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Runner's Web Digest - July 8, 2022 - Posted: July 9, 2022

The Runner's Web Digest is a FREE weekly digest of information on running, triathlons and multisport activities.
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Runner's Web Digest INDEX

1. New Balance Has a Pair of Foam Clogs Dropping Soon
2. Saucony Endorphin Edge Review: Ever Ride a Wildcat?
3. How to spot the symptoms of overtraining
4. Is the Saucony Tempus the Future of Stability Shoes? 
5. Remote Ischemic Preconditioning Reduces Marathon-Induced Oxidative Stress and Decreases Liver and Heart Injury Markers in the Serum
6. How to carb load before your next race
7. Poles Apart
8. Why Tart Cherry Juice Is Such an Underrated Performance Supplement
9. Weekend burst of exercise can be enough to stay fit
10. Intense Exercise Can Increase Your Risk of Catching Infectious Diseases Like COVID-19
11. Tabloid panic over study (apparently) saying cyclists could crush their genitals if they don't get out the saddle
12. How does hormone transition in transgender women change body composition, muscle strength and haemoglobin? Systematic review with a focus on the implications for sport participation
13. 4 physical signs you need to eat more carbs, from brain fog to exercise flu
14. 3 Reasons You’re Slower Than You Used to Be (And What to Do About It)
15. What are the benefits of cold showers?
What is/are your favourite running workout(s)?
*	Drills
*	Fartlek
*	Hills
*	Intervals
*	Long Run
*	Tempo
*	Time Trial 

Vote here

How are you following the World Outdoor Athletics Championships in Eugene, Oregon
1	In person 	157  (12%)
2	Television 	322  (24%)
3	Internet 	468  (35%)
4	Newspapers 	337  (25%)
5	Not interested 	39  (3%)
Total Votes: 1323

Scottishathletics (Scottish Athletics Ltd) is the National Governing Body for Athletics in Scotland. A company limited by guarantee (established 2001), scottishathletics is affiliated to UK Athletics, which is in turn affiliated to World Athletics.
We are in practice an organisation made up of our member clubs. There are approximately 150 athletics clubs across Scotland – offering opportunities for people of all ages to try out, train, embrace and compete in the various disciplines of athletics – and at all levels from jogging (through our jogscotland network) to Olympic and Commonwealth Games levels. As an organisation, our structure and business is to a large degree controlled by the Memorandum and our Articles of Association.
Visit the website at: ScottishAthletics.Org.UK.

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1. New Balance Has a Pair of Foam Clogs Dropping Soon:
New Balance is the latest brand to join in on the popular clog trend.
The Boston-based sportswear giant announced via its South Korean release calendar that a pair of New Balance Clogs are releasing before week’s end.
According to the brand, the New Balance Clog is constructed of an integrated EVA foam that’s water-resistant while the large holes on the upper and sides of the silhouette provide ventilation. New Balance branding appears on the heel counter along with a larger ‘N’ logo appearing on the midfoot. Completing the look of the slip-on design is a rubber tooling that appears to be modeled after the popular New Balance XC 72 sneaker. The New Balance Clogs are presented in the tonal black or tan makeups.
In addition to the debut of the New Balance Clog, Adidas also revealed its new foam sneaker this week, with the Adidas AdiFOM Q that’s set to make its retail debut before year’s end.
More...from Footwear News.

2. Saucony Endorphin Edge Review: Ever Ride a Wildcat?
What You Need To Know
Weighs 9 oz. (255 g) for a US M9 / 7.8 oz. (221 g) for a US W8
Equal parts fun and fear, thanks to the PWRRUN PB midsole
Endorphin Trail? Never heard of it
This is as close to a trail-ready road racer as it gets
Available in August 2022 for $200
TAYLOR: Saucony must be runnin’ Snoop Dogg tracks through the office this year because the Boston brand is droppin’ it like it’s hot. The road and trail divisions are slinging stellar updates and launching hot new models.
From a new take on stability with the very fun Tempus to the excellent updates in the road Endorphin line (Speed 3 and Pro 3), Saucony is hammering out the hits. Then, there’s the trail side, typically the afterthought of the shoe segment. Not this year. Saucony is showing its love for the great outdoors, and no shoe says so more than the Endorphin Edge.
It may be a new shoe for the trail, but it takes a refined road recipe and cranks it up a little bit. The PWRRUN PB foam, SpeedRoll geometry, and plate are all holdovers from the Endorphin Pro, but the Edge has some new wrinkles.
More...from (Belive in the Run.

3. How to spot the symptoms of overtraining:
Overtraining can hit your training hard – and negatively impact your health and wellbeing. Here's what you need to know.
Loss of energy. Unusually stiff muscles. Lowered sex drive. They might seem like completely unrelated problems, but there's one sports condition that links them all – overtraining syndrome. Armed with this guide, you'll be able to work out if overtraining has nobbled your running – and what to do to get back on your feet.
What is overtraining?
Overtraining, or Unexplained Underperformance Syndrome (UPS) as it's now known, is a persistent, unexplained dip in performance that continues even after you've had what you think is sufficient rest. The term 'overtraining' is, in truth, a little misleading – it's actually ineffective recovery and outside stresses that make us more susceptible to overtraining syndrome.
More...from Runner's World.

4. Is the Saucony Tempus the Future of Stability Shoes?
Our first impressions say the new Tempus delivers on its promise to help guide and support, while losing none of its light, responsive, super-foam-powered ride
Saucony’s new Tempus defies easy categorization. Is it a stability shoe? Yes; it provides strong foot support and guidance when you need it. Is it a speedy, lightweight, cushioned trainer and racer? Again, yes; it weighs in at under nine ounces, wraps the foot with a svelte, stretchy hold, and delivers a smooth, plush, propulsive ride. Few running shoes manage to excel in all of these categories.
The Tempus’s peppy underfoot feel stems from a full-length midsole of Pwrrun PB, an ultralight, high-cushioning, and maximum-rebounding polyether block amide–based foam (PEBA). Saucony uses this same foam to power the Endorphin Pro, its top-end, carbon-plated, marathon-racing super shoe, and the Endorphin Speed, a popular up-tempo training shoe. The foam delivers a trampoline-like response that makes you feel like you’re being propelled forward—as long as you remain tall, balanced, and efficient. But as soon as your stride turns sloppy, the ride can feel downright scary, as the foam amplifies every unsteady landing or unstable push-off.
More...from Outside Online.

5. Remote Ischemic Preconditioning Reduces Marathon-Induced Oxidative Stress and Decreases Liver and Heart Injury Markers in the Serum:
Clinical studies continue to provide evidence of organ protection by remote ischemic preconditioning (RIPC). However, there is lack of insight into impact of RIPC on exercise-induce changes in human organs’ function. We here aimed to elucidate the effects of 10-day RIPC training on marathon-induced changes in the levels of serum markers of oxidative stress, and liver and heart damage. The study involved 18 male amateur runners taking part in a marathon. RIPC training was performed in the course of four cycles, by inflating and deflating a blood pressure cuff at 5-min intervals (RIPC group, n=10); the control group underwent sham training (n=8). The effects of RIPC on levels of oxidative stress, and liver and heart damage markers were investigated at rest after 10 consecutive days of training and after the marathon run. The 10-day RIPC training decreased the serum resting levels of C-reactive protein (CRP), alanine transaminase (ALT), ?-glutamyl transpeptidase (GGT), and malondialdehyde (MDA). After the marathon run, creatinine kinase MB (CK-MB), lactate dehydrogenase (LDH), cardiac troponin level (cTn), aspartate aminotransferase (AST), alkaline phosphatase (ALP), ALT, total bilirubin (BIL-T), and MDA levels were increased and arterial ketone body ratio (AKBR) levels were decreased in all participants. The changes were significantly diminished in the RIPC group compared with the control group. The GGT activity remained constant in the RIPC group but significantly increased in the control group after the marathon run. In conclusion, the study provides evidence for a protective effect of RIPC against liver and heart damage induced by strenuous exercise, such as the marathon.
More...from Frontiers in Physiology.

6. How to carb load before your next race:
n the days leading up to a race, I'll add extra potatoes, rice and pasta to my meals. My non-sporting friends assume this form of feasting is a result of my previous student lifestyle where it's vital to make the most of every feeding opportunity at all-you-can-eat buffets, but fellow endurance athletes will recognise the tell-tale signs of carbohydrate-loading.
Carb-loading is a well-known tactic used by endurance athletes. In our recent Fueling Survey, 62% of respondents told us that they carb-load before their events.
You probably know you should do it and, for the most part, why. But do you know how to carb-load effectively ahead of an endurance event?
In our survey, 18% of those who carb-load told us that they start doing so at least one week in advance of their event.
Starting that early really isn’t necessary, but it does perhaps emphasise that the methodology behind carb-loading can be something of a grey area.
More...from Precision Hydration.

7. Poles Apart:
Matt Long unpicks the ongoing debate around training polarisation
Polarised training is where an athlete spends a high proportion (very roughly 80%) of their training working at a low intensity, with the remaining training (roughly 20%) carried out at a high intensity and less time working ‘in the middle’ – steady. The debate around training intensity distribution and whether to polarize one’s training in terms of the variable of intensity is not a new one.
Ever since the days of Woldemar Gerschler with his experimentation on interval training and Gosta Holmer’s use of the fartlek in the middle decades of the twentieth century, the debate has had some kind of reference point. So what’s different?
Sports science seems to have caught up with organic coaching practice as evidenced by the recent debate on the utility of polarisation as framed by Burnley et al. (2021) on the one hand and Foster et al. (2021) on the other. In the Journal of Medicine and Science in Sports and Exercise, the former put forward the argument that polarization is not optimal, whereas the latter make the case that is optimal.
More...from Fast Running.

8. Why Tart Cherry Juice Is Such an Underrated Performance Supplement:
It tastes disgusting. That's how we know we can trust it.
In my years of testing an array of smoothies, supplements and “performance shots,” I’ve learned that if something tastes really good, it probably isn’t that good for you.
Cheribundi’s tart cherry juice does not taste really good. It tastes like someone squeezed a shriveled lemon into a puddle of cough syrup. In the past, when I’ve needed to swallow something, for reasons either beneficial (beet juice) or dubious (Burnett’s vodka), I’ve squeezed my nose to shield some of the unsavory flavor. But that doesn’t really work when you’re taking down the equivalent of 40 cherries in just two ounces. The sour is going to find its way to your tongue, regardless.
And that’s okay. If Cheribundi tasted like Gatorade, it would likely be packed with added sugars, preservatives and unnatural food dyes, which it isn’t. For almost 20 years, the brand has been fine-tuning one of the most underrated nutritional aids out there, a juice that works wonders in the realms of athletic performance, immune support and quality sleep.
More...from InsideHook.

9. Weekend burst of exercise can be enough to stay fit:
A big burst of exercise at the weekend is as good as spreading activity out across the week, according to a study.
US researchers tracked 350,000 people over 10 years to see how well so-called weekend warriors fared.
The findings, in the JAMA Internal Medicine journal, suggest the type and total amount of exercise count, rather than how many sessions.
At least 150 minutes a week of moderate intensity exercise is recommended.
Going for a brisk walk, a light effort cycle on a bike or playing doubles in tennis would count towards this.
Or you could do 75 minutes of vigorous activity - something like running, swimming or playing a game of football - say health experts in guidance published by the NHS.
More...from the BBC.

10. Intense Exercise Can Increase Your Risk of Catching Infectious Diseases Like COVID-19:
The relationship between exercise intensity and infection risk
The relationship between exercise intensity and the emission and concentration of aerosol particles in exhaled air has not been well understood up to this point. A Munich research team has shown using a unique experimental setup that aerosol emissions rise exponentially with high levels of physical activity. This means indoor athletic events have an increased risk of infectious diseases like COVID-19.
Before the research, it was known that untrained individuals’ respiratory volumes rise during exercise from 5 to 15 liters per minute at rest to over 100 liters per minute. In fact, well-trained athletes can reach 200 l/min levels. It was also recognized that a lot of individuals had contracted the SARS-CoV-2 virus while working out indoors.
However, it was unclear how exercise intensity was related to the number of aerosols that a person actually inhaled per minute and the concentration of aerosol particles in exhaled air, and thus the potential danger of transmitting infectious diseases like SARS-CoV-2. However, this knowledge is urgently required, for instance, to build mitigation measures for school gyms and other indoor sports facilities, fitness studios, or discos to prevent a shutdown in case of major waves of infection.
More...from SciTechDaily.

11. Tabloid panic over study (apparently) saying cyclists could crush their genitals if they don't get out the saddle:
The review by Wroclaw Medical University in Poland, published in the journal Sports Medicine has caused something of a frenzy in a certain section of the UK press.
Roll up, roll up, who wants to read how the tabloid press reported a study into the possible link between cycling-induced perineal numbness and erectile dysfunction? Spoiler alert: there's mention of 'genital crushing'...
Maybe we should start with the study before diving down the rabbit hole. The research by Wroclaw Medical University in Poland was actually published back in October 2020 and appeared in the journal Sports Medicine last year (online copy here (link is external)).
Titled: "Strategies for Reducing the Impact of Cycling on the Perineum in Healthy Males: Systematic Review and Meta-analysis" the authors aimed to "assess the effectiveness of strategies for reducing the impact of cycling on the perineum in healthy males."
Having screened 2,217 studies they settled on 22 which met the criteria, including six suitable for meta-analysis, and looked at various designs of saddles, changes in the cycling position, seat shock absorber, shorts with different padding, using the recumbent bike.

12. How does hormone transition in transgender women change body composition, muscle strength and haemoglobin?
Systematic review with a focus on the implications for sport participation
In transwomen, hormone therapy rapidly reduces Hgb to levels seen in cisgender women. In contrast, hormone therapy decreases strength, LBM and muscle area, yet values remain above that observed in cisgender women, even after 36 months. These findings suggest that strength may be well preserved in transwomen during the first 3 years of hormone therapy.
More...from the British Journal of Sports Medecine.

13. 4 physical signs you need to eat more carbs, from brain fog to exercise flu:
Carbohydrates are one of three macronutrients, alongside fat and protein, that make up all our foods. They're found in various quantities in foods from pasta and bread to oats and bananas.
Cutting out or cutting down on carbs is often thought to be a way to lose weight
But not only is this a myth — it can harm your health.
Limiting consumption of highly processed foods like cookies and chips is usually beneficial. But there is no good reason to reduce or remove carbs from your diet, Nichola Ludlam-Raine, a registered dietitian, told Insider.
Dietary requirements vary from person to person, but the Dietary Guidelines for Americans advises making half your plate fruits and vegetables, which are generally primarily made up of carbohydrates.
More...from Insider.

14. 3 Reasons You’re Slower Than You Used to Be (And What to Do About It):
The onset of change need not be feared, because we have ways to battle it every step of the way.
The onset of change need not be feared, because we have ways to battle it every step of the way. “Ageless Strength” author Jeff Horowitz lays out the three reasons we tend to get slower as we get older.
Our bodies work the same way when we’re older as they do when we’re younger. Our organs, for example, still function the same way that they did when we were younger. But within this apparent sameness, our bodies do experience change. Skin loses elasticity, and hair loses pigment and begins to thin. And while these kinds of changes can be damaging to the ego, they do not threaten our health.
The same can’t be said of other, less-obvious changes that we experience to our muscle mass and strength, our bone health, and our balance. Changes in these three areas can impact our health–and our sports performance.
More...from Triathlete.

15. What are the benefits of cold showers?
It's not just your gas bill that will benefit! Find out why it's worth braving the chill…
While the prospect of a post-workout ice bath fills most runners with dread, more and more of us are braving the chill in our everyday lives, in order to reap the purported mental and physical health benefits the cold water offers.
Indeed, the trend of 'cold water therapy' is on the increase, thanks in part to Wim 'The Iceman' Hof – a man so fond of the cold that he holds the current world record for swimming under ice, and also ran a half marathon above the Arctic Circle. Barefoot. Just for kicks.
Wim believes that ditching the comfort of your centrally heated home in favour of the outdoor elements comes with a 'cascade of health benefits', including enhanced sleep and a fortified immune system.
More...from Runner's World

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Upcoming Races, Marathons, Races, and Triathlons July 15-24, 2022:: World Athletics Championships - Eugene, OR July 17, 2022:: Uplift Oregon 5k - Eugene, OR July 16, 2022: Crazy 8s World's Fastetst - Kingsport, TN USATF Men's 8 km Road Championships July 24-31, 2022: Tour de France Femmes - France July 28 - August 8, 2022:: Commonwealth Games - Birmingham, UK For more complete race listings check out our Upcoming Races, and Calendars. Have a good week of training and/or racing. Ken Email:

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