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Runner's Web Digest - January 6, 2023 - Posted: January 6, 2023

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.  The Most Inspiring Moments in Running & Multisport From 2022
2. Best Saucony Running Shoes of 2023: What We Know
3. Here’s what 30 minutes on an exercise bike can do to your body
4. What Is Base Training?
5. Four fitness trends to watch in 2023
6. Hydration can significantly impact your physical health, study finds 
7. Why the timing of your training is more important than the session
8. The Best Smartwatches, Fitness Trackers, and Running Watches
9. 10 Things to Look Forward to in Running in 2023 and Beyond 
10. What Is the Right Balance of Strength Training to Cardio?
11. The importance of remaining physically active while aging to reduce the risk of falls
12. These Will Be the Biggest Health and Fitness Trends of 2023 
13. 12 Workouts to Try in 2023
14. Sudden Cardiac Arrest on National TV: An Explainer and What it Means for Triathletes
15. These 2-minute exercise bursts may be better than your regular workout
Which sport(s) has/have the greatest drug problem?
*	Athletics
*	Baseball
*	Basketball
*	Cycling
*	Football
*	Hockey
*	Soccer
*	Swimming
*	Tennis
*	Other 

Vote here

What events are you planning on entering in 2023?
1	5,000m 	968  (8%)
2	10,000m 	1337  (11%)
3	20k or Half-marathon 	1673  (14%)
4	Marathon 	1940  (16%)
5	Ultra 	394  (3%)
6	Sprint triathlon 	1327  (11%)
7	Olympic distance triathlon 	1829  (15%)
8	Half-ironman triathlon 	1305  (11%)
9	Ironman triathlon 	841  (7%)
10. None of the above 	408  (3%)
Total Votes: 12022

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BOOK/VIDEO/MOVIE OF THE MONTH FOR JANUARY 2023: unning Periodization: Training Theories to Run Faster A groundbreaking and fascinating discussion of the theories of run training, from bestselling author, coach, and exercise physiologist Jason Karp, PhD, MBA.
How do you know the precise combination and best order of workouts that will enable you to run faster? How do you know the right time to do another workout after doing a workout on Tuesday? How do you individualize training for runners of different strengths, weaknesses, adaptive abilities, developmental ages, and time frames?
Sometimes, you need to break the rules.
In the groundbreaking book, Running Periodization, Jason Karp, PhD, MBA explains a variety of training theories using theoretical and historical frameworks, scientific research, and documented empirical evidence from the world's best runners to discover how to optimally train. The book shows runners and coaches how to design training programs using several periodized approaches, including linear periodization, reverse linear periodization, block periodization, and undulating periodization, as well as how to periodize training for high school and college runners, strength training, and even a woman's menstrual cycle. Buy the book from Amazon.

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

1. The Most Inspiring Moments in Running & Multisport From 2022:
Read the brightest highlights of the year in marathon running, trail running, triathlon, and the athletes that delivered the inspiration.
After two years of marathon racing, trail running, triathlon and track and field being under the grip of COVID-19, running came back with enormous force in 2022. Here are some of the brightest highlights of the year.
Once and forever the G.O.A.T.
Stop if you’ve heard this one before, but Eliud Kipchoge is still the king of the marathon. The 38-year-old Kenyan continued his near-flawless record at 26.2 miles, by winning both the Tokyo Marathon (2:02:40) in March and the Berlin Marathon (2:01:09) in September. Those wins boosted his career total to 15 victories (in 17 races) and his Berlin time shaved 30 seconds off his own world record that he’d set four years earlier on the same course. In an event where so much has to go right on race day to achieve success, Kipchoge has been nearly untouchable since he transitioned to running marathons in 2013. In the two races he didn’t win, he placed second in Berlin in 2013 (2:04:05) and eighth in London in 2020 (2:06:49).
More...from Outside Online.

2. Best Saucony Running Shoes of 2023: What We Know:
What You Need To Know
Our takeaways from The Running Event 2022 in Austin, Texas
Highlights from Saucony include the Kinvara Pro, Triumph 21, and Endorphin Elite
We’ve seen some other updates to the core lineup and they look very promising
Not fully inclusive of all 2023 shoes (some shoes may still be under embargo)
Well, 2022 was certainly a banner year for Saucony. Out of nowhere, they claimed some/most of the top spots in our end-of-year Best In Gear roundups, on both the road and trail side. From the elite Saucony Endorphin Pro 3 to the stability game-changer of the Saucony Tempus to the Swiss Army knife Endorphin Speed 3, Saucony covered all the bases with plenty of home runs in 2022.
More...from Belieb\ve in the Run.

3. Here’s what 30 minutes on an exercise bike can do to your body:
An exercise bike can be extremely beneficial for your health — here’s why.
Whether you’ve just added one of the best exercise bikes to your home, or you’re kick-starting a new workout routine, get ready to reap the rewards. Exercise bikes are a popular piece of home gym equipment — they don’t need to be replaced constantly, and even if you opt for the likes of the Peloton Bike or the Peloton Bike Plus, the monthly subscription is cheaper than most gym memberships. Plus, you can even pedal whilst watching television. But what are the benefits of regular cycling, and are exercise bikes good for weight loss? 
For those who are looking to lose weight, you should aim for 30 minutes of moderate-intensity cardio activity at least five days per week, or at least 25 minutes of vigorous aerobic activity three days per week. If you’re looking to increase muscle, you should keep to around three days of HIIT a week, but focus on shorter and even more high-intensity sessions.
More...from Tom's Guide.

4. What Is Base Training?
The Base period is the time of year when you train to train, not train to race. That means in base you are preparing the body for the greater stresses that will follow in the build period. Here's what you need to know.
There seems to be a lot of confusion among athletes about the base period of training. This is the time of year when you train to train, not train to race. That means in base you are preparing the body for the greater stresses that will follow in the build period. Build starts immediately after base ends about 12 weeks before your first A-priority race of the season. In the build period you will be training with workouts that are very much like the stresses you will experience in racing. There is a big difference between training to train and training to race and yet I see athletes in base doing the very same workouts they will be doing a few weeks before their first big event – anaerobic intervals, hill repeats, tempo and bricks. These are all workouts intended to prepare you for the stresses of racing.
So what should you do differently in base period workouts? The best way to answer this question is to divide the base period into three sub-periods of three to four weeks each – base 1, base 2 and base 3. The training stress in each of these periods gradually increases so that by the end of base 3 you are much more generally fit than when you started base 1 and you are ready to begin training for the specific stresses of racing. Let’s take a look at the typical workouts for each of these three base periods.
More...from TRaining Peaks.

5. Four fitness trends to watch in 2023:
I asked ChatGPT, the staggeringly fluent AI chatbot that has been wowing the internet since its November launch, to predict the biggest fitness trends of the coming year.
Its answers were decent, if not particularly fresh: virtual fitness, wearable technology, high-intensity intervals, functional fitness, and mind-body approaches. But it missed a big one, perhaps out of modesty: itself.
I don’t mean that ChatGPT will emerge as the fitness guru of 2023, dispensing workout plans and diet advice. It’s certainly willing to do that, but for now its training guidance is like its trend predictions: a warmed-over mishmash of previously digested ideas culled from the giant text databases it was trained on.
Instead, it’s the underlying advances in machine learning that are making waves in the fitness world. Already, companies such as AI Endurance and offer smart training plans that automatically adapt to your progress and results. AIKynetix is using similar tools to analyze biomechanics and body motion, and other applications as yet undreamt of are sure to follow.
More...from the Globe and Mail.

6. Hydration can significantly impact your physical health, study finds:
ou may know that being adequately hydrated is important for day-to-day bodily functions such as regulating temperature and maintaining skin health.
But drinking enough water is also associated with a significantly lower risk of developing chronic diseases, a lower risk of dying early or lower risk of being biologically older than your chronological age, according to a National Institutes of Health study published Monday in the journal eBioMedicine.
“The results suggest that proper hydration may slow down aging and prolong a disease-free life,” said study author Natalia Dmitrieva, a researcher in the Laboratory of Cardiovascular Regenerative Medicine at the National Heart, Lung and Blood Institute, a division of NIH, in a news release.
More...from CNN.

7. Why the timing of your training is more important than the session:
My wife reckons timing is everything. If we’d met a few years earlier, she’d have had better things to spend her time on than hanging out with a flirtatious, aspiring multisport athlete. Had we met a year or two later, she’d possibly have been wise enough to know better, or already married someone smarter and better looking. Just as well I caught her at the right moment in time.
My coach uses a piano analogy to emphasise the importance of timing when it comes to structured training… 
We all have an idea of what ‘types’ of training exist. Examples might include a long easy run for general endurance, a bunch of short hard intervals on the bike to build specific fitness qualities, or a strength session in the gym to build tissues more resilient to loads and impacts.
More...from Precision Hydration.

8. The Best Smartwatches, Fitness Trackers, and Running Watches:
During workouts, workdays, vacations, and the rest of everyday life, we’ve worn dozens of smartwatches and fitness trackers to see which ones best track your activity, relay phone notifications, provide access to apps, and do anything else to allow your phone to stay in your pocket. The Apple Watch Series 8 (which works only with iPhones) offers the best combination of style, message handling, apps, battery life, activity tracking, and value. But we also have picks if you use an Android phone, or if you value fitness or distance-sports tracking over style, notifications, and apps.
The research
The best smartwatch for iPhone owners: Apple Watch Series 8
The best fitness tracker for people who want to get or stay active: Fitbit Charge 5
The best Android smartwatch: Samsung Galaxy Watch5
The best watch for the serious runner or triathlete: Coros Pace 2
More...from >A HREF="" target="_news">Wirecutter.

9. 10 Things to Look Forward to in Running in 2023 and Beyond:
As we say good-bye to 2022 and the amazing year of running highlights, it’s time to start thinking about all of the possibilities for 2023 and beyond.
As we say good-bye to 2022 and the amazing year of running highlights, it’s time to start thinking about all of the possibilities for 2023 and beyond. Here are a few things, in no particular order, we can look forward to on the track, trails and roads in the year ahead.
1. An Epic Boston Marathon
Let me be clear, the Boston Marathon is always an epic event, no matter if you’re running it or merely spectating. The 127th edition, held on Monday, April 17, will be big for numerous reasons, not the least of which is because it’s the 10-year anniversary of the horrific terrorist bombings that resulted in four deaths and hundreds of injuries. But it will likely be bigger than ever because Eliud Kipchoge, the G.O.A.T. of the marathon, has announced that he’ll be running it for the first time — and, of course, that means he’ll be running to win. The 38-year-old Kenyan has won 15 of the 17 marathons he’s run (including the past two Olympic marathons) and hopes to win all six Marathon Majors before he retires, so there’s a compelling reason to think he’ll be running the New York City Marathon next fall, too. But winning Boston won’t be easy. The men’s field is stacked, with 2022 world champion Gotytom Gebreslase, defending Boston Marathon champion Evans Chebet plus five additional Boston winners in the field. The women’s field will also be loaded with talent, including returning champions Desi Linden of the U.S. (2018), Edna Kiplagat of Kenya (2017) and Atsede Baysa of Ethiopia (2016). Linden will be running her 10th Boston and trying to add to her total of five top-5 finishes. See you in Beantown for Red Sox, lobstah rolls and running!
More...from Outside Online.

10. What Is the Right Balance of Strength Training to Cardio?
We spoke to exercise experts to find the ideal regimen.
Q: How much cardiovascular exercise versus strength training should I do each week?
If you want to live a long, healthy life, exercise is nonnegotiable. Research is clear that both cardiovascular exercise and strength training are important for fitness and disease prevention. But with limited time in your schedule, it can be tough to determine the most effective (and efficient) way to reap the benefits of breaking a sweat.
How often should you be getting your heart rate up, and how much time should you devote to working your muscles? We spoke to exercise experts to find out whether there’s an ideal balance and how to incorporate cardio and strength training into your routine.
More...from the New York Times.

11. The importance of remaining physically active while aging to reduce the risk of falls:
As we age, our risk of falling increases (World Health Organization, 2021). Our risk of serious injury as the result of a fall also increases (World Health Organization, 2021). Falls can diminish physical function and mobility, particularly among older adults who may limit their physical activity out of pain or fear after experiencing a fall (Lord, 2001).
The good news is that people who are more physically active as they age have a decreased risk of falling (Langhammer et al., 2018). Physical activity involves any movement of the body that requires more movement than resting, from walking, housework and gardening, to running, weightlifting and other forms of sport and exercise. Physical function, on the other hand, is the capacity of an individual to perform the physical activities of daily living. Both physical activity and physical function are essential for the maintenance of our health, independence, and quality of life as we age (Langhammer et al., 2018).
This blog outlines the importance of remaining physically active during aging to reduce the risk of falls. It also provides a description of at-home exercises that can help to prevent falls, as well as tips and resources for older adults to engage in physical activity at home and in their communities.
More...from SIRC.

12. These Will Be the Biggest Health and Fitness Trends of 2023:
The recovery revolution will continue to boom, as will our collective enthusiasm for women’s sports.
Earlier this month, the Association for German Language decreed that the German “word of the year” was Zeitenwende, which roughly translates to “historical turning point.” The ostensible reason for this selection was Russia’s invasion of Ukraine, but as the Association noted, the word applies broadly to anything that might constitute the beginning of a new era. In that sense, 2022 felt especially rife with the spirit of the Zeitenwende: post-pandemic life saw many people reimagining the concept of work-life balance. A megalomaniac billionaire’s takeover of a popular website inspired mass introspection on what we want our social media lives to look like. At a moment like this, the only thing more fraught than trying to untangle the present is trying to guess what the future might hold.
In other words, there’s no better time for our annual list of predictions. As in years past, we reached out to a range of health and wellness experts to get their takes on the year ahead. Among the highlights: the rise of AI workouts, the proliferation of recovery tools, and a growing conviction among millennials that exercise is the new religion.
More...from Outside Online.

13. 12 Workouts to Try in 2023:
This year, resolve to create a stable fitness routine out of whatever you enjoy most.
If you’re looking for a way to get fit, there is no shortage of opinions about clever regimens to try. There are HIIT workouts, barre sessions, boot camps, Peloton influencers and Pilates gurus. But there is one piece of advice that almost every athlete and fitness expert points to as the key to success: Find an activity you like, and do that activity. That’s it.
If you love to bike, run, swim, dance, golf, climb mountains or play pickleball, then build a fitness plan to support that hobby. Basketball, squash, underwater hockey — whatever your jam — make time to do it. No amount of discipline or body-hacking can replace genuine passion for a sport or exercise.
More...from New York Times.

14. Sudden Cardiac Arrest on National TV: An Explainer and What it Means for Triathletes:
Tragic events at a recent NFL football game has athletes of all kinds asking: Are we at risk?
Last night much of the American television viewing public was taking in Monday Night Football to see a big game with playoff implications. The Buffalo Bills were visiting the Cincinnati Bengals when, after a fairly routine play, 24-year-old safety Damar Hamlin unexpectedly collapsed to the ground. The game announcers initially thought that Hamlin had simply been injured on the play, but very quickly it became apparent that something far more serious was going on.
Hamlin, it turns out, was in cardiac arrest. Once the training staff realized what was happening began to administer cardiopulmonary resuscitation (CPR). He was resuscitated again upon arriving at the University of Cincinnati Medical Center’s intensive care unit, where he remains in critical condition.
At this point, I think that is helpful to dispel confusion about some common terms that are frequently thrown around the media in these situations. Doing so now will allow for a much clearer description of what happened to this player, and help unpack whether this incident should be a cause for concern for endurance athletes who are all too familiar with the specter of sudden cardiac death (SCD) in our own sports.
More...from Triathlete.

15. These 2-minute exercise bursts may be better than your regular workout:
Exercise ‘snacks’ don’t require a gym membership, special shoes or other equipment, and the time commitment is minimal.
Here’s an easy and effective way to add physical activity to your daily routine during the new year: turn your exercise into a snack.
New research shows exercise “snacks,” which consist of brief spurts of exertion spread throughout the day, can improve metabolic health, raise endurance and stave off some of the undesirable changes in our muscles that otherwise occur when we sit too long.
“It’s a very practical approach” to physical activity, said Daniel Moore, an associate professor of muscle physiology at the University of Toronto in Canada, who led a 2022 study of exercise snacking and muscle health.
More...from the Washington Post.

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

Upcoming Races, Marathons, Races, and Triathlons January 13-15, 2023: The Chubb Bermuda Triangle Challenge - Hamilton, Bermuda January 15, 2023: Chevron Houston Matathon - Houston, Texas January 21, 2023: USATF Cross Country Championships - Mechanicsville, VA January 29, 2023: ISTAF - Dusseldorf, Germany Life Time Miami Marathon and Half - Miami, FL Osaka International Women's Marathon - Osaka, Japan Richmond Road Races - Richmond, ON For more complete race listings check out our Upcoming Races, and Calendars. Have a good week of training and/or racing. Ken Email:

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