Runner's and Triathlete's Web Digest - August 6, 2010
- A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing
with the sports of running and triathlon and general fitness and
health issues. The opinions expressed in the articles referenced by
the Digest are the opinions of the writers and not necessarily
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1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women -
Canada's Fastest Women's 5K
Emilie's Run is over for another year. Emily Tallen of Kingston won
the race in 16:36.2 after finishing second twice and third once
in the past three years.
Race reports, photos and a video are available at the race website.
The 2011 race will be run on June 18th.
For more on the race visit the website at:
2. Road Runner Sports, the world's largest running store at:
3. Toronto Waterfront Marathon, September 26, 2010
4. Goodlife Fitness Toronto Marathon - October 17, 2010
Register before the end of this month for the Marathon, Half Marathon,
or 5k and save $$. Fees increase March 1st!
5. Training Peaks
The Runner's Web has partnered with Training Peaks to provide online
coaching from experts such as Hal Higdon, Joel Friel and Matt
Fitzgerald. Sign up at:
6. iRun Magazine
More than a million Canadians are runners, making it this country's
most popular recreational and fitness activity. Canadians run
for exercise and we run to raise money for important causes. We run
alone and in groups. And every year, hundreds of thousands of us
participate in organized races, from fun runs to marathons, which are
Until now, Canadian runners haven't had our own running magazine. But
now, there's iRun, providing a uniquely Canadian perspective
on the activity and the sport. Published six times a year, iRun
educates, informs and inspires Canadian runners.
Mark Sutcliffe, Publisher and Editor
Mark has more than 20 years of experience in the Canadian media
business. An avid runner, he has completed five marathons and 10
half-marathons. He writes a popular weekly column on running in the
Ottawa Citizen and co-hosts The Running Show every week on The
Team 1200 radio. Mark is the former Executive Editor of the Ottawa
Citizen and has also launched several publications, including the
Ottawa Business Journal, now in its second decade, and the
Kitchissippi Times, a successful community newspaper in Ottawa. His
writing has appeared across the country in daily newspapers, and
magazines like Macleans and Canadian Business.
Ray Zahab, Contributing Editor
Ray Zahab is Canada's most renowned ultramarathon runner. A former
pack-a-day smoker, Ray transformed his life by becoming a
successful long-distance runner, winning some of the world's most
challenging foot races. Beginning in November 2006, Ray and two
other runners ran across the Sahara Desert in 111 days, averaging 70
kilometres per day without a single day's rest. Ray is an
accomplished public speaker, writes regularly about running and
coaches athletes striving to achieve their own goals.
iRun is Canada's highest-circulation and most popular running
magazine. With a total distribution of 50,000 and more than 9,000
subscribers, iRun is leading the market in the rapidly growing and
highly desirable demographic of Canadian runners.
iRun Magazine is a sponsor of Emilie's Run
8. Canadian Running Magazine: Subscribe at:
"An ultimate running resource that writes reviews on treadmills for
almost every make and model out there. High quality reviews that
really go above and beyond to make your treadmill hunting easy."
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS
ROAD RUNNER SPORTS
We have partnered with Road Runner Sports, the world's largest online
running store, to provide a shopping portal. Check it out at:
* Sports Nutrition by Sheila Kealey. Sheila is one of Ottawa's top
multisport athletes and a member of the OAC Racing Team and X-C
Ottawa. She has a Masters in Public Health and works in the field of
nutritional epidemiology as a Research Associate with the
University of California, San Diego. Her column index is available at:
* Peak Performance Online Peak Performance is a subscription-only
newsletter for athletes, featuring the latest research from the
sports science world. We cover the whole range of sports, from running
and rowing to cycling and swimming, and each issue is packed
full of exclusive information for anyone who's serious about sport.
It's published 16 times a year, including four special reports,
by Electric Word plc. Peak Performance is not available in the shops -
only our subscribers are able to access the valuable
information we publish.
Check out our article archive from Peak Performance Online at:
Visit the PPO site at: Peak Performance Online:
* Peak Running Performance Peak Running Is The Nation's Most Advanced
Running Newsletter. Rated as the #1 Running Publication by
Road Runner Sports (Worlds Largest Running Store) , Peak Running
caters to the serious / dedicated runner. Delivering world class
running advice are some of running's most recognizable athletes
including Dr. Joe Vigil (US Olympic Coach), Scott Tinley (2 Time
Ironman Champ) Steve Scott (3 Time Olympian) and many more. This
bi-monthly newsletter has been around for over 13 years, and in the
past two it has been awarded the "Golden Shoe Award" in recognition of
it's outstanding achievements.
Check out the Peak Running article index at:
* Running Research News: RRN's free, weekly, training update provides
subscribers with the most-current, practical, scientifically
based information about training, sports nutrition, injury prevention,
and injury rehabilitation. The purpose of this weekly e-zine
is to improve subscribers' training quality and to help them train in
an injury-free manner. Running Research News also publishes a
complete, 12-page, electronic newsletter 10 times a year (one-year
subscriptions are $35); to learn more about Running Research
News, please see the Online Article Index and "About Running Research
News" sections below or go to RRNews.com. Check out the
article index at: http://www.runnersweb.com/running/RRN_index.html
THIS WEEK'S PERSONAL POSTINGS/RELEASES: We will only post notes here
regarding running and triathlon topics of interest to the
community. We have NO personal postings this week.
THIS WEEK'S DIGEST ARTICLE INDEX:
1. Circuit Training: gently conditioning your muscles to avoid sports injury
2. How to Choose the Right Energy Foods
3. VO2Max - The monthly newsletter of RunCoachJason.com
4. An Analysis of Running Technique
Lauren Fleshman as guinea pig.
5. Why Running Form Matters
And how you can improve your form.
6. Warm up Stretching Tips Audio
7. Adjust your thermostat, adjust your expectations
8. Be Sure Exercise Is All You Get at the Gym
9. Six Nutrition Tips to Avoid Stomach Pain
10. Hip pain for runners
11. Dr. Gabe Mirkin's Fitness and Health E-Zine
12. Snooze So You Don’t Loose: The Importance of Sleep to the Endurance Athlete
13. Four Ways to Stay Positive Through Injuries
14. Video: Circuit Routine Rationale
15. Digest Briefs
RUNNER'S WEB WEEKLY POLL:
"Do you support the setting aside of race entries for charity
organizations at the expense of serious runners?"
PREVIOUS POLL RESULTS:
These marathons were rated the top 10 in the world by Runner's World.
Which of them belong in your top ten?
Answers Percent Votes
1 Amsterdam 8% 10
2 Berlin 11% 13
3 Boston 14% 16
4 Chicago 10% 12
5 Honolulu 8% 10
6 London 12% 14
7 New York City 12% 14
8 Paris 8% 10
9 Rotterdam 8% 10
10 Stockholm 8% 9
Total Votes: 118
You can access the poll from our FrontPage (
http://www.runnersweb.com) as well as checking the results of previous
Our Photo Slideshow is updated on a random basis. Check it out from
FIVE STAR SITE OF THE MONTH: Emma Moffatt, Professional Triathlete.
About me, Emma Moffatt:
With both parents competing in triathlons throughout her life and
strong athletic tendencies in other family members, Emma Moffatt’s
progression to becoming a professional triathlete was a natural one.
She competed in her first triathlon at 13 and in 2007 was named
Triathlon Australia's Athlete of the Year.
Currently residing in Brisbane, Australia, Emma is often referred to
as “Moffy” or “Em”.
Still heavily influenced by her family, Emma takes her title as
‘auntie’ very seriously and cites the day she took on the role as one
of the proudest moments in her life - closely tied with winning the
Bronze medal at the 2008 Olympic Games.
World Champion, 2009, ITU Triathlon World Championship
Bronze medallist, 2008 Olympic Games (Beijing)
2007 Triathlon Australia, Athlete of the Year
Five ITU Triathlon World Cup medals
Date of Birth: 7 September 1984
Place of Birth: Moree, Australia
Height: 5’7” (1.71m)
Weight: 126 lbs (57kg)
Visit her website at:
BOOK/VIDEO/MOVIE OF THE MONTH: 101 Developmental Concepts & Workouts
for Cross Country Runners
by Jason R. Karp, Ph.D.
Cross country running is a demanding sport, and how you train can mean
the difference between leading the race or bringing up the rear. Now
you can be prepared! 101 Developmental Concepts & Workouts for Cross
Country Runners gives you the best workouts and explains the most
important training concepts. Get insider information about:
How to train systematically and efficiently
Aerobic and anaerobic training
Lactate threshold workouts
Hills & fartleks
Cross country games
Race strategy and tactics
Developing strength, power, and flexibility
Your Price: $19.95 (autographed by the author)
Published in 2010 by Coaches Choice
Paperback, 126 pages
Buy the book at:
For more publications on running and triathlon visit:
THIS WEEK'S FEATURES:
1. Circuit Training: gently conditioning your muscles to avoid sports injury:
Whatever your sport you shouldn't neglect a proper conditioning
routine if you want to achieve muscular balance and avoid injury.
The best prepared sportsmen and women tend to have a comprehensive
routine, often involving muscles that are not directly connected with
their particular activity.
One of the most common sites of injury, regardless of the sport, is
the lower back region. There is a whole host of causes for lower back
pain; for example, in runners weak or inflexible hamstrings can often
be the culprit. Poor posture is another common cause, so conditioning
of the muscles that help to maintain solid posture should form part of
the schedule of anyone who exercises regularly, whatever their
discipline or sporting standard.
A variety of muscle groups contribute to good posture and all require
attention. Naturally the lower back muscles can do with strengthening.
Work on the abdominal muscles is also important because it will
complement work you do on the back region; it is dangerous to develop
muscular imbalances by working on just one side of the body. The
contribution of the gluteal and hamstring muscles should not be
overlooked when considering sound posture and preventing injury to the
More...from Peak Performance Online at:
2. How to Choose the Right Energy Foods:
In 2002, Karen Main, a health promotion manager in Portland, Ore.,
prepared to tackle her first marathon. She packed an ill-fitting fuel
belt with Skittles and small packets of dried cranberries and nuts
that she had purposefully saved from packaged salad mixes. Looking
back, she acknowledges that she didn't fuel herself adequately. "I
didn't eat enough, and I figured it out too late," says Main, who
laughs while describing how she struggled to open the food packets
during the race. Seven years later, Main ran her second marathon to
celebrate turning 40. The second time around she got it right, opting
for runner-friendly energy chews dispensed from a handy tube. "I never
got hungry," she says, "and the blocks were easy to carry and eat."
The myriad sport-specific fueling options available to runners make it
much easier to refuel while on the move. You're not alone; however, if
the seemingly unlimited explosion of new performance-enhancing sports
drinks and energy foods has left you confused about what to choose and
when best to consume it. Use the following guidelines to select the
optimal energy food for your next race.
Sports drinks are designed to maximize fluid absorption and enhance
performance by delivering readily absorbable carbohydrate and
electrolytes, the most crucial being sodium. The better-formulated
(and tasting) ones intended for use during exercise usually contain
both simple carbs (sucrose, fructose and glucose) and complex carbs
(glucose polymers, maltodextrin). Choose a sports drink instead of
plain water when running 60 minutes or longer at a moderate intensity.
More...from Active.com at:
3. VO2Max - The monthly newsletter of RunCoachJason.com:
** Carbo Loading
Are you training for a marathon this fall? Are people telling you to
carbo load? If you're a woman, it's not as simple as eating more
carbohydrates. Research has shown that men are more responsive to
carbohydrate loading than women. Women do not increase muscle
glycogen as much as men in response to consuming more carbohydrates in
their diets. However, there does not seem to be an inherent sex
difference in the ability to store glycogen. The key is in the
calories. Women consume less total calories than men, so they consume
less total carbohydrates. When women increase their total caloric
intake as they also increase the amount of carbohydrates in their
diets, they increase their muscle glycogen content by a similar amount
as men. Thus, while the common suggestion of carbo loading works for
men, as they simply need to increase the percentage of their calories
coming from carbohydrates in order to store more glycogen, women need
to also increase the total number of calories in their diets to get
the same effect.
** Easy Runs
The single biggest mistake competitive runners make is running too
fast on their easy days. By doing so, they add unnecessary stress to
their legs without any extra benefit and they won't be able to run as
much quality on their harder days. Speed-type runners (runners who
fare better at shorter races) will have a greater difference between
their race pace and easy running pace compared to endurance-type
runners (runners who fare better at longer races). Since many of the
cellular adaptations associated with aerobic training are
volume-dependent, not intensity-dependent, the speed of easy runs is
not as important as their duration. Slowing down the easy runs has at
least three benefits: (1) it decreases the chance of injury, (2) it
allows you to get more out of your harder days because there will be
less residual fatigue, and (3) it allows you to increase your overall
weekly mileage. Remember that it is the volume of aerobic running,
not the speed, that represents the major stimulus for adaptation. If
you have a heart rate monitor, aerobic runs should be run at 70 to 75
percent of maximum heart rate.
Want more training concepts and specific workouts to become a better
runner? Get my highly-anticipated new book, 101 Developmental Concepts
& Workouts for Cross Country Runners. The book contains 30 insightful
training concepts and 71 workouts to give you the competitive
advantage. Order your copy today at CoachesChoice.com, or get a
special, author-signed copy at
** Running Technique
Most recreational runners, who begin running as adults, don't spend
any time learning the skill of running before embarking on a marathon
training program. Running mile after mile with bad technique can lead
to injuries. If you want to be a better runner, you need to start by
running better. Check out my recent interview on running technique
for Competitor.com's RunCenter show:
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com
4. An Analysis of Running Technique:
Lauren Fleshman as guinea pig.
Running technique determines running efficiency, as well as what top
speeds you can reach. Understanding your technique can also help you
predict areas where you are prone to injury and where you can improve
through specific strengthening.
In this article, I will look at Lauren Fleshman's stride at 5,000m
pace and the main actions that occur. Included will be what makes the
actions effective and, in some cases, in need of improvement. Keep in
mind that the main actions that occur in the 5,000m are the same as
the actions that occur in other running events. The only differences
are in the amount of force generated and range of motion in the joint
actions at each distance.
Focus will be on the three major force-producing actions: push-off,
knee drive and pawback. You can track Lauren's stride on the above
sequence through these phases. The push-off is the primary action
needed to supply the force to drive you forward. The force comes from
a powerful contraction of the calf muscle that is responsible for
ankle joint extension, the main action involved in the push-off. The
knee drive, which is coordinated with the push-off, supplies
additional forward momentum. In the knee drive, the thigh is driven
forward from a position behind the body to in front of the body. The
height of the thigh at the end of the drive phase is determined by the
force generated by the hip flexor muscles. The leg is then
straightened and brought backward and downward in a "pawback" action
to make contact with the ground.
More...from Running Times at:
5. Why Running Form Matters:
And how you can improve your form.
When Bill Rodgers was the best marathoner in the world in the late
1970s, a biomechanist named Peter Cavanagh tested him in his lab at
Penn State. As part of the test, Cavanagh had Rodgers "fix" his
trademark across-the-body right arm swing. The result? Running with
more textbook form, Rodgers' running economy, or oxygen cost at the
same pace, was higher. That is, changing Rodgers' form to something
thought to be better made it harder for him to run a given pace.
In the more than three decades since that lab experiment, a take-home
message from it has been endlessly repeated: Don't mess with your
running form. Over time, your body will find its best way of running.
The more you run, the more your body will find its natural form. Just
Why, then, do almost all top coaches have their runners spend time
working on their form? Why do most elites, already blessed with
enviable technique, think that working on their form will make them
faster, either directly or by allowing them to train more by avoiding
injury? And why should you?
For starters, let's go back to the Rodgers experiment. No reputable
source claims that, at any one instant, significantly altering your
form from what your body is used to will make you faster. Coaching
legend and longtime lab rat Jack Daniels has tested thousands of
runners over the last 40 years. "I have tested runners' economy of
running with their hands in their pockets, on their hips, folded on
top of their heads, etc., and it always costs more than when using a
normal arm swing," he says.
But that doesn't mean the logical conclusion is that the form your
body naturally gravitates toward is what will make you fastest. "We
all run as children and assume that we are doing it correctly," says
coach and two-time Olympic marathoner Pete Pfitzinger. "That is
usually not a bad assumption, but there is a difference between doing
something reasonably well and maximizing performance." Pfitzinger says
that many runners can improve their running economy--their oxygen cost
at a given pace--by 2-4 percent through improved form. "If you have
been training hard for several years it can be an easier way to
improve than doing more repeat miles."
Nor does it mean that your "natural" form is in your best long-term
interest. "When we go out and run we have a pattern of form that
follows our skeleton and is dictated by our muscles and range of
motion," says veteran coach Roy Benson, who has worked with high
schoolers, Olympians, beginners and everyone in between. "Over the
course of lots of running, it's like an electrical current--your body
follows the path of least resistance."
More...from Running Times at:
6. Warm up Stretching Tips Audio:
Listen to the Warm up Stretching Tips Audio. Includes myths and
misconceptions about how to use stretching in the warm up, plus the
latest stretching research.
With so much conflicting research about the role stretching plays in
the warm up, it's no surprise that we often hear questions like: What
role does stretching play in the warm up? What type of stretching
works best? Should I stretch at all before exercise?
In this free audio presentation titled, Warm up Stretching Tips,
you'll learn the important role stretching plays in the warm up, plus
how to incorporate the right types of stretching into your warm up for
peak performance and injury prevention.
If you're looking to improve your sporting performance, or just
minimize injuries, it is important to follow the information in this
audio. In addition, making stretching a part of your fitness regime
will have a significant impact. To get started on a safe and effective
stretching routine learn more about The Stretching Handbook and how it
can improve your fitness.
Listen to the Warm up Stretching Tips Audio
To start listening to the Warm up Stretching Tips Audio click on the link below.
7. Adjust your thermostat, adjust your expectations:
Wow. If you are on the east coast like we are, we don’t have to tell
anyone that its been H.O.T.
“But wait……..don’t the weather gods know I supposed to be training for
the ___ championship in __weeks ….not to mention the ___ race I’m
doing this winter. My workout today was slow, and I felt bad on my
long workout this weekend. I’m getting slower and this heat is killing
If you guys want some tips on running in the heat, there are some
great words of wisdom on this blog if you scroll down. Let’s re-cap: –
hydrate, run in the morning, hydrate, loose fitting and light colored
clothing, and hydrate. OK fine – but lets get real on this summer’s
weather and why we need to take it into consideration.
Last year in C’ville, we had 7 days above 90 degrees and they were
scattered about the summer. Except for a small 2 week heat wave in the
middle of the summer, it wasn’t all that hot all the time. You had the
luxury of moving workouts a day or 2 ahead or behind in the week based
on the heat. This summer, we’ve had 45 days above 90 degrees. We’ve
had 7 above 100. And let’s be honest, its not really cooling off all
that much at PM or in the AM (Friday night was 96 degrees at 9:00
PM!). Its been so hot that all outdoor high school and collegiate
practices would be completely cancelled in weather like this. National
and State sports governing bodies have established these regulations
to protect the athletes. I know – you are tougher than them and need
to get your speed work session in today though…….stay with me.
Dealing with this heat is all about adjusting your expectations. Let’s
re-state this point to be absolutely clear: Trying to train at your
same intensity and volume (or increasing it) in this type of weather
is NOT a smart thing.
If you don’t agree with me, let’s look at it from your body’s
perspective. When you exercise, you ask your body to metabolize fuel
stores, regulate energy balance, and produce mechanical work so that
you can move from point A to point B. All this effort produces heat.
Your body has a lot of internal mechanisms to regulate body
temperature, and they work pretty well. But your body has limits as to
how rapidly it can cool itself off. Did you know that your body
actually begins to compromise its ability to perform at around 72
degrees? Now think about how much challenge a 95 degrees environment
places on that body.
More...from the Center for Endurance Sport at:
8. Be Sure Exercise Is All You Get at the Gym:
When you go to the gym, do you wash your hands before and after using
the equipment? Bring your own regularly cleaned mat for floor
exercises? Shower with antibacterial soap and put on clean clothes
immediately after your workout? Use only your own towels, razors, bar
soap, water bottles?
If you answered “no” to any of the above, you could wind up with one
of the many skin infections that can spread like wildfire in athletic
settings. In June, the National Athletic Trainers’ Association, known
as N.A.T.A., issued a position paper on the causes, prevention and
treatment of skin diseases in athletes that could just as well apply
to anyone who works out in a communal setting, be it a school,
commercial gym or Y.
The authors pointed out that “skin infections in athletes are
extremely common” and account for more than half the outbreaks of
infectious diseases that occur among participants in competitive
sports. And if you think skin problems are minor, consider what
happened to Kyle Frey, a 21-year-old junior and competitive wrestler
at Drexel University in Philadelphia.
Mr. Frey noticed a pimple on his arm last winter but thought little of
it. He competed in a match on a Saturday, but by the next morning the
pimple had grown to the size of his biceps and had become very
His athletic trainer sent him straight to the emergency room, where
the lesion was lanced and cultured. Two days later, he learned he had
MRSA, the potentially deadly staphylococcus infection that is
resistant to most antibiotics.
More...from the NY Times at:
9. Six Nutrition Tips to Avoid Stomach Pain:
"I'm afraid to eat before I exercise ... I might get a side stitch."
"I always carry toilet paper with me when I go on a long run."
"How can I change my sports diet to so I don't need pit stops..???"
Little is more frustrating to a competitive athlete than to be well
trained for an event and then get sidelined with a side stitch or
diarrhea. Yes, the sports diet that's intended to enhance your
performance can also bring you to a screeching halt! Sound familiar?
Transit troubles and gastrointestinal (GI) concerns are common among
athletes, particularly those who run and jostle their intestines. An
estimated 30 to 50 percent of distance runners experience
exercise-related intestinal problems, with women experiencing more
problems than do men.
If you are among the many active people who fear side stitches, loose
stools, and GI distress, keep reading. The goal of this article is to
offer some information and advice that can help you manage, if not
reduce, your transit troubles.
A side stitch--that stabbing pain in your gut that can bring you to a
stand-still--is familiar to about 60 percent of athletes. Because
getting attacked by a side stitch is unpredictable (that is, one day
you might get one but the next day you don't), they are hard to
research. The available data suggests they commonly occur in the same
spot: on the upper right side of the abdomen where the liver is
attached to the diaphragm by two ligaments.
More...from Active.com at:
10. Hip pain for runners:
Injuries to the hip and pelvis make up a significant proportion of
painful conditions in runners.
Most of these injuries are due to overuse and some, such as femoral
neck stress fracture, may involve significant morbidity. Tendon
insertion injuries are becoming more prevalent and should be
considered in the skeletally immature athlete. Stress fractures and
soft-tissue injuries occur in all age-groups, often because of
excessive mechanical stress without adequate recovery periods. A
systematic approach to evaluation and treatment--combined with
knowledge of indications for surgical referral, training principles,
and shoe-wear patterns--allows the physician to individualize the
athlete's rehabilitation and return to running, and to help the
athlete prevent re-injury.
An estimated one in five adults runs for exercise or recreation.
Runners report average yearly injury rates from 24% to 68%, of which
2% to 11% involve the hip or pelvis. Although a variety of
musculoskeletal conditions produce hip pain, other organ systems can
refer pain to the hip and pelvic region.
A careful history is important in the successful management of any
running injury. Injured runners should be questioned about the nature
of their symptoms, injury onset, duration, and precipitating and
alleviating factors, and prior injury.
More...from arthritis-treatment-and-relief.com at:
11. Dr. Gabe Mirkin's Fitness and Health E-Zine:
** Don't Depend on Maximum Heart Rate Formulae
The standard maximum heart rate formula (MHR=220-age) is supposed to
predict the fastest your heart can beat and still pump blood through
your body. It is not accurate. This month, researchers at
Northwestern Medicine announced that the formula for women should be
206 minus 88 percent of a woman's age (Circulation, July 2010).
However, this formula is also inaccurate.
In 1970, Dr. Sam Fox, one of the most respected heart specialists in
the world, was on a plane with a young researcher named William
Haskell. They put together several studies
comparing maximum heart rate and age. Dr. Fox plotted a graph of age
verses maximum heart rate and noticed that maximum heart rate appeared
to equal to 220 minus a person's age. Since they reported this
formula, it has been taught in physical education courses and used to
test heart function and athletic fitness.
The formula is wrong because your legs drive your heart rate; your
heart does not drive your legs. Maximum heart rate depends on the
strength of your legs, not the strength of your
heart. When you contract your leg muscles, they squeeze against the
blood vessels near them to pump blood from your leg veins toward your
heart. When your leg muscles relax, your leg veins fill with blood.
So your leg muscles pump increased amounts of blood toward your heart.
This increased blood fills the heart and causes your heart to be
faster and with more force. This is called the Bainbridge reflex.
The stronger your legs are, the more blood they can pump, which causes
your heart to beat faster.
In 2002, a study of 43 different formulae for MHR concluded that "no
acceptable formula currently exists." The formula that fits better
than others is: HRmax=205.8-(0.685 × age).
It has a standard deviation of 6.4 beats per minute, which is very
large (Journal of Exercise Physiology, May 2002). A study from
Liverpool, England showed that the maximum heart rate for athletes is
lower than for aged-matched sedentary people. The maximum heart rate
of male athletes was calculated to be 202 - 0.55 × age, and for female
athletes, 216 - 1.09 × age. Weight lifters and runners had similar
maximum heart rates, which were significantly lower than the
age-matched sedentary people. The athletes have hearts that can pump
more blood with each beat than the hearts of sedentary people, so they
do not beat as often (International Journal of Sports Medicine,
All MHR formulae are based on averages. They can be used to help you
plan and monitor your exercise program, but should not be interpreted
as absolute limits or goals. If you want to train to become fast, use
the following: Three times a week, never on consecutive days, either
race or push the pace so that you are at your anaerobic threshold and
then use bursts to exceed it to become short of breath. On the other
four days, take it easy and do not put pressure on your muscles. The
standard Maximum Heart Rate formula (MHR = 220 - age) does not apply
to highly fit athletes.
** Dear Dr. Mirkin: Am I harming my health by eating a high sugar
and protein meal immediately after a hard workout?
No! You are referring to recent research that shows that avoiding
sugar and other carbohydrates after working out causes your cells to
respond to insulin better than depriving
yourself of calories or loading with extra sugar (Journal of Applied
Physiology, December 2009). This study shows that restricting
carbohydrates after a hard workout helps cells to respond better to
insulin, which lowers both insulin and blood sugar levels, which
should help prevent high rises in blood sugar after meals that cause
diabetes and its many complications. Increasing insulin sensitivity
also reduces your chances of suffering a heart attack.
Knowledgeable athletes train by taking a hard workout that damages
muscles, feeling sore the next day and then taking easier workouts for
as many days as it takes for muscles to heal. They can tell their
muscles are healed when the soreness goes away.
Obviously, the faster they can recover from their hard workouts, the
sooner they can take their next hard workout and the greater their
gain in endurance, speed and strength. Athletes eat a very high sugar
and protein meal immediately after their hard workouts to help them
recover faster. The sugar and other carbohydrates cause a high rise
in insulin which drives the protein building block amino acids into
damaged muscle cells to help them heal faster so they can take their
next hard workout sooner.
Now for the good news. When you exercise, contracting muscles remove
sugar from the bloodstream rapidly without needing insulin, and the
harder you exercise, the more effective your muscles are in removing
sugar from the bloodstream and the longer they can continue to remove
sugar from the bloodstream (Circulation, July 2008). Intense exercise
is far more effective in preventing and controlling diabetes than
exercising at a leisurely pace (Journal of Applied Physiology, January
2006). The more intensely and the longer you exercise, the greater
the increase in insulin sensitivity and control of blood sugar rises
(Journal of Strength and Conditioning Research, April 2010).
high intensity exercise maximally improves every conceivable measure
of heart function and heart strength (Exercise and Sports Sciences
Reviews, July 2009).
The combination of an intense workout and faster recovery for your
next intense workout helps to prevent blood sugar levels from rising
too high. The key is to take your sugar-protein meal when your
muscles are most sensitive to insulin: during the last part of your
intense workout or no longer than one hour after you finish that
From Dr. Gabe Mirkin at:
12. Snooze So You Don’t Loose: The Importance of Sleep to the Endurance Athlete:
Being an endurance athlete requires balancing many different and often
competing time demands. For most nonprofessional athletes piecing
together a daily schedule that includes work, family and community
responsibilities, and workouts is a tough juggling act. The daily
schedule item that often gets shortchanged is sleep. This is ironic
and unfortunate in that sleep may be one of the most important things
the endurance athlete can do on a daily basis.
Sleep is an amazing though not entirely understood physiologic
process. We do know that some processes that occur during sleep are
essential for normal physical and psychological functions. There are
definite consequences for the athlete who does not get enough sleep on
a regular basis.
Of most interest to the endurance athlete is how sleep deprivation
might affect performance. Although there is a fair amount of research
data available on this subject it is by no means clear that sleep
deprivation has a measurable detrimental effect on key parameters of
physiological functions, which are directly related to athlete
performance during a workout such as heart rate, gas exchange,
sympathetic nervous system functioning, ventilatory rate,
neuromuscular coordination or fuel (substrate) utilization. Many
studies do show that an increased RPE (Rating of Perceived Exertion or
how intense a given workout is perceived to be by the athlete) is
reported by sleep-deprived athletes who are exercising at a given
intensity. This is significant because an increased RPE may translate
into a decrease in the athlete’s willingness or motivation to push
beyond or maintain a given intensity during a workout. If you are not
willing to push up to the required intensity or finish the prescribed
workout, you will miss out on the intended benefit of the workout.
This can have a predictably negative effect on short and long term
More...from TriFuel at:
13. Four Ways to Stay Positive Through Injuries:
In May, Allison Lind was training for the New York City Marathon,
where she hoped to run a sub-2:46 to qualify for the Olympic Trials.
She finished a 16-miler feeling especially tight. The next day, she
had an intense, stabbing pain in her inner right thigh. An MRI led to
a devastating diagnosis: a pelvic stress fracture. "I've been running
since I was 10, so being told not to run for six months killed me,"
says the 27-year-old New York City physical therapist.
Being sidelined—whether it's for days, weeks, or months—can turn any
runner's world upside down. But as hard as it is to realize when
you're relegated to the elliptical machine, being down can have an
upside. "My injury helped me become a better athlete," Lind says. "It
forced me to cross-train. I've added swimming and cycling to my
training, and now I'm in much better shape." Yet for Lind, the best
silver lining was rediscovering her love of the sport. "I tell all of
my injured patients, 'Just wait. You're going to appreciate running so
much more,'" she says.
More...from Active.com at:
14. Video: Circuit Routine Rationale:
A running circuit workout combines short bursts of running (300-700m)
with other exercises. These challenging drills prepare you for the
rigors of other running-related workouts like threshold and long runs.
Coach Jay Johnson explains why and how you might want to consider
adding circuits to your workout routine. (6:31)
Watch the video at Running Times at:
15. Digest Briefs:
** This Week in Running:
10 Years Ago- Hiroyuki Ikegawa (JPN) won the Dublin International
Games (IRL) 5000m over Adian Passey (ENG),
13:50.71 to 13:41.25. Tsuyoshi Nakano (JPN) was 3rd at
13:52.52. On the women's side, the
Japanese fared even better with Hiromi Ominami and
Yasuko Hashimoto going 1-2 with 15:27.58
and 16:03.61. Anne Buckley placed 3rd for IRL with a 16:06.74.
20 Years Ago- Steve Kogo (KEN) won the Bix (IA/USA) 7M, his 32:47
besting Jon Sinclair (USA) at 32:54
and Steven Spence (USA) at 32:58. Maria Trujillo (USA)
won the women's race in 37:58 with
Patricia Murray (USA) and Ria VanLandeghem (BEL)
following at 38:15 and 38:18 respectively.
30 Years Ago- Waldemar Cierpinski (GER) won the Olympic Marathon
(RUS) in 2:11:03. The silver medal went
to Gerard Nijboer (NED) while the bronze went to
Satymkul Dzhumanazarov (KGZ).
40 Years Ago- Victor Nelson (USA) won the Evergreen Marathon in
Pullman WA/USA with a 2:23:38. Jim Backus
and Philip Camp were next with 2:25:52 and 2:26:36.
Tom Hoffman and Tom Fleming were 4th
and 5th with 2:29:46 and 2:30:21.
50 Years Ago- Gordon Pirie (ENG) won 5000m in London ENG with a
13:51.6. Frank Salvat (ENG) was 2nd at
13:54.8 and Michel Bernard (FRA) was 3rd at 13:58.2.
60 Years Ago- Keizo Yamada (JPN) won the All-Japan Worker's Athletic
Games (JPN) Marathon in 2:46:14. Yamada
is still running marathons.
From The Analytical Distance Runner, the newsletter for the
Association of Road Racing Statisticians
with a focus on races, 3000m and longer, including road, track, and
The ARRS has a website at http://www.arrs.net.
THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites available from our
August 7, 2010:
TD Banknorth Beach to Beacon 10K - Cape Elizabeth, ME
August 8, 2010:
Great Raisin River Foot race - Willimastown, ON
June 25, 2011
For more complete race listings check out our Upcoming Races, and Calendars.
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