Runner's Web
Runner's and Triathlete's Web Digest
Send To A friend Know someone else who's interested in running and triathlon?
Send this Runner's Web Story's URL to a friend.   Follow us on Twitter   Follow us on Facebook
Visit the FrontPage for the latest news.   |     View in Runner's Web Frame

Runner's Web Digest - July 22, 2022 - Posted: July 22, 2022

The Runner's Web Digest is a FREE weekly digest of information on running, triathlons and multisport activities.
[The links for all Digests posted are available: here]

We have the following three domain names for sale:, and National
Contact the Runner's Web

Runner's Web Digest INDEX

1. Lululemon Is Debuting Another ‘Female-First’ Training Sneaker This Month
2. New Study Suggests People Under 40 Shouldn’t Drink Alcohol at All
3. Integrating Strength Work During Race Season
4. All About Lactic Acid with Dr. Bruce Gladden
5. The Effects of Heat on Exercise
6. Marathon Training Diet: What To Eat While Training For A Marathon
7. What are the health risks of extreme heat?
8. The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis
9. How big a physical impact does COVID have on a Tour de France rider?
10. How to fuel a Grand Tour: one rider’s daily carbohydrate intake, documented
11. Does cardio kill gains? Here’s what the science says
12. 11 Powerful Reasons Why You Should Be Running 
13. Here’s What You Need to Know About the Inaugural Tour de France Femmes 
14. Survey Finds Runners Value Sports Sponsors
15. Olympic gold medalist Hogshead-Makar: Transgender ruling positive news for female swimmers
How did you follow/are you following the World Outdoor Athletics Championships in Eugene, Oregon
*	In person
*	Television
*	Internet
*	Newspapers
*	Not interested

Vote here

Which of the following injuries (conditions) have you had:
1	Patellofemoral Syndrome 	215  (10%)
2	Pulled Hamstring 	233  (11%)
3	Iliotibial Band Syndrome 	242  (11%)
4	Shin Splints 	253  (12%)
5	Stress Fractures 	200  (9%)
6	Exercise Induced Compartment Syndrome 	181  (8%)
7	Achilles Tendonitis 	228  (10%)
8	Plantar Fasciitis 	244  (11%)
9	Hip Bursitis 	193  (9%)
10.Mononucleosis 	184  (8%)
Total Votes: 2173

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.

An integrated and personalized approach to health, nutrition, training, recovery, and mindset
Perfect for personal trainers, sports science students, fans of high level fitness (crossfit, marathon training, iron man, team sports) and gym heads!
There is a new revolution happening in sports as more and more athletes are basing their success on this game-changing combination: health, nutrition, training, recovery, and mindset. Unfortunately, the evidence-based techniques that the expert PhDs, academic institutions, and professional performance staffs follow can be in stark contrast to what many athletes actually practice. When combined with the noise of social media, old-school traditions, and bro-science, it can be difficult to separate fact from fiction.
Peak is a groundbreaking book exploring the fundamentals of high performance (not the fads), the importance of consistency (not extreme effort), and the value of patience (not rapid transformation). Dr. Marc Bubbs makes deep science easy to understand, and with information from leading experts who are influencing the top performers in sports on how to achieve world-class success, he lays out the record-breaking feats of athleticism and strategies that are rooted in this personalized approach.
Dr. Bubbs’s performance protocol is for the elite athlete, active individual, strength coach, nutritionist, or practitioner who wants to expand their potential by:

Buy the book from Amazon.

For more books on Running and Triathlon visit:,,, and

1. Lululemon Is Debuting Another ‘Female-First’ Training Sneaker This Month:
Lululemon is rolling out the next silhouette in its new collection of footwear, designed for women first.
The Vancouver, British Columbia-based athleisure brand will launch its second sneaker style on July 26: the Lululemon Chargefeel, a versatile training shoe. The sneaker includes a dual-density foam layering system, which allows for a spectrum of motion in all directions to accommodate for various athletic activities.
The shoe will be available in both a mid-top and low version, both of which offer different ranges of motion and stability, and will be released in 14 colorways.
“This is a truly versatile, multiactivity, multicategory offering,” George Robusti, Lululemon’s VP of footwear design, told FN in an interview. He noted that the Chargefeel was built for the activities that live between running and training in the gym. That is, HIIT workouts, boxing, dance and short runs.
More...from InsideHook.

3. Integrating Strength Work During Race Season:
Strength work isn’t just for the off-season. Here’s how you can continue to reap the benefits of strength work even during racing season.
In this day and age most endurance athletes understand the importance of integrating some type of strength work into their training. However, for many athletes, strength is the first activity to get tossed out when their focus turns toward race season. The thought is that in order to be successful at one’s primary sport, all of an athlete’s available time must be spent practicing that sport. While an intense focus and increased volume is often necessary to achieve your goals, this doesn’t mean that a strength routine can’t remain a part of your training. Maintaining a strength regimen, when done correctly, can be just as valuable during race season as it is during the off-season.
Why is Strength Training Important?
For most endurance athletes it’s safe to assume that the primary goal of training is to improve and prepare for racing with each passing season. Regardless of the discipline and focus, every season the goal is the same: to get better. So, with that goal in mind we can easily identify why it is that strength work is an important part of structured training:
More...from Trianing Peaks.

4. All About Lactic Acid with Dr. Bruce Gladden:
In this episode of Run with Fitpage, we invited the top researcher in the field of lactate metabolism, exercise metabolism, control of blood flow during exercise, and exercise fatigue — the director of Muscle Physiology Lab, Dr. Bruce Gladden. Dr. Gladden is a Distinguished Professor in the School of Kinesiology at Auburn University. He is the author or co-author of 100+ refereed research articles, book chapters, and reviews. He is known nationally and internationally for his research on the role of lactate in metabolism and activation of mitochondrial metabolism in skeletal muscle (oxygen uptake kinetics).
Dr. Gladden received the American College of Sports Medicine’s (ACSM) Citation Award in 2015, the American Physiological Society’s (APS) Environmental and Exercise Physiology (EEP) Section’s Honor Award for 2020, and he served two terms (2014-2022) as Editor-in-Chief of Medicine & Science in Sports & Exercise and continues now as a Consulting Editor. He is also an Associate Editor for ACSM’s new open-access journal, Exercise, Sport & Movement. He is currently Immediate Past-President of ACSM, has served as Southeast ACSM President, and has been recognized as the Southeast ACSM Montoye Scholar, and SEACSM Service Awardee. He has also served as Chair of the EEP section of APS. He was presented the Auburn University Creative Research and Scholarship Award in 2020.
This episode is ALL ABOUT LACTIC ACID. As the episode progresses, you will see how this conversation between Vikas and Dr. Gladden moves from the very basics to the science behind lactate build-up, finally covering all the myths and bro-science revolving around it.
More...from Team Fitpage.

5. The Effects of Heat on Exercise:
Welcome to Season 4 of the Science of Sport Podcast! So what happens to our bodies when the temperatures go up? The team dig into the mechanics of exercising in hot conditions, how to cope with extremes, the differences are between heat stroke and heat exhaustion, when it's too hot to train and why sporting event organisers should all have a heat policy to safeguard participants.
Litsen to the podcast on Science of Sport.

6. Marathon Training Diet: What To Eat While Training For A Marathon:
Running a marathon is arguably one of the most rewarding and empowering experiences, and can be more than just a bucket list item for many runners. Indeed, marathon training can be a lifestyle. When one marathon is done, the recovery period is often used to start planning the next one, several months out.
However, as rewarding as running a marathon is, marathon training is demanding in many ways. It takes a lot of time, effort, and energy, and is tough on your schedule, mind, and most of all, body. Therefore, your marathon training diet is a crucial component of your overall training plan in order to fuel your workouts and help you recover after each one.
More...from the Marathon Handbook.

7. What are the health risks of extreme heat?
Europe is sweltering under a record-breaking heat wave, with a number of governments issuing health emergency alerts.
What are the risks?
Heat affects health in a number of ways.
Heat exhaustion, which can include dizziness, headaches, shaking and thirst, can affect anyone, and is not usually serious, providing the person cools down within 30 minutes.
The more serious version is heatstroke, when the body’s core temperature goes above 40.6 degrees Celsius (105 degrees Fahrenheit). It is a medical emergency and can lead to long-term organ damage and death. Symptoms include rapid breathing, confusion or seizures, and nausea.
More...from the Globe and Mail.

8. The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis:
Moderate-intensity exercise is generally recommended for improving sleep, whereas, high-intensity exercise (HIE) prior to bedtime is often discouraged. We conducted a systematic review and meta-analysis to determine if acute or regular (chronic) HIE performed before bedtime disrupts nighttime sleep of healthy adult, good sleepers compared with a no-exercise control. Six databases (PubMed, EMBASE, Scopus, Web of Science, CENTRAL, and PsycINFO) were searched from inception to 31st May, 2021. Studies were experimental trials published in English language, objectively (polysomnography, actigraphy) and/or subjectively assessed sleep after evening HIE in sedentary and physically fit, good sleepers (aged 18–50 y old). The revised Cochrane risk of bias tool for randomized trials was used to assess risk of bias in the included studies. The random-effects model was used for the meta-analyses. We included 15 acute evening HIE studies in the meta-analysis with a total of 194 participants. Acute evening HIE ending 0.5–4 h before bedtime decreased rapid eye movement sleep (-2.34%; p = 0.002) compared with a no-exercise control. No other significant sleep changes occurred. A regular evening HIE did not disrupt nighttime sleep. Overall, acute evening HIE performed 2–4 h before bedtime does not disrupt nighttime sleep of healthy, young and middle-aged adults.
More...from Science Direct.

9. How big a physical impact does COVID have on a Tour de France rider?
Magnus Cort's COVID infection, in data and his personal observations.
This Tour de France has been raced with the menacing threat of COVID-19 hanging over it. There were late substitutions right up until the Grand Départ in Copenhagen and in the weeks since 13 riders have tested positive including stage winners, team leaders, and vital domestiques.
One of those riders was Magnus Cort (EF Education-EasyPost), one of the key animators of the early stages of the race. Cort was clearly flying coming into the Tour de France. He was off the front in breakaways for more than 500 km, wore the KOM jersey for most of the first week and capped it with a win on Tuesday’s stage 10. Then, he started deteriorating.
A surprisingly complete picture of Cort’s changing condition exists – both from his reported impressions, and in the form of data released from his Whoop wristband.
More...from Cycling Tips.

10. How to fuel a Grand Tour: one rider’s daily carbohydrate intake, documented:
Carbs, carbs, and more carbs.
It takes a hell of a lot of energy to ride a Grand Tour. We’re talking about three weeks of racing, more than 80 hours and 3,400 km in the saddle, and something like 50,000 metres of climbing. That’s a lot of pasta and rice.
But how much exactly? And to drill down further, how much carbohydrate are we talking about? After all, if you’re going to do any sort of intense exercise, let alone race a Grand Tour, you’re going to need carbohydrates.
A new research paper sheds light on this very subject, following one rider throughout the 2021 Vuelta a España. It’s apparently “the first report to detail the distribution of CHO [carbohydrate] intake on a meal-by-meal and stage-by-stage basis during a Grand Tour.”
Let’s find out what the study showed.
More...from Cycling Tips.

11. Does cardio kill gains? Here’s what the science says:
An exercise physiologist separates fact from fiction to answer, does cardio kill gains?
Does cardio kill gains? There’s a common belief in the fitness community that cardio workouts inhibit “gains” or muscle growth, and research shows conflicting evidence in terms of the potential for endurance exercise or cardio to inhibit the muscular adaptations made by resistance training.
To help make sense of the research and science about the possible downsides of concurrent training – doing cardio and weight training (opens in new tab) together in one workout session – we spoke with Heather Hart, an ACSM-certified exercise physiologist, RRCA-certified running coach, and co-owner of Hart Strength and Endurance Coaching (opens in new tab).
More...from LiveScience.

12. 11 Powerful Reasons Why You Should Be Running:
On the definitive list of amazing exercise activities, running ranks pretty highly — the practical benefits include convenience and affordability, but from a health standpoint, it’s an effective way to keep both your body and brain in great shape.
“Running is one of the simplest cardiovascular activities you can do, with benefits for nearly every part of your body,” says Meghan Kennihan, NASM-CPT, a Road Runners Club of America and USA Triathlon run coach.
1. Running is convenient.
Unlike hitting the gym or playing a round of tennis, running is something you can do anytime, anywhere. “You can literally go right outside your door and start,” says Amanda Shannon Verrengia, ACE-certified personal trainer and USA Track and Field and RRCA coach.
More...from OpenFit.

13. Here’s What You Need to Know About the Inaugural Tour de France Femmes:
A stage-by-stage breakdown of the race, which kicks off Sunday in Paris.
On Sunday, for the first time in a very long time, there will be two pelotons in Paris racing the Tour de France.
The Tour de France Femmes avec Zwift begins on July 24 and runs for eight days across northeast France. The race features 144 women from 24 teams, and it covers 640 total miles of racing. There are four flat stages, two hilly ones, and two mountain stages, with one finishing up the legendary La Super Planche des Belles Filles climb in the Vosges mountains.
Read also: A brief history of the ‘women’s Tour de France’
Race organizer, sponsors, and media partners have promised that this will not be the first and last Tour de France Femmes. Presenting sponsor Zwift has pledged to back the race for at least four years, and fitness app Strava is in for three. NBC Sports signed a two-year deal to broadcast the race in the U.S. The long-term financial backing will hopefully help the Tour de France Femmes avoid the financial struggles that doomed previous attempts to build a viable women’s Tour.
VeloNews reporters Sadhbh O’Shea and Betsy Welch will be following the Femmes throughout the entire race; read their content on You can also watch the race live on the Peacock app, which will feature two hours of live coverage each day.
More...from OUtside Online.

14. Survey Finds Runners Value Sports Sponsors:
A survey conducted by Elevent found that runners are more sponsorship savvy than the general public, including having a more positive perception of sponsors and a willingness to work with them.
Elevent, a provider of sponsorship lifecycle management software, consulting services and research, in the first quarter of 2022 surveyed 2,000 adults 18 years and older in the U.S. to determine the impact of sports sponsorship on consumers. Nearly a quarter of respondents identified as runners, and 78 percent also identified as competitive runners.
When asked to what extent they agreed or disagreed with the statement “sponsors are essential to funding” sporting events, 75 percent of runners agreed. More than half also said that “sponsors have a positive impact on the experience” and that “sponsors improve their image” by sponsoring events. However, 49 percent of runners and 55 percent of those identified as competitive runners said: “there are too many sponsors at events.”
More...from SGBmedia.

15. Olympic gold medalist Hogshead-Makar: Transgender ruling positive news for female swimmers:
FINA ruling on Sunday largely banned transgender women from competing in elite-level swimming.
They listened to the science. They listened to the women.
Nancy Hogshead-Makar, a four-time Olympic swimming medalist, CEO of Champion Women and advocate for women’s rights in sports, has long said that it’s not fair for biological women to have to compete against transgender women in sports.
On Sunday, a ruling by FINA, the world’s governing body of swimming, agreed with that and voted to put restrictions on transgender athletes in women’s competitions. Under the new policy, transgender competitors must have completed their transition by age 12 to be permitted to compete in women’s competitions.
More...from News4Jax.

*Please verify event dates with the event websites available from our FrontPage.

Upcoming Races, Marathons, Races, and Triathlons July 24-31, 2022: Tour de France Femmes - France July 28 - August 8, 2022: Commonwealth Games - Birmingham, UK August 6, 2022: TD Beach to Beacon 10K - Cape Elizabeth, Maine August 10, 2022:: Diamond League Monaco - Monaco August 18-19, 2022:: - Rock ‘n’ Roll Running Series Salt Lake City - Utah August 21, 2022:: ASICS Falmouth Road Race - Falmouth, MA. August 26, 2022:: Diamond League Lausanne - Lausanne, Switzerland For more complete race listings check out our Upcoming Races, and Calendars. Have a good week of training and/or racing. Ken Email:

Check out our FrontPage for all the latest running and triathlon news.

Top of Digest
Runner's Web FrontPage