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. Less is more: Programming interval training for endurance performance
2. Norway’s hands-off approach to youth sports might explain why they’re so good when they get older
3. Nike Air Zoom Alphafly Next% 2 Review: Give Us Back Our Bounce
4. Why Women Need to Prioritize Protein
5. When Is it Too Hot to Run Outside?
6. Is Pilates as Good as Everyone Says?
7. Study Finds New Long-Term Benefits of Childhood Exercise
8. Do you really need to take 10,000 steps a day?
9. 1204 Athlete Cardiac Arrests, Serious Issues, 804 Dead, After COVID Injection
10. Effect of Advanced Shoe Technology on the Evolution of Road Race Times in Male and Female Elite Runners
11. Living Longer May Require More Exercise Than You Expect
12. Episode 401: Meghann Featherstun – RD & 2:57 Marathoner on Racing Your Best & Carb Loading
13. How innovations in sports science can help identify Australia’s future gold medal winners
14. Alcohol Can Tank HRV, Resting Heart Rate, and Sleep
15. Optimal bodyweight for racing: Is lighter really better?
THIS WEEK'S POLL:
Which of these athletic events did you enjoy the most at the World Athletcis Championships in Eugene?
* Middle distance
* Long distance
* Jumps (high, long, triple jump)
* Throws (shot, discus, javelin)
* Pole vault
PREVIOUS POLL RESULTS:
How did you follow/are you following the World Outdoor Athletics Championships in Eugene, Oregon
1 In person 536 (14%)
2 Television 1086 (29%)
3 Internet 1341 (35%)
4 Newspapers 688 (18%)
5 Not interested 147 (4%)
Total Votes: 3798
FIVE STAR SITE OF THE MONTH FOR JULY 2022 - SCOTTISH ATHLETICS
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.
BOOK/VIDEO/MOVIE OF THE MONTH FOR JULY 2022: PEAK: THE NEW SCIENCE OF ATHLETIC PERFORMANCE THAT IS REVOLUTIONIZING SPORTS
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.
Buy the book from Amazon.
For more books on Running and Triathlon visit:
1. Less is more: Programming interval training for endurance performance:
More isn’t always better. This couldn’t be truer than when it comes to designing an interval training program geared to maximize endurance sport performance. At least that’s the conclusion of our most recent meta-analysis.
This blog discusses findings from our recently published meta-analysis, which describes the effect of manipulating various interval training program characteristics (such as intensity, duration, frequency and interval type).
What is interval training?
Interval training is a form of endurance exercise consisting of repeated work bouts of high-intensity exercise, lasting from seconds to minutes, followed by a recovery period. The work is divided into a set of work-recovery repetitions because exercise at such intensities can only be sustained for short periods of time.
Interval training has been shown to produce greater improvements in maximal oxygen consumption than continuous training, and in a relatively short period of time (Milanovic et al., 2015). In other words, interval training can improve an individual’s physiology (maximal aerobic potential) to a greater degree than performing long duration (more than 60 minutes), low or moderate intensity exercise. (For better readability, maximal oxygen consumption is abbreviated in this blog as VO2 max, rather than VO2 max).
2. Norway’s hands-off approach to youth sports might explain why they’re so good when they get older:
The fun-based Norwegian system is the antithesis of the $19 billion American youth sports machine
The final two events on the track Tuesday night at the World Athletics Championships at Oregon’s Hayward Field were the men’s 1,500 meters and men’s 400 hurdles.
That Jakob Ingebrigtsen and Karsten Warholm, both defending Olympic champions and ranked No. 1 in the world, didn’t win amounted to two of the biggest upsets of the 10-day meet. Ingebrigtsen was second in the 1,500, and Warholm led through eight of the 10 hurdles before fading to seventh with a bum hamstring.
Still, Ingebrigtsen and Warholm are two of the world’s greatest track stars.
More...from The San Diego Union-Tribune.
3. Nike Air Zoom Alphafly Next% 2 Review: Give Us Back Our Bounce:
What You Need To Know
Weighs 8.4 oz. (240g) for a US M9.5 / 7.1 oz. (201 g) for a US W7.5
Wider platform for added stability
New Atomknit 2.0 upper may be our favorite race-day upper of any shoe
Firmer, less bouncy feel than the original Alphafly thanks to a higher drop/less forefoot stack
Available now for $275
THOMAS: As a review site that receives most of its product direct from manufacturers, it’s rare that I actually buy a shoe. With basements, garages, and walls filled with a history of running shoes, it’s laughable to even consider buying another pair of shoes, running or otherwise. Who could possibly justify that?
Side note: having a ton of running shoes sounds great (and it is), but also imagine your house is the set of Floor is Lava, but instead of lava, it’s just a raging sea of ten-year-old Mizuno and Brooks. Scary.
All of that to say, there are few shoes I’ve bought over the last half-decade, and there is only one shoe I have purchased several times: the Nike Alphafly Next%. I love the shoe. It worked for me like no other shoe could. Holding the marathon pace felt like less work than any other trainer. The sensation was similar to cruise control: set the pace and just roll. Even though I loved the Alphafly the most at the marathon distance, I still used it for races of all distances.
More...from Believe in the Run.
4. Why Women Need to Prioritize Protein:
The right amount of this essential macronutrient keeps your female physiology working its best.
Building and maintaining muscle is essential not just for performance but also for health and longevity. Lower muscle mass is associated with increases in metabolic syndrome and cardiovascular disease, and muscle mass is inversely related to death by any cause, meaning more muscle helps you live longer, and better. It also helps keep you independent as you age.
Building muscle means resistance training, of course. But that’s just half the equation. To build skeletal muscle it’s essential to eat enough protein, which provides the amino acids you need and prompts your body to increase muscle protein synthesis or the process of repairing muscle tissue and building new muscle.
More...from Dr. Stacey Sims.
5. When Is it Too Hot to Run Outside?
When temperatures peak in the summer we need to slow down, drink more, cover up, and cut miles.
When is it too hot to run outside? Today, it was 102 degrees in Kansas City and, with the heat index, it felt like 115. There was a heat advisory as well. I went for my run and had to walk a little bit, but I felt okay. It took a while for my heart to stop racing, once I was finished, but I survived. Not sure when I need to just call it quits and jump on the treadmill.
Quoting from forecast.weather.gov, “A heat advisory means that a period of hot temperatures is expected. The combination of hot temperatures and high humidity will combine to create a situation in which heat illnesses are possible.”
My dubious “record” for running in the heat is 114 degrees, achieved while visiting my brother-in-law in Mesa, Arizona. I ran a couple of mid-afternoon miles at a slow pace to prove I could do it. An Arizona native might have been able to run faster and farther, but that is not always a wise idea.
The fact that you listened to your body signals and walked a little showed an awareness that challenging Mother Nature is not always a good idea.
More...from Training Peaks.
6. Is Pilates as Good as Everyone Says?
The strength and flexibility workout is having a moment. What can — and can’t — it do for us?
After Shari Berkowitz was injured during a live dance performance onstage, doctors told the actress that one wrong move could leave her paralyzed for life. She had suffered three herniated discs in her neck, with one bulging into her spinal column. Months of physical therapy got her out of the danger zone, and then she discovered Pilates.
Though excellent doctors and physical therapists got her through the initial healing, she said Pilates gave her “strength and confidence in my ability to move — the confidence that I could move again,” she said. The workout led to her full recovery and inspired her to become a Pilates instructor and studio owner herself. “Pilates was so transformative for me, when I see a client start to develop that same physical and emotional strength,” she said, “it’s extremely satisfying.”
More...from the SciTechDaily.
8. Do you really need to take 10,000 steps a day?
All models are wrong, the late British statistician George E.P. Box famously observed, but some are useful.
A version of this aphorism often crops up when researchers debate the merits of promoting 10,000 steps a day as a public-health goal. As either a minimum requirement or a guarantee of good health, it’s clearly wrong. But its usefulness is trickier to assess, as a series of recent studies illustrates.
The origins of the 10,000-step goal are far from scientific. In the 1960s, Japan’s Yamasa Clock and Instrument Company launched a simple pedometer they dubbed manpo-kei, which means “10,000 steps meter.” The number was chosen, according to one theory, because the Japanese character for 10,000 looks like a person walking.
Still, the goal proved to be popular, perhaps because it corresponds to a vigorous but not unattainable day for many people. With the rise over the past decade of high-tech activity trackers and phones that count steps, the default goal of 10,000 steps has become more deeply entrenched as the mark of a sufficiently active day—which, in turn, has spurred researchers to test its efficacy.
More...from the .
9. 1204 Athlete Cardiac Arrests, Serious Issues, 804 Dead, After COVID Injection:
t is definitely not normal for so many mainly young athletes to suffer from cardiac arrests or to die while playing their sport, but this year it is happening. Many of these heart issues and deaths come shortly after they got a COVID vaccine. While it is possible this can happen to people who did not get a COVID vaccine, the sheer numbers clearly point to the only obvious cause.
It wasn’t intentional, but those are ominous numbers in the headline. 2 to the 10th power and 666 dead athletes.
The so-called health professionals running the COVID vaccine programs around the world keep repeating that “the COVID vaccine is a normal vaccine and it is safe and effective.”
In response to their pronouncement, here is a non-exhaustive and continuously growing list of mainly young athletes who had major medical issues in 2021/2022 after receiving one or more COVID vaccines. Initially, many of these were not reported. We know that many people were told not to tell anyone about their adverse reactions and the media was not reporting them. They started happening and ramping up after the first COVID vaccinations. The mainstream media still are not reporting most, but sports news cannot ignore the fact that soccer players and other stars collapse in the middle of a game due to a sudden cardiac arrest. Many of those die – more than 50%.
10. Effect of Advanced Shoe Technology on the Evolution of Road Race Times in Male and Female Elite Runners:
The influence of advanced footwear technology (thickness of light midsole foam and rigid plate) on distance running performances was analyzed during an 8-year period. Analysis of variance was used to measure effects of time, gender, shoe technology, and East African origin on male and female top 20 or top 100 seasonal best times in 10-kilometer races, half-marathons, and marathons. In both genders and three distance-running events, seasonal best times significantly decreased from 2017, which coincided with the introduction of the advanced footwear technology in distance running. This performance improvement was of similar magnitude in both East African and non-East African elite runners. In female elite athletes, the magnitudes (from 1.7 to 2.3%) of the decrease in seasonal best times between 2016 and 2019 were significantly higher than in their male counterparts (from 0.6 to 1.5%). Analyses of variance confirmed that the adoption of the advanced footwear technology significantly improved the top 20 seasonal best times in female half marathons and marathons and male marathons, with the improvements being more pronounced in females and in long-distance running events. The adoption of this new shoe technology improved female marathon time by ~2 min and 10 s, which represents a significant increase in performance (1.7%).
11. Living Longer May Require More Exercise Than You Expect:
A new study from the American Heart Association suggests you may want to double your physical activity
If you’re really worried about living a long and healthy life, you should exercise much more than the current recommendations for physical activity, according to a new study by the American Heart Association’s publication Circulation.
Currently, physical activity guidelines for Americans last made in 2018 recommend a minimum of 150-300 minutes per week of moderate physical activity (MPA), 75-150 minutes per week of vigorous physical activity (VPA) or “an equivalent combination of both.” While people exercising at those levels did see a noticeable decrease in mortality risk, exercising 2-4 times more than those recommendations led to better results.
The study featured 116,221 adults culled from two major studies. Participants self-reported their leisure-time physical activity.
12. Episode 401: Meghann Featherstun – RD & 2:57 Marathoner on Racing Your Best & Carb Loading:
Meghann Featherstun is on the podcast today for another episode in the Nutrition for Athletes Series. Meghann is Registered Dietitian who is the founder and owner of Featherstone Nutrition. She works with athletes looking to reach their goals. Her Instagram is full of so much valuable information, if you are an athlete looking to reach your goals and want to make sure you are optimizing your nutrition and how you fuel your body on the run, make sure you go follow her @featherstonenutrition. Meghann is a 2:56 marathoner. In this episode, we talk about her own running, her business, and she gives us the low down on carb loading.
More...from Lindsey Hein.
13. How innovations in sports science can help identify Australia’s future gold medal winners:
Next-generation testing at a lab in Canberra is being used to spot both potential talent and athletes at a higher risk of injury
Five years ago, the Australian moguls team did some testing in Jindabyne, near the ski fields in alpine New South Wales. Sports science is an advanced discipline and elite athletes are often being poked and prodded, or put through their paces on treadmills hooked up to elaborate machines. But this testing was different. The scientists were not measuring physical output, nor requiring athletes to push themselves to the limit. Instead, they were seeking to ascertain less tangible characteristics: spatial orientation and movement control, including proprioception – the so-called “sixth-sense”.
It was new technology and, in the sporting context, largely unproven. Jakara Anthony was one of the athletes to participate in the testing. At the time still a teenager, Anthony was a recent addition to the national mogul squad. She had not yet won any major competitions, but on that day, Anthony scored off the chart.
More...from The Guardian.
14. Alcohol Can Tank HRV, Resting Heart Rate, and Sleep:
More and more people are measuring their heart-rate variability using fitness trackers—and seeing those HRV numbers plummet after a few drinks the night before.
It’s no secret that alcohol inhibits overall health, but for runners and other athletes, the risks are even more adverse. Drinking alcohol negatively affects your heart-rate variability (or HRV) and heart rate, hinders sleep, can lower testosterone, impair balance and coordination, decrease muscular strength, and impact bone health—which increases the risk of sports-related injuries. Simply put: you shouldn’t plan to just “sweat it out” post-drinking.
How long does it take an athlete to recover from drinking alcohol?
Varying amounts or types of alcohol tend to affect people differently. But generally speaking, the more that’s consumed, the greater the psychological and physiological consequences. It takes the liver at least one hour to remove each unit of alcohol from the body, and the liver may struggle to remove all the alcohol overnight.
More...from Outside Online.
15. Optimal bodyweight for racing: Is lighter really better?
“1lb of extra fat costs you 2 seconds a mile!” was the message pinned on a noticeboard in my local gym where I infrequently ran on a rickety treadmill back in the mid-1990's.
It was a memorable statement and it stuck with me for 20-odd years as a trusty ‘rule of thumb’ when it comes to the subject of bodyweight and running performance.
It was only recently that I realised I’d never critically questioned the value of this piece of gym lore in any way. It was just something I’d absorbed unquestioningly at an impressionable age and then hardwired into my brain under the header, ‘fact’.
I started thinking about the supposed relationship between weight and performance in more detail recently as I followed the explosive revelations that came out of the Mary Cain/Alberto Salazar story with great interest.
More...from Precision Hydration.
*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
August 6, 2022::
Diamond League Silesia, Poland
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.