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 - October 15, 2021 - Posted: October 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. NURVV Run Sensors Review
2. Top 10 Best Running Shoes 2021 
3. How to carb load before your next race
4. Why Women Might Need Different Hydration Advice 
5. How to Recover From Running a Marathon
6. Blackcurrants May Benefit Exercise Recovery, According to New Research
7. Does acetaminophen improve endurance performance?
8. How to Manage Your Period on Race Day
9. The Scariest Things Cyclists Fear, And How to Overcome Them
10. Age Is Irrelevant When It Comes to Fitness 
Winter is coming! Where do you run during the winter months?
*	Outdoors
*	Indoor track
*	Treadmill 

Vote here

Which sport(s) has/have the greatest drug problem?
1	Athletics 	79  (10%)
2	Baseball 	68  (8%)
3	Basketball 	67  (8%)
4	Cycling 	139  (17%)
5	Football 	124  (15%)
6	Hockey 	87  (11%)
7	Soccer 	55  (7%)
8	Swimming 	84  (10%)
9	Tennis 	58  (7%)
10	Other 	45  (6%)
Total Votes: 806

AIMS serving the sport of running since 1982.
The objectives of AIMS are: To foster and promote distance running throughout the world. To work with the International Association of Athletic Federations (IAAF) on all matters relating to international road races. To exchange information, knowledge and expertise among members of the association.
Visit the AIMS Website.

By Myles Schrag MS (Author), Abdi Abdirahman (Author), Mo Farah (Foreword)
Abdi’s World is a quirky place where the only American distance athlete to qualify for five Olympics shares the stories that shaped his enduring love of running and his laid-back approach to life. Abdi Abdirahman arrived in Tucson, Arizona, as a teenager when his family escaped civil war in their home country of Somalia. How the “Black Cactus,” as he is affectionately known, stumbled upon a career as one of the world’s most durable and beloved track and road racers of the 21st century is a story of resilience, commitment, and respect for friends and competitors alike—told here in a guide that is part life lessons, part training tips, part autobiography, and all Abdi. He has traveled the globe and shared his joie de vivre at every stop, showing a magician’s ability to balance work and play that anyone young or old, in or out of running, could learn from to live a more meaningful life. Enter Abdi’s World to join him on his insightful journey—and see what happens when you meet his stride.
Buy the book from Amazon.

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


1. NURVV Run Sensors Review:
What You Need To Know
Unique running insights from the source of the action
Real-time coaching on your running form
Manage your injury risk with Running Health feedback
Can an insole with sensors help make you a better runner?
Let’s start with some information from NURVV on what their product is and can do for you:
Ultra-slim smart insoles with 32 precision sensors that fit any shoe.
Metrics measured 1000 times per second via world-leading GPS tracking.
A complete picture of your running which you don’t get with other wearables.
Measures pace, distance, time, and calories, explore cadence, step length, footstrike, and pronation.
Generate your Running Health score and learn to run more sustainably.
Understand your Training Load to minimize injury and increase fitness.
More...from Believe in the Run.

2. Top 10 Best Running Shoes 2021:
With the bulk of shopping today done online, selecting the appropriate running shoes can be a challenge. Of course, there is no more accurate test than the tried and tested ‘trying and testing.’ Nonetheless, we are going to look into the best running shoes for you.
We considered criteria such as ergonomics padding, level of scientific innovation, plan, feel, comfort and of course, running dynamics. Let’s take a walk (or a run), shall we?
1. Adidas 4DFWD
The Adidas 4DFWD represents the next step in the evolution of running footwear. While technically not the most affordable and with a spotty release schedule, you won’t find many runners lacing these up.
If you care about the environment and are conscious about the consumption and waste you produce, you might be interested in this shoe. Adidas Have made strides to mitigate the dumping of plastic waste by recycling plastic into polymer fabric material utilized in the manufacture of this sneaker.
2. Nike ZoomX Vaporfly
You will undoubtedly find this shoe on or near the top of every running footwear ranking. Nike has pushed the envelope with the ZoomX Vaporfly sprinkling in innovation to enhance the running experience.
A sturdy carbon footplate buoyed by a sizable foam layer work together to provide a springy pep to your step so that you don’t just run fast; you go faster.
More...from the Runner's Web.

3. How to carb load before your next race:
In the days leading up to a race, I'll add extra potatoes, rice and pasta to my meals. My non-sporting friends assume this form of feasting is a result of my previous student lifestyle where it's vital to make the most of every feeding opportunity at all-you-can-eat buffets, but fellow endurance athletes will recognise the tell-tale signs of carbohydrate-loading.
Carb-loading is a well-known tactic used by endurance athletes. In our recent PHueling Survey, 62% of respondents told us that they carb-load before their events.
You probably know you should do it and, for the most part, why. But do you know how to carb-load effectively ahead of an endurance event?
In our survey, 18% of those who carb-load told us that they start doing so at least one week in advance of their event.
More...from Precision Hydration.

4. Why Women Might Need Different Hydration Advice:
The physiological differences between men and women affect how much fluid they store, how they sweat, and how quickly they heat up. Does that matter?
The average man lugs around about 44 liters of water—nearly 100 pounds worth—tucked away inside his cells and filling the gaps between them, or coursing through his blood vessels. The average woman, in contrast, carries only 31 liters. Even when you consider that women are generally smaller than men, the difference persists: men’s weight is about 58 percent water, women’s is 49 percent. That’s mainly because men have more muscle, which holds more water than fat tissue.
The hard question, and the one that a recent review in the Journal of Applied Physiology grapples with, is whether this makes any difference to how men and women respond to exercise-induced dehydration. To skip ahead to the punchline, the answer is that we’re not sure yet, because most of the dehydration research has taken place on men. But the authors—Kate Wickham and Stephen Cheung of Brock University, Devin McCarthy of McMaster University, and Lawrence Spriet of the University of Guelph—make the case that there’s enough evidence that we can’t simply assume that there are no differences. The research needs to be done.
More...from Sweat Science on Outside Online*.
[Sex differences in the physiological responses to exercise-induced dehydration: consequences and mechanisms]

5. How to Recover From Running a Marathon:
From scheduling speed sessions to fine-tuning their nutrition and hydration, runners know a great deal of planning goes into training for a marathon. But the hard work doesn’t end at the finish line. How you recover from a marathon is incredibly important for reducing soreness, preventing injury, and getting you back into training shape for whenever you’re ready to race again. “Your body and your immune system just took a big hit from that marathon,” says Nike global running head coach Chris Bennett, so you’ll want to do everything you can to stay healthy in the hours and days to come.
Something you may not want to hear just after running 26.2 miles: Don’t stop moving. “Standing or sitting immediately after a race can make a runner feel lightheaded or even pass out because blood will pool in the legs,” says sports physician Brett Toresdahl. “Walking keeps the muscles in use and blood circulating.” The long finishers’ chutes in major races (where you’ll typically receive your medal, water, and some snacks) will force you to walk for at least a few more minutes. You’ll want to keep up the light movement in the days to come. “Instead of collapsing on the sofa for the immediate days afterwards, opt for a gentle walk,” says Peloton Tread and strength instructor Becs Gentry. “A couple of days later, go for a very short, very easy jog to shake out the legs and help reduce your lactic-acid buildup.”
More...from NY Mag.

6. Blackcurrants May Benefit Exercise Recovery, According to New Research:
The compounds in the berry may reduce muscle soreness and help regain strength faster.
Adding blackcurrant (a shrub grown for its edible berries) extract into your diet could help you recover faster and more effectively from a workout, new research suggests.
Blackcurrant consumption may reduce inflammation and oxidative stress (a harmful chemical process in your body) following strenuous resistance exercise.
It’s worth consulting a sports dietitian before adding any supplements or extracts to your diet.
Being able to recover more effectively—and quickly—is a major part of running performance, and, for this reason, a new, small study in the journal Nutrients suggests you may want to consider adding blackcurrant (a shrub grown for its edible berries) into your mix.
Researchers recruited 27 men and women for a double-blind, randomized study, and chose participants who were unaccustomed to strength training. About half took a placebo while the other half received a 300 mg dose of New Zealand blackcurrant extract for 11 days—one capsule was taken once a day for seven days leading up to exercise, one was taken before performing bicep curls, and then one was taken once a day for four days after the workout.
More...from Runner's World).

7. Does acetaminophen improve endurance performance?:
A recent meta-analysis found that when taken with 45-60 minutes of exercise, the painkiller may provide some benefits.
Acetaminophen (brand name Tylenol) is a popular choice for pain relief for many runners before and after runs and hard workouts. For years researchers have debated whether or not the pain reliever had an ergogenic effect, but a recent meta-analysis has confirmed that when taken 45 minutes to an hour before a big effort, acetaminophen can, in fact, improve performance. Here’s how.
How does acetaminophen work?
Although Acetaminophen (also known as paracetamol) often gets lumped together with other painkillers like ibuprofen (Advil) and aspirin, it is not a non-steroidal anti-inflammatory drug (NSAID). According to the researchers, it works “primarily by inhibiting prostaglandin synthesis, which reduces transduction of the sensory nerves, resulting in decreased nociceptive impulse transmission.” In other words, it helps cool the body and changes the way you feel pain, elevating your pain threshold so more pain needs to develop before you actually feel it.
More...from Canadian Running Magazine.

8. How to Manage Your Period on Race Day:
The female triathlete’s guide to managing the menstrual cycle.
“Complete abstinence from activity in sport is absolutely imperative in the menstruating woman…no sportsman would ever dream of competing with a wound in his vital organs!” – Dr. Stephen Westmann, 1939
The advice about period and exercise may be from 1939, but the sentiment is still mistakenly believed by many today – women can’t (or shouldn’t) train and race while on their period. Certainly, “Aunt Flo” can throw a wrench in a female triathlete’s plan, unleashing a barrage of unpleasant symptoms – fatigue, cramping, bloating, headaches, GI distress, and heavy flow – but that doesn’t mean race day is doomed. It doesn’t mean a woman is competing with a wound in a vital organ (we’ll get to that in a second). And it definitely doesn’t necessitate a complete absence from exercise. We asked Dr. Leah Roberts of SteadyMD (and 9-time Ironman finisher) about how female triathletes can best train and race during “that time of the month.”
More...from Triathlete Magazene.

9. The Scariest Things Cyclists Fear, And How to Overcome Them:
There have been times in my life when I’ve envied athletes and coaches in stick-and-ball sports like baseball, football, hockey, and basketball. Even combat sports like boxing and mixed martial arts. There are risks involved in all of them, but they’re also safely ensconced in stadiums, arenas, and gyms. Medical facilities and personnel are on-site, shelter is just steps away, and the field, rink, court, or ring is always the same size and shape. Coaching cyclists isn’t just about physiology, nutrition, and psychology; we also have to teach cyclists to deal with the risks of training and competing ‘in the wild’. Here are the top fears I hear from cyclists working with CTS Coaches, and how you can overcome them.
Top Fear: Cars
Might as well start with the biggest fear of all, getting hit by a car. While many devoted cyclists are incorporating gravel bikes into their arsenals to spend less time on pavement, there’s also been a resurgence of urban and suburban cycling as a consequence of the COVID19 pandemic. As I’ve written about before, it’s going to be a long time before autonomous vehicles provide cyclists with substantial protection. In the meantime, here’s a condensed version of my advice for staying safe in traffic:
More...from CTS.

10. Age Is Irrelevant When It Comes to Fitness :
Want to continue to crush well into your 80s? Here’s how.
Last February, 59-year-old Ned Overend, aka “The Lung,” aka “Deadly Nedly,” won the first National Fatbike Championships, held in Ogden, Utah. Fat Bike Nats isn’t exactly the Tour de France, but it’s no charity ride, either. Overend had to compete against a field of much younger pros, including former national mountain bike champion Travis Brown, 46, on a tough 19-mile course.
It’s tempting to dismiss Overend as a genetic freak, an outlier who defies comparison with the rest of us. He has dominated nearly every sport he’s entered since the early ’90s, from cross-country mountain bike racing to off-road triathlon. But even among the genetically gifted—and many elite athletes are—Overend is unique in his competitive longevity. Which is the reason he’s also one of the dozen or so athletes spotlighted in Joe Friel’s latest book, Fast After 50 (Velo Press), part of a growing library devoted to salt-and-pepper chargers past (and occasionally well past) the half-century mark.
More...from Outside Online.

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

Upcoming Races, Marathons, Races, and Triathlons October 16, 2021: 9 Run Run - Stittsville, ON October 17, 2021: Tokyo Marathon - Japan **CANCELLED - RESCHEDULED FOR MARCH 6, 2022** October 17, 2021: Schneider Electric Paris Marathon - Paris, France Toronto Waterfrnt 10K - Toronto, ON October 18, 2021: Toronto Waterfront Marathon - Toronto, ON October 23, 2021: USATF 25 km Championships - Grand Rapids, MI October 23-24, 2021: Heineken 0.0 Rock 'n' Roll San Diego - CA October 24, 2021: NN Marathon Rotterdam - Netherlands October 31, 2021: Beike Neijing Marathon - China Marine Corps Marathon - Washington, DC 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