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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. Getting back to running after giving birth
2. World Triathlon Confirms: Iden’s IMWC Shoes Not “Illegal,” No Rules On Running Shoes
3. The Best Running Jackets for Fall: Layers We Love
4. There’s New Data on How Antibiotics Affect Your Workout
5. How to Fuel a Marathon From Beginning to End
6. Avoid These Common Off-Season Mistakes
7. Now scientists say 'exercise intolerance' should be considered a symptom of long Covid
8. How Much Rest Should You Take During Your Interval Workouts?
9. Want to run faster or maintain your speed? Focus on strengthening your ankles
10. Fitness: Has high-intensity interval training been oversold?
11. There’s New Data on How Antibiotics Affect Your Workout
12. Fuelling the Female Athlete: Auditing her Representation in Studies of Acute Carbohydrate Intake for Exercise
13. How to integrate training for a race into your work and family life
14. What is metabolic conditioning?
15. Lift heavy or smaller weights with high reps? It all depends on your goal
THIS WEEK'S POLL:
"On which of the continents have you run?"
* Africa
* Antarctica
* Asia
* Australia
* Europe
* North America
* South America
Vote here
PREVIOUS POLL RESULTS:
Which of the following running (athletics) movies have you seen?
1 Chariots of Fire 144 (14%)
2 Golden Girl 94 (9%)
3 Marathon Man 107 (10%)
4 Prefontaine 118 (12%)
5 Personal Best 96 (9%)
6 Running Brave 102 (10%)
7 Without Limits 107 (10%)
8 St. Ralph 109 (11%)
9 The Jericho Mile 93 (9%)
10 None of the above 56 (5%)
Total Votes: 1026
FIVE STAR SITE OF THE MONTH FOR OCTOBER 2022:WOMEN'S RUNNING UK
We are Women’s Running. We are your friendly running coach, whether you’re embarking on your latest ultra or considering your very first Couch to 5K. We love running too, and have a huge wealth of diverse experience between us – some of us have been running since school, some of us only started running more recently. Some of us love the trails, some of us love the roads, but all of us enjoy running for the physical and mental health benefits it brings us.
What we want to do is share that joy with you, no matter what your experience is, and encourage all women to run with all the help and support we can give you. Here on the site, we have reviews of all the latest gear, advice on nutrition and training, lots of strength workouts to help you stay injury free, and up-to-the-minute women’s health advice – and we don’t avoid all the tough bits either, delving into the questions we all want answered, including pregnancy, menopause, stress incontinence and more besides. If you talk about it with your running buddies, we talk about it too!
Women’s Running has been going for more than 12 years, and in that time we have inspired thousands of women to enjoy running and to progress further than they ever thought possible. Since 2018, the brand has been looked after by Anthem Publishing, and now includes the magazine, this website, our emails and social channels, and our podcast.
Visit the website at: Women's Running UK.
BOOK/VIDEO/MOVIE OF THE MONTH FOR OCTOBER 2022: SHOE DOG: A MEMOIR BY THE CREATOR OF NIKE
In this candid and riveting memoir, for the first time ever, Nike founder and board chairman Phil Knight shares the inside story of the company’s early days as an intrepid start-up and its evolution into one of the world’s most iconic, game-changing, and profitable brands.
Young, searching, fresh out of business school, Phil Knight borrowed fifty dollars from his father and launched a company with one simple mission: import high-quality, low-cost running shoes from Japan. Selling the shoes from the trunk of his Plymouth Valiant, Knight grossed eight thousand dollars that first year, 1963. Today, Nike’s annual sales top $30 billion. In this age of start-ups, Knight’s Nike is the gold standard, and its swoosh is more than a logo. A symbol of grace and greatness, it’s one of the few icons instantly recognized in every corner of the world.
But Knight, the man behind the swoosh, has always been a mystery. Now, in a memoir that’s surprising, humble, unfiltered, funny, and beautifully crafted, he tells his story at last. It all begins with a classic crossroads moment. Twenty-four years old, backpacking through Asia and Europe and Africa, wrestling with life’s Great Questions, Knight decides the unconventional path is the only one for him. Rather than work for a big corporation, he will create something all his own, something new, dynamic, different. Knight details the many terrifying risks he encountered along the way, the crushing setbacks, the ruthless competitors, the countless doubters and haters and hostile bankers—as well as his many thrilling triumphs and narrow escapes. Above all, he recalls the foundational relationships that formed the heart and soul of Nike, with his former track coach, the irascible and charismatic Bill Bowerman, and with his first employees, a ragtag group of misfits and savants who quickly became a band of swoosh-crazed brothers.
Together, harnessing the electrifying power of a bold vision and a shared belief in the redemptive, transformative power of sports, they created a brand, and a culture, that changed everything.
Buy the book from Amazon.
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For more books on Running and Triathlon visit:
HumanKinectics.com,
Amazon.com,
VeloPress.com, and
SkyHorse.com
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1. Getting back to running after giving birth:
Georgie Pearson is looking to return to running after the birth of her second child. This is the first of a series of monthly articles that look at the things all mums should consider when trying to get back to the sport they love.
My name is Georgie and I am a mum to two boys. Over the next nine months, I’m going to be charting my postpartum journey back to running – hopefully culminating in a race. The beauty of this ninth-month challenge is that I’m being supported by two experts in women’s running. Edwina Sutton (edwinasutton.com) will be my running coach, and physiotherapist Emma Brockwell (physiomum.co.uk), who provides Running MOTs for mums looking to return to running, will ensure it’s safe for me to begin training again.
Hopefully, through this blog – and through their expert advice – you can learn, alongside me, about what is involved in a return to running postpartum, and how to do so safely, including how to address the changes that have occurred in the body during pregnancy and childbirth – and the support that might be required in doing so.
More...from Runner's World.
2. World Triathlon Confirms: Iden’s IMWC Shoes Not “Illegal,” No Rules On Running Shoes:
Exclusive: An investigation into the legality of Gustav Iden’s prototype Hawaii Ironman run shoes has lead to a surprising conclusion: anything goes. But other than the Norwegians, nobody seems to know.
Professional triathletes do not have to comply with any rules over their choice of running shoes, World Triathlon has confirmed.
Despite regulation in athletics governing shoe technology – such as limiting the sole thickness – triathlon’s governing body admitted that it isn’t adhering to World Athletics (formerly IAAF) standards and no checks are being made on any of the footwear being worn.
With every other triathlon organization deferring to World Triathlon for guidance on acceptable shoe technology the net effect is that athletes competing in events such as Ironman and World Triathlon’s own races—including its flagship World Triathlon Championship Series—can wear whatever they like when racing.
Unless the situation changes, this also includes the Olympic Games in Paris 2024 and effectively opens a Pandora’s box of opportunity for innovative shoe brands looking to develop faster footwear without restraint.
More... from Triathlete Magazine.
3. The Best Running Jackets for Fall: Layers We Love:
What You Need To Know
Cool weather is great for running but not for bare arms
It’s time to start layering up for your morning (or evening) miles
Here are just a few of the running jackets we love for chilly days
Think we missed one? Throw it in the comments
It’s marathon season, or maybe it’s personality season. Either way, it’s fall, y’all. That means it’s time to start switching your running wardrobe and putting away the singlets and short shorts for warmer days. Well, you can still wear ’em for races, just not every day. Instead, you might want to gear up for when Mother Nature throws the hissy fit that we call November to April in some parts of the country. That’s right, we’re talking running jackets.
More...from Believe in the Run.
4, There’s New Data on How Antibiotics Affect Your Workout:
A pair of experiments find that mice choose to run less after taking antibiotics, even though their endurance is unchanged.
It’s no surprise that most people don’t feel great at the gym when they’re taking antibiotics. After all, if you’re taking them, that generally means that you’re either ill or just getting over an illness. But lately there’s been a surge of scientific interest in the idea of a gut-muscle axis, which posits that the microbes in your intestines are affected by physical activity and, in turn, affect your ability to perform physical activity. That raises an interesting question: do antibiotics, which wipe out large swaths of your gut flora, have a direct effect on athletic performance?
There have been a bunch of studies supporting the idea of a two-way gut-muscle axis, mostly in mice. Transplanting fecal bacteria from unusually healthy older humans into mice makes them stronger. Eliminating gut bacteria in mice with a wide-spectrum antibiotic reduces running endurance. Most prominently, in 2019, a lactate-eating bacteria found in the poop of Boston marathoners made mice faster. But when you move past the headlines, the actual research remains confusing and contradictory: every study seems to find a different magic microbe.
More...from Sweat Science on Outside Online.
5. How to Fuel a Marathon From Beginning to End:
Registered dietitians and nutritionists offer their best marathon fueling tips for before, during, and after the race.
It’s finally marathon season. Have you nailed down your fueling strategy for 26.2 miles of running? After all, you can’t run on adrenaline alone.
There is no right or wrong way to fuel for a marathon, though some methods may be easier on your digestive system and lead to better performance than others. Since registered dietitians are the food and nutrition experts, we’ve grabbed a few of their best tips (from those who have run marathons or worked with endurance athletes) for marathon fueling to assist you in mastering your nutrition plan.
Marathon Fueling Basics
First and foremost, know that personalization is key when it comes to a marathon nutrition plan. Each athlete may prefer or require different foods, drinks and/or engineered sports products. The most important part of what you choose is making sure it works for you. Practicing your fueling technique before the race is paramount for optimal performance and for developing a unique plan you can depend on for race day. The standard advice of not trying anything new on race day holds true.
More...from Women's Running.
6. Avoid These Common Off-Season Mistakes:
The off-season is a time for rest, but it's also crucial for setting yourself up for the next season. Avoid these common mistakes to stay strong year-round.
When we think of the off-season, we often rush to shut everything down, take a break and put our feet up. This is not necessarily wrong, as taking time off should be a relished element of the postseason. But, believe it or not, you can take your break too far! The off-season should offer an awesome opportunity for nourishment and for paving the way for a healthy, happy, fit, and fast new year. Here are five common mistakes to avoid.
Mistake 1: Not Gaining Weight
This might sound like your coach just gave you a “get out of jail free” card, but this is not quite the case. If you have been racing endurance events for the past six to eight months, the chances are that you’ve reduced your body fat and started to break down muscle.
Most top athletes will try to add a little bit of body fat through the winter to keep their immune system robust while giving them something to work from when they start to ramp up endurance miles in the spring and build muscle back in the gym.
More...from Training Peaks.
7. Now scientists say 'exercise intolerance' should be considered a symptom of long Covid:
* Long Covid can take away a decade's worth of physical fitness, a study found
* 40-year-olds with the condition would run or cycle like 'someone in their fifties'
* Their muscles could not get enough oxygen and some were hyperventilating
Exercise 'intolerance' should be considered an official symptom of long Covid, scientists say.
A review of existing studies found the condition — which is still not fully understood — can rob people of the equivalent of a decade’s worth of physical fitness.
The finding adds to a long list of symptoms associated with long Covid — the name for signs of illness that linger months after a Coronavirus infection.
More...from the Daily Mail.
8. How Much Rest Should You Take During Your Interval Workouts?
It’s not just the length of the effort that counts. The length of your rest determines the purpose of the workout.
We know you put a lot of thought into your interval workouts: how far, how many, how fast. The interval recovery (or interval rest) portion of your workout may be merely an afterthought, but perhaps you should consider it more carefully.
Rest is an important variable to take into account when designing appropriately challenging, race-specific workouts. Manipulating the amount of rest in a given workout changes the benefits gained and physiological systems targeted. Tweaking the time taken between intervals can greatly modify the overall intensity of a workout, so you need to put as much thought into the rest periods between your intervals as you do the hard running.
More...from Runner's World.
9. Want to run faster or maintain your speed? Focus on strengthening your ankles:
Aging runners worry most about their knees – which makes sense, given that knees are the most common site for running-related aches and pains. But if you’re hoping to keep your speed up, it turns out that there’s another key joint you should be focusing on.
“As people get older, the joint where we see the biggest decline in function is the ankle,” says Zoey Kearns, a biomechanics researcher at the University of Memphis. “We don’t entirely understand why, but we do know it happens, regardless of your activity level.”
At this year’s American College of Sports Medicine conference in June, Ms. Kearns and colleagues at the University of Memphis presented new data on the downsides of weak or fatigued calf muscles, and explored the best ways to strengthen them.
When you run, the muscles around the knee and ankle joints typically generate similar levels of force applied to the ground, equivalent to a little less than 10 times your body weight. According to a Finnish study published in 2016, the difference between the two joints is that the ankles are nearly maxed out while running. Even during explosive jumps, they can only generate 10 bodyweights, whereas the knees have a higher ceiling of about 14 bodyweights.
More...from the Globe and Mail.
10. Fitness: Has high-intensity interval training been oversold?
The no-pain, no-gain philosophy of exercise has always been embraced by the few, not the masses.
High-intensity interval training (HIIT) took the No. 1 spot on the American College of Sports Medicine’s annual Worldwide Survey of Fitness Trends for the first time in 2014 and has stayed in the top 10 ever since. It’s the darling of the fitness world, and there seems to be little that HIIT can’t do.
Characterized by short bursts of high-intensity exercise (anywhere from one to four minutes) followed by short periods of rest, HIIT’s popularity largely lies in its capacity to offer big results in little time. Health and fitness benefits have proved to be similar to or better than those from moderate-intensity workouts that take twice as long.
It’s not just the gym crowd that’s been crowing about HIIT. The research community has been bringing the young, old, fit, unfit and everyone in between into the lab to see whether HIIT’s magic is universal. By and large, it is. Most of the populations studied have benefited from meaningful gains in health and fitness. But what’s still up for debate is whether exercisers find high-energy workouts more enjoyable than moderate-intensity, steady-state exercise.
More...from the Montreal Gazette.
11. There’s New Data on How Antibiotics Affect Your Workout :
A pair of experiments find that mice choose to run less after taking antibiotics, even though their endurance is unchanged.
t’s no surprise that most people don’t feel great at the gym when they’re taking antibiotics. After all, if you’re taking them, that generally means that you’re either ill or just getting over an illness. But lately there’s been a surge of scientific interest in the idea of a gut-muscle axis, which posits that the microbes in your intestines are affected by physical activity and, in turn, affect your ability to perform physical activity. That raises an interesting question: do antibiotics, which wipe out large swaths of your gut flora, have a direct effect on athletic performance?
There have been a bunch of studies supporting the idea of a two-way gut-muscle axis, mostly in mice. Transplanting fecal bacteria from unusually healthy older humans into mice makes them stronger. Eliminating gut bacteria in mice with a wide-spectrum antibiotic reduces running endurance. Most prominently, in 2019, a lactate-eating bacteria found in the poop of Boston marathoners made mice faster. But when you move past the headlines, the actual research remains confusing and contradictory: every study seems to find a different magic microbe.
More...from Sweat Science on Outside Online.
12. Fuelling the Female Athlete: Auditing her Representation in Studies of Acute Carbohydrate Intake for Exercise:
The aim of this audit was to assess the representation of female athletes within the literature that has led to current guidelines for carbohydrate (CHO) intake in the acute periods surrounding exercise and the quality of this research
The literature that underpins the current guidelines for CHO intake in the acute periods around exercise is lacking in high-quality research that can contribute knowledge specific to the female athlete and sex-based differences. New research that considers ovarian hormones and sex-based differences is needed to ensure that the recommendations for acute CHO fuelling provided to female athletes is evidence-based
More...from Medicine & Science in Sports & Exercise.
13. How to integrate training for a race into your work and family life:
Purple Patch Fitness founder Matt Dixon’s coaching approach focuses on helping athletes integrate performance into their ‘time-starved’ lifestyles.
Matt recently took on the epic seven-day Haute Route Alps as part of the wonderfully named ‘Drunken Donkeys’ team. So, we caught up with him to find out how he incorporated his coaching methodology into his own preparations for an ultra-endurance event…
Hi Matt, congratulations on completing HR Alps and finishing an impressive 42nd out of more than 300 competitors. How did you go about planning for a 755km, seven-day ride when you’re juggling a busy work and family life?
A few years ago my brothers and I discussed how nice it would be to take on Haute Route Alps together. My wife Kelli and I then plotted the best year for me to train for it, considering this in the context of the needs of our 10-year-old son Baxter and our business, Purple Patch.
More...from Precision Hydration.
14. What is metabolic conditioning?
What is metabolic conditioning? We combed through the latest research and asked an expert to explain.
You may have heard of it before — but what is metabolic conditioning? The term has been around for decades, but it only recently crossed over from the world of elite athletes into everyday gyms. It refers to specific exercises designed to consume the maximum amount of calories in a specific amount of time, so it can help you get the most out of a training session. When it’s done correctly, it can increase lean muscle mass, improve the efficiency of the energy pathways in your body and help with faster weight loss.
To help you understand everything you need to know about this form of training, we spoke to an exercise physiologist and combed through the latest research.
More...from LiveScience.
15. Lift heavy or smaller weights with high reps? It all depends on your goal:
So you want to lift weights but aren’t sure where to start. You scroll through your Instagram feed looking for guidance – but all you see are fitness influencers touting the idea you either lift big or don’t bother.
That’s a bit intimidating and disheartening, right? But as with most things exercise and health, its not really that simple.
I’m an exercise scientist (and former Commonwealth powerlifting medallist and national Olympic weightlifting champion) who researches resistance training, also known as lifting weights. Research suggests lifting smaller weights and doing more repetitions (or, in gym parlance, “reps”) can have a role to play – but it all depends on your goals.
More...from The Conversation.
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FEATURED EVENTS:
*Please verify event dates with the event websites available from our FrontPage.
Upcoming Races, Marathons, Races, and Triathlons
October 22, 2022::
Women's 10K - Edinburgh, Scotland
October 23, 2022::
Valencia Half Marathon - Valencia, Spain
October 29, 2022::
Desjardins Great Big Cookie Run 5K - Ottawa, ON
November 6, 2022::
Army Run - Ottawa, ON
***Postponed from September 13th***
TCS New York City Marathon - New York, NY
November 13, 2022::
B.A.A. Half Marathon - Boston, MA
World Athletics Half Marathon Championships - Yangzhou, China
For more complete race listings check out our Upcoming Races, and Calendars.
Have a good week of training and/or racing.
Ken
Email: webmaster@runnersweb.com
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