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1. Women Need Strength for Life:
Research shows that lighter weights and higher reps can build muscle, but it’s important that we prioritize strength and power.
Anyone who follows me knows that I tell women they need to prioritize strength training in their workouts and that they need to include days where they lift heavy sh*t. So some women have reached out to me, confused about recent headlines regarding a study showing that for older women wanting to build muscle, higher reps and lower weight may be the way to go. Full disclosure, this is not new news, it is well documented in older untrained women, that hypertrophy training (higher reps, lower weight) does increase lean mass; and younger untrained women can gain strength with higher or lower reps by training each session to failure.
So I thought this would be a good time to talk about hypertrophy and power. Though the two are related, they’re not the same. First, a fundamental relationship exists between strength and power, which dictates that an individual cannot possess a high level of power without first being relatively strong. Thus, enhancing and maintaining maximal strength is essential when considering the long-term development of power. You can build strength and power without a lot of gains in muscle size. You can also increase muscle size (aka hypertrophy) without maximizing your strength and power. But the critical factor here is how we consider our loading. It is known that maximal strength gains come from the use of heavy loads, with muscle hypertrophy gains achievable across all spectrums of loads. I’d contend that with age, we’d like to build and maintain both as best we can, but we most definitely want to stay strong.
More...from Dr. Stacy Sims.
2. Asics Magic Speed 3 Review: Third Time’s a Charm:
MEAGHAN: To say I didn’t love the Asics Magic Speed 1 or 2 would be putting it nicely. I even opted out of reviewing v2 because I didn’t want to put 20 miles on it. So now that I’ve sufficiently bashed the Magic Speed (if you want more bashing read Thomas’ comments below), let’s talk about the latest iteration– v3. While it doesn’t look like a huge departure from v2, it truly is.
The most apparent (and favorable) update might be the full-length carbon fiber plate sandwiched between two layers of Flytefoam (FF) Blast+. The previous iteration featured a TPU plate and a bottom layer of FF Blast, a firmer version of the foam. Asics also added a couple millimeters to the midsole on this go-around, giving the shoe a 36mm/29mm stack but keeping the 7mm drop.
The upper is now designed with Motion Wrap material, the same stuff you’ll find in the Metaspeed Sky+ and Edge+. All of these changes also brought down the overall weight, my women’s size 8 came in at 6.5oz.
So how do all these updates feel out on the road? Let’s get into it.
More...from Believe in the Run.
3. Free speech group pushes Mayo Clinic over its discipline of Dr. Michael Joyner for 'problematic' statements:
FIRE, a national, nonpartisan and nonprofit organization focused on free speech, criticizes Mayo Clinic disciplining Dr. Michael Joyner with an unpaid suspension and withholding his scheduled raise.
ROCHESTER — Mayo Clinic’s suspension of a high-profile doctor for using “idiomatic language” in media interviews that “reflects poorly” on Mayo Clinic’s brand is at the center of a freedom of speech debate.
Foundation for Individual Rights and Expression, a national nonpartisan and nonprofit organization focused on free speech, recently posted an article about Mayo Clinic disciplining Dr. Michael Joyner with an unpaid suspension for a week in March and withholding his scheduled raise.
Joyner’s appeal of the disciplinary action is pending, according to his attorney, Kellie Miller. He remains employed by Mayo Clinic. Under Mayo Clinic rules, he cannot speak directly to the media about the situation.
More...from the Post Bulletin
4. The 30 Best Running Tips of All Time:
We’ve been sharing running advice for over 40 years. Here are the 30 best tips, tricks, and ideas we’ve ever shared, your one-stop shop for all things running.
At Outside, we write about running. A lot. We’ve spent countless hours talking to the greatest athletes and brightest minds in the sport to examine every training and racing strategy imaginable. We’ve even tested many of those approaches ourselves.
While we think it’s all worthwhile info, we recognize that sometimes keeping it simple is best. So we’ve distilled over 40 years of advice into one comprehensive list of the 30 tips that we consider most valuable to your running life.
1. Become an Aerobic Monster
“Mileage isn’t everything, but most runners will become stronger aerobically by carefully and gradually increasing the volume of running they can handle. Increasing your mileage from year to year while still being able to hit your times in workouts and races will improve your VO2 max (ability to pump a lot of blood to working muscles), lactate threshold (ability to clear lactate and therefore not have to slow), and running economy (amount of oxygen needed to hold a certain pace).” —February 2023
More...from Outside Online.
5. Q&A With Gjert Ingebrigtsen On The Norwegian Training Formula:
Just one day after Jakob Ingebrigtsen broke the two-mile world record, his father Gjert Ingebrigtsen was in attendance at the FAST5000 meet, which also served as the latest stop in the On Track Nights series. He was there coaching 24-year-old Norweigian middle distance runner Narve Gilje Nordås, who won the men’s 1500m in a personal best of 3:32.39. He is the second-fastest Norwegian of the year at 1500m and previously represented Norway at the Tokyo Olympics in the 5000m.
Our very own David McCarthy had a moment to stop and chat with Gjert about his training philosophy, which has been adopted in many places following the success of his sons in recent years. The conversation has been transcribed and edited lightly for clarity.
CITIUS MAG: Gjert, great to meet you. This is my first time ever seeing you in person. It was always on YouTube. So thanks very much for having a few words with me. Narve Gilje Nordås with an unbelievable performance tonight in 3:32. And you just told me off-camera, he came down from the half marathon?
Gjert Ingebrigtsen: That was his primary aim a few years ago. And then 10K and then 5k and I convinced him, ‘You are perfect for 1500m and the training we do is also perfect for 1500m. I think you should try it. I think you can do well.’ And then, he said, ‘Oh, okay, I'll try it.’ And he did one attempt last year and was wowed. But still, it was the 5K that was his most important event. So this year, he will go all-in for 1500m. And you can see by the results today, that’s where he should be.
More...from CitisuMag.
6. The sweet science of glucose monitors:
Sifan Hassan, Eilish McColgan and Eliud Kipchoge are among a new wave of athletes who are measuring their sugar levels with biosensors in a bid to run faster
When Sifan Hassan crossed the finish line of the TCS London Marathon in April, she was wearing the Nike super-shoe prototypes on her feet, a pair of green shorts and a singlet on her body and a huge smile on her face. Barely noticeable on the back of her left arm was a small, white biosensor, too.
This device was a continuous glucose monitor (CGM), made by Abbott, and which works alongside an app created by a company called Supersapiens. Currently all the rage in endurance sport circles, it is effectively the world’s first human fuel gauge.
In recent years athletes have been able to measure, among other things, their heart rate, body weight, sleep patterns, stride length and cadence. Yet now, thanks to this collaboration between Supersapiens and the Abbott Libre Sense Glucose Sport Biosensor, you can add blood sugar fluctuations to the list.
Traditionally used by diabetics, athletes like Hassan are wearing a CGM to help with pre and mid-race fuelling. The Dutch athlete is not paid to wear it, but her team has clearly seen the benefits. Runners like Eilish McColgan and Eliud Kipchoge, meanwhile, have formal links with Abbott and, consequently, have discussed their sugar stats with Supersapiens.
More...from Bloomberg.
8. The carbon plated running shoes from Nike and Adidas that are breaking records:
The two fastest marathon runners in the world, Eliud Kipchoge and Kelvin Keptum, wear cutting edge shoes from Nike and Adidas. What makes these running shoes so great?
The competition is heating up in the world of running shoes, more specifically, to win the bragging rights for the best shoes with carbon technology. At this year’s Boston Marathon in mid-April, runners wearing the Adidas Adizero Adios Pro swept the podium. A week later at the London Marathon, another World Marathon Major race, it was runners wearing Nike shoes who stormed to the podium while setting records such as Kenya’s Kelvin Kiptum’s new course record of 2:01.25. That is the second fastest marathon time ever, and only 16 seconds slower than his compatriot Eliud Kipchoge’s world record. Kipchoge is a Nike athlete.
Though Nike was the first-mover in carbon shoes, rivals have caught up. That’s great news for recreational runners: There are now more options at various price points. But as with most other sports, the real showdown is again between Nike and Adidas as the Boston and London marathons showed. Both the Adios Pro and Vaporfly Next% are in their third edition. Both have had some good results to back up their claims to being one of the fastest and best shoes around. Both use specifically designed lighter and softer foam (Adidas’ Lightstrike Pro and Nike’s ZoomX) for top-of-the-line results.
These are aimed at serious runners, are made in limited numbers and remain expensive. The biggest difference between Adidas and Nike’s carbon tech is the former embeds multiple carbon rods in the Lightstrike Pro midsole, while the latter has a single carbon plate sandwiched between the ZoomX midsole.
More...from Mint Lounge.
9. Is daytime napping an effective strategy to improve sport-related cognitive and physical performance and reduce fatigue?
A systematic review and meta-analysis of randomised controlled trials
Objective To estimate the association between daytime napping and cognitive and physical sport performance and fatigue after normal sleep and partial sleep deprivation (less sleep duration than necessary).
Design Systematic review and meta-analysis.
Data sources The PubMed, Scopus, Web of Science, Cochrane Central, SportDiscus and PsycINFO databases.
Eligibility criteria for selecting studies Randomised controlled trials on the effect of daytime napping on sport performance and fatigue available from inception to 2 December 2022. Standardised mean differences (SMD) and their 95% compatibility intervals (CI) were estimated with the DerSimonian-Laird method through random effect models.
Results In the 22 included trials, 291 male participants (164 trained athletes and 127 physically active adults) aged between 18 and 35 years were studied. When performed after a normal night of sleep, napping from 12:30 hours to 16:50 hours (with 14:00 hours being the most frequent time) improved cognitive (SMD=0.69, 95% CI: 0.37 to 1.00; I2=71.5%) and physical performance (SMD=0.99, 95% CI: 0.67 to 1.31; I2=89.1%) and reduced the perception of fatigue (SMD=-0.76, 95% CI: -1.24 to –0.28; I2=89.5%). The positive effects of napping were also confirmed after partial sleep deprivation. Overall, the benefits were higher with a nap duration between 30 and <60 min and when the time from nap awakening to test was greater than 1 hour.
Conclusions After a night of normal sleep or partial sleep deprivation, a daytime nap between 30 and <60 min has a moderate-to-high effect on the improvement of cognitive performance and physical performance and on the reduction of perceived fatigue.
From British Journal of Sports Medicine.
10. The 16 Best Running Books to Inspire and Motivate You:
Running is more than a sport; it's a cultural institution that connects people through movement, grit and perseverance. Historically, running has been predominantly white and thin, but more people are looking to change the face of the sport and make sure that ?everyone? feels represented and heard.
Running books are looking different these days, too. In the past, running books have largely covered what you can do to become a faster and more efficient runner. And while these types of running books are essential, real athlete stories about overcoming injury and whistleblowing racism and abuse in the sport are important for building resilience and mobilizing change.
On your next rest day, kick back with one of these illuminating running reads. Whether you're looking to improve your technique, create a better recovery and meal-planning routine or simply want to read an empowering story, these running books will give you inspiration and knowledge to move mindfully and lead your pack.
More...from Livestrong.
11. 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.
12. Toxic Metals May Be Present in Your Drinks, According to New Research:
How concerned should we be about heavy metals in our favorite beverages?
Researchers at Tulane University tested 60 popular beverages for toxic metals and found that five drinks contained amounts above the federal drinking water standards. While the results sound jarring, how concerned should we really be about metals in our store-bought beverages?
The study, published in the Journal of Food Composition and Analysis, revealed that an undisclosed cranberry juice brand, a mixed carrot and fruit juice, and an oat milk all contained high levels of cadmium, a natural element used in paints, batteries, and jewelry. While low levels of cadmium can often be found in groundwater, it’s rare to find traces of it in your drinking water.
Study author Tewodros Godebo says, “Chronic exposures to cadmium, arsenic, and lead are carcinogenic, and neurological effects. The health effects of cadmium are mainly on renal and bone damage including reduced bone strength.”
More...from Outside Online.
13. Light to Moderate Drinking May Help Relieve Stress, Help Your Heart:
* Researchers find moderate drinking may help relieve stress.
* Study could explain past research finding better health outcomes for light-to-moderate drinkers.
* Researchers examined data on more than 50,000 people enrolled in the Mass General Brigham Biobank.
Light to moderate alcohol consumption may lower the risk of cardiovascular events such as heart attack and stroke by reducing activity in parts of the brain that respond to stress, new research claims.
But researchers caution that alcohol also carries health risks.
“We are not advocating the use of alcohol to reduce the risk of heart attacks or strokes, because of other concerning effects of alcohol on health,” study author Dr. Ahmed Tawakol, a cardiologist and co-director of the Cardiovascular Imaging Research Center at Massachusetts General Hospital in Boston, said in a news release.
Instead, researchers wanted to understand how light to moderate alcohol consumption (one to two drinks a day for men and one drink a day for women) reduces cardiovascular disease, as seen in other researchTrusted Source.
More...from HealthLine.
14. Biological Differences between Men and Women Matter in Sports:
When comparing similarly aged, gifted, and trained males and females, males’ inherent biological advantages tip the playing field unalterably in their favor.
As schools across the country are closing one calendar year and preparing for the next, state legislatures are battling a question that will have repercussions both inside and outside school walls: Should schools keep sports separate by biological sex or allow students to compete based on one’s gender identity?
Currently, 22 states (most recently, Missouri, just this month) have passed laws requiring that only those who are of the female sex can participate in girls’ and women’s sports. And while states such as Connecticut are being challenged in court for allowing biological males to compete against females, states such as West Virginia and Idaho are on the opposite end of the equation, facing lawsuits for standing up for women and girls in sports. In the case of West Virginia, the ACLU is representing a young male student who wants to compete in girls’ sports. Even at a prepubescent age, does this student have inherent biological advantages?
More...from the National Review.
15. Geeking Out on Dr. Paul Laursen’s HIIT Research:
We cover some of the seminal research from Dr. Laursen on high-intensity interval training and dehydration.
You may not recognize all of the names, but throughout the last 100 years since exercise science became a science, there have been key researchers and coaches who have been critical to what we think of as the modern approach to endurance sport training.
A few, such as Izumi Tabata, were lucky enough to have a popular interval workout or training method named after them. But whether you’re doing 5 x 5-minute intervals or taking a block periodization approach to your season, there was a researcher who proved the benefits, so in this Nerd Lab episode we’re going to focus on one of those key researchers—Dr. Paul Laursen—and talk about a few of his seminal studies.
Dr. Laursen has been a researcher for over two decades and literally wrote the book on high intensity interval training. Some of his reviews are required reading in exercise science programs and in this show we talk about two of those. The first, The Scientific Basis for High Intensity Interval Training, published in 2002, summarized the existing science on interval work. It then went a step further trying to explain the gains and detail the best approach to high-intensity work with recommendations that still stand today.
More...from Fast Talk Laboratories.
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