tag:blogger.com,1999:blog-1725419236387477532024-03-15T21:11:59.230-04:00Run Long, Run HealthyTraining. Nutrition. Shoes. Injury Prevention. YouAmby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comBlogger104125tag:blogger.com,1999:blog-172541923638747753.post-10877579988739766102024-02-21T08:09:00.006-05:002024-02-21T08:14:45.781-05:00February 23, 2024 ... And Beyond<p><span style="font-family: arial; font-size: large;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSFARohXft8CYciYThZPCbygMBKwzFcv_LpCr87UJW9SQvaAyg3CAro-nA5l2QiEhdL5ULbqPvqjqO6BlNB7h4bHz5WZVDZFk4sHEk3VjMhpdaq48pxWdAHVfuaq2a-E4ZF1Vt1XeIA0rS4OM1NgdDXbQjnttUKXjPRdVq-QtD6FD3rOcAwBWJgpaotmJX/s234/Amby%20Marathon%20Handbook%20Logo.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><b><img border="0" data-original-height="147" data-original-width="234" height="201" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSFARohXft8CYciYThZPCbygMBKwzFcv_LpCr87UJW9SQvaAyg3CAro-nA5l2QiEhdL5ULbqPvqjqO6BlNB7h4bHz5WZVDZFk4sHEk3VjMhpdaq48pxWdAHVfuaq2a-E4ZF1Vt1XeIA0rS4OM1NgdDXbQjnttUKXjPRdVq-QtD6FD3rOcAwBWJgpaotmJX/w320-h201/Amby%20Marathon%20Handbook%20Logo.png" width="320" /></b></a></span></div><span style="font-family: arial; font-size: large;"><b>The most recent content from Amby Burfoot's "Run Long, Run Healthy" newsletter is now available each week from our partner, MarathonHandbook.com. <a href="https://marathonhandbook.com/run-long-run-healthy-archive/" target="_blank">Here's the link.</a></b></span><p></p><p><span style="font-family: arial; font-size: large;"><b>This includes an Archive of past issues of RLRH.</b></span></p><p><span style="font-family: arial; font-size: large;"><b>This link includes access to the <u>free, but abridged </u>version of "Run Long, Run Healthy."</b></span></p><p><span style="font-family: arial; font-size: large;"><b>To subscribe to the complete, full-text version of RLRH, <a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" target="_blank">go here and consider the options.</a> This link includes an offer for 20% off the normal subscription price.</b></span></p><p><span style="font-family: arial; font-size: large;"><b>Thanks. <i>Amby Burfoot</i></b></span></p>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-45917415011865847322024-02-14T08:30:00.001-05:002024-02-14T08:30:12.018-05:00February 15, 2024<p><span style="background-color: white; font-weight: 700; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Every Day, Every Year Strength Training Becomes More Important For You</span></span></p><span id="docs-internal-guid-74abe13d-7fff-d04d-1582-fe86e1c4ec32"><span style="font-family: arial; font-size: large;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">With every year that passes, strength training becomes more important to your overall fitness program. That’s the conclusion from two recent studies, which confirm many others.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The first </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">doesn’t say anything about improving your 5K or marathon times. But it contains an important message nonetheless. </span><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“It is evident that aged muscle displays delayed, prolonged, and inefficient recovery. These changes can be attributed to anabolic resistance, the stiffening of the extracellular matrix, mitochondrial dysfunction, and unresolved inflammation as well as alterations in satellite cell function.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">In other words, with advancing years, you need to double down on strength training. It contributes to “fostering healthy aging”--the essential first step to better performance. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The authors recommend that your program should consist of “both concentric and eccentric contractions.” Also: While you work hard at your strength training, you also need to allow sufficient recovery between sessions, especially as you age beyond 65. More at </span><a href="https://www.mdpi.com/2073-4409/13/3/255" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Cells </span></a><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">A separate paper looked into differences in strength and biomechanics among female runners. It compared runners in their 20s with those in their 60s. This was important because </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“the relationship between age and running biomechanics specifically in female runners had not been well-studied prior to this research.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The good news: While older runners are slower than younger ones,</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> “there are no significant relationships between age and variables of running biomechanics.” That is, the older runners are able to maintain good running form. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">However, the ladies don’t have a get-out-of-jail-free card. They </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">do</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> lose strength with age, and need specific exercise regimens to slow the loss. Particularly useful: isometric knee extension and hip abduction.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: “Female runners should consider strength training, particularly the muscles of hip abduction and knee extension, to help mitigate age-related declines in muscle strength and physical function. In addition, plantarflexion and hip-extension strengthening may contribute to preserving running pace into middle- and older-age.” More at </span><a href="https://digitalcommons.odu.edu/cgi/viewcontent.cgi?article=1026&context=pt_etds" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Old Dominion University</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Add Cranberries To The Dark Red Foods That Might Boost Performance</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I’m not surprised that the first study to measure the effects of cranberries on running performance produced a positive result. After all, other dark/bright red foods like beets and tart cherries have often been found to do the same. All are rich in antioxidants, polyphenols, and flavonols--plant substances thought to have many health-enhancing benefits.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Cranberries rank near the top for these substances. Furthermore, according to this new paper: “Their polyphenol content stands out because of the high concentration in rare A-type PAC, which is believed to be the main contributor to their beneficial effects.” Okay, enough of the fruity nutritional jargon.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">To test the impact of cranberries on endurance, researchers asked a group of veteran, well-trained runners to consume a cranberry drink for 28 days. Before and after this period, the runners completed time-trials at 1500 meters and 400 meters.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">They improved by 14 seconds on average in the 1500, dropping from 5:21 to 5:07. There was no change in 400-meter times, although the cranberry drink “buffered the post-exercise lactate response.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: “The faster time to completion of the 1500-m time trial was associated with a 1.5% increase in speed, which is important for competitive runners.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The study was not funded by a cranberry company, although the researchers received a free supply of a freeze-dried cranberry mix. Also, the time-trials could not be “blinded,” as the drink had a distinctive taste. More at More at </span><a href="https://www.e-pan.org/upload/pdf/pan-2023-0032.pdf" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Physical Activity and Nutrition</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">How Much Would You Run For Free Burritos? Or A $100 Running Certificate?</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I try to keep 95% of the items in this newsletter focused on scientific studies and authoritative articles from the best sources. That’s what most interests me, and it’s what draws subscribers to RLRH.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">That said, it’s impossible to skip important news like Kelvin Kiptum’s death, below. Also, you gotta have a little fun every once in a while.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">That’s why I’m including two short summaries of unusual (and very smart) marketing efforts by running-related companies. First, Strava recently announced that it would be awarding free Chipotle burritos to the runners who complete Strava “segments” (each about 300 meters long) during the month of January. In Washington, D.C., the very persistent winner covered the local segment 1345 times. “It was quite a time out there in the rain, sun, snow, and icicles at all hours of the day and night,” he said. More at </span><a href="https://marathonhandbook.com/strava-chipotle-segment-challenge" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Marathon Handbook.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Also, the running apparel and shoe company, Tracksmith, is awarding a $100 credit to any runner (not a newbie) who sets a personal record (including an age-group PR) in a standard track or running event before April 30th of this year. I wonder what they’ll give to my friend, 75-yr-old Jeannie Rice, who has already broken her age-group </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">world record</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> for the half marathon in 2024?</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I can’t wait for TrackSmith to announce the overall results of this giveaway later in the year. Here’s a great chance for all your amateur runners to turn professional. Just run faster than you ever have before. More at </span><a href="https://www.tracksmith.com/pages/tracksmith-pr-bonus" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Tracksmith.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://www.triathlete.com/training/recovery/cbd-muscle-soreness-study" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">“High”ly unlikely: CBD oil fails test for recovery and reduction of muscle soreness</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">HERE’S WHAT ELSE YOU WOULD HAVE RECEIVED this week if you were a subscriber to the </span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">complete, full-text edition of “Run Long, Run Healthy.”</span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Why not give it a try? </span><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">SUBSCRIBE HERE</span></a><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">.</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># The simplest--and now proven--injury prevention strategy you can possibly imagine</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Best new Super Shoes of 2024--as shown at the Marathon Trials</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># And, do females benefit more from Super Shoes than men? (Yes!)</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># A surprisingly smart new way to run “doubles” </span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Tired of black toenails? Here’s how to prevent them</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Unexpected boost: Male sex drugs lower Alzheimer’s risk</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># RIP Kelvin Kiptum: Just 24, the marathon world record holder died in a car accident in Kenya</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Fat but fit? Retired National Football League players are often obese, but have “decreased mortality compared to community controls”</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># A compelling “dream it to achieve it” quote from all time Olympic great Emil Zatopek</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Don’t forget: I Spend </span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">HOURS </span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Searching The Internet For The Best, Most Authoritative New Running Articles, So </span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">YOU </span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Can Review Them In</span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"> MINUTES</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></p><span style="color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span style="color: #333333; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby </span></span></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-3716530204727047932024-02-06T20:14:00.001-05:002024-02-06T20:14:30.498-05:00February 8, 2024<p> <span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-weight: 700; white-space-collapse: preserve;">Eat Early To Avoid Early Stroke And Heart Disease</span></p><span id="docs-internal-guid-595d4879-7fff-3dc9-0420-eee295db7e76"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Studies on meal timing or “periodized nutrition” have produced varied results on a variety of important body metrics like glucose, insulin, and even endurance performance. Sometimes it’s instructive to look beyond these to hard-stop events like strokes and heart attacks.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">That’s what Dr. Gabe Mirkin does here, summarizing several large, impressive studies that, in sum, seem to conclude: Eat breakfast fairly early in the day, and definitely eat dinner early in the evening--well before bedtime. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">One </span><a href="https://www.nature.com/articles/s41467-023-43444-3" style="text-decoration-line: none;"><span style="background-color: white; color: black; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">big review</span></a><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> (with free full text) recently followed 103,000 subjects for more than 7 years. “The researchers found that each hour of delaying dinner after 5 PM was associated with a 7 percent increased risk for a stroke, and that eating dinner after 9 PM was associated with a 28 percent increased risk for a heart attack, compared to eating before 8 PM.” They also found that eating breakfast after 8 am “was associated with increased risk for both heart attacks and strokes.” </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Mirkin cites other papers that have reached similar conclusions, and explains why late dinners can be harmful to your health. To put it simply: You need to move after you eat, and you probably aren’t moving much after a 9 pm dinner.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Based on these papers, the following seems a good approach: Eat dinner early, then take a 12 hour break until you break your fast relatively early the next morning. More at </span><a href="https://drmirkin.com/nutrition/late-meals-associated-with-increased-risk-for-heart-attacks-and-strokes.html" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">DrMirkin.com</span></a><span style="background-color: white; color: #222222; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">7 Ways To Run More And Better In 2024</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Some things are complicated, some aren’t. Brain surgery belongs in the first category. Running falls into the second. This is a 10 second “read” from a running physiotherapist. It might be slight, but it carries a big potential impact.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">You can’t do any better than Scott Carlin’s first piece of advice: “Start with identity. You’re a runner.” This means: Even if you just run 8 miles a week, you take your running seriously, along with all the other health-fitness habits that you know should be part of your overall lifestyle ( good nutrition, occasional strength training, etc).</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I also found another of his tips quite powerful: “Sign up for a race.” This underlines the fact that you’re a serious runner, and, as Jeff Galloway has often noted, it will “scare” you a bit. It will scare you in a good way, putting more motivation in your training program as you see that race date edge closer on your calendar. Since motivation is job one, races help you get the job done. More at</span><span style="background-color: white; color: red; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><a href="https://twitter.com/scottcarlinpt/status/1744737397806694905" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">X/ScottCarlin.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Yoga Breathing Boosts Running Efficiency</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Yoga is a popular alternative activity among runners, particularly females. Many find that it helps reduce stress, and may also build strength and flexibility. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">A new study asked a different question about yoga for runners: Can “yoga breathing techniques” improve running efficiency?</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Experienced runners (both male and female) of “various fitness” were assigned to 3 weeks of instruction in 3 types of yoga breathing technique: “Dirgha (breath awareness)), Kapalbhati, and Bhastrika (high frequency yoga breathing).” A control group received no instruction of any kind.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Before and after the instruction period, both groups ran on a laboratory treadmill at a “prescribed relative perceived exertion (RPE).” Okay, this is not exactly the most vigorous test of running economy I’ve ever seen. It’s not the way serious running physiologists go about it.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Nonetheless, after the yoga breathing instruction, those runners ran at a significantly faster pace while maintaining the prior RPE. The control group did not change pace.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: “Yogic breathing technique positively influences running velocity regulation during self-selected running.” More at </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10824288" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">International J of Exercise Science</span></a><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF You Don’t Want To Miss</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://news.mit.edu/2024/new-model-predicts-how-shoe-properties-affect-runners-performance-0124" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Find the right shoe: Researchers at MIT have developed a model that “predicts” which shoe will be fastest on your feet</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">GREAT QUOTES Make Great Training Partners</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“It doesn’t matter how slowly you go as long as you do not stop.”</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">--Confucius</span></p><br /><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; color: #333333; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">HERE’S WHAT ELSE YOU WOULD HAVE RECEIVED this week if you were </span><span style="background-color: transparent; color: #333333; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">a subscriber to the complete, full-text edition of “Run Long, Run Healthy.”</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Here’s what evolution can teach us about distance running</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Secrets of the “Super Masters” runners</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Progress at last on prevention of running injuries</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Yes, you </span><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">can</span><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> “spot reduce” belly fat</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Should you be following the Paleo Diet?</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Flossing not required: Moderate exercise produces “superior” gum health</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Gut-check time: How to tell if you’re drinking too much water</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># What Confucius can teach us about success in running</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; color: #333333; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Don’t forget: I Spend </span><span style="background-color: transparent; color: #333333; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">HOURS </span><span style="background-color: transparent; color: #333333; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Searching The Internet For The Best, Most Authoritative New Running Articles, So </span><span style="background-color: transparent; color: #333333; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">YOU </span><span style="background-color: transparent; color: #333333; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Can Review Them In</span><span style="background-color: transparent; color: #333333; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"> MINUTES</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 14pt; padding: 0pt 0pt 14pt 0pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for info about subscribing to the full-text RLRH for just $4/month--20% off!</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 14pt; margin-top: 0pt;"><span style="background-color: transparent; color: #333333; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span style="background-color: transparent; color: #333333; font-family: Arial, sans-serif; font-size: 13pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby </span></p><div><span style="background-color: transparent; color: #333333; font-family: Arial, sans-serif; font-size: 13pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-86832514577970373032024-01-31T07:07:00.002-05:002024-01-31T07:07:58.997-05:00February 1, 2024<p><span style="font-family: arial; font-size: large;"> <span style="background-color: white; font-weight: 700; white-space-collapse: preserve;">“Move It To Improve It”--How Exercise Makes Almost Everything Better</span></span></p><span id="docs-internal-guid-5c2d9f81-7fff-b9b4-566f-0b09e827b3fb"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">How long has it been since I reminded you that “Motivation is job one.” Too long, I think. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Happily a recent New York Times article gives me good reason to return to a favorite topic.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The Times asked a group of experts why we make so many exercise “excuses” and/or erect “mental blocks” that interfere with our fitness plans. And how can we overcome these blocks to increase our workout consistency?</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">For beginners, says </span><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">How To Change</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> book author, Katy Milkman: Stop calling them “excuses.” That self-critical term leans too close to shame, an unhelpful burden. Instead, plan, plan, plan. Devise a complete strategy or series of action steps. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">That is, always know what you’re going to do next. Forget about the excuse that’s pushing you toward </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">not doing.</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Forge on to Plan B.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Also, don’t obsess about the cold, the expense, the time-crunch you’re feeling, or various aches and pains that might accompany your exercise program. With all the fitness alternatives surrounding us these days, there’s always a way to deal. Again: Be prepared.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The best advice of all came from Edward Phillips, a Harvard professor of physical medicine and rehabilitation. “If you remain sedentary, your risk of deleterious health effects is 100 percent,” Phillips said. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Now, that’s telling it like it is. Anything you do, even 5 minutes, is better than nothing at all. More at </span><a href="https://www.nytimes.com/interactive/2024/01/24/well/move/exercise-excuses-barriers-fitness.html" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">NYTimes.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Related: Last week I wrote that we needed a variation on the venerable “Use it, or lose it” phrase that’s popular among regular exercisers. “Lose it” is a negative thought that might not prove helpful to some. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">With an assist from RLRH reader M Hanlon, I’ve now got a good variant. Here it is: “Move it to improve it.” It’s a maxim that would be supported by a wide range of health-fitness professionals from orthopedic surgeons to physical therapists to cardiologists to strength and marathon coaches. Last and perhaps most important--mental health counselors.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Tell your friends: “Move it to improve it.”</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Running Builds Strong Bones In Mid-Life Athletes</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Running generally builds stronger bones, particularly of the lower body … except when it doesn’t. Bone fracture risk is high in teen runners, especially among females who don’t fuel sufficiently. Under-eating male adolescent runners also face higher risks. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">But what about in midlife when one wants to build strong bones as a hedge against any future osteoporosis? How are those runners doing in the bone-health arena? A recent paper looked at bone mineral content and density in 212 runners (average age in the early 40s) vs 110 age-matched non runners who did not meet global recommendations for physical activity.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The reviewers analyzed the two groups in terms of “cumulative loading rate” on the bones. This cumulative load was almost twice as high in runners vs non runners. We often call this “pounding.” It can lead to some injuries, but it can also promote greater bone strength and health. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Result of the current comparison: Bone mineral content and bone mineral density of the runners was significantly higher than the non runners. That’s important because “the objective of the middle aged population is to maintain or slow the reduction in bone mineral density.” The enhanced bone health was true only in the lower body, not in the lumbar spine.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Conclusion: “We recommend running as a suitable physical activity, supplemented with other activities, such as building muscles, including the back muscles, to promote</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">bone strength in the spine.” More at </span><a href="https://www.minervamedica.it/en/getfreepdf/a3ZncG93Tk0xQUEyZkpnL1ZDYUQ0RlZLR1BPcUJycEdJaTkzd3VYa2d4U0ZNelFGWFZpeVFITnZsUXgxZDRuQQ%253D%253D/R40Y9999N00A24012301.pdf" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">J of Sports Medicine & Physical Fitness</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Maybe Ketones Are A Functional Brain Food--Not A Body Fuel</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The Keto or ketogenic diet gained much of its early notoriety for its potential to enhance weight loss and endurance performance. The first of these has produced modest supporting evidence, but the second not so much--at least not for endurance athletes. Now the field seems to be shifting from the body to the mind. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">This shouldn’t be a big surprise, as the strongest support for a keto diet comes from </span><a href="https://aesnet.org/abstractslisting/efficacy-of-the-ketogenic-diet-in-adults-with-drug-resistant-epilepsy-a-meta-analysis" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">studies of epilepsy,</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> a brain disease. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Researchers are currently digging into other possible links between a keto diet and our mental states. In his newsletter, </span><a href="https://www.physiologicallyspeaking.com/p/ketone-supplements-for-endurance" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Physiologically Speaking</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, Brady Holmer explains that ketone esters could limit brain fatigue, thus improving ultra-endurance performance in events where your mental focus is just as important as carbs-glycogen to keep you going. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">A deep new report at National Public Radio quotes a number of experts in the field of psychiatric medicine. They are intrigued by the possibility that ketogenic manipulations could reduce symptoms of bipolar and depressive disease. This is a long way from hard science, but there are a number of serious trials under way.. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Proponents of “functional nutrition” believe we might someday come closer to understanding how specialized diets could improve the health of individuals with specific conditions. This is a long step from carbohydrate-loading for marathon runners, but it’s an area receiving increased attention. More at </span><a href="https://www.npr.org/sections/health-shots/2024/01/27/1227062470/keto-ketogenic-diet-mental-illness-bipolar-depression" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">NPR. </span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">SHORT STUFF You Don’t Want To Miss</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://recyt.fecyt.es/index.php/retos/article/view/95252" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Risk-benefit ratios: Although the benefits of midlife running “always outweigh the risks,” it’s only smart to know your limits</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">HERE’S WHAT ELSE YOU WOULD HAVE RECEIVED this week if you were </span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">a subscriber to the complete, full-text edition of “Run Long, Run Healthy.”</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Better Breathing PROVEN To Boost Your Performance</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Should you let ChatGPT Coach You?</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Don’t Get Stuck In A Rut: Yes, You CAN Improve Your Marathon Time</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># The Latest On Marijuana & Running: You Might Get “High” And Feel Groovy, But You’ll Run Slower</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Can Elliptical Training Simulate A Treadmill Workout? </span></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># How To Run Smart In The Heat</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Sorry, Ladies: Dark Chocolate Won’t Help You Run Faster</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Double Check Your Therapy: There’s Little Evidence For Graston Technique Or Prolotherapy</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># An Inspiring Hal Higdon Quote About The Joy Of Marathon Running</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="color: red; font-family: arial; font-size: large;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And Remember: I Spend </span><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">HOURS </span><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Searching The Internet For The Best, Most Authoritative New Running Articles, So </span><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">YOU </span><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Can Review Them In</span><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"> MINUTES</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 14pt; padding: 0pt 0pt 14pt 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span style="background-color: transparent; color: #333333; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby </span></span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 14pt; margin-top: 0pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Click here for info about subscribing to the full-text RLRH for just $4/month--20% off!</span></span></a></p><div><br /></div></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-33417342795734198642024-01-17T07:50:00.002-05:002024-01-17T07:50:46.904-05:00January 18, 2024<p><span face="Arial, sans-serif" style="background-color: white; font-family: arial; font-size: large; font-weight: 700; white-space-collapse: preserve;">How To Train (And Eat!) For World-Record Endurance Performance</span></p><span id="docs-internal-guid-d1a00934-7fff-f165-cd93-9c1995325b45" style="font-family: arial; font-size: large;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">It’s always fun and informative to read case studies of athletes who attempt endurance feats most of us admire but would never consider. Here are two. One describes what it’s like for a recreational cyclist to ride the Tour de France course, and compares his physiology to that of an actual elite Tour competitor. The other tells us about the training of a runner who broke several ultra-distance world records in recent years. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The two cyclists (one recreational, age 58, weight 212 pounds; the other elite, age 28, weight 148 pounds) both covered just over 2000 miles in 21 stages). The rec rider burned 8,580 calories/day en route--an astounding amount. The elite rider burned 7,098 calories/day.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Amazingly, both ate almost as many calories/day as they burned. We know this because “both individuals lost minimal body mass during the event.” The elite rider was able to spend more time at higher intensities. But, hey, give him a round of applause, our 212-pounder got the job done. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: “Not only professional cyclists but also recreational athletes can reach currently known ceilings of total daily energy expenditure for humans.” This could be one reason explaining the big growth of ultra-endurance racing. Yes, the event distances can be staggering. But, also yes, recreational athletes can train to complete the distance (and eat enough on a daily basis to sustain themselves.) More at </span><a href="https://pubmed.ncbi.nlm.nih.gov/38174376" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">J of Applied Physiology</span></a><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> and </span><a href="https://www.outsideonline.com/health/training-performance/amateur-cyclist-tour-de-france-study" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Outside Online.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">If you’d like to run 198 miles in 24 hours, you’d better be prepared to average well over 100 miles/week in training with occasional weeks up around 230 miles. Your peak training will come 4 weeks before your big race. Regular training will include both cross-training and interval sessions with repeats from 1000 meters to 6 miles. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">You’ll do most of your daily training at about 7:15 min/mile, and also complete your 24-hour race at that pace. Conclusion: You should train with </span><span face="Roboto, sans-serif" style="background-color: white; color: #212121; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“high-volume running at varied paces and intensity with cross-training to avoid injuries.” More at </span><a href="https://pubmed.ncbi.nlm.nih.gov/38215736" style="text-decoration-line: none;"><span face="Roboto, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">International J Of Sports Physiology & Performance.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Positive Self-Talk Improves Mid-Distance Performance</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">A Greek researcher wondered if middle distance runners would benefit from learning positive self-talk cues and strategies. In other studies with endurance athletes, the process seemed to work. What about 1500 meter runners?</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">To find out, he gave an experimental group of adult runners 5 weeks of lessons in the use of positive cues. The idea: “While practicing strategic self-talk as a part of an intervention, athletes become able to internalize the use of the predetermined cue words and finally they choose them unintentionally as part of their organic self-talk during the moment they perform.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Another group of matched runners did the same physical training for the next 5 weeks, but received no instruction on self-talk cues. Both groups were tested in a “field setting” (ie, not in the lab) before and after the 5 week period.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Results: Both groups improved their performance significantly, and about the same. “Nevertheless, participants of the strategic self-talk improved more.” Conclusion: “This study supports the effectiveness of self-talk training in running performance in a realistic field setting. More at </span><a href="https://ir.lib.uth.gr/xmlui/bitstream/handle/11615/82882/28271.pdf" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">University of Thessaly</span></a><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Your Body Can Absorb More Protein. But Then What?</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Protein-loving fans, perhaps mostly body builders, are excited about a revolutionary new study result. </span><a href="https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(23)00540-2" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">The paper</span></a><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> seems to show that we’re capable of utilizing much more dietary protein from a meal than was previously believed.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Old school: Your body can only absorb about 20 to 30 grams of protein at a time. Therefore, to maximize protein intake over the course of a day, you should consume that much </span><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">at every meal. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">New school: You can absorb up to 100 grams of protein (and possibly more) at a time. This seems reasonable from an evolutionary perspective, since early humans didn’t have credit cards or a nearby Whole Foods supermarket. They had to cope with periods of “feast or famine,” so it wouldn’t make much sense for a feast to have a protein ceiling, given protein’s importance to so many body processes.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Brady Holmer explains the study’s methods and findings </span><a href="https://www.physiologicallyspeaking.com/p/physiology-friday-198-the-anabolic" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">in his Physiologically Speaking newsletter,</span></a><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> and protein/strength expert Stu Phillips has written “Great study! Best evidence yet that meal distribution doesn’t matter that much.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">But we should note a few things first. There’s little evidence that most of us are lacking protein. There’s consistent evidence showing a link between higher (meat) protein intake and shorter lifespan, though this may not be true for those over age 65. More at </span><a href="https://www.nih.gov/news-events/nih-research-matters/protein-consumption-linked-longevity" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">National Institutes of Health.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Finally this is one of those trials that measures a measure--”muscle protein synthesis”--and not the sort of outcome we’re really interested in such as strength, endurance, or health. As Phillips himself observes: “We don’t know if all this protein 'translates into gainz.' ”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Also, before boosting your protein intake, take a look at studies showing a link between higher (meat) protein intakes and shorter lifespan, except in those over age 65. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF You Don’t Want To Miss</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://pubmed.ncbi.nlm.nih.gov/38224407" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Exercise Vs Cancer: A systematic review reveals that “aerobic and resistance training enhance the quality of life of patients with prostate cancer.”</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">HERE’S WHAT ELSE you would have received this week if you were </span><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">a subscriber to the complete, full-text edition of “Run Long, Run Healthy.” </span><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">(</span><span face="Arial, sans-serif" style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Subscription Link Here.)</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: transparent; white-space-collapse: preserve;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: transparent; white-space-collapse: preserve;"># Three cheers! Running is good for your vertebral discs--just as it’s good for your knees</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Is plyometrics a secret too for faster races and stronger bones?</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># The best, most useful, safest pills for better sleep & recovery</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># 9 ways to improve your running form</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Regular run training is enough to beat back the ills of too much sitting</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 14pt 0pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Here’s an expert consensus strategy for returning to running after childbirth</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># OMG! Many recreational cyclists take 12 supplements a day, and 23% consume banned drugs</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># An inspiring quote from Des Linden on personal responsibility and training</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for info about subscribing to the full-text RLRH for just $4/month--20% off!</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend </span><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">HOURS </span><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">searching the Internet</span><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> for the best, most authoritative new running articles, so </span><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">you can review them in</span><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"> MINUTES.”</span></p><span face="Arial, sans-serif" style="color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span face="Arial, sans-serif" style="color: #333333; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby </span></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-8400851904695073782024-01-10T12:50:00.000-05:002024-01-10T12:50:20.641-05:00January 11, 2024<span id="docs-internal-guid-8bcd58dc-7fff-349d-b9fb-9b63c718f416"><span style="font-family: arial;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: red; font-size: medium; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Some New Year’s lists of best/worst practices are still trickling in. These usually don’t contain much original material. On the other hand, they can remind us of key principles that are always worth reviewing. Also, you’ll often spot an idea that you’ve ignored in the past, but are ready to tackle this year. It’s never too late. Here are three recent articles I found helpful, plus the usual RLRH assortment of studies and training advice.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">12 Inescapable Truths About Endurance Training</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Physiologist Stephen Seiler is U.S.-born but has been living and working in Norway for a long time. He’s generally credited as the father of the 80/20 training program. Below he</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“distills” what he has learned from 30 years of engaging in, studying, and teaching endurance physiology. It’s as good a list of training truths as you’ll find.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Among them, a couple of my favorites: “</span><span style="background-color: white; color: #0f1419; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Training is an optimization challenge, not a maximization challenge.” And: “Great coaches and athletes are not afraid of ‘intelligent failures.’ ” Also: “Physiology is COMPLEX but training prescriptions should NOT be.”</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #0f1419; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Finally, don’t miss number 12. It tells you how to put the training pieces together. Which is of course the crux of the entire process. More at </span><a href="https://twitter.com/StephenSeiler/status/1742443625311555649" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">X/Stephen Seiler.</span></a></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">And 8 Fitness Myths You Should Totally Ignore</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">While Stephen Seiler makes excellent points about training, the New York Times wants you to ignore 8 fitness myths that could sidetrack your efforts. Several of these are mainstay subjects at RLRH, especially the myth that “Running destroys your knees.” Thank you, NYT, for setting the record straight to your massive audience.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Also, you shouldn’t believe that just because you’re a runner, you don’t need to strengthen your legs. Sure, your legs are already road-proven. But leg-strengthening work “can improve bone density and lower your risk of injury — and make you a stronger </span><a href="https://pubmed.ncbi.nlm.nih.gov/25059334/#:~:text=Results%3A%20There%20is%20a%20transfer,strength%20ES%20and%20sprint%20ES." style="text-decoration-line: none;"><span style="background-color: white; color: black; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">runner</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> or </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006227/" style="text-decoration-line: none;"><span style="background-color: white; color: black; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">cyclist</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, too.”</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">You probably know that stretching has not been shown to reduce injuries or improve performance, but you might not realize that </span><a href="https://pubmed.ncbi.nlm.nih.gov/28834797" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">recent research</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> indicates “lifting relatively light weights for, say, 30 repetitions is just as effective at building muscle and strength as lifting weights that feel heavier for five to 12 reps.” In fact, it might be better at building muscular endurance.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">My favorite myth: “Modifications are for beginners.” I’ve learned that I need to modify almost every exercise I see in pictures or videos for my own strength level (or lack thereof), and for my own tightness. I thought I was cheating by doing this. Now I’m happy to learn I’m a smart modifier. You should learn to be accepting of your own training modifications. More at </span><a href="https://www.nytimes.com/2024/01/04/well/move/fitness-myths.html" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">NY Times.</span></a></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Here’s A “Snack” You Should Have Several Times A Day</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The American College of Sports Medicine publishes a regular “Health & Fitness Journal” that doesn’t introduce new studies but rather tips, advice, and health-fitness wisdom from sports medicine professionals. The January issue includes “24 Fit Tips For 2024” and “10 New Things To Try In 2024.”</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The below links don’t give you access to the full text of these articles, but do allow you to peruse significant portions. Here are two ideas that I particularly liked. </span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">From Fit Tips: “Schedule, Schedule, Schedule: Anchor at least three times per week that are non negotiable events for your exercise routine.” If you don’t put workouts on your calendar, it’s far too easy to watch them evaporate and disappear as life intervenes with its myriad demands.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">From New Things: “I resolve to take more snacks.” This is not nutrition advice. Rather it refers to “exercise snacks,” a new term that refers to short [several minutes] cardio and strength routines that you do regularly throughout the day. You can also call it VILPA for “vigorous intermittent lifestyle physical activity.”</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The key idea: You want to break up those long periods of sitting at your desk or on the sofa. Even if you do a 60-minute workout at some point, you should avoid long sitting the rest of the day. A 2023 study showed that increasing your VILPA sessions to 3 to 4 minutes (rather than just 1-2 minutes) “was associated with a decreased cancer incidence in a dose-response manner.” That is, the longer the VILPA, the greater the cancer reduction.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">More at ACSM Health & Fitness J. </span><a href="https://journals.lww.com/acsm-healthfitness/citation/2024/01000/shareable_resource__24_fit_tips_for_2024.3.aspx" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">here</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> (Fit Tips) and </span><a href="https://journals.lww.com/acsm-healthfitness/citation/2024/01000/shareable_resource__ten_new_things_to_try_in_2024.15.aspx" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">here</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> (New Things).</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF You Don’t Want To Miss</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://messaging-custom-newsletters.nytimes.com/dynamic/render?campaign_id=18&emc=edit_hh_20240106&instance_id=111853&nl=well&paid_regi=1&productCode=HH&regi_id=66256496&segment_id=154423&te=1&uri=nyt%3A%2F%2Fnewsletter%2F9aec9f3b-5548-55c7-a865-50c4720e6b23&user_id=cd08459337aa68997740a752534fe29b" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Boost your daily energy: 3 simple tips to help you feel more focused and energized every day. </span></a></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">HERE’S WHAT ELSE you would have received this week if you were </span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">a subscriber to the complete, full-text edition of “Run Long, Run Healthy.” </span><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">(</span><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Subscription Link Here.)</span></a></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># This midrace mental strategy can help you beat your “A” goal</span></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># OMG! HIT intervals are good for muscle rehab and heart health, too</span></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Why do running shoes have heel counters?</span></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Big new study: If you train hard, you probably need more magnesium</span></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Dunkin’ Donuts has a new running product--“glazed-donut flavored” whey protein</span></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># You can do these self-assessment tests--for strength, balance, and mobility--in the comfort of your own home</span></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Warning! Some Instagram “fitspiration” posts promote</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9979526" style="text-decoration-line: none;"><span style="color: black; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> “sexualisation, objectification or promotion of unhealthy or unrealistic body shapes.”</span></a></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># An inspirational “change the world” quote from Haile Gebrselassie</span></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for info about subscribing to the full-text RLRH for just $4/month--20% off!</span></a></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p></span></span><p><span style="font-family: arial; font-size: large;"><span style="color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span style="color: #333333; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby </span> </span></p>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-43402744839505574702024-01-04T07:15:00.003-05:002024-01-04T07:15:30.806-05:00January 4, 2024<p style="text-align: center;"><span style="background-color: white; color: red; font-family: arial; font-size: medium; font-weight: 700; white-space-collapse: preserve;">Happy New Year: I hope you have a happy, healthy, productive 2024. And that RLRH helps you achieve your wellness and performance goals. Cheers. Amby</span></p><p><span style="background-color: white; font-family: arial; font-size: x-large; font-weight: 700; white-space-collapse: preserve;">How To Keep Improving--This Year, And Every Year</span></p><span id="docs-internal-guid-1fae07cd-7fff-ae04-ff8a-0b692c68ce77"><span style="font-family: arial; font-size: large;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The two “The Growth Equation” authors, Steve Magness and Brad Stulberg, have no patience for shortcuts, fitness gurus selling one-note solutions, or digital devices that </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">may measure something</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> but don’t enhance your workout routine. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Consider their view on those groups of centenarians from around the globe--often called the “blue zone” peoples. Magness and Stulberg don’t think these folks consume a specific diet type, or have a regimented cardio or strength routine. Nope. Instead, they see 100-year-olds who “hardly eat any processed foods, and move their bodies a lot.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The movement doesn’t take place in a gym, on a bike, or on the ultramarathon trails. Rather it tends to happen in backyard gardening, fruit harvesting, walking downtown to socialize, and other nonathletic pursuits.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The below essay with action principles contains a lot of M & S’s key thoughts on motivation and success. You’ll find yourself nodding often in agreement, and wanting to share it with friends. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Another good idea: Bookmark it (or print it out) to reread once a month. It will help you identify and achieve some key resolutions for 2024 as it also keeps you moving slow-but-steady down the health-fitness pathway. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I wanted to pull out a few of the statements that resonated most for me. That proved surprisingly difficult. There are so many here.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Eventually I settled on these two. “Simple does not mean easy, and the path to more sustainable health, well-being, and performance requires loads of motivation, reinforcement, and, at times, hand-holding.” Hand-holding! Find supportive, fitness-focussed friends, and reinforce them as they do the same for you.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Also: “Grit and quit.” I hadn’t heard this one before. It means, more or less: Set high goals, and work consistently toward them. But when you need a day off, or a complete reassessment, don’t hesitate to do so.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">You can quit today, and start over again tomorrow … or whenever you’re ready for that new beginning. More at </span><a href="https://thegrowtheq.com/in-defense-of-performance-a-manifesto-2" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">The Growth Equation.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">What’s Better For Weight Loss & Cholesterol: Low-Carb Or Low-Fat?</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">This paper was first published two years ago. Since then, it has been highly read by physicians and nutritionists, and answers a question many runners ask at this time of year: Should I adopt a low-carb diet or low-fat (high carb) diet for improved health?</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The researchers performed a systematic review and meta analysis of </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">only randomized controlled trials.</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> This netted them eleven studies involving 739 participants. They looked for changes in body weight, muscle mass, fat mass, cholesterol, blood pressure and glucose. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Results: There were </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">no significant differences</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> between the two diets for changes in lean mass, fat mass, systolic blood pressure, diastolic blood pressure, triglycerides, and glucose.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Was either diet a winner in other analyses? Yes. The low carb approach produced more weight loss, and an increase in the “good” HDL cholesterol. However, the high carb diet was more successful at reducing total cholesterol and the “bad” LDL cholesterol.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: “Both diets are effective for weight control and reduction of cardiovascular risk factors.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Interpretation: There doesn’t seem to be a big difference here. Choose a diet you enjoy that produces the desired results for your weight, cholesterol, glucose-control, blood pressure, and energy level. More at </span><a href="https://pubmed.ncbi.nlm.nih.gov/34168293" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">European J of Clinical Nutrition.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">A First Look At Nike’s Newest, Fastest Super Shoe</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">It’s hard not to be curious about the newest Nike super shoe--the one that last fall produced a marathon world record for Kelvin Kiptum, another Berlin victory for Eliud Kipchoge, and a Chicago Marathon win for Sifan Hassan. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">A few reviewers got their hands on early versions of the Nike Alphafly 3, which is supposed to be available to the public at large on January 4. This reviewer terms the Alphafly 3 a “quirky shoe,” but one where “every part of the shoe’s unconventional look—from its height to its contours to its material mix and knitting—has been crafted with the simple goal of helping runners run faster marathons.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Okay, that should get your attention. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The Alphafly 3 is a legal shoe with just under 40 mm of midsole/outsole height. It’s got two layers of Nike’s proprietary super foam with a curved carbon-fiber plate between them. The shoe also has two Air Zoom air bag units in the forefoot for both cushioning and energy return. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">On the underside of the shoe, a considerable amount of material has been cut out along the centerline. This allows the Alphafly 3 to tip the scales at an impressive 15% lighter than the Alphafly 2. More at </span><a href="https://www.fastcompany.com/90998540/inside-the-design-of-alphafly-3-nikes-record-smashing-marathon-shoe" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Fast Company.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">How To Train Like Taylor Swift </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Given that Taylor Swift was named Time magazine’s “Person Of The Year,” it’s no surprise that a lot of people heard about her workout routine as she prepared for her global, record-breaking “Eras Tour.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Here’s what </span><a href="https://time.com/6343028/taylor-swift-workout-routine-eras-tour" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Time itself reported</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> about her six months of training for the billion-dollar tour. Every runner who saw this article immediately thought: “Wait a minute. Three and a half hours of treadmill running every day, sometimes fast, sometimes slow? That sounds like 20 miles of fartlek a day. Really?”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">We don’t know for sure, as Swift hasn’t done any lab testing or road races to demonstrate her fitness. But those who have attended an “Eras Tour” concert swear that it’s a genuine endurance test. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">In the below article, editor and ultrarunner Zoe Rom jumped on a treadmill and ran and sang her way through Swift’s 3.5-hour set list. (The gym gave her a private room, so her antics wouldn’t upset other customers.) First comment: “This workout is a behemoth.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">More: “I’ve done one-mile repeats. Hill workouts. Track workouts. Long runs with tempo efforts. This is the hardest workout I’ve ever done. I was wrecked. I was soaked in sweat and fighting the urge to lie down on the gym floor.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I don’t know a single Taylor Swift song, and I sing like a one-horned rhinoceros. But I gotta admit, the whole treadmill-singing-fartlek 3.5-hour workout is tempting. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Also: “Dear Tay: I’m sure you must be reading this. Please run a marathon next December after your final tour date in Vancouver on December 8. I’ll be happy to pace you. Thanks, Amby.” More at </span><a href="https://www.trailrunnermag.com/training/im-an-ultrarunner-taylor-swifts-treadmill-workout-wrecked-me" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Trail Runner.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://onlinelibrary.wiley.com/doi/10.1111/jsr.14132" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Can This Mattress Improve Your Sleep? Sorry. You need more sleep when training hard, but a “mattress-topper” won’t help.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">HERE’S WHAT ELSE YOU WOULD HAVE RECEIVED THIS WEEK if you were </span><span style="color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">a subscriber to the complete, full-text “Run Long, Run Healthy.” </span><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">(</span><span style="color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Subscription Link Here.)</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># A warmup routine field-tested to improve your marathon (or half)</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># How a training partner can help you achieve your goals (from Strava data)</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Beat the bonk: More mid race carbs could boost your long runs and races</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># How Olympic Marathon medalist Molly Seidel trains to go the distance</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Can a green powder improve your health and performance?</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># The runner who logged more lifetime miles (almost 300,000) than anyone else. Ever</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Backup plan--how running backwards can strengthen your legs </span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># A great motivational quote favored by Eliud Kipchoge</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for info about subscribing to the full-text RLRH for just $4/month--20% off!</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p><span style="color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span style="color: #333333; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby </span></span></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-5038443652274439502023-12-11T09:54:00.001-05:002023-12-11T09:54:51.780-05:00December 14, 2023<p><span style="color: red; font-family: arial; font-size: medium;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">[RLRH is taking a 2 week break for the end-of-year season. It will next be published on January 4, 2024. Wishing you and yours great Holiday health. </span><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Amby</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">]</span></span></p><span id="docs-internal-guid-8c85cbcd-7fff-dbf7-14d0-c474892f5eb2"><span style="font-family: arial; font-size: large;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">A Surprising (And Good) Twist On Marathon Training Plans</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I’m always on the lookout for marathon training programs that are </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">distinctly different</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> from others. Given the hundreds of marathon programs on the Internet, you’d think it easy to find differences.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">But it’s not. Most programs look remarkably similar because there’s considerable agreement on what’s included in a good marathon program. Things like: 1) 12 to 20 weeks of preparation; 2) a gradual, progressive increase in weekly mileage, with a particular focus on weekend long runs; 3) a modest number of tempo runs at marathon or half-marathon pace; 4) a cutback week (decreased mileage) every 4 weeks or so; and 5) a 2-3 week taper before the big event.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">All these training programs are basically sound, and should lead to good results. That’s great for the runners who follow them. But where’s the creative variety?</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Last week I stumbled upon a marathon program with just enough of a plot twist to grab my attention. The author, Matt Fitzgerald, is a highly regarded coach, running expert, and book author. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Here’s what I found different (and liked a lot). Fitzgerald inserts a cutback week every third week vs every fourth. That means you get more easy weeks as you build towards the high mileages required for the marathon. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Fitzgerald calls his plan “Foolproof.” I’d stop short of that. I’d call it “Smart.” More at </span><a href="https://www.stack.com/a/20-week-marathon-training-program" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Stack.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Generation Gap: How Should A Former Champ Coach His Teen Daughter?</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Maybe not at all. At least that seems to be working well for Dathan Ritzenhein and his daughter, Addy. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">In his high school days as a scrawny, seemingly invincible kid from Rockford, Michigan, Dathan Ritzenhein won the FootLocker Cross-Country Championships as a junior and senior. A couple of weeks ago, his daughter, Addison, won the Nike Cross-Country Nationals as a sophomore.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I don’t think there has ever been a father-daughter team quite like this one before. So I listened carefully to a Dyestat interview with the two Ritzenheins. What’s their secret?</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The good news: They don’t seem the least concerned with secrets. Dathan believes that the coaches at Addy’s high school are doing an excellent job, and he doesn’t interfere or micromanage his daughter’s running. In fact, he says, “I don’t really know what she’s doing until after she does it.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Okay, he does get her free shoes from On, the shoe company that employs him to coach </span><a href="https://www.on-running.com/en-us/stories/the-on-athletics-club" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">its elite international running team</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> in Boulder. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Addy has only been running seriously for a couple of years. Before that, she focused on gymnastics with a little swimming and volleyball. She seems drawn to cross-country primarily because she likes the social connections with her teammates. “I would say the flexibility from gymnastics has helped me, and just being part of a team. I like the teamwork.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Addy’s mother, Kaelin, was also an elite runner in high school (same town as Dathan) and college (she and Dathan both attended the University of Colorado.) But neither parent has pushed Addy to running. They let her discover it on her own after exploring other sports. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">This reminds me of Shalane Flanagan’s path. She had two elite runners as parents. But she mainly played soccer until midway through her high-school career. Then she switched to running, and absolutely blossomed. She made several Olympic teams and won a New York City Marathon. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The kids are alright. Let them play their games when they are young. They have plenty of time in high school and beyond to become serious runners. More available at a podcast from </span><a href="https://www.dyestat.com/gprofile.php?mgroup_id=44531&mgroup_event_id=13&year=2023&do=videos&video_id=370272" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Dyestat.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Breaking Barriers: Motherhood And The Marathon Journey</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The members of the first U.S. female Olympic Marathon team in 1984 were all on the young side, and childless--Joan Benoit, Julie Brown, and Julie Isphording. My, how things have changed.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">We don’t yet know who will be going to Paris next summer, but there’s plenty of competition among those in their mid-30s (and beyond) who also have a thriving brood. I thought Keira D’Amato was the clear leader of that pack with her 39 years, and two children. Along with a marathon best of 2:19:12</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">But then Sara Vaughn hit the Chicago Marathon finish line two months ago in 2:23:24. She’s 37, with four children. Don’t look back, Keira. You’ve got marathon-mother competition.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Plenty of it. Just last month, Kellyn Taylor and Molly Huddle were featured in a </span><a href="https://www.nytimes.com/2023/11/04/nyregion/new-york-city-marathon-mothers.html" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">NY Times story</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> on breastfeeding. A couple of days later, they charged to the front of the NYC Marathon lead pack for half the race before finishing in 2:29 and 2:32. Taylor has so many children, both biological and fostered, that I can’t keep up with the total.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">All this is prelude to a new Alex Hutchinson “Sweat Science” column on women and their return to fitness and competition after childbirth. The rule: There is no rule. Every postpartum woman runner has to listen to her body, and make her own best decisions. As Hutchinson writes: “Every return from pregnancy is different, and there’s no default timeline.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Also: There are no limits. Every month, women like D’Amato, Vaughn, Taylor, Huddle, and many more are proving that women can run as fast, if not faster, after childbirth as before. Here’s a </span><a href="https://pubmed.ncbi.nlm.nih.gov/35703008" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">key study along those lines. </span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I had barely finished typing these lines when I learned about Carter Norbo, who just won a Virginia marathon in 2:38:14 less than 4 months after giving birth to twins. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Of course, many more new mothers return to running without setting records. They simply improve their personal health/fitness, and likely that of their newborns as well. As Hutchinson notes: We should “see all the postpartum athletes around us, recognize the challenges they’re encountering, and celebrate their achievements.” More at </span><a href="https://www.outsideonline.com/health/training-performance/postpartum-exercise-guidelines-2023" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Outside Online.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF You Don’t Want To Miss</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://footwearnews.com/shoes/sneaker-news/super-shoes-running-brands-2024-1203564482" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">No finish line in sight: Super shoes aren’t going away in 2024. There will be more than ever.</span></a></p><br /><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 14pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">HERE’S WHAT ELSE you would have received this week if you were </span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">a subscriber to the complete, full-text “Run Long, Run Healthy.” </span><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">(</span><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Subscription Link Here.)</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Two simple words--”Hop” and “Stick”--that could fix your stride</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># How to unleash running’s fat-burning potential</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Treadmill benefits, and Buyer’s Guide</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Ketones make a comeback as a post-exercise fuel</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># New running gear so amazing you won’t even believe it</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Who was the top runner of 2023?</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Everything you need to know about vo2 max</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># 14 new nutrition products for runners</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># An inspirational quote from Sir Edmund Hilary, first to the top of Mount Everest</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for info about subscribing to the full-text RLRH for just $4/month--20% off!</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p><span style="color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again in the New Year on January 4, 2024. </span><span style="color: #333333; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby </span></span></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-54744233152505149522023-12-05T13:20:00.000-05:002023-12-05T13:20:06.676-05:00December 7, 2023<p><span style="background-color: white; font-weight: 700; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Running Is 15X Better Than Walking VS Stomach Fat, Heart Attacks</span></span></p><span id="docs-internal-guid-6e81c815-7fff-5034-2b2f-03c5637a82d7"><span style="font-family: arial; font-size: large;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">All aerobic exercise is good exercise, including modest walking--the world’s favorite fitness activity. But it’s also true that vigorous exercise is distinct from moderate exercise, and appears to have strong independent benefits.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">For example, this prospective cohort study looked at more than 70,000 individuals in the British Biobank database to distinguish low/moderate exercisers from those who did more vigorous exercise. The primary outcome was any change in the well-established relationship between stomach fat and heart attacks (fatal and non-fatal).</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And the differences were dramatic. Basically, every minute of vigorous exercise was equivalent to 15 minutes of moderate exercise. It took only 30 to 35 minutes/week of vigorous exercise “to offset the association between abdominal obesity and incident cardiovascular disease.” Whereas you’d have to walk about 500 minutes to achieve the same results.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Important note: Almost any running, even quite slow, reaches the scientific definition of vigorous exercise, usually pegged at 6+ METS/hour. Some other equivalents: shoveling, soccer, jumping rope, and carrying heavy loads.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Casual walking racks up about 4 METS/hour, and is thus moderate exercise. More at </span><a href="https://bjsm.bmj.com/content/early/2023/11/08/bjsports-2023-107252" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">British J of Sports Medicine</span></a><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">with free, full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Pre Race Sex? No Problem--It Won’t Hurt Your Performance</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Research (and speculation) about the effect of sexual relations on subsequent athletic performance has been going on for a long time, and isn’t likely to stop soon. The subject is too juicy for authors and publications to resist, so it returns with some regularity.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The study reported here is a year old, but seems to have been in the news a bit lately. It represents a meta-analysis and systematic review of how intercourse or masturbation affect performance. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The first thing to know is that no one has ever studied actual race or time-trial performance--the measures most interesting to runners. Rather researchers have used “various physical fitness tests” after sex. These included aerobic capacity, pushups, jump height, and the like. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Also, 99% of subjects were male. It’s glaringly obvious that we’re missing half the world here. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Anyway, “Performance in several physical fitness measures was unaltered in young men after sexual activity that occurred in the previous 30 min to 24 h.” In other words, the researchers uncovered neither a positive or negative result. Relax, suit yourself. More at </span><a href="https://www.nature.com/articles/s41598-022-19882-2" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Nature</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Lauren Fleshman Running Book Wins Big Award (Plus $$$)</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">A running book, Lauren Fleshman’s Good For A Girl, has become the first book about running to win the prestigious William Hill Sports Book of the Year Award in Great Britain. It’s also the first book written by a woman about women in sports to win the 35-year-old prize, including its payment of .$38,000. (Laura Hildendbrand won for Seabiscuit, but the Biscuit was a stallion.)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Fleshman, a former track star at Stanford and beyond, wrote the book herself without a co-author (ghost writer). It mixes candid memoir with fiery criticism of the sport. It’s also her first book.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">In it, Fleshman recalls the mixed messages she received from family and peers, and the male domination of coaching and athletic governance. She rails particularly against male coaches fixated on pressuring women runners to change their body composition for supposed faster performances. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The William Hill judges lauded Fleshman’s books for its “heartfelt narrative” and “compelling writing.” On instagram, she wrote: “My greatest hope is that by the time Zadie [her daughter] reads this book, the topics have become so irrelevant that she asks herself, ‘How the hell did this book win Sports Book of the Year?’ ” </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I concur with this selection. I found </span><a href="https://www.penguinrandomhouse.com/books/664493/good-for-a-girl-by-lauren-fleshman" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Good For A Girl</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> the best and most important running book of the year. More at </span><a href="https://athleticsweekly.com/athletics-news/lauren-fleshman-wins-william-hill-sports-book-of-the-year-prize-1039973525" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Athletics Weekly.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Apologies and a correction:</span><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> There seem to be lots of Univ of Florida graduates among RLRH readers. They were quick to point out my mistake in writing that NCAA cross country champ Parker Valby competed for Florida State University (FSU) rather than the Gators of UF. UF is also the site of the Jack Bacheler/Frank Shorter running glory days, the novel, “Once A Runner,” and the invention of Gatorade. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://pubmed.ncbi.nlm.nih.gov/37972895" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Beef up on beef: Adults over 65 showed more muscle protein synthesis after a beef-based meal than an equal-calorie vegan meal.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></p><br /><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 14pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">HERE’S WHAT ELSE you would have received this week if you were </span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">a subscriber to the complete, full-text “Run Long, Run Healthy.” </span><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">(</span><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Subscription Link Here.)</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Science of running shoes: Should you buy shoes with </span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">more cushioning?</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># When you don’t need speedwork in your marathon training program</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># 3 core exercises you should do EVERY day</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Sure, Olympians run killer interval workouts. But should you?</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># How to increase your hemoglobin, and run stronger</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Sodium bicarbonate “boost” might be a placebo effect--not real.</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># An inspiring quote from first sub-4-min miler, Roger Bannister</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for info about subscribing to the full-text RLRH for just $4/month--20% off!</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p><span style="color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span style="color: #333333; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby </span></span></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-58804146008930590902023-11-29T08:51:00.002-05:002023-11-30T08:09:29.120-05:00November 30, 2023<p><span face="Arial, sans-serif" style="background-color: white; font-size: 16pt; font-weight: 700; white-space-collapse: preserve;">This simple form fix will make you faster and more efficient</span></p><span id="docs-internal-guid-24e98bb4-7fff-9d06-9a6e-ad02aefa529a"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I’ve received personal arm-carriage instruction from Golden Harper and Tom Miller, both of whom are referenced in the below article. Both are true running experts and record-holders of different stripes, and both made me a believer in their systems. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And the best thing about this: There’s nothing to buy. You don’t have to pay a cent. (Although I’ll link to one $12 item.) You just have to practice on your own.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Basically, the system could be called: “Run with your elbows.” Or: “Pull your elbows back.” The article claims that driving your arms backward shifts your balance more upright and forward. In that position, your feet can land closer beneath your body, and push backward more efficiently. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">In fact, coach Andrew Kastor says the one thing he typically yells in a race, where a runner can only hear and implement one simple thing, is: “Elbows Back!”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">That’s what I see whenever I watch a video of Eliud Kipchoge heading toward another marathon finish tape. Look at the side view of </span><a href="https://www.youtube.com/watch?v=IZuzdJ5H13k" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Kipchoge 20 seconds into this video.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">You’ll also enjoy this </span><a href="https://prgear.co/products/floatrun" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">webpage</span></a><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> that promotes a $12 elastic band you can buy to practice Kipchoge elbow running. Click down the page once or twice for an adorable, short video with a young girl runner who’s about 10 years old. (You can fashion a similar device on your own by grabbing a length of </span><a href="https://www.amazon.com/Atemi-Sports-Resistance-Exercise-Physiotherapy/dp/B07DFZTQKM/ref=asc_df_B07DFZTQKM" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">elastic resistance band</span></a><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, tying the ends together, and sliding the loop over your shoulders like a coat. Once it’s on, simply tuck your thumbs or whole hands into the front of the loop, and start running. More at </span><a href="https://www.outsideonline.com/running/training/run-faster-use-your-arms" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Outside Online.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 16pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">NCAA champ Parker Valby proves the value of cross-training</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Many runners cross-train to avoid injury and prolong their healthy running, but few bigtime race winners credit their success to cross-training. Parker Valby from the Univ. of Florida is the rare exception. She was second in last year’s NCAA Cross Country Championships, and first this fall. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">We still don’t have a lot of specific information about Valby’s training, but she apparently covers only 25 to 30 miles a week with on-the-ground running. That’s less than half what many top collegiate runners do. When not running, she’ll log an hour or more per day of cross-training on an elliptical machine named the Arc Trainer (a favorite of many runners) and/or an indoor bike or other equipment.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://www.youtube.com/watch?v=P94iwReYTjE" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Here</span></a><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> her coach of a year ago describes how fiercely Valby attacks workouts when cross training. And </span><a href="https://www.letsrun.com/forum/flat_read.php?thread=12379766" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">here</span></a><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> members of the LetsRun message board debate their views on cross-training for runners.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The linked article below summarizes several studies of cross-training for runners--how it can help you maintain fitness, and maybe even improve. Cross training can be particularly helpful for masters runners, and for young runners battling injury. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">A key issue: When you do hit the roads, trails, or track, you’ve got to devote some hard workouts to race pace preparation. I think it’s a good idea to also include some modest downhill running, because it’s hard to simulate eccentric muscle contractions of the legs on most cross-training machines. More at </span><a href="https://www.trailrunnermag.com/training/the-science-of-cross-training-to-build-trail-running-fitness" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Trail Runner.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 16pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Run for your life with endurance and gratitude</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">This newsletter, “Run Long, Run Healthy,” exists because I believe the running you did yesterday is wonderful, but the running and other movement you do tomorrow is more important. Yes, you’ll probably be slower tomorrow (next year; next decade), but your personal fitness contributes more to your overall health and well being with increasing age.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">To serve this end, I have now run Connecticut’s big annual Turkey Trot, the Manchester Road Race (4.748 miles) 61 years in a row--an unofficial world record for road race streaks. I know this streak won’t continue infinitely, but I can’t see any reason to stop now. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I won Manchester 9 times in my 20s. That was fun. But the race is more meaningful to me now than it was then. Even though it takes me twice as long to complete the course as it did in the 1970s.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Two women are not far behind me. This year Janet Romayko and Beth Shluger finished Manchester for the 51st year in a row. That appears to be a world-record road race streak for women.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Romayko says: </span><span face="Arial, sans-serif" style="background-color: white; color: #222222; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“I will continue running Manchester as long as I can. My aunt walked the course on Thanksgiving at age 93. I’d like to beat her record.” That’s the attitude we need.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #222222; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Shluger: For 50 years I have had the gift of knowing exactly what I’ll be doing on Thanksgiving morning, and it's a gift of love, family, community and the Manchester Road Race. In this sometimes-crazy world, that is a mighty precious gift.” That’s the gratitude we need to express. More at </span><a href="http://ambyburfoot.com" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">AmbyBurfoot.com</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 16pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://www.mdpi.com/1424-8220/23/21/8729" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Stride right: The Stryd foot pod is effective to “delineate exercise intensity domains, guide training intensity, and assess aerobic fitness.”</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 14pt 0pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">HERE’S WHAT ELSE you would have received this week if you were </span><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">a subscriber to the complete, full-text “Run Long, Run Healthy.”</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Do “rocker” shoes help you run faster and farther?</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Unexpected result: High heat makes you slower, but isn’t a big health risk</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Should you try a Heinz ketchup packet instead of an energy gel?</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># The training tool that provides the BIGGEST bang for the buck ($0.00)</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Nutrition strategies that tame stomach distress</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Feet first--Footstrike pattern is more important than footwear type for injury prevention</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Success! A new surgery alternative that works great for IT Band Syndrome</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># An inspirational quote sure to improve your winter training</span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: transparent; color: #1155cc; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for info about subscribing to the full-text RLRH for just $4/month.</span></a><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span></p><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt;"><span face="Arial, sans-serif" style="background-color: transparent; color: #333333; font-size: 13.5pt; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p><span face="Arial, sans-serif" style="color: #333333; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span face="Arial, sans-serif" style="color: #333333; font-size: 13pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby </span></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-38141678395373246932023-11-15T08:10:00.000-05:002023-11-15T08:10:46.709-05:00November 16, 2023<p><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-weight: 700; white-space-collapse: preserve;"><u>Everyone</u> swears by this great half-marathon workout</span></span></p><span id="docs-internal-guid-f02c39cd-7fff-a174-d168-411ad3e98ba1"><span style="font-family: arial; font-size: large;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">A training question on Reddit yielded a flurry of eager answers. But that’s not what makes this link interesting.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">It’s the fact that most of the respondents largely agreed with each other. Instead of favoring dozens of different workouts, they seemed unified in their approach. That says a lot, I think. A simple key workout is producing good results for a lot of runners. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Okay, enough beating about the bush. Here’s the question: “What’s your favorite half-marathon workout?” That’s a good one, as the half-marathon is such a popular race distance, and the universal stepping stone to a top marathon.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">To assess the full range of responses, you should read the below link. But if you only want my executive summary, here it is: Run 3 x 2 miles at half-marathon pace with several minutes of recovery walk/jog between the 2-mile repeats.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Why is this workout so successful? Because it’s tough but do-able. It will definitely help you prepare for an upcoming half marathon. It’s also a great one to include in your training arsenal as you get ready for any race distance. More at </span><a href="https://www.reddit.com/r/AdvancedRunning/comments/17ibwkt/whats_your_favourite_half_marathon_workout" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Reddit Advanced Running.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Save yourself: Modestly hard short sprints are good enough</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Speedwork doesn’t have to involve all-out sprinting to be effective and performance-enhancing. In fact, a new study has shown that 10-second sprints at 80% effort improve performance as much as the same sprints at 100%.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">This occurred because “training at 80 percent of one's maximum still gets the heart rate up significantly higher than a runner's typical training,” noted the senior author.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">In this trial, a group of veteran runners deviated from their normal training for 6 weeks. During that time, they ran 30-20-10 intervals 3 times a week for 15 to 20 minutes per workout. Here’s what this means: The runners ran slow for 30 seconds, then moderate for 20 seconds, then fast for 10 seconds (for a total of 60 seconds). They repeated this routine 5 times (5 minutes), then took a several minute rest period.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">After the rest period, they repeated the 5-minute “block” and rest period again. In total, they did 3 to 5 blocks per workout. Roughly half of the subjects ran their 10-second sprints at 80 percent effort; the other half ran 100%. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“Before” and “After” this training, the 2 groups completed a 5K time trial. Both improved by the same amount, about 3%, though the 80% sprinters actually trended a bit higher than the 100% group.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: “Lack of time is a common barrier to regular physical activity, and 30-20-10 training has been identified as a time-efficient exercise strategy to improve performance and health.” Also, non-maximal 30-20-10 training is associated with “a lower perceived effort” than other interval training.” </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Thus, 30-20-10 training is “specifically applicable to people who are not highly motivated or able to do maximal-intensity training.” More at </span><a href="https://onlinelibrary.wiley.com/doi/10.1111/sms.14493" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Scandinavian J of Medicine & Science in Sports</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text. Also, a very complete press release here at </span><a href="https://www.sciencedaily.com/releases/2023/10/231025110609.htm" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Science Daily.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Best running headlamps for dealing with winter darkness</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">This is not my area of expertise, and I try to avoid running in the dark. But I realize that’s not possible for many, particularly those who have to rise early to train in the winter months. All I really care about is safety on the run. For everybody.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">As for product reviews, I trust the runner-tested ones at “I Run Far” more than most. (They do receive an affiliate commission, which they acknowledge.)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The name of the game here is safety--not just being seen by vehicles, but being able to see various road hazards from sticks and stones to patches of ice. One of the top rated headlamps costs just $35, which looks like a great value. Others are pricier, but come with lamps that double as a detachable flashlight. That seems a very hand approach. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The reviewers note that: “Battery and lighting technology improvements have made headlamps brighter, lighter, and longer lasting.” Good. Also, one of the products they tried is “the Most Ridiculously Bright Running Headlamp We’ve Seen.” Well, there’s a place for everything. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The “Comments” section includes additional advice from well-informed readers. Stay safe this winter. Be seen. Be able to see the road/trail in front of you. More at </span><a href="https://www.irunfar.com/best-running-headlamp" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">I Run Far.</span></a></p><br /><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://marathonhandbook.com/nyc-marathon-super-shoes" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Podium pride: Here are the shoes that “won” the New York City Marathon.</span></a></p><br /><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 14pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">HERE’S WHAT ELSE you would have received this week if you were </span><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">a subscriber to the complete, full-text “Run Long, Run Healthy.”</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Is sodium bicarbonate the next big performance booster?</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># You might think you’re getting enough marathon carbs. (But you’re not!)</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Why the “Wim Hof Method” failed a controlled experiment</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># A look into the tantalizing link between your low heart rate (from running) and a longer life</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Which is more difficult, the Boston Marathon or New York City?</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># How a Harvard physics prof broke the female record for the Trans-America run</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Are marathon shoes faster than track shoes?</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># For Thanksgiving Day (the most popular road race day of the year), a great Ralph Waldo Emerson quote about “gratitude” </span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration-line: none;"><span style="background-color: transparent; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for info on subscribing to the full-text RLRH for just $4/month.</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p><span style="color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span style="color: #333333; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></span></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-90954998844317053122023-11-07T08:34:00.002-05:002023-11-07T08:34:19.055-05:00November 9, 2023<p><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-weight: 700; white-space-collapse: preserve;">How to design your perfect training program</span></span></p><span id="docs-internal-guid-b9752a3a-7fff-a87d-5e5d-8f71c3a03319"><span style="font-family: arial; font-size: large;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Ever since top fitness writer Matt Fitzgerald popularized the research of sports scientist Steven Seiler and others with his </span><a href="https://www.amazon.com/80-20-Running-Stronger-Training/dp/0451470885/ref=asc_df_0451470885" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">2014 book </span><span style="background-color: white; color: #1155cc; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">80/20 Running,</span></a><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">the topic of training intensity distribution (TID) has been one of the hottest, most important in the endurance performance world. We keep learning more, though none of it strays very far from the basic model. In other words, if you don’t want to dive any deeper than 80/20, that’s okay. Just don’t stray too far from that ratio.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">On the other hand, if you want more, here’s an important update. A veteran research team investigated what is known about TID in world-class athletes from different endurance sports, and also at different times of the year. They used the simple 3 Zone model--basically easy effort (1), tempo-like easy effort (2), and faster interval-like training (3).</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Their findings: First and most important, the principle that Zone 1, easy-effort training predominates is a truism that extends across all endurance sports. Second, cyclists and swimmers can do more hard training than runners, no doubt because their sports don’t involve pounding against gravity. They tended to spend 72% of their training time in Zone 1, and 16% in Zone 2.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Third, most athletes do more hard training during their peak competitive season than during their training-buildup period. Another way of saying this: Training is more pyramidal early in the season, and more polarized later in the season.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Inexperienced athletes often have trouble following the logic of “train slow to get fast.” Here the authors present two nice sentences to explain. The two key concepts to remember: glycogen re-supply, and muscle fibers. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“One reason for training primarily in Z1 is that glycogen stores can be replenished during sessions of low-intensity endurance exercise performed between more intense workouts. Another reason, although not as well investigated, might be that extensive volumes of low-intensity endurance training are required for additional “aerobic” adaptations in the highly oxidative Type I fibers.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">This free and important paper adds new information to our understanding of TID, but the authors caution strongly against oversimplification. To really figure things out, you need to stick closely to the demands of your own sport, and to the timing of your peak efforts. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusions: “The analysis presented here does not allow identification of an optimal TID for any individual sport.” Also: “Reliable comparisons between different sports or the phases of a season [are] impossible.” More at </span><a href="https://www.frontiersin.org/articles/10.3389/fspor.2023.1258585/full" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Frontiers in Sports & Active Living</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Only a pin prick away: Use acupuncture and dry needling to resolve injuries</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Acupuncture and a physical therapy technique called “dry needling” are both claimed to resolve some running injuries. Of course, it’s hard to rule out a placebo effect after someone has stuck you with needles. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">But many runners also report success from these treatments. In fact, I had a fairly miraculous return to running health earlier this year after just one go-around (with a bit of “Ouch!” involved) of dry needling to my ailing upper leg.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">A recent article from </span><a href="https://www.outsideonline.com/health/wellness/does-acupuncture-help-with-sports-injuries-experts-weigh-in" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Outside Online</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> reports that acupuncture can reduce pain, decrease inflammation, and correct muscle imbalances. Several published journal papers support acupuncture and dry needling for sports injuries. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">One states that </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7664377" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">“acupuncture can help relieve short-term pain and recovery from dysfunction.”</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> A second systematic review of case studies </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4739038/" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">“suggests that dry needling is effective in reducing pain associated with lower quarter trigger points in the short-term.”</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> Medical reports have noted only minor risks associated with the two procedures, mostly skin infection if the needles are not clean.</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 14pt 0pt 14pt 0pt;"><span style="font-weight: 700; white-space-collapse: preserve;">Keep learning, keep improving: Strategies for long term success</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">However we do it, learning is a key lifelong practice. We all want to run long and healthy. Hence this newsletter. And the only way to do so is to keep learning.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Some of us have been lucky enough to encounter great coaches/mentors in our careers. Alex Hutchinson had a coach who made him take off his watch during interval training, because Alex was checking his splits too obsessively. </span><a href="https://www.outsideonline.com/health/training-performance/skills-acquisition-training-research" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Link here.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I had a mentor constitutionally averse to spelling out any rules of long distance running. He taught me and his many other disciples by personal example. We ran in his footsteps, and observed that he: started all runs slow, and finished harder; veered off road onto trails at every possible opportunity; ignored the weather to maintain training consistency; and so on. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Simple stuff. Important stuff. Another term for learning is “acquisition skills.” </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Here several experts in performance “acquisition skills” provide a narrative review of what coaches often do wrong, and what they could do better. In fact, they provide 5 important guidelines from both sides of the coin. It doesn’t take much to turn these into lessons we can adopt for ourselves.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">We learn about coaching “myths” that are not backed by solid evidence--like “Demonstrations are always effective,” and feedback should be “frequent, detailed, and provided as soon as possible.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Other principles of “skill acquisition framework for excellence (SAFE)” may be more helpful. These include: “Find a balance between long-term learning and short-term performance;” and “Facilitate learning rather than dictate or abdicate.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I appreciate that the authors believe “hands off” instruction may prove more powerful than “hands on.” They also believe in “optimizing challenge.” More at </span><a href="https://www.tandfonline.com/doi/pdf/10.1080/02640414.2023.2240630" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">J of Sports Sciences</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://www.sciencenews.org/article/brain-tissue-fuel-marathon-runner" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Brainy marathoners: New research indicates that marathon runners gain a modest amount of fuel from myelin--a fatty tissue surrounding nerve fibers.</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 14pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">HERE’S WHAT ELSE you would have received this week if you were a subscriber to the complete, full-text RLRH.</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: white; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"># Every breath you take: Going the distance with nasal breathing</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: white; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"># Experts tell you: “What to look for in your next heart rate monitor”</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: white; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"># Why Boston Marathon runners develop stomach-gut problems</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: white; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"># How whey protein in your recovery drink boosts hydration and endurance</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 14pt; margin-top: 0pt;"><span style="background-color: white; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"># The truth about the super shoe marathon advantage</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"># How more exercise is better for those over age 60</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 14pt; margin-top: 14pt;"><span style="background-color: white; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"># Winning strategies of Olympic 1500-meter champions</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"># A miraculous combo: motherhood and breast feeding </span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 14pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: white; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"># An inspiring “mothers are tough” quote from Kellyn Taylor, first American in the NYC Marathon</span></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter?promo=RUNFREE" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Click here for info on subscribing to the full-text RLRH for just $4/month.</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 14pt 0pt;"><span style="background-color: transparent; color: #333333; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span id="docs-internal-guid-7835780a-7fff-59d7-74dc-116fe2335285"><span style="background-color: transparent; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">That’s all for this week. Thanks for reading. See you again next week. </span><span style="background-color: transparent; color: #333333; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline;">Amby</span></span></span></p></span></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-10803270484501754872023-10-31T10:04:00.000-04:002023-10-31T10:04:20.340-04:00November 2, 2023<p><span style="background-color: white; font-weight: 700; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Stuck in a rut? Here’s how to break through</span></span></p><span id="docs-internal-guid-b883312a-7fff-3d5c-26a5-a124c44998d4"><span style="font-family: arial; font-size: large;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">We’ve all been there. After some period of training--whether months or years--you seem to keep producing the same results in your big efforts. Maybe you run 3 marathons in succession in 3:33, 3:35, and 3:32.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Those are strong finish times, but what you really want is a sub-3:30 marathon. How to get there? Alex Hutchinson dissected a recent paper on the limits of strength training to look for answers. You might not be interested in all the microcellular elements, but Hutchinson’s personal conclusion offers good insight.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“In practice, I’m pretty sure that most training plateaus, whether in muscle size, marathon time, or other fitness goals, don’t actually reflect some immutable biological law. We slip into comfortable routines, repeating the same workouts even though our bodies have already adapted to them. We settle for incremental goals instead of dreaming of quantum leaps.” More at </span><a href="https://www.outsideonline.com/health/training-performance/what-causes-training-plateaus" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Outside Online.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Big dreams are important, and also breaking out of a rut. The NY Times noted that “workout plateaus are an inevitable part of any fitness journey.” One expert suggested: “It’s a chance to listen to your body, figure out what it needs to improve, and reconnect to what you love about running.” More at </span><a href="https://www.nytimes.com/2023/09/20/well/move/workout-progress-plateau.html" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">NY Times.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">This often requires moving away from your target for a time. Switch from road marathons to the mile, or to trail running, for 6 to 12 months. Then jump back on that sub-3:30 goal. You might be surprised by how quickly your fitness returns, and even exceeds what it was previously.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Healthy feet, faster times: Why you need to rotate your shoes</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Many runners, when they find a favorite, most-comfortable pair of running shoes, stick with those shoes for years. Some even buy a half-dozen pairs of a particular model once they have identified it as their chosen shoe.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">This could be a mistake. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Running injuries are often caused by “overuse.” Translation: You repeat the same motion (your running stride) over and over until a given muscle grows fatigued, and breaks down. Such overuse is magnified when you always run in the same pair of shoes, with the same construction, same midsole, and same fit.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Using different shoes, on the other hand, reduces overuse. Your leg muscles must make slight adaptations for each run in different footwear. For example, you could do your shorter, easy-day runs in a pair of minimalist shoes rather than the thicker shoes you use when logging more distance. You could also alternate between shoes with a significant heel-toe “drop,” and others with zero-drop. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Some runners choose to run in shoes made by different companies--say New Balance and Brooks--figuring that even this simple tactic should produce variations in the forces their legs encounter while running. And indeed it should.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://pubmed.ncbi.nlm.nih.gov/24286345" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">A 2015 study</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> investigated this “mix ‘em up” strategy to see if it would prove effective. It did, finding that the </span><span style="background-color: white; color: #212121; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“parallel use of more than one pair of running shoes was a protective factor.” In fact, mixing up shoes resulted in a 39% drop in running injuries.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #212121; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Research has also found that certain shoes, often with low heel drops, can reduce knee injuries. Or, if you’ve got Achilles or calf problems, you could try thicker shoes with more dramatic heel to toe drops. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #212121; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The following article summarizes much of this information, as it argues the case for rotating your running shoes. Somewhat strangely, it quotes an apparent injury expert who is never fully identified. More at </span><a href="https://www.trainingpeaks.com/blog/should-you-rotate-your-running-shoes" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Training Peaks.</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">High aerobic fitness can reduce flu deaths by 50%</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">We in the northern hemisphere are edging into flu season, so it’s a good time for a study on exercise and flu. Here a big report looked for possible links between aerobic exercise and/or strength training, and risks of mortality from influenza and pneumonia</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">It included more than 577,000 subjects who were followed for over 9 years. Result: Those meeting guidelines (150 minutes/week of moderate cardio, plus 2 strength workouts/week) “had a 48% lower adjusted risk of influenza and pneumonia mortality.”</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">When looking at aerobic exercise alone, the risk of death was lowest (minus 50%) for those logging 301 to 600 minutes/week. That’s equivalent to 30 to 60 miles/week of running if you’re running your miles at about 10:00 minute pace. Those exercising over 600 minutes per week still had a 41% lower mortality rate. The lowest exercise group (10 to 149 minutes/week) enjoyed a 21% lower risk.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">With strength training, 2 sessions a week produced good results, but 7 or more workouts/week increased mortality risk by 41 percent. Conclusion: “Aerobic physical activity, even at quantities below the recommended level, may be associated with lower influenza and pneumonia mortality while muscle-strengthening activity demonstrated a J-shaped relationship.” More at</span><span style="background-color: white; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><a href="https://bjsm.bmj.com/content/57/19/1231" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">British J of Sports Medicine</span></a><span style="background-color: white; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://peerj.com/articles/16206" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Amazing bicycle gizmo: Here’s a new bicycle balancing device that can prevent falls, especially at slow speeds.</span></a></p><br /><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Wait!!!??? There’s a time for decreased carb intake?</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Drafting is dramatic: How Kelvin Kiptum could have run 1:57 with a pacer</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Why you should consider run-walk training to boost your performance</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># The ultimate marathon warm up = almost none at all</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># How PEACE & LOVE can reduce muscle pains</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># The data proves it: You can run away from breast cancer</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># “Time” magazine picks several running products as “Best inventions 2023”</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># A great quote about the “pandemonium of joy” that greeted NYC Marathon finishers in 1896</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter" style="text-decoration-line: none;" target="_blank"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.” </span></a></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt; padding: 11pt 0pt 0pt 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p><br /><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for now. Thanks for reading. See you again next week. </span><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></span></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-30728632303785763552023-10-24T06:54:00.001-04:002023-10-24T13:37:25.022-04:00October 26, 2023<p><span style="background-color: white; font-weight: 700; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">From fresh to frayed: How long do super shoes maintain their advantage?</span></span></p><span id="docs-internal-guid-aba4d992-7fff-8fc5-5012-b256d174da09"><span style="font-family: arial; font-size: large;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Now that we’ve all accepted that super shoes can improve performance, the big questions have shifted to things like: Should you train in super shoes, or just race in them? And how long do super shoes retain their advantage?” And are super shoes likely to cause more injuries, or perhaps reduce injuries?</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The answers will come, perhaps slowly, and with the important reminder that all runners are different, as are all shoes and foams. This week we received an important new insight. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The bottom line: Super shoes lose their performance advantage rather quickly, at least in terms of the running economy of subjects wearing the shoes. Indeed, after about 450 kilometers of use (270 miles), a pair of super foam (PEBA) super shoes delivered a 2.2% lower boost than a new pair. Surprisingly, an EVA shoe with a carbon plate suffered no similar loss after 270 miles. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The PEBA shoes were, however, superior when both shoes were new. At that point, they delivered a running economy 1.88% better than equivalent EVA shoes.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: “There is a clear running economy advantage of incorporating PEBA versus EVA when the models are new. However, after 450km of use, the PEBA and EVA shoes had similar RE.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The research was conducted by an experienced Spanish team and well known U.S. based super-shoe expert, Wouter Hoogkamer. The ON shoe company produced the shoes worn in the testing, but didn’t fund the project. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The selection of shoes was interesting and unusual. Two pairs were what many would now consider typical super shoes: They included carbon fiber plates with PEBA super foam. The other two pairs included traditional (older) EVA foams, but with carbon fiber plates. In other words, all the shoes included carbon fiber plates.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">All shoes weighed about the same. All subjects ran in 4 versions of the shoes: 1) new PEBA shoes; 2) new EVA shoes; worn (270 miles) PEBA shoes; and worn (270 miles) EVA shoes. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">In their subjective evaluations, runners could not tell the difference between the four conditions. In the worn EVA condition, they increased their step frequency. This did not happen with the worn PEBA shoes, a finding the researchers termed “surprising.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">They speculated: “It could be that an embedded plate is more effective in PEBA than in EVA foam.” They also believe their “results generate important new knowledge for the footwear industry.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">They suggest that shoe companies should consider manufacturing a carbon plate PEBA shoe for optimal race results while the shoe is new, and a plated EVA shoe for lower cost and longer “shelf life.” The paper did not attempt to explore the injury question. More at </span><a href="https://onlinelibrary.wiley.com/doi/10.1111/sms.14526" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Scandinavian J of Medicine & Science In Sports</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">What is “hyperhydration,” and why should you care?</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The topic of sodium use for long runs and races continues to be one of the most discussed subjects I see and hear among serious marathon and ultra runners. Recently I posted </span><a href="https://link.springer.com/article/10.1007/s40279-023-01885-2" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">this link</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> to a systematic review by respected experts in the field. It concluded that “pre exercise hyperhydration may improve exercise capacity due to a reduced heart rate and core temperature, stemming from an acute increase in plasma volume.” It also suggested that “</span><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">different osmotic aids (e.g. glycerol and sodium)” could prove helpful.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">So that’s the science. But there’s also another important perspective--that of real runners in the field actually trying different approaches and products in their own races. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Here’s a good discussion with plenty of opinions, outcomes, and favorite hyperhydration approaches. This particular question--and the use of sodium and glycerol--seems a near perfect example of the famous “experiment of one” principle. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The only way you can know for sure is to give it a try yourself. In training. On a run that simulates what you’ll be doing on race day. More at </span><a href="https://www.reddit.com/r/AdvancedRunning/comments/17b5rf9/sodium_loading_before_runs" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Reddit/Advanced Running.</span></a></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span id="docs-internal-guid-dded2808-7fff-1590-79ea-c1ad813167c3"><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">[ Check out the podcast, </span><a href="https://www.runningstateofthesport.com" style="text-decoration-line: none;"><span style="color: #1155cc; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">“Running: State of the Sport,”</span></a><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with Amby Burfoot and George Hirsch. Recent episodes have featured Merhawi Keflezighi and Deena Kastor ]</span></span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amazing veggie fuels: How beets and betalains can boost your endurance</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The last decade has produced lots of research on the possible benefits of beet consumption for improved endurance performance and recovery. The mechanism behind the magical beets has generally been assumed to be nitrates that are converted to nitric oxide, which could increase oxygen supply.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Now the beet research is expanding a bit to include a class of antioxidant pigments called “betalains.” These are often found in red and yellow fruits and vegetables.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">A 2017 paper on betalain supplements “containing no sugars or nitrates” found that they improved the 10K running times of triathletes who had already completed 40 minutes of cycling. The subjects were also faster the next day in a 5K trial, suggesting better recovery. The experiment used a double blind, randomized, cross-over design.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">A brand new review paper has concluded that “</span><span style="background-color: #fcfcfc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Betalains have the potential to become a natural ergogenic aid or nutraceutical compound for sports people during exercise and competitive performance.” More at </span><a href="https://link.springer.com/article/10.1007/s13668-023-00500-0" style="text-decoration-line: none;"><span style="background-color: #fcfcfc; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Current Nutrition Reports.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://twitter.com/trackspice/status/1708973387584876730" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">A short track & field video guaranteed to make you smile</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Eliud Kipchoge’s surprising “Breakfast of Champions”</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># The simple workout that predicts your half-marathon time</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Nutty news about peanut butter: It doesn’t cause weight gain</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># The “inside story” of Des Linden’s marathon success</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># What you can learn from those crazy ultra runners. (More than you think.)</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># 7 recovery myths revealed by a strength & conditioning coach</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># The history and health-fitness significance of vo2 max</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># An inspiring George Sheehan quote about the first day of the rest of your life</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><a href="https://mailer.marathonhandbook.com/products/run-long-run-healthy-paid-newsletter" target="_blank"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt; padding: 11pt 0pt 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p><br /><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for now. Thanks for reading. See you again next week. </span><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></span></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-86528701116902693832023-10-18T15:40:00.001-04:002023-10-18T15:40:46.411-04:00October 19, 2023<p><span style="font-family: arial; font-size: large;"> <span style="background-color: white; font-weight: 700; white-space-collapse: preserve;">How to run strong past 40 (like Des Linden)</span></span></p><span id="docs-internal-guid-9173a648-7fff-029b-9e1c-bf4bf7ec757a"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">When the overall marathon winner runs 2:00:35, and the first female 2:13, and a couple of American guys finish at 2:08 and under, you don’t get much credit for being a smooth, fast 40-year-old female. But Des Linden also set a record in the Chicago Marathon. She ran 2:27:35 to slice 12 seconds off the previous American masters best of 2:27:47 set by Deena Kastor at Chicago in 2015. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">“Kastor is an icon, so it was fun to feel like I was chasing someone who I admire,” Linden said afterwards. In a podcast, she admitted that she didn’t think she could beat Kastor’s half-marathon best for American masters, 1:09:39.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Of course, masters runners are getting faster at every age and distance, especially the women, it seems. Witness Chicago’s world record performances by Jenny Hitchings (60, 2:49:43) and Jeannie Rice (75, 3:34:32).</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">How do they do it? The mental aspect is obviously key, including the occasional need for more laughter. Also, there’s no time like the present to adapt your training to your current needs. Linden didn’t appreciate the back tightness she felt late in the marathon. Or even the fact that she was talking about back tightness, just like every other aging individual.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">But she’s got a plan for it. “I’m going to have to implement a weightlifting strategy,” she said. In fact, “It’s on the way.” More at </span><a href="https://www.outsideonline.com/running/news/people/des-linden-in-her-masters-era-im-glad-im-40" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Outside Online.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Telomeres tell all: Running boosts lifespan by 12 years</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">When we read about telomeres or telomerase, the first or second sentence often refers to the 2009 Nobel Prize in physiology/medicine, which was awarded to </span><a href="https://www.nobelprize.org/prizes/medicine/2009/illustrated-information" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">3 early telomere researchers.</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> The clear implication: Telomeres, the structures at the end of chromosomes, are super important.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">From there, things get a little foggier. Longer telomeres and more abundant telomerase are generally linked to good cellular health, and we tend to lose both with increased age. But predicting health or longevity from telomere length is no simple task. One recent study found that </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7544094" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">“estimating disease risks from phenotypically measured telomere length at any given time point is challenging and imprecise.”</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Against this, we have emerging data that regular, lifelong exercise increases telomere length. The latest study in this field estimated that 75 minutes a jogging/running per week vs not j/r resulted in “</span><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">a biological age difference of approximately 12 years in favor of the runners.” I’ll take it!</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The authors randomly selected over 4400 subjects from a well known U.S. federal survey tool called NHANES, for National Health and Nutrition Examination Survey. They then compared those who ran less than 10 minutes/week with those who ran more than 75 minutes/week--the amount recommended (or 150 minutes walking) by U.S. activity guidelines.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: The more active runners had longer telomeres that conferred “roughly a 12-year cellular aging advantage associated with jogging/running.” (Note: The paper didn’t measure actual mortality, just “cellular aging.”) The authors state nonetheless that “reduced telomere length has been shown to correlate with increased mortality and the risk of various chronic diseases.” More at </span><a href="https://www.mdpi.com/1660-4601/20/19/6872" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">International J of Environmental Research & Public Health</span></a><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Can you pass the test: How do you perform on your darkest days?</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Bad things happen to good people. I don’t know why. I just know that nasty stuff happens. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">And the greatest test of who we are isn’t the way we perform on our best days. It’s how we perform when we have to struggle back. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Dave McGillivray, the now-69-year-old, long time race director at the Boston Marathon, recently hit the 5-year mark in his return from triple bypass heart surgery. From the beginning, he has been open about his disease, the need for surgery, and his comeback. This attitude helped inform others about their heart health. It also inspired all of us to be as determined and disciplined as Dave in returning from our own individual challenges, whatever they might be. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">“</span><span style="background-color: white; color: #0f1419; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I’ve run 11 marathons since surgery, and I’m still not perfect,” he says. No, perfect isn’t the goal. Showing up is the goal, and then finishing. Next April, McGillivray hopes to finish his 52nd consecutive Boston. More at </span><a href="https://twitter.com/DMSE/status/1712925665471627279" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Twitter/X DMSE.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">SHORT STUFF you don’t want to miss</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://www.runtothefinish.com/foot-pain-when-running" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Down with foot pain: 11 causes of foot pain, and how to alleviate them</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">SUBSTACK BELOW</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="background-color: #faf5ea; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for now. Thanks for reading. See you again next week. </span><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></span></p><p dir="ltr" style="background-color: #faf5ea; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="background-color: #faf5ea; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></span></p><p dir="ltr" style="background-color: #faf5ea; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Revealed by Strava: How to hit a Boston Marathon qualifying time</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Master your marathon training. Stand strong and fit on the start line</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># How is it possible to run 2:00:35 and 2:11:53 in the marathon?</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Is running during pregnancy “selfish,” “psychopathic” and “disgusting?” (Heck, no)</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># New consensus: Why body composition testing is rarely necessary for those under 18</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># How running in minimalist shoes could strengthen your Achilles tendons</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># The diet that helps you recover from injuries</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># An inspiring quote for middle of the pack marathon runners from NYC Marathon founder, Fred Lebow</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></a><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span></span></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt; padding: 11pt 0pt 0pt 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-60164393029901990952023-10-11T08:09:00.001-04:002023-10-11T08:09:41.899-04:00October 12, 2023<p><span style="font-family: arial; font-size: large;"> <span style="background-color: white; font-weight: 700; white-space-collapse: preserve;">How “real runners’ (like you) can do Norwegian Training</span></span></p><span id="docs-internal-guid-7da58112-7fff-9c52-b0d9-06c8d6560d5a"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">I enjoy researching new training articles from a wide range of sportsmed/health/fitness journals. No one can actually try everything that’s proposed here, there, and the next place. But you gotta keep up, first. And then learn to apply the systems that seem right for your age, lifestyle, and ambitions. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Sometimes the first-person experiences are more valuable than the science-y stuff. We all want to know what our peers think of a certain shoe, a new gel, or a recently popular training program. This is one of those first-person case studies. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The runner in question wanted to incorporate aspects of the red hot “Norwegian training method.” But without following two tenets: running twice a day, and performing finger-prick lactate tests during workouts. Okay, that’s cool, because few “real life” runners are going to mimic those practices. Best of all, our anonymous online reporter scored a significant half-marathon PR after following his/her adapted Norwegian program.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">So what did the runner do? “I did slightly larger single workouts rather than doubles, and ran based on pace + HR + effort rather than a lactate meter.” Specifically, the runner tackled two long interval workouts: 25 x 400 meters at 5-mile race pace; and 12 x 1000 meters at half-marathon race pace). Both were done at a controlled pace, with short 60-second rests.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Yes, those are long, tough workouts. But they hit a basic precept of Norwegian training: to cover a significant distance at an important pace without running so long and continuously (as in a 6- to 8-mile tempo run) that you accumulate excessive fatigue. The presentation here, and responses from other readers, are really good and well worth reading. More at </span><a href="https://www.reddit.com/r/AdvancedRunning/comments/16z7gkh/trainingrace_report_hm_pr_on_the_norwegian_system" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Reddit.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Get your next injury under control fast</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Well known running coach Greg McMillan has a masters degree in exercise science, and uses established evidence to build his training programs for runners. But one reason he’s such a successful coach is his ability to go beyond science to find common sense solutions based on what I call “accumulated running wisdom.”</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Science doesn’t always provide a guaranteed answer, but that doesn’t stop runners from wanting solid advice when faced with frustrating issues. So you have to give them the best that you’ve got. Which is what McMillan delivers in the below article--a “quick fix” guide to injuries.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">McMillan claims up front that “Nearly 100% of the time, this protocol allows the body to heal and keeps tightness/aches/pain from advancing into a training cycle killing injury.” That’s a pretty high percentage, if you ask me.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Still, I can’t find fault with the advice. It includes: Stop running immediately, and take a day off. Then do several days at 50% of normal. If this doesn’t work: Seek medical help, take ice baths, try foam rolling, and do some “active isolated mobility.” (He cleverly avoids the word “stretching.”) </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">McMillan has several additional suggestions, including: “Watch a lot of videos, programs and/or movies that make you laugh.” That’s a good one, and not part of most other recovery programs. More at </span><a href="https://www.mcmillanrunning.com/quick-fix-running-injury-protocol" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">McMillan Running.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: arial; font-size: large;"><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">[ Check out the podcast, </span><a href="https://www.runningstateofthesport.com" style="text-decoration-line: none;"><span style="color: #1155cc; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">“Running: State of the Sport,”</span></a><span style="font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with Amby Burfoot and George Hirsch. Recent episodes feature Deena Kastor, Mark Milde, and Jack Fleming. ]</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">How hard should you push your favorite youth runner?</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">We’ve all got kids or grandkids, or friends with kids/grandkids, and we all want those youngsters to grow up fit and healthy with a positive attitude toward regular exercise activity. Indeed, we wouldn’t mind if they actually excelled at sports like running. If you’ve ever gone to a high school or age-group cross-country meet to cheer for a favorite runner or team, you know exactly what I mean.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Our intentions are good. The question is: What’s the best way to help our intentions come true?</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">It’s a subject that has received a lot of attention in recent years, with some pointing to an alleged “10,000 hours” rule while others cast doubt on the same. Two well known books that largely support contrasting views: Malcolm Gladwell’s </span><a href="https://www.amazon.com/Outliers-Story-Success-Malcolm-Gladwell/dp/0316017930" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Outliers: The Story of Success</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> and David Epstein’s </span><a href="https://www.amazon.com/Range-Generalists-Triumph-Specialized-World/dp/0735214484" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Range: Why Generalists Triumph in a Specialized World.</span></a><span style="background-color: white; color: #1f1f1f; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #1f1f1f; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">A recent study and systematic review tried to pry out the truth, at least in the elite sports world. It asked the basic question: What percentage of top rank “junior” athletes will attain the same status as “seniors”? The paper looked at more than 38,000 international-level junior athletes and more than 22,000 international-level senior athletes. The relationship was more clear-cut than I would have expected.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #1f1f1f; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">And it wasn’t a positive relationship. In fact, only 11% of the top juniors turned into elite senior athletes.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; color: #212121; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">This seems to imply that we should encourage our kids to play, but we shouldn’t expect too much in terms of elite success, because the odds are stacked against them. Of course, there are plenty of reasons to participate in sports outside the quest for awards, acclaim, and podium finishes.. More at </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10185603" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Sports Medicine</span></a><span style="background-color: white; color: #212121; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; color: #212121; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Alex Hutchinson takes a deep dive into this topic at </span><a href="https://www.outsideonline.com/health/training-performance/athletic-talent-identification-research-2023" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Outside Online.</span></a><span style="background-color: white; color: #212121; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> He particularly likes the story of Canadian runner Reid Coolsaet, a notable middle-of-the-pack 5K runner through his adolescence, but eventually a two-time Olympic Marathon runner. We all mature at a different rate--one that’s not predictable with future-looking lenses. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #212121; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Among adult recreational athletes, the outcomes are easier to predict. If you don’t do the work, you don’t get the results. On the other hand, consistent, year-after-year training will almost always take you to a higher level, even if it’s not necessarily a podium.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">SHORT STUFF you don’t want to miss</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://www.sciencedirect.com/science/article/pii/S1469029223001395" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">One step at a time: What keeps new runners going? (Big hint--they need to find their “why.”</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">)</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><br /></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># How you could achieve peak performance with just 3 weeks of specialized training</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Shocking results of a simple dehydration experiment</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># A simple 5-mile run with HUGE benefits</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Unexpected science: Too much sleep focus could make you slower</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Hey, what’s happening out there? Is it the “third running boom?”</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># How more running = more protection from depression</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># 5 immediate benefits of exercise</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># An inspiring quote from Meb Keflezighi about the links between marathon running and life</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></span></a></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt; padding: 11pt 0pt 0pt 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-6645970029370392242023-10-04T06:24:00.003-04:002023-10-04T06:24:59.937-04:00October 5, 2023<span id="docs-internal-guid-7ad1b685-7fff-6401-776e-4d98cd00d2c6"><span style="font-family: arial;"><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Is Arthur Lydiard’s training system the best ever?</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Recently I stumbled upon a 33-page Arthur Lydiard training guide that’s apparently based on talks Lydiard gave during a 1999 lecture tour of the U.S. If you’re not familiar with Lydiard, he coached a number of great New Zealand distance runners during the 1950s and 1960s. The best known was Peter Snell, but there were many others as well.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Lydiard also introduced famous University of Oregon track coach Bill Bowerman to “jogging” as a healthful activity for average midlife individuals. Bowerman then brought this practice to the American public in his book, </span><a href="https://www.amazon.com/Jogging-William-J-Bowerman/dp/0448144433" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Jogging,</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> co written with W.E. Harris, M.D.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">You can read the full 33-page Lydiard manual at the below link. Here are a few highlights: Lydiard says his system is “based on a balanced combination of conditioning, strength, and speed. The end result is stamina, or the ability to maintain speed over the whole distance.”</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Lydiard recommends “running at a good effort and finishing each run feeling pleasantly tired.” He doesn’t advocate Long Slow Distance, but admits that LSD will produce the same end results; you’ll just spend more time on your feet.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">He also recognized the need for faster training. “You should do three hard workouts a week.” It doesn’t matter what distance and speed you use, according to Lydiard, as “No coach can tell exactly how many repetitions you can do or what your recovery intervals should be on any particular day.” So don’t worry about that stuff. “Trust your instincts and responses.”</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Before you begin speedwork, Lydiard advocates for a transitional training period that “is accomplished by bringing resistance to the leg muscles.” How? “By springing uphill with a series of short and sharp bounding steps.”</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">You can achieve “sharpening” ( peaking) by running “sharp sprints of 50-100 meters once a week with an equal distance of ‘floating’ in between.”</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And here’s Lydiard’s number one Golden Rule. “Never try to run too fast during the initial training period. You can never run too slowly to help bring about some cardiac development, but you can run too fast, causing undue strain, sore muscles, and slower recovery. This inevitably affects the following day’s training.” More at </span><a href="http://www.championseverywhere.com/wp-content/uploads/2017/07/lydiardiowa99.pdf" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Champions Everywhere</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, a lengthy PDF that includes many full blown training plans.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Some caffeine abstinence may be required to boost endurance</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">It was almost 50 years ago when a Runner’s World cover story first revealed that coffee/caffeine was performance-enhancing for endurance runners. At the time, we were told the program worked best if we refrained from coffee/caffeine for several days or longer before taking it on race-day morning. Later a number of studies seemed to indicate that such “withdrawal” was not necessary. </span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">This implied you could drink your coffee regularly, and still get a nice boost on marathon morning. Whew! Many addicted coffee fans regarded this as sensational news.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Now the newest paper on the subject has retested the whole “withdrawal or no withdrawal” protocol, and concluded that, yup, you gotta take at 8 hours off to get the full benefit.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The experiment included 10 regular coffee-drinking recreational cyclists. In a randomized order, they received either a caffeine pill or a placebo pill 8 hours before a laboratory cycling test. Then, one hour before the test, they again received either a caffeine pill or a placebo pill before beginning a 10K time trial that also measured power output. Caffeine use was administered with a dose of 6 mg per kg of athlete body weight.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Result: Cyclists’ time-trial performance and power output was improved </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">only</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> if they had consumed </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">no caffeine</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> 8 hours prior to the 10K time trial. The authors believe this finding means that “previous work may have overstated the value of caffeine supplementation for habitual users.” </span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Of course, most road races begin in the early morning when you haven’t had any caffeine during your 8 hours of nighttime sleep. So you pass that hurdle. How about abstaining for the full day (or more) before your race? That’s one of those personal experiments you’ll have to try on your own. Also, the researchers say that “Future work should examine higher doses of caffeine for habitual users.” More at </span><a href="https://journals.humankinetics.com/view/journals/ijspp/18/8/article-p805.xml" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">International J. of Sport Physiology & Performance.</span></a></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> <span style="color: red;">[ Check out the podcast, </span></span><span style="color: red;"><a href="https://www.runningstateofthesport.com/" style="text-decoration-line: none;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">“Running: State of the Sport,”</span></a><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with Amby Burfoot and George Hirsch. </span><span style="white-space-collapse: preserve;">Recent episodes feature Deena Kastor, Mark Milde, and Jack Fleming. ]</span></span></span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Strength training fails to prevent injuries. (But is still recommended.)</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Many runners do regular lower body strength training in hopes of improving their performance and limiting injuries. The following report casts a bit of a shadow over those hopes. </span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">It finds no evidence that leg strength training reduces injuries. In fact, strengthening the hips (a frequent suggestion to runners) is linked with a slight uptick in injuries. At the same time, ignoring upper body resistance work also correlates with injury risk. </span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Of course, like most injury research, this one paper can’t prove cause-and-effect. Only associations. </span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The findings were based on questionnaire data from 616 runners who had been running an average of 13 years, and generally logged 4 running workouts a week. Those who covered more than 19 miles/week had more injuries than lower-mileage runners. Also, those with a strong “performance orientation" were more likely to be injured. </span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">That’s possibly because they didn’t listen to their body when they should have. They continued to push hard in training when they should have backed off and recovered.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: “Completely </span><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">eradicating RRIs is unrealistic.” Also, despite their findings, the authors retained their belief in strength training. They state that it can improve “capacity to tolerate training load and, thus, should be recommended.” More at </span><a href="https://www.mdpi.com/2411-5142/8/3/128" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">J of Functional Morphology & Kinesiology</span></a><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://www.outsideonline.com/health/running/culture-running/being-a-sustainable-runner-begins-at-breakfast" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Protect the future of running: How to become a more sustainable runner (Hint: Start at breakfast)</span></a></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #333333; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for this week. Thanks for reading. See you again next week. </span><span style="background-color: white; color: #333333; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.38; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># How Clarence DeMar changed running forever</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Research showing that more daily steps leads to a longer life</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Camille Herron’s weird (but record-setting) ultra training</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># Do runners need to “insure” their health with multivitamins</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># The benefits of running with a weight vest</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># How to run stronger and faster with more emotional intelligence</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># An inspiring Clarence DeMar quote about winning past age 40</span></p><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"># A systematic review that supports both orthotics and taping for plantar fasciitis relief</span></p><br /><p dir="ltr" style="font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></a></p><p dir="ltr" style="background-color: white; font-size: x-large; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt; padding: 11pt 0pt 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p></span></span><p><span style="font-family: arial; font-size: large;"> </span></p>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-87672777566414201442023-09-19T10:33:00.001-04:002023-09-19T10:33:05.885-04:00September 21, 2023<p><span style="color: red; font-family: arial; font-size: medium;"><span style="background-color: white; white-space-collapse: preserve;">Note: RLRH will not be published next week. The next publication date is October 5, 2023. </span></span></p><span id="docs-internal-guid-84d1383d-7fff-4739-a817-252470ed84cd"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Berlin Marathon showdown: New Adidas $500 shoes vs Kipchoge’s Nikes</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">I don’t expect to be buying a pair of $500 running shoes anytime soon, but I gotta give Adidas credit for this one. Just before the biggest annual marathon in the homeland of the German shoe company, the famous sports company has introduced the most expensive (and just about the lightest) running shoe we’ve seen. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">That’s a combo guaranteed to get you a big chunk of free PR, and it looks like the scheme is working.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">While some photos make the Adizero Adios Pro Evo 1 shoes look weirdly like floppy clown shoes, the technical specs are impressive. The new shoe weighs in at just 138 grams per shoe (about 4.9 ounces) vs the Nike Vaporfly 3 line at 185 grams (6.5 ounces).</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The shoe also has a legal stack height of 39mm (the limit set by World Athletics is 40mm), carbon-infused energy rods, and a significant forefoot rocker that Adidas claims is “lab-tested to trigger forward momentum and improve running economy.”</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Okay, sounds good. Now we only have to wait until Sunday’s Berlin Marathon to see how Adidas’s elite athletes, wearing the new shoes, fare against Eliud Kipchoge in his Nikes. It should be fun. For sure, a lot of eyes will be on the new Adios Pro Evo 1s. Even among those of us who aren’t ready to drop $500 for our own pair. More at </span><a href="https://believeintherun.com/adidas-adizero-adios-pro-evo-" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Believe in the Run.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Sleep is the best recovery. So here’s how to get performance-enhancing sleep</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">If recovery is the name of the game when it comes to progressive training and performance improvements, and sleep is the key to good recovery (as we’re told almost every day), then we all need to zero in on best sleep practices. A recent editorial in the British Journal of Sports Medicine summarized both behavioral and medical approaches to guarantee healthy sleep.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The infographic linked below summarizes most of what you need to know. Cognitive Behavioral Therapy (CBT) is considered the first line of offense. Building a strong nighttime routine is also considered essential. Some do well with a shower every night before bedtime.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Several nutrition approaches, including tart cherries, kiwi fruit, and foods with the amino acid tryptophan, “can induce sleep and reduce sleep latency.” A cool, dark, quiet environment is important. Little is known about how sleep meds like Ambien affect performance, but addiction is a potential problem. More at </span><a href="https://bjsm.bmj.com/content/bjsports/early/2023/08/28/bjsports-2023-107201/F1.large.jpg" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">British J of Sports Medicine.</span></a></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span id="docs-internal-guid-6252ffa4-7fff-27c3-0dd1-8c73decfcdcd"><span style="background-color: white; color: red; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">[ Check out the new podcast, “Running: State of the Sport,” with Amby Burfoot and George Hirsch as co-hosts. First two episodes feature Jack Fleming, Boston Marathon, and Mark Milde, Berlin Marathon. </span><a href="https://www.runningstateofthesport.com/p/episodes.html" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Full details here.</span></a><span style="background-color: white; color: red; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> ]</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Covid is lurking again. Here’s the latest research on exercise and Covid</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Covid seems to be lurking around more, in new forms, as we edge into fall and winter--the most troublesome periods. Here’s a quick summary of some recent exercise & Covid articles. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">In a randomized, controlled trial, one group of post-Covid subjects followed an exercise program while another group didn’t. There was no statistical difference in their “fatigue and quality of life” after the 6-week training program. However, those who followed the training program enjoyed a significantly greater increase in vo2 max and oxygen pulse. Conclusion: “</span><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Exercise is safe and improves maximal exercise capacity in post-COVID patients.” More at </span><a href="https://link.springer.com/article/10.1007/s00392-023-02300-6" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Clinical Research in Cardiology.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Some aren’t too concerned about a few days of nasty flu-like symptoms that might accompany a Covid infection. It’s the prospect of Long Covid that most worries us. In one of Brady Holmer’s Substack posts, he notes that “poor metabolic health and aerobic fitness are risk factors for Covid-19 morbidity and mortality.” Then he explains that mitochondrial “hijacking” appears to be part of the Long Covid syndrome. Since aerobic fitness builds strong mitochondria, Holmer speculates that fitness might prove protective against LC. More at </span><a href="https://bradyholmer.substack.com/p/physiology-friday-179-is-long-covid" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Substack/Brady Holmer.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Here’s the most unexpected paper on exercise and Covid. A popular digital fitness band, the WHOOP band, was apparently able to predict Covid several days before a group of female athletes tested positive for the virus. The band achieved this by detecting an increase in respiratory rate (especially), and also heart rate variability, and resting heart rate. Learning early that you have Covid could help you take measures to avoid a more difficult Covid (and spreading the virus to others). More at </span><a href="https://journals.sagepub.com/doi/pdf/10.1177/19417381231183709" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">American Orthopedic Society for Sports Medicine.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">SHORT STUFF you don’t want to miss</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://www.mdpi.com/2072-6643/15/17/3763" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">The beat goes on: Beet root juice might be good for muscle recovery, too.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">That’s all for now. Thanks for reading. Reminder: RLRH will not be published next week. The next RLRH publication date is October 5, 2023.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># How to run with the biomechanics of a world class pro</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Yes, you can run strong at 70, 90, or even 102!</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Don’t develop </span><span style="background-color: white; color: #3b424b; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">maranoia</span><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> before your next marathon</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># When you don’t need a GPS watch, and when you </span><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">do</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># The Boston Marathon has a problem</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Careful! Your brain could overheat while running</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Believe it or not, sometimes it’s smart to DNF your race</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># 10 steps to a faster marathon performance</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># An inspiring “Find the courage” quote from George A. Sheehan</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></span></a></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt; padding: 11pt 0pt 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></span></p><div><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-75349372755091207882023-09-13T10:53:00.002-04:002023-09-13T10:53:41.653-04:00September 14, 2023<p><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-weight: 700; white-space-collapse: preserve;"><span face="Arial, sans-serif" style="background-color: transparent; color: red; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><i>Here's the free but abridged version of this week's RLRH newsletter. </i>F</span><span face="Arial, sans-serif" style="background-color: transparent; color: red; font-size: 12pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;">or details about subscribing to the complete, full-text version of RLRH,</span><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: transparent; font-size: 12pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"> </span><span face="Arial, sans-serif" style="background-color: transparent; font-size: 12pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline;">please go here.</span></a></span></p><p><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-weight: 700; white-space-collapse: preserve;">Is it the coffee--or the caffeine--that boosts endurance performance?</span></p><span id="docs-internal-guid-f2bda430-7fff-ff2b-b110-bb3a2ca6c2e1"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Here’s an article you’ll almost certainly want to read on the subject of coffee vs caffeine. Which is it that actually produces the well known performance boost? And which should you rely on before your major efforts?</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Most of the research has been done on caffeine pills, because that’s about the only way you can actually measure the precise amount of caffeine being consumed. And research is all about precise measurements. But coffee, which is how most athletes get their caffeine fix, can differ in almost infinite ways--preparation, the beans used, regional custom, and so on. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Also coffee can have additional benefits over pills. Its many bioactive ingredients “may influence blood flow and glucose levels,” as Alex Hutchinson notes. Coffee also has “antioxidant and anti-inflammatory properties.” These ingredients can make coffee a life-extending drink, at least for some individuals. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">It might depend on whether you have genes that make you a fast caffeine metabolizer or a slow metabolizer. To find out for yourself, you have to test both caffeine pills and coffee drinks to see which gives you the biggest boost. Of course, enjoyment is another key decision point. And pooping. </span><a href="https://www.outsideonline.com/health/training-performance/caffeine-boosts-performance-but-what-about-coffee" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">More at Outside Online. </span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Caution advised: ChatGPT isn’t ready to be a reliable coach</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Like many of you, I’m trying to keep up with the blitzkrieg world of Artificial Intelligence bots. I’m intrigued for sure, and at times I’ve been impressed. I’ve also seen lots of “hallucinations”--really bad mistakes. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Here an acknowledged expert in women’s exercise and strength-building explains in step-by-step detail how a Chat GPT summary of her training programs differs from what she would actually advise doing. It makes for a fascinating read. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">The AI responses do come close</span><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> to summarizing some of Stacy Sims’s approach. But of course the difference is in the details, and the details don’t hit the mark. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">This inspired me to ask a popular AI bot to give me a 16-week marathon training program like one Hal Higdon would recommend. The response came back quickly, but in a short, generic form, and with no single run longer than 12 miles. I’ve known Higdon for a long time, and that ain’t Hal.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">So for now I’d keep looking for in-depth articles and full-length books from acknowledged experts. The chatbots are fun, but you don’t want any hallucinations in your personal health and fitness program. More at </span><a href="https://www.drstacysims.com/blog/why-chatgpt-isn-t-your-best-coach" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Dr. Stacy Sims.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><a href="https://www.runningstateofthesport.com/p/episodes.html" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: red; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">[ Click here for info on the new podcast “Running: State of the Sport” with Amby Burfoot and George Hirsch. First episode--an interview with Boston Marathon race director Jack Fleming.]</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">How long does it take to get in shape?</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">A training plan works best when you understand how long it takes to deliver the hoped-for gains. </span><span style="background-color: white; font-size: 13pt; white-space-collapse: preserve;">If you’re thinking tomorrow, or next week, or even next month, you’ll likely be disappointed.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Training and fitness don’t work that way. There are many variables in the mix, including key ones like your beginning fitness, how hard you train, and how long you train. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Marathon training plans are the ones many runners seem to seek out and follow most closely. These tend to last from 12 weeks to 16 weeks (the most popular time frame) to 24 weeks. Of course, if you want to chase a marathon PR, that could involve a multiyear project with various peaks and valleys along the way.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Here the author explains what you can expect as you work through this process. And why, based on various physiological adaptations. The truest sentence I found in this article is: “Impatience and unrealistic expectations can cause frustration and hinder desired progression.”</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Yes, that happens. Over and over again. Some of us learn. Some of us are too bull-headed.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">I chuckled at another observation that rang true. Many runners fall into the trap of “</span><span face="Arial, sans-serif" style="background-color: white; color: #1e1d24; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">demanding endeavors–like races or extensive training sessions–in close proximity to the designated race day.” Who hasn’t tried to squeeze in just one or two final butt-busters in the last weeks before a big race? And later regretted it. I’ve got both my hands up in the air, and I’m not proud of that.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #1e1d24; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">This article is designed to help you “embark on a purposeful journey.” I hope it works. More at </span><a href="https://www.trailrunnermag.com/training/understanding-the-timeline-of-training-adaptations" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Trail Runner.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://www.reddit.com/r/running/comments/168xlke/how_to_you_prepare_for_the_last_10k_of_a_marathon" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Beat “The Wall:” How to avoid the dreaded marathon “bonk”</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for now. Thanks for reading. See you again next week. </span><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #3b424b; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Outdoor running beats the treadmill for increased fitness</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Listen to your feet: They’ve got a lot to teach you</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># What’s the fastest Ironman running shoe? Hoka vs Adidas</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># New research result: Peppermint oil increases endurance</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Evolution wants you to be a better runner--even when you’re almost starving</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># A key decision: Should you add more fast runs or long runs to your training plan? </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># A podiatrist explains when you should train in super shoes</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># A classic author’s quote about how running is a “treat”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt; padding: 11pt 0pt 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p><div><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-51336142042913173112023-09-06T11:27:00.002-04:002023-09-06T11:29:52.399-04:00September 7, 2023<p><span face="Arial, sans-serif" style="background-color: white; color: red; font-size: 13pt; font-weight: 700; white-space-collapse: preserve;"><span id="docs-internal-guid-444f34fb-7fff-7cc9-e254-e51f97d0ba5e" style="font-weight: normal;"><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><i>Here's the free but abridged version of this week's RLRH newsletter. </i>F</span><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 12pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;">or details about subscribing to the complete, full-text version of RLRH,</span><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 12pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"> </span><span style="background-color: transparent; font-family: Arial, sans-serif; font-size: 12pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline;">please go here.</span></a></span></span></p><p><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-weight: 700; white-space-collapse: preserve;">The miracle marathon workout known as “Yasso 800s”</span></p><span id="docs-internal-guid-b8871d0d-7fff-60ab-b73f-9110c9d49c2a"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">It’s peak training season for that fall marathon, and hence a good time to review the once-revolutionary (two decades ago) but now classic Yasso 800s workout. If you do little more than a few long runs and a few Yasso 800 sessions, you’ll find yourself in fine mettle for a solid marathon. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">I call the workout “once revolutionary” because it didn’t come from a physiology lab or an Olympic marathon champion. It was invented by a solid, blue-collar runner guy who just happened to find himself working at the Runner’s World home office in the 1990s (because he lived nearby). </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Bart Yasso is beloved by all for his combined work ethic and happy nature, but no one ever considered him a math genius. Not until he explained Yasso 800s in the early 2000s. “If you can run 10 Yasso 800s in a certain number of minutes and seconds, you can run a marathon in the same number of hours and minutes.” Wait! What? That sounds crazy.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Two decades later, thousands of runners can confirm that Yasso 800s come pretty darn close to working as advertised. That’s more than enough reason to include them in a marathon buildup. Here Mario Fraoli reviews Yasso 800s, noting (as very few others have managed to deduce) that a Yasso 800 is close to your 5K race pace. And 5K race pace just happens to be one of the best, most efficient training paces for distance runners.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Those who like to go full monty on Yasso 800s will gradually increase from 4 x 800 to 10 x 800 over a period of several months. That’s how Bart did them himself. Like I said, he’s a hard-working, blue-collar guy.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">I’m inclined to think that “less is more” when it comes to repeated hard sessions like Yasso 800s. </span><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; white-space-collapse: preserve;">When I did them, I would often go from 4 x 800 to 6 x 800 to 8 x 800. Then I’d call it quits while I was still ahead of the game. But if you want to Be Like Bart, you can go all in. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">With good luck, you might end up as successful as Bart, who got his marathon PR down to 2:40. More at </span><a href="https://themorningshakeout.com/workout-of-the-week-yasso-800s" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">The Morning Shakeout.</span></a></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">What goes up … gets faster</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Whenever I get the chance, which isn’t often enough, I enjoy running stadium steps. (I don’t live close to any large stadiums.) Others seem to find the repetitions boring and tortuous, but I like working them into an easy run. I might do a few miles, then loop through a stadium for some quick step sprints, then head out for a few more relaxed miles. Etc. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Step-ups aren’t exactly the same, but you can do them at home, and they’re a great strength and balance builder. Here’s an article claiming they will “improve uphill running, boost power, and prevent injuries.” While no evidence is offered, I do consider step-ups a great exercise for runners.</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">They </span><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">are,</span><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> after all, a one-leg-at-a-time movement, just like running. More at </span><a href="https://runningmagazine.ca/sections/training/step-ups-one-exercise-to-improve-uphill-running-boost-power-and-prevent-injuries" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Canadian Running.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">In this short video, big-name health book author and podcaster Peter Attia shows exactly how he does step ups. He considers them a “foundational” exercise for the lower legs, and is careful to load the front leg rather than popping off the rear leg. He also emphasizes the importance of great control on the eccentric down-step. As you get more comfortable with step-ups, you can increase the resistance and your potential benefits by doing them on a higher step or while holding dumb bells in your hand. Good stuff. More at </span><a href="https://www.youtube.com/watch?v=v2GfVnjmY7c" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">YouTube/Peter Attia MD.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">All hail Courtney Dauwalter, undisputed Queen of the ultras</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">RLRH isn’t a newsletter about elite runners, because the other 99.9 percent of us are different from the elites, and need to look elsewhere for the training and health/fitness advice most likely to benefit us. That said, we should always celebrate the consistently great ones. They are achieving on the world platform what we all want to achieve in our less-celebrated but equally important lives.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">That means it’s time to give Courtney Dauwalter a standing ovation. This summer she won three of the world’s hardest ultramarathon trail races, all 100 miles or longer, and did so in record-breaking fashion. Western States. Hardrock. And, last Saturday, Ultra Trail du Mont Blanc (UTMB). Dauwalter has clearly gone where no female ultra star has gone before, and it might be a long time before someone dislodges her records. (As has been the case, on the male side of the coin, for the unfathomable Yiannis Kouros.)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">You can now find hundreds of articles, podcasts, videos, and more on Dauwalter. Have at it!. I’ll simply link to an excellent New York Times story (with glorious photography) that was published just before her Ultra Trail du Mont Blanc (UTMB) win on Saturday. There’s so much to enjoy about Dauwalter’s approach to the sport, especially her refusal to hire a bigtime coach, follow any particular formulas, or define herself in the rigid way some ultra runners think they must engage the sport. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">“In general, I am pretty tired,” said Dauwalter, whose motto when things get tough in a race is “This is fine” and “Be brave and believe.” She said running all three races was not the plan at first, but that she just had to try it. “I am so curious what will happen and excited to test myself.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">So many pearls: “I try and go into every week really open to whatever happens so that I will actually tune into my body and listen to it,” said Dauwalter, who wears a running watch but does not post her workouts on popular running apps like Strava, as many ultrarunners do. “If I go into a week thinking it is going to be a really big mileage week or I have all these grand ideas about it, then I find it harder to listen to my body and actually respond to what it is telling me.” Her big mileage weeks are often 140 miles.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">If you read this article or others about Dauwalter and the “pain cave,” you might feel better prepared for your next endurance race. It turns out that when the going gets tough, the tough imagine themselves with hammer and chisel in hand. They just attack that damn cave until they reach the bright sunlight on the other side. At least that’s the Dauwalter approach.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Courtney Dauwalter, you’re ridiculous. But you’re also an inspiration and role model for all of us. Thanks. Personally, I’m going to adopt your mantra: Be curious. Be brave. And believe. More at </span><a href="https://www.nytimes.com/2023/08/31/sports/courtney-dauwalter-ultramarathon.html" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">New York Times</span></a><span face="Arial, sans-serif" style="background-color: white; color: #363636; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">, </span><a href="https://www.irunfar.com/2023-utmb-results" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">I Run Far,</span></a><span face="Arial, sans-serif" style="background-color: white; color: #363636; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">and many other places.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #1e1d24; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10350772" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Statins vs tendons: In a large population study, statin use was linked to greater risk of tendon injuries. </span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #1e1d24; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for now. Thanks for reading. See you again next week. </span><span face="Arial, sans-serif" style="background-color: white; color: #1e1d24; font-size: 13pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #3b424b; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #3b424b; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Everything you think you know about marathon pacing is wrong</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Listen up: These are the best paces for your speed work</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># 7 simple steps to better training and faster racing</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Yes, some endurance supplements actually work. Here they are</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># How the right pair of socks can keep you cool. (Honest!)</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># 10 rules of weight loss for runners</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Hard-training youngsters face no heart risks + decreased cancer later in life</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># A motivational “Test your limits” quote from Bill Bowerman, legendary Univ of Oregon running coach</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt;"><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-right: 19.5pt; margin-top: 0pt; padding: 11pt 0pt 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”</span></p><div><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-50024820496297127892023-08-30T13:48:00.001-04:002023-08-30T13:49:23.063-04:00August 31, 2023<p><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-weight: 700; white-space-collapse: preserve;">A new dimension in marathon training could yield the key to success</span></p><span id="docs-internal-guid-56bb67dc-7fff-1186-275b-7b5ecc2fe055"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Exercise physiologists have been picking apart the marathon for a long time, and have almost unanimously agreed that there are three keys to top performance. They are: 1) high vo2 max; 2) high running economy; and 3) high fractional use of vo2 max (similar to high lactate threshold).</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Now British endurance expert Andy Jones, who has worked with everyone from Paula Radcliffe to Eliud Kipchoge, is formally proposing a “fourth dimension” to marathon performance. He’s calling it “resilience.” Others have used terms like “durability” or “muscle fatigue resistance.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">They’re all talking about the same thing, and it’s not the way your body performs when you are fresh and primed for a hard run on a laboratory treadmill. Instead, resilience is the way your body performs after 20 miles of bone/muscle/cardio crunching road race effort. It’s the factor that often determines who wins a marathon, and who doesn’t.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">We don’t know much about resilience because little laboratory data has been gathered. For one thing, you’d have to pay subjects a lot to undergo the torturous testing. Also, it would take a lot of laboratory time, effort, and equipment (ie, $$$ again).</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Some of the barriers are being overcome by lightweight digital devices and ingestible micro sensors that can monitor internal conditions. Still, it’s a long road ahead. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Anyway, that’s the backdrop to Jones’s paper, “The fourth dimension: physiological resilience as an independent determinant of endurance exercise performance.” The paper explores “key variables that are not static but subject to deterioration during endurance performance.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">As marathon runners, we mainly want to know how we can improve our resilience. Jones has several ideas. You gotta wear super shoes, of course. We see that in the way top marathon runners are now running negative split races. At London last April, Kelvin Kiptum ran 61:40 for the first 13.1 miles, and 59:45 for the second half to finish in 2:01:25. In addition, the more carbs you can consume on the road, the longer you’re likely to remain fueled and efficient.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Jones also believes that “age and/or consistent, long-term, perhaps high volume, training may play an important role.” Studies of runners like Paula Radcliffe and Eliud Kipchoge have shown that they can improve steadily over a decade or more if they continue their high-level training.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Other possible resilience enhancers: “regular training in a fasted and/or glycogen-depleted state (through, for example, twice-daily training or overnight carbohydrate restriction).” And: “endurance training sessions where the speed is held constant at close to race effort or progressively increases </span><span style="background-color: white; font-size: 13pt; white-space-collapse: preserve;">with time (as practiced by, for example, Eliud Kipchoge).”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">This is just a beginning list. More is sure to come as “resilience” receives more investigation and research. More at </span><a href="https://physoc.onlinelibrary.wiley.com/doi/pdfdirect/10.1113/JP284205" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">The J of Physiology </span></a><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Should you consider carrying extra weights while running?</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">I still own a pair of ankle weights that I bought in my adolescent running years. I thought the weights would make my run training more difficult, and that the increased training effort would stimulate improved race-day efforts. At the time, I pretty much believed in the “more is better” approach to running.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">My brief experiment didn’t end well. I can’t say it’s because the weights failed me; I stopped using them because it was no damn fun. They made my running clunky and uncomfortable, so I relegated them to the basement cobwebs.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">However, others are still testing the idea. When running biomechanists added 1 kilogram (2.2 pounds) to each foot of runner-subjects, they observed “only moderate kinematic” changes in movement patterns. Things were quite different at the joints though, where maximum joint forces increased as much as 40% for knee extension and 50% for joint power of hip generation, both in the late swing phase of running.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: “These changes have implications for people who run with added mass on their legs for sport/strength.” I’d say the implications include: Be very, very careful not to overdo it. In fact, I’ll never again try my ankle weights for actual running. Maybe for the bike, elliptical, or StairMaster. But not on the road. More at </span><a href="https://www.sciencedirect.com/science/article/abs/pii/S0003687023000881" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Applied Ergonomics.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #2e2e2e; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">A little extra weight is easier to carry on the upper body than on the lower legs, and ultra runners often find it helpful. After all, they might have to go it solo for several hours between refreshment checkpoints. Meaning: They have to carry their own fluids and fuels.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #2e2e2e; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">To give this crowd some useful data, researchers recently tested runners on a laboratory treadmill while carrying nothing, 5 kg (11 pounds) or 10 kg (22 lbs) in a weighted vest.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #2e2e2e; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">They found that the 22-lb pack had an overall negative effect, as it increased ground contact time. On the other hand, the 5-lb pack seemed to hit a sweet sport. It didn’t alter runners' basic biomechanics, yet managed to increase leg stiffness--generally thought to be a good finding linked to better running economy. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #2e2e2e; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: Running with “an additional load equivalent to +5% body weight” yields “improved running performance.” But more isn’t better. In fact, adding another 5% of body weight turned things around and produced a negative result. </span><span face="Arial, sans-serif" style="background-color: white; color: #222222; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">More at </span><a href="https://www.mdpi.com/1424-8220/23/14/6411" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Sensors.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">A simple (proven) way to find your max fat-burning zone</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Most of the time we runners don’t worry much about max fat burn. You don’t win races that way, or hit your goals. But there are still situations where max fat burning might become interesting. Maybe if you’d like to lose some body fat. Or if you want to try one of those training regimens aimed at teaching your body to spare glycogen during loooong efforts.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">If so, the big question becomes: Where the heck </span><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">is</span><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> my max fat burning zone? That’s the answer we get from this systematic review and meta regression paper that delved into 64 previously published reports on max-fat-burning.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Result: Assuming that you have a body-fat percentage under 35%, your max fat burn will occur when you are exercising in the range from 57 to 64% of your max heart rate. Sixty percent seems like a nice round number that should be close. When you run or exercise at a higher heart rate, your body begins to use carbohydrates as the preferred fuel source. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Biological sex did not appear to influence the results, and heart rate was more effective at determining max fat burn than percent of vo2 max. That’s good, because heart rate is much easier for individuals to monitor. More at </span><a href="https://link.springer.com/article/10.1007/s40279-023-01897-y" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Sports Medicine.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #222222; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #222222; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://sportcoaching.co.nz/ankle-strengthening-exercises-for-runners" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">9 reasons why runners should improve their ankle strength</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #181818; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for now. Thanks for reading. See you again next week. </span><span face="Arial, sans-serif" style="background-color: white; color: #181818; font-size: 13pt; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="background-color: white; color: #3b424b; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Why a 10-day training “week” could be better than 7 days.</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># 10 steps to a faster marathon</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># How to choose the best overall diet for athletic performance</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># How you can “engineer happiness” on the run</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># “Active recovery” improves performance in your next workout</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># 6 fixes for common training errors</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># More evidence on sodium bicarbonate for greater endurance</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># A motivational “No Fear” quote from Born to Run author, Christopher McDougall</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-top: 11pt;"><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.” </span></p><div><span face="Arial, sans-serif" style="font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-45227562166894913932023-08-23T06:45:00.001-04:002023-08-23T06:45:57.551-04:00August 24, 2023<span id="docs-internal-guid-676c9d82-7fff-a42e-5513-8342b9875477"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="color: red;">Here's the free but abridged version of this week's RLRH newsletter. I hope you enjoy it, and learn something new. Please forward or share with your running friends. </span></span></p></span><p><span style="color: red;"><span style="font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">The complete, full-text version has 3x as much new information. And all of it is authoritative, science-backed, and presented in an easy-to-understand manner. I hope you’ll consider</span><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">upgrading to the complete, full-text edition here.</span></a><span style="font-family: Arial, sans-serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> Thanks. Amby</span></span></p><p><span style="background-color: white; font-family: Arial, sans-serif; font-weight: 700; white-space-collapse: preserve;"><span style="font-size: large;">4 training essentials you can’t afford to screw up</span></span></p><span id="docs-internal-guid-373e3ae6-7fff-a886-6070-470d046bda7d"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">If you look at any analysis of training plans and coaching methods, you mostly see just one thing: workouts. Do your long runs this way, and your tempo runs this way, and your intervals this way, and don’t forget hill repeats and the occasional post-run strides.</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">Do each of these X times per week at Y pace for Z distance. There you have it. A complete training plan. </span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">Except. Maybe not. According to a new report, the first to ask coaches what they consider the essentials of a training program, workouts fell to the bottom of the list. The report’s conclusions found that “notably and perhaps surprisingly less than a third [of coaches] explicitly rated physical training as the most important factor in determining sports performance.”</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">These results came from a survey of 106 coaches with an average of 15+ years of coaching mostly individual sports.</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">What did the coaches rate as more important than key workouts? Here’s the list of 4 big factors: the coach-athlete relationship (56%), life stress (41%), athletes’ “belief in the plan” (37%), and psychological and emotional stress (35%).</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">The authors’ main point: If physical training is less important than other factors, why does so much exercise science try to derive physical measures like vo2 max, lactate threshold, and muscle fiber percentages? Training science begins with the pervasive presumption “that the mechanisms underpinning physical training adaptation are sufficiently well understood to facilitate accurate training prescription.” </span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">However, the new coach-centered survey produced a different viewpoint. “Currently, the science seems mired in a strict biomedical conceptualisation of training theory. Many coaches, in contrast, believe non-physical influences affect training adaptations.”</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">As a result, there seems to be a mismatch between much scientific research and the actual application of key training principles. Future research should aim to turn things inside-out a bit more, and produce plans more attuned to the athletes' full-life. </span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-size: large;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">And when it comes to individual athletes themselves? It seems clear that they should spend less time looking for magical workouts, and more time on big-picture items like an honest discussion and appraisal of their current training, along with greater emphasis on life stresses. More at </span><a href="https://link.springer.com/article/10.1007/s40279-023-01894-1" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Sports Medicine </span></a><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">with free full text.</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">Don’t buy your next pair of running shoes without reading this first</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-size: large;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Here’s an article written by someone who worked 2 years in a top running shoe retail outlet, and an additional 7 years with a shoe company. He says: “</span><span style="background-color: white; color: #222222; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">In that time, I learned there’s a sizable knowledge gulf between folks in the industry and most consumers.”</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">This happens because brands produce so many similar shoes, or SKUs (Stock Keeping Units). They don’t do this to confuse consumers, but to offer a wide selection that allows everyone to find a shoe that should be the best for them. Of course, since you don’t get to run 100 miles in each pair, this does ultimately become confusing.</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">So what can a typical mystified shoe buyer do? The article offers 9 things you ought to know before handing over your credit card. Among them, three seem really important to me.</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">1--The most comfortable shoe is probably the one you should buy. Not the most expensive, or the one with the most heavily advertised features. Comfort is rule one in shoe buying.</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; color: #222222; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">2--Running shoes don’t cause injuries. Don’t look down at your feet if you’re troubled by frequent injuries. Look at yourself in the mirror, and admit that you probably made several training mistakes that led to your injuries. Start over again. Train smarter this time.</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-size: large;"><span style="background-color: white; color: #222222; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">3--Don’t worry about “support.” No one really knows what support is or means in a running shoe. Or perhaps it means something different to each user. Revert back to rule 1--the comfort rule. That’s where you should focus your attention. More at </span><a href="https://www.outsideonline.com/health/running/gear/things-running-shop-employee-wished-you-knew" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Outside Online. </span></a></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">A surprising way to maintain late-life strength</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">A key goal for a long, healthy life is to maintain sufficient vigor and strength in the late years. The opposite of this is called frailty, or sarcopenia.</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">Many older runners consume whey protein and other protein supplements to boost/maintain strength and fight frailty. It turns out another common but surprising food may also be effective: caffeine from coffee and tea. </span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">Chinese researchers followed more than 12,000 subjects for 20 years after they had enrolled in a health study at an average age of 53. Compared with those who drank no coffee/tea, those who consumed 4 or more cups a day had a 46% lower risk of becoming frail. </span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-size: large;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">There was a clear dose-response relationship, meaning that the more caffeine consumed, the lower the risk of frailty. Conclusion: “Higher consumption of caffeine at midlife, via coffee and tea, was associated with a reduced likelihood of physical frailty in late life.”</span><span style="background-color: white; color: #2e2e2e; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> More at </span><a href="https://www.sciencedirect.com/science/article/pii/S1525861023005753" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">J of the American Medical Directors Association</span></a><span style="background-color: white; color: #2e2e2e; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-size: large;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">If you’re worried about caffeine causing troubled sleep, theanine seems to neutralize the caffeine buzz that some find troubling. And tea, especially green tea, contains both caffeine and theanine. Therefore, it can reduce “the excitotoxicity” of caffeine to bring “a stimulating effect from caffeine and a calming or relaxing effect from theanine.” More at the preprint website</span><span style="background-color: white; color: #2e2e2e; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><a href="https://read.qxmd.com/read/37458751/theanine-maintains-sleep-quality-in-healthy-young-women-by-suppressing-the-increase-in-caffeine-induced-wakefulness-after-sleep-onset" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">QXMD.</span></a></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">SHORT STUFF you don’t want to miss</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-size: large;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://m.ultrarunning.com/article/the-ultra-lean-retro-running-treadmill-training" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Stay straight: How to correct the “side lean” that might have developed in your running form</span></a></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-size: large;"><span style="background-color: white; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for now. Thanks for reading. See you again next week. </span><span style="background-color: white; font-family: Arial, sans-serif; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;"># 6 ways to keep improving your marathon (year after year)</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;"># Why you should own at least one pair of minimalist running shoes</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;"># 8 steps to improve your mental game</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;"># Chasing the path of performance breakthroughs</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;"># Why your kids (or grand kids) need to start running NOW</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;"># No fear--Flat feet aren’t the disaster you’ve been told</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;"># Protein power: Can a bar provide as much as a “shake”?</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;"># A motivational failure vs success quote from Winston Churchill</span></span></p><span style="font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></span></a></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-top: 11pt;"><span style="color: #3b424b; font-family: Arial, sans-serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-size: large;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.” </span></span></p><div><span style="color: #3b424b; font-family: Arial, sans-serif; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-90683023862389030092023-08-16T07:17:00.001-04:002023-08-16T07:21:23.730-04:00August 17, 2023<p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: red; font-family: arial;">Here's the free but abridged version of this week's RLRH newsletter. I hope you enjoy it, and learn something new. Please forward or share with your running friends. Thanks. Amby</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: red; font-family: arial;"><br /></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: arial;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The complete, full-text version has 3x as much new information as what you’re about to read. And all of it is authoritative, science-backed, and presented in an easy-to-understand manner. I hope you’ll consider</span><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration: none;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">upgrading to the complete, full-text edition here.</span></a><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Thanks. Amby</span></span></p><p><span style="background-color: white; font-weight: 700; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Marathon training puzzle: Should you cross-train during your buildup?</span></span></p><span id="docs-internal-guid-a17b3bb8-7fff-0e29-5a58-809d51c361b0"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">We all know that the more miles you log in your marathon training, the better you’re likely to run on race day. That’s good news for the well-disciplined. But it’s also widely believed that cross-training is a great way to get strong and healthy.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">The problem? Assuming you’re not a fulltime, professional runner, </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">how do you achieve both</span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> in a real-life world that places many demands on your time? It’s one of those eternal training questions.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The below article digs into the issue, providing a solid list of PROs and CONs. It even rounds up a few scientific studies, though none are specific enough to resolve the conundrum.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Which sounds like this in every-day terms: I’ve got 5 hours a week for my marathon training. Should I do running workouts only, or should I mix together running and cross-training?</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Like I said, a good and eternal training question. This article concludes: “</span><span style="background-color: white; color: #222222; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Cross training can be a fantastic complement to your marathon training program, enhancing your overall fitness and reducing the risk of injuries. Remember, moderation is key – don’t overdo it with cross training to the point where it hinders your running progress.”</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">If I were forced to vote, I’d opt for running-only for the last 8 weeks of your marathon buildup. Try to run 4 to 5 times a week, and take good recoveries on the days when you can’t run. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">After your marathon, ease back into a mixture of running and cross-training. A concentrated period of run-training is the best way to prepare for a marathon. A balanced program of running and other activities is the best way to lead a long and healthy life. More at </span><a href="https://sportcoaching.co.nz/cross-training-while-marathon-training" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Sport Coaching NZ.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Endurance boost or myth? The scientific truth about nose breathing</span></span></p><p dir="ltr" style="background-color: #f7f7f8; line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">A widely circulated photo created quite an Internet sensation last week. It shows top tennis pro Iga Swiatek practicing with her mouth taped over. Fans of nasal breathing took this as proof of their favored technique even though Swiatek said, “It’s harder to breathe when you’re only breathing through your nose.” </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="border: none; display: inline-block; height: 194px; overflow: hidden; width: 327px;"><img height="194" src="https://lh6.googleusercontent.com/yJKNSZ3Nro_Tw1MQL0ZUt-0Bcz61-W6p_KHzG4vLT97e_KP6GiqXECHYLJ3NZoFu2uDKISp6-UXike-y9xp19IqtisTJWCBsbj0E40S_GL1gUbLefueZQ7iNETGZ3jEJtqYDpt4X0htVTx1ADvcYHPo" style="margin-left: 0px; margin-top: 0px;" width="327" /></span></span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Okay, but does nasal breathing improve your endurance? The </span><a href="https://www.washingtonpost.com/wellness/2023/08/12/nasal-breathing-mouth-tape-exercise" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Washington Post (subscription required)</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> found some physiologists who agreed with this method, but most experts pooh-poohed it. This was especially true of Nick Tiller, an ultramarathoner and respiratory function PhD. He compiled a list of six key studies in the field.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">In sum, the research indicates that nasal breathing can sustain modest to intense exercise, but there’s no advantage to it. Most athletes find it more natural to use “oronasal” breathing (mouth and nose combined) during hard efforts. More at </span><a href="https://twitter.com/NBTiller/status/1689648325187043328" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Twitter/NickTiller.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Arthritis myth debunked: Marathon running doesn’t cause knee/hip issues</span></span></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: transparent; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Here’s more good news concerning the old wives’ tale about running and knee/hip arthritis. It comes from the medical team at the Chicago Marathon. Over a several year period, they surveyed 3804 Chicago participants. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The researchers were particularly interested in debunking the “current dogma” that running causes arthritis, so they asked not just about arthritis pains, but also about age, years of running, mileage, lifetime marathons completed, family history, and so on. In total they posed 30 running-related questions to each subject.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The respondents looked like this: average age, 43.9; 52.2% male; 27.9 miles/week of running (with one outlier claiming 180); average pace, 8:52; 9.5 previous marathons (with one at 664); BMI, 23.8; years of running, 14.7. </span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">The paper didn’t report average marathon finish time, but we know from other data that this would be right around 4:30 (10:18 pace). Previous similar studies with marathoners have included much smaller numbers of usually more elite runners.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Results: Overall, just 7.3% of runners reported hip or knee arthritis, with 70% of these cases at the knee. After multivariate analysis, the researchers concluded that, as expected, a history of previous hip/knee arthritis or previous hip/knee surgery were strongly linked to joint pain and arthritis. Family history was also a strong predictor, as was higher BMIs.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Looking for the good news? There was plenty here. Increasing age reduced the odds for pain, but slightly increased the odds for arthritis. Sex was not a risk factor for arthritis, but did increase the odds for hip/knee pain. Higher weekly mileage and more previous marathons were linked to less pain. “Notably, neither the number of marathons completed, running pace, weekly running mileage nor the reported number of years running were found to increase the risk of hip/knee arthritis.”</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Unfortunately, many general practitioners haven’t gotten the message, as a full 24.2% of runners in the study “who discussed running with their healthcare provider were suggested to either stop or reduce their amount of running.”</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Most--caution: snarky comment forthcoming--didn’t listen to their doctor. A full 94.2% of marathon respondents told the researchers that they planned to run another marathon. And why not? They appeared to have little risk of pain/arthritis, and much opportunity to continue with a running lifestyle known to increase dozens of important health outcomes.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Conclusion: “From this largest surveyed group of marathon runners, the most significant risk factors for developing hip or knee arthritis were age, BMI, previous injury or surgery, and family history. There was no identified association between cumulative running history and the risk for arthritis.” More at </span><a href="https://pubmed.ncbi.nlm.nih.gov/37555313" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Sports Health.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">SHORT STUFF you don’t want to miss</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://bradyholmer.substack.com/p/what-science-says-about-fasted-exercise" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Does fasting make you faster? A deep dive into the science of fasting before exercising</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">That’s it for now. Thanks for reading. See you again next week. </span><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Eliud Kipchoge’s secret core-training device</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># What makes super shoes so super--the plate or the foam?</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Long run variations: 5 different types of long runs to get you marathon-ready</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># How to optimize recovery so your easy days actually do their job</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># A ginormous study proving that exercise lowers cancer risks</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Guaranteed weight loss: The secret to every successful pounds-off program (infographic)</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># Does fasting make you faster? A deep dive into the science of fasting before exercising</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 96pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;"># An inspirational “enjoy the process” quote from Jimmy Buffet</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></span></a></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-top: 11pt;"><span style="color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="font-family: arial; font-size: large;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.” </span></span></p><div><span face="Arial, sans-serif" style="color: #3b424b; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-82413401934706734982023-08-09T07:21:00.000-04:002023-08-09T07:21:24.381-04:00August 10, 2023<span id="docs-internal-guid-629f4aea-7fff-f563-36a3-30fdcf7bbcad"><span style="font-family: arial; font-size: large;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Here's the free but abridged version of this week's RLRH newsletter. I hope you enjoy it, and learn something new. Please consider </span><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">upgrading to the complete, full-text edition here.</span></a><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> Thanks. Amby</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">How to bust through that rut, and run faster than ever</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Training for increased fitness and better performance requires stress, and recovery. Stress, and recovery. If you don’t stress enough, you can’t expect improvement. If you stress too much, without the required recovery, you run smack into overtraining--now often called over-reaching.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Is there a middle ground? Sure. But it’s also possible that the middle ground represents a level where you don’t improve as much as you’d like to. In that case, what’s your next move?</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">This article proposes a training adjustment called “overloading.” Translation: You train significantly harder, while making sure that you a stagger into over-reaching territory. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">To do this, you must limit the length of time that you overload--usually from 3 days to 3 weeks. For most recreational runners, I like a 4-day approach where day 3 is a recovery day. For example, if you’re training for a marathon, you might run significantly longer than usual on days 1, 2, and 4, with an easy day or rest day on day 3. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Those 4 days would represent your overload period. Then you’d take several more easy days before sliding back into your normal routine.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">However, in </span><a href="https://journals.lww.com/acsm-msse/Fulltext/2014/09000/Functional_Overreaching__The_Key_to_Peak.12.aspx" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">this study with free full text,</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> triathletes followed a 3-week overload training routine. The ones who did about 30% more training than normal, improved performance by 5% after a taper. Another group that completed an additional 20% more training, clearly did too much. Their performance decreased, and several became ill.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">There’s no proven recipe for organizing your own overload training. But the approach makes sense, and might be worth trying if you’re frustrated by your lack of improvement. More at </span><a href="https://www.outsideonline.com/health/running/training-advice/workouts/how-to-overload-your-training-without-overreaching" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Outside Online.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Surprise! 75 yr old female runners have super endurance</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">At last month’s Western States 100 mile, Courtney Dauwalter broke the female course record by an incredible 78 minutes, and finished just 5.5% behind male winner, Tom Evans. The usual male-female difference in distance racing is 10 to 11%, so Dauwalter’s performance fueled the old question: Are women relatively better than men in ultra-distance competitions?</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">A new report dove into that question with the help of 1.1 million Swiss race competitors over the last 20 years. It found a striking result in the 75+ age groups, where the women appeared to be closing in fast on the guys. “Elderly female ultramarathoners (75 years and older) displayed a performance difference of less than 4% compared to male ultra-marathoners.”</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">However, this could have been an artifact produced by the very few female ultra-runners over age 75. If the only women left competing at this age were the very-best women, that would skew the results. Or maybe there’s a bio-physiological reason why 75-yr old Jeannie Rice beat the Boston Marathon men in her division by more than 20 minutes last April. More at </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10397271" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Scientific Reports</span></a><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Keep your cool--Foods and drinks that help you handle the heat</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Runners have long been advised about methods to avoid heat illness and dangerous heat stroke by paying attention to weather conditions, clothing choices, their fitness, and appropriate pace adjustments. Much less attention has been paid to nutritional approaches. But now a big new paper has tackled the subject. Here’s a brief summary of the key findings.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Carbohydrates are good, though a bit double-edged, because they might increase your energy and motivation in the heat, which could potentially push you over the edge. “Prior alcohol consumption should be avoided.” </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Dehydration is not as strongly linked to heat illness as many presume, and it’s always important to avoid overhydration that could lead to hyponatremia. Nevertheless, “individuals should ensure they begin exercise in a hydrated state.” </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Glutamine has been shown to reduce heat-stroke mortality in animal studies, but not in humans though there are some positive indications. Also, bovine colostrum supplementation may reduce small intestine permeability--a good thing. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">There’s little data and/or inconsistent data regarding antioxidants and probiotics. Sodium bicarbonate’s tendency to cause GI distress could cause dehydration and heat risk. Menthol mouth rinsing might lower your perception of the heat’s impact, thereby increasing danger. </span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Creatine doesn’t appear to be a problem, but low energy intake could increase heat risk by lowering immunity and raising susceptibility to illness. More at </span><a href="https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP090149" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Experimental Physiology</span></a><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>> </span><a href="https://twitter.com/coachjayjohnson/status/1688576941060964353" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">I double dare you: Can you handle 5 minutes of core exercises for runners? Great video instruction.</span></a></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s all for now. Thanks for reading. See you again next week. </span><span style="background-color: white; font-style: italic; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Amby</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Beat the hills. (Really!) Just use this one simple form tip</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># All gain, no pain: The right way to “break in” super shoes</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Is sodium bicarbonate the next big endurance hack?</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Don’t drain your brain: It needs as much recovery as your legs</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># You can “eat all day,” and still not get enough carbs, if you’re not eating the right foods</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># The truth about muscle: There’s no difference in strength gains between free weights and machines</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># Running to, or running from? “Mental health issues are common” among ultra runners</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># An insightful quote from Buddha about endurance, the key to all victories</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-top: 11pt;"><span style="color: #3b424b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.” </span></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; padding: 11pt 0pt 0pt 0pt; text-align: justify;"><br /></p></span></span><p><span style="font-family: arial; font-size: large;"> </span></p>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.comtag:blogger.com,1999:blog-172541923638747753.post-22955050360421613362023-08-02T13:40:00.005-04:002023-08-02T13:40:40.085-04:00August 3, 2023<p><span style="color: red; font-family: arial; font-size: medium;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Here's the free but abridged version of this week's RLRH newsletter. I hope you enjoy it, and learn something new. Please consider </span><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">upgrading to the complete, full-text edition here.</span></a><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> Thanks. Amby</span></span></p><span id="docs-internal-guid-26e8976e-7fff-bd1d-419b-dff8b56eb88e"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Could an Artificial Intelligence coach unlock your full potential?</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">We’ve seen a number of articles similar to this one already in 2023--the year Artificial Intelligence escaped its previous bounds and exploded onto the world. We’ll be seeing many more. </span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">The big question: Should we let AI coach us? No doubt, there are situations where AI can produce certain results super fast and sometimes even super well. Is personal coaching one of them?</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">To decide for himself, runner-writer Andy Cochrane let his Garmin Watch dictate everything he did for a month with regard to his training and recovery. His particular Garmin has many algorithm-derived training tools. A spokesperson for the software company that delivered these suggestions said: “We </span><span face="Arial, sans-serif" style="background-color: white; color: #1e1d24; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">applied accepted training philosophies, and tested for years.”</span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span face="Arial, sans-serif" style="background-color: white; color: #1e1d24; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; color: #1e1d24; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Cochrane really liked how the software could pick up and analyze data from other devices, like his bicycle. He never had to actually input information into a training log. It all migrated there, to his log, on its own. </span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; color: #1e1d24; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">All of this hums along in the background and only gets more accurate as you use the watch more often," wrote Cochrane. “Overall, I found the AI behind the watch to be mostly accurate, suggesting base efforts in line with my expectations, threshold workouts consistent with past workouts, and anaerobic sprint workouts to be hard, as they should be,” he noted.</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; color: #1e1d24; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">He didn’t, however, stick with the program after his 30 days of testing. Why not? Probably because he preferred “training by feel, an approach that offers more flexibility.” I suspect many of us would react this way. </span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span face="Arial, sans-serif" style="background-color: white; color: #1e1d24; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">On the other hand, it’s also alluring to think you could assign your training decisions to a smart system that might produce superior results. At the least, it might prove a fun experiment. More at </span><a href="https://www.trailrunnermag.com/training/running-watch-ai-training-advice" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Trail Runner.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; color: #333333; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Knee pain? This simple exercise will set you free</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">I’m accustomed to reviewing studies that conclude there’s only “low quality evidence” for this or that. So it was different and impressive to find an important exercise routine that has produced “high quality evidence to support” its practice.</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">And the problem being investigated is an important one that troubles many endurance athletes as well as the general population: knee arthritis. What can be done? Well, there are various options, including over-the-counter and prescription meds, and even surgery.</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">But before you go down any of those paths, consider simple exercises that can increase the strength of your hip abductors. “Ab” means “away from” (I had many years of Latin in jr. high and high school), so an abductor exercise is one in which you move your legs, against some resistance, away from the midline of your body. You can use gravity, rubbery bands, or machines to apply the resistance.</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Doing hip abduction strength training rests on a foundation of “high-quality evidence as a rehabilitative treatment for subjects with knee osteoarthritis.” More in this systematic review and meta analysis at </span><a href="https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-022-05557-6" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">BMC Musculoskeletal Disorders</span></a><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> with free full text.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 78pt; margin-top: 0pt;"><span style="background-color: white; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">Holy bunions! Are barefoot running shoes making a comeback?</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">In a long detailed article, we learn that “ancestral living” fans and, yes, some runners have spurred a rebirth in sales at barefoot running companies. I rarely see anyone running barefoot these days, and the infamous Vibram Five Fingers shoes are long gone. But other minimalist and zero-drop running shoes appear to be finding a niche.</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">They may also be at the forefront in using sustainable materials. One company, Vivobarefoot, is making shoes from “</span><a href="https://www.vivobarefoot.com/uk/our-materials-bio" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: black; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">algae-based foam</span></a><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">,” recycled and vegan materials,</span><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"> </span><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">and leather sourced from small-scale, independent farmers.</span></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Also, if you only knew that Emily Sisson is the current fastest American female marathoner of all time (2:18:29), you’re missing out on some details about her father, Mark, a former top triathlete. Five years ago, he sold his “Primal Kitchen” business for a reported $200 million. Recently he launched a minimalist shoe company, Peluva, with a son. Peluva shoes emphasize four key approaches the father-and-son team believe crucial to healthy walking: zero drop from heel to toe, increased flexibility, a wide toe box, and thinner soles. More at </span><a href="https://www.fastcompany.com/90920435/barefoot-sneakers-nike-five-fingers-vivobarefoot" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Fast Company.</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">SHORT STUFF you don’t want to miss</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="font-family: arial; font-size: large;"><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">>>></span><span face="Arial, sans-serif" style="background-color: white; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><a href="https://read.qxmd.com/read/37488031/consumption-of-coffee-tea-and-caffeine-at-midlife-and-the-risk-of-physical-frailty-in-late-life" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="background-color: white; color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Have another cuppa: Increased midlife caffeine from coffee and tea decreases frailty among senior age groups</span></a></span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: 87pt; margin-top: 0pt;"><span style="background-color: white; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;">That’s it for now. Thanks for reading. See you again next week. Amby</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># 5 proven ways to reach your training goals</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># A new (somewhat risky) way to improve your marathon time</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># The science of short strides vs stress fractures</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># 6 reasons to be careful about “massage guns”</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># How to boost iron absorption, and avoid anemia</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># How to burn more calories (with very little effort)</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># An atrial fibrillation update: Ladies, pay attention!</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><span style="background-color: white; color: #3b424b; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"># What Abraham Lincoln said about an optimized life</span></p><span style="font-family: arial; font-size: large;"><br /></span><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -4.5pt; margin-top: 0pt;"><a href="https://runlongrunhealthy.substack.com/subscribe" style="text-decoration-line: none;"><span style="background-color: white; color: #1155cc; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">Click here for details about subscribing to the complete, full text edition of “Run Long, Run Healthy.”</span></a></p><p dir="ltr" style="background-color: white; line-height: 1.2; margin-bottom: 0pt; margin-top: 11pt;"><span style="color: #3b424b; font-family: arial; font-size: large; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.” </span></p><div><span face="Arial, sans-serif" style="color: #3b424b; font-size: 13pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>Amby Burfoothttp://www.blogger.com/profile/16972662001978097115noreply@blogger.com