered as one input among many in your training decisions.