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 - January 15, 2021 - Posted: January 15, 2021

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.Low-carb diets: the skinny on saturated fat
2. How to measure your sweat rate to improve your hydration strategy
3. Puma Deviate NITRO Performance Review
4. Muscle Fibers and Cycling
5. Fasting Doesn’t Increase Fat Oxidation or Workout Performance, New Study Shows
6. Female Athletes Need to See Puberty as a Power, Not a Weakness
7. The Power of Running Goals
8. When to Stop Strength Training Before a Big Race
9. An 11-Minute Body-Weight Workout With Proven Fitness Benefits
10. Balancing Confusion vs. Habituation in Training
11. Decoding the DNA of 5 Olympic Athletes
12. 'No limit' - the more exercise the better, heart health study finds
13. The science behind the runner’s high
14. A little bit of everything
15. The Ultimate Guide to Aging Well: Diet, Exercise and Health Tips
 Which of the following do you use frequently pre, during and post exercise - training and/or competing?
*	Beer
*	Energy Bars
*	Energy Gels
*	Sports drinks
*	Water
*	Other
*	Non-alcoholic Beer 
 Vote here.

The women's world record for the mile is 4.12.33 set on July 12th by Sifan Hassan. 
Will a woman ever break 4 minutes for the mile?
1	Never 	176  (21%)
2	50 years 	207  (25%)
3	25 years 	149  (18%)
4	10 years 	121  (15%)
5	5 years 	84  (10%)
6	1-4 years 	92  (11%)
Total Votes: 829

80/20 training plans get results
Multiple studies reveal runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at moderate to high intensity.
Virtually all professional endurance athletes obey this “80/20 Rule,” yet the typical recreational endurance athlete spends only 50-70 percent of his or her total training time at low intensity. This so-called “moderate-intensity rut” is by far the most common and costly training mistake that endurance athletes make.
The solution? An 80/20 training plan that ensures the optimal intensity balance.
Visit the website at:

The Complete Guide to Power Meters for Running
By Jm Vance
Run with Power is the groundbreaking guide you need to tap the true potential of your running power meter. From 5K to ultramarathon, a power meter can make you faster—but only if you know how to use it. Just viewing your numbers is not enough; you can only become a faster, stronger, more efficient runner when you know what your key numbers mean for your workouts, races, and your season-long training. In Run with Power, TrainingBible coach Jim Vance offers the comprehensive guide you need to find the speed you want.
Run with Power demystifies the data and vocabulary so you can find and understand your most important numbers. You’ll set your Running Power Zones so you can begin training using 8 power-based training plans for 5K, 10K, half-marathon, and marathon. Vance shows you how you can compare wattage, heart rate, pace, and perceived exertion to gain the maximum insight into your performances, how you respond to training, and how you can train more effectively.
Buy the book from: VeloPress.

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


1. Low-carb diets: the skinny on saturated fat:
This is an excerpt from Diet Lies and Weight Loss Truths by Melody L. Schoenfeld & Susan M. Kleiner.
Many low-carb gurus tout the benefits of saturated fats, explaining that they are not harmful to health like we always believed. When the sources of saturated fats and other lifestyle and dietary aspects are not considered, studies do demonstrate that they are, in fact, pretty benign (25-27).
The issue becomes muddier, though, when we consider what the saturated fat is replaced with. A Western diet, for example, tends to be high in refined carbs, trans fats, and sugars. If you compare a diet high in saturated fats to a Westernized diet, like the one I just mentioned, the saturated fats without junk foods will demonstrate a lower risk of heart problems and other diseases (26-29). But when a diet high in saturated fats is compared to one high in monounsaturated or polyunsaturated fats like omega-3 and omega-6, the risk of disease is much higher for saturated fats (26-27). When saturated fats are replaced with unprocessed, complex carbs like vegetables, beans, and whole grains, the risks also decrease (28-29). Saturated fat coming from milk and cheese may lower the risk of heart disease more than that coming from meat, but unsaturated fats still reign superior to either kind of saturated fat (29-30). Replacing animal-based saturated fats with protein—particularly plant protein—also appears to possibly reduce the risk of heart disease (29-30). Furthermore, the body naturally produces its own saturated fats; it is unnecessary to consume them. The bottom line is that there is no biological need to eat saturated fats; when it comes down to consuming them, it’s not just about reducing saturated fats—it’s about replacing them with something healthier.
More...from Human Kinetics.

2. How to measure your sweat rate to improve your hydration strategy:
Estimating your sweat rate can be a useful exercise when you’re trying to figure out how much and what you need to drink (in terms of fluids and electrolytes) during training and events.
Sweat rate varies considerably from person-to-person and it can also vary quite a lot for any given individual because things like how hard you’re working, the ambient temperature and humidity, your clothing choices, genetics and heat acclimation status all play a role in determining how fast and how much your body perspires.
So, sweat rate measurement is something that should ideally be done on a number of occasions and in a range of conditions if you want to extrapolate the results to help use them as a guide in different contexts, like planning your likely hydration needs for an upcoming race. .
More...from Precision Hydration.

3. Puma Deviate NITRO Performance Review:
What You Need To Know
* Weighs 9.1 oz. (258 g) for a US M9.0 (women’s currently not available to weigh)
* Midsole is made of Super Critical NITRO foam and carbon-composite INNOPLATE
* Drop is 8 mm (32 in heel, 24 in toe)
* Designed as a max cushion shoe with improved efficiency for long runs
* Also, file under things that make you go “holy sh*t” … is Molly Seidel now a Puma athlete, six months before Tokyo?
THOMAS: Like an inky cat slipping through the dark of the jungle, a couple years ago Puma seemed to disappear. Forced into exile by predatory foes, or simply the ebb and flow of a migratory species … nobody knew the fate of the Puma running shoe.
When they were on the prowl, we liked their running shoes. Hell, I’ve even run a marathon in the Puma Faas 500S. I would’ve put that model up against any other shoe available at the time. The last Puma running shoe we reviewed was the Puma Speed Ignite Netfit, which sounds like a dial-up internet service, but was actually a legit shoe.
Like a lot of Puma running shoes, the Netfit leaned hard into innovation. Where the Netfit upper was the news on that shoe, the Mobium Elite Speed had a midsole with bands that stretched and contracted with your stride. While all these things were kind of cool, the issue with Puma was that they would introduce technology into a shoe, but wouldn’t move forward with the line. Sometimes, it is better to shift, but with Puma it seemed like a new team was assembled for every project. It is hard to grow a fan base when consumers don’t know what will be coming next or if a favorite shoe will be updated and improved.
More...from Belive in the Run.

4. Muscle Fibers and Cycling:
What you need to know about each type of muscle fiber to improve your cycling performance.
Skeletal muscle fiber adaptations are at the core of strength gains for cycling. Not all fibers react in the same way to stimuli; each has their own set of properties and their own response to training. Teams of fibers come together to generate force, with intensity and duration of the effort being major factors in determining which fibers are called upon. So, let us examine each fiber type as it relates to training intensity, fatigue and more.
In training, targeting specific intensities and durations will lead to adaptations in certain fibers more than in others. Neural adaptations contribute greatly to initial strength gains to help mediate growth. While some morphological changes happen initially, it can take 2-4 weeks or more to make long term gains in muscle, making consistency in training the key (1).
Type 1
When it comes to endurance training, Type 1 fibers are predominant. These fibers are the workhorses behind long days in the saddle. Type 1 fibers have a high capacity for aerobic metabolism with greater mitochondrial density and oxidative enzyme capacity, giving them the ability to utilize the body’s largest reserve of fuel, fat, along with muscle glycogen and oxygen for energy. These fibers are highly resistant to fatigue, both within a training day and throughout a training season, making them your last line of defense on any ride. Aerobic training of these fibers will lead to increased aerobic capacity. This will lead to increased fatigue resistance, giving you more ability to recover from harder efforts while maintaining zone 2 and 3 power for longer periods of time.
Targeted Training Zones - Zone 1 Active Recovery, 2 Endurance, 3 Tempo. <55 - 90% Threshold Power
More...from (Training Peaks.

5. Fasting Doesn’t Increase Fat Oxidation or Workout Performance, New Study Shows:
ntermittent fasting and time restricted eating have gotten a lot of attention lately. It pops up on podcasts, with social media influencers and in an array of apps that will tell you when and for how long your ideal fast should be. I have even written about fasting in this blog (and you can see Chris’ take on it here). Many proponents of using fasting as a tool for athletes focus on the purported benefits stemming from increases in fat oxidation. And certainly, there are situations where taking advantage of an overnight fast followed by a moderate length, low intensity run might be a useful tool in promoting increases in fat oxidation (as I’ve written about here). However, recent research has suggested that not all fasted training scenarios are created equal.
Researchers at the Swansea University in Wales wanted to study how breakfast omission impacted evening workouts. Do to so, they employed eleven highly trained cyclists (VO2max >61 ml/kg/min) to perform two 20-kilometer cycling time trials. In one condition, the cyclists were asked to keep up their normal eating routine of breakfast and then lunch. In the other trial, the cyclists were asked to forgo breakfast and then eat a larger lunch to make up the difference in calories. Each subject performed both trails in a randomized order.
More...from CTS.

6. Female Athletes Need to See Puberty as a Power, Not a Weakness:
I had the opportunity to safely and naturally grow a body durable enough to compete not only in college, but also beyond.
When I was growing up, my natural ability was a big factor in my athletic prowess. With a wiry body and unusually long limbs, I managed to become one of the top young runners in California. I finished fourth in the state in my sophomore year of high school. At the same time, I was also developing an interest in other activities—student government, theater, competitive soccer, and a social life. But being a well-rounded teenager was not what my private high school’s athletic leadership wanted.
At the beginning of my junior year, they gave me an ultimatum: I would need to quit soccer so I could concentrate on track. My coach felt it was best to force high-school athletes to specialize. But this only applied to girls; the boys at my school were allowed to play multiple sports. That was the first moment that I realized the distance-running world is not structured to embrace female athletes.
I did not feel ready to specialize in anything, especially a sport I was good at but had not yet fallen in love with. I was a late bloomer, and I was gradually growing into the sport just as I was gradually growing into myself. So I left the track team.
More...from .

7. The Power of Running Goals:
Setting goals is one of the most useful behavior change mechanisms for enhancing performance and quality of life. It's been linked to higher self-confidence, autonomy, and motivation. Now, more than ever, we need creative, effective goals to sustain us through this time without our usual race targets. Here's how to set running goals that are motivating, sustainable and fulfilling — and will help you become a better runner.
Podium Runner.

8. When to Stop Strength Training Before a Big Race:
Correctly timing all the elements of your taper can give you an extra edge on race day.
The trickiest part of strength training, for most endurance athletes, is getting started. There are plenty of good reasons to do it, both for health and for performance. But there’s an important wrinkle that doesn’t get much attention: when should you stop?
The practice of tapering - a short-term reduction of training before an important competition - is common practice. A big review of tapering studies back in 2007 concluded that the best approach is a two-week period during which you gradually reduce training volume by 40 to 60 percent without altering the frequency or intensity of your workouts. More recently, researchers have suggested that a “mental taper,” avoiding stressful or mentally fatiguing activities before a big race, could be useful. But how and when do you taper your strength training routine?
More...from Sweat Science on Outside Online.

9. An 11-Minute Body-Weight Workout With Proven Fitness Benefits:
Five minutes of burpees, jump squats and other calisthenics, alternating with rest, improved aerobic endurance in out-of-shape men and women.
Five minutes of burpees, jump squats and other calisthenics significantly improve aerobic endurance, according to one of the first randomized, controlled trials to test the effects of brief body-weight workouts. The study’s findings are predictable but reassuring, at a time when many of us are relying on short exercise sessions in our homes to gain or retain our fitness. They provide scientific assurance that these simple workouts will work, physiologically, and our burpees will not be in vain.
More...from the NY Times.

10.Balancing Confusion vs. Habituation in Training:
Understanding how the body adapts to stress helps us to know when and how to change our training.
Legend has it that the ancient Greek wrestler Milo of Croton trained by carrying a newborn calf on his shoulders every day until it grew into an adult bull. This training enabled Milo to become one of the strongest men around, and to win six Olympic titles. While Milo probably didn’t articulate to the curious onlookers that carrying a growing bull on his shoulders around town was an example of progressive overload, this training theory became the basis for developing muscle strength.
Because a calf grows slowly into a bull, it wasn’t every day that Milo lifted a heavier animal than the day before. The training stress didn’t drastically change from day to day or even week to week. Milo’s muscles had time to adapt to the animal’s current weight, slowly progressing to heavier and heavier weights as the animal aged.
More...from Podium Runner.

11. Decoding the DNA of 5 Olympic Athletes:
A new study tries—and fails—to predict athletic greatness with a DNA test. Thank goodness.
Back in 2008, The New York Times ran an article about the launch of a genetic testing service that promised to tell you if your kid was destined for athletic stardom. “[I]f you wait until high school or college to find out if you have a good athlete on your hands, by then it will be too late,” the president of Atlas Sports Genetics said. “We need to identify these kids from one and up, so we can give the parents some guidelines on where to go from there.”
Since then, the scientific community has been pretty much unanimous in dismissing this perspective as a bunch of crap. In 2015, for example, two dozen of the world’s leading sports genetics researchers published a consensus statement in the British Journal of Sports Medicine affirming that “genetic tests have no role of play in talent identification.” As far as I can tell, Atlas has gone out of business.
More...from Sweat Science on Outside Online.

12. 'No limit' - the more exercise the better, heart health study finds:
When it comes to matters of heart health, no amount of exercise is too much, scientists said on Tuesday in research that debunks the myth that high levels of vigorous physical activity might not always be beneficial.
The research found "every move counts" towards improving cardiovascular health, the scientists said, with the lowest risk for heart disease seen in people who exercised the most.
Cardiovascular disease is the leading world’s number one cause of death - killing almost 18 million people a year globally, according to the World Health Organization (WHO).
This research, which involved more than 90,000 people studied over a five-year period, found that those in the top 25% of people who engaged in vigorous-intensity activity had an average reduction in risk heart disease of between 54% and 63%.
More...from Reuters.

13. The science behind the runner’s high"
Recent research suggests endorphins may not be behind the mood-boosting effects of running.
As runners, we all know there’s no better feeling than the runner’s high - that mood-lifting, exhilarating sensation that occurs only after a hard run that seems like your brain’s way of rewarding you for a good effort. While there’s no doubt that this feeling is real, the reason behind it is less certain. For years, scientists have pointed toward endorphins as the main cause of the runner’s high, but more recent research has suggested this may not be the case. Instead, some researchers believe it could be linked to our ancient biology, and a class of chemicals called endocannabinoids may be the real reason running makes us so happy.
More...from Canadian Running Magazine.

14. A little bit of everything:
2011 European Indoor Champion Helen Clitheroe tells Matt Long & Lewis Moses about how she worked on foundational and fundamental development before specialising in track and field.
In first of our three part series, the 2002 Commonwealth Games 1500m bronze medallist, Helen Clitheroe, recalled her career as a world class performance athlete, who appeared in two Olympic Games.
In our second piece, Helen regressed down the long-term athlete development pyramid to revisit her transition from middle distance athlete, to knowing that her event specialism would become the metric mile. This third and final piece regresses her still to look at her childhood focus on foundational and fundamental athletic development.
Multi-sports ethos
With gusto Helen tells us that, “I did loads of different sports as a kid. I think I went to just about very after-club going!”.
More...from (Fast Running.

15. The Ultimate Guide to Aging Well: Diet, Exercise and Health Tips:
The Ultimate Guide to Aging Well: Diet, Exercise and Health Tips.
Aging is the great inevitably that comes to all of us. But it doesn’t have to be something to dread. In fact, growing older should be seen as a gift and something that allows us to spend even more time experiencing everything this wonderful planet has to offer.
It is important to take care of ourselves as we age though, especially if we want to make the most of the time that’s been afforded to us.
Exercise, diet, and a healthy state of mind are the trifecta that need special attention as we make our way through our older years. Neglecting these can lead to an early decline, and that’s just not something we’re willing to let happen!
More...from Health and Wellness.

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

Upcoming Races, Marathons, Races, and Triathlons February 14, 2021: Austin Marathon - Austin, TEX February 19, 2021: RAK Half-Marathon - Ras Al Khaimah, United Arab Emirate Tel Aviv Samsung Marathon - Israel February 20-21, 2021: Gasparilla Distance Classic - Tampa Bay, FLA February 26-27, 2021: Texas Qualifier - Austin Texas 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