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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. Why do humans sweat so much?
2. Adidas Terrex Agravic Speed Ultra: First Look
3. Why are humans good long distance runners?
4. Over Sports Drinks? These Fruits Are Naturally Rich in Electrolytes
5. How Technology Is Changing Marathon Training
6. Sex Differences in Track and Field Elite Youth
7. Adidas Intentionally Made a Running Shoe That’s ‘Illegally Fast’
8. 'I stopped exercising for 18 days, here's exactly what happened'
9. 7 Biggest Exercise Myths Debunked by Science
10. Asics Gel-Kayano 30 Review
11. Why Speed Training Matters (Even if You’re an Ultrarunner)
12. At 97, the First Lady of Fitness Is Still Shaping the Industry
13. How Runners in Phoenix Survived the Hottest Summer Ever
14. The Power of Rest and Recovery—with Dr. Stephen Seiler
15. Why slow, easy runs are your friend during a heatwave
THIS WEEK'S POLL:
What is/are your favourite sport(s) of the summer Olympics?
* Athletics - track
* Athletics - marathon
* Cycling - road
* Cycling - track
* Swimming
* Triathlon
* Other
Vote here
PREVIOUS POLL RESULTS:
Which sport(s) has/have the greatest drug problem?
1 Athletics 107 (10%)
2 Baseball 93 (9%)
3 Basketball 91 (9%)
4 Cycling 166 (16%)
5 Football 150 (14%)
6 Hockey 111 (11%)
7 Soccer 79 (7%)
8 Swimming 109 (10%)
9 Tennis 82 (8%)
10 Other 69 (7%)
Total Votes: 1057
FIVE STAR SITE OF THE MONTH FOR SEPTEMBER 2023: MARATHON HANDBOOK:
The Story Of Marathon Handbook
We Help You Run Far.
Marathon Handbook was founded back in 2016, with the mission from day one of helping other people run far.
At our heart, we are runners and athletes ourselves – every person on our team is a running coach, distance runner, or certified health and fitness trainer.
Everything we do focuses on helping our readers run, and achieve their health and fitness goals.
All our articles and guides are written by a qualified expert, and checked over by at least one more expert. Meet them below!
Over 150,000 runners have signed up for one of our free training plans.
Our weekly newsletter, the Monday Morning Mailer, goes out to over 125,000 readers.
We’re a team of dedicated practitioners: we’re all running coaches, distance runners, and health and fitness trainers dedicated to providing the best resources to all our readers!
Visit the website at: Marathon Handbook
BOOK/VIDEO/MOVIE OF THE MONTH FOR SEPTEMBER 2023: RUN HEALTHY
The Runner's Guide to Injury Prevention and Treatment
Author:Emmi Aguillard Jonathan Cane Allison L. Goldstein
If you are a serious runner, you are well aware of the aches and pains associated with the sport. Run Healthy: The Runner’s Guide to Injury Prevention and Treatment was written to help you distinguish discomfort from injury. It provides the latest science-based and practical guidance for identifying, treating, and minimizing the most common injuries in track, road, and trail running.
Gain a better understanding of how the musculoskeletal system functions and responds to training. Develop a practical and effective training plan to address the regions where injuries most often occur: feet and toes, ankles, knees, hips, and low back. Learn how a combination of targeted strength training, mobility exercises, and running drills can improve running form, economy, and performance.
When injuries inevitably happen, you’ll know how to identify them, treat them, and recover from them. Get targeted recommendations for some of the most common issues runners face, such as plantar fasciitis, Achilles tendinitis, shin splints, hamstring tendinitis and tendinopathy, and IT band syndrome.
Throughout, you’ll hear from 17 runners on how the techniques in this book helped them overcome their injuries and got them quickly and safely back to training and racing. You’ll also find an in-depth discussion of alternative therapies such as acupuncture, cupping, CBD, cryotherapy, and cleanses to help you separate fact from fiction and decide for yourself which, if any, of these therapies to pursue.
Injuries can and do happen, but with Run Healthy you’ll be running strong for many years to come.
Buy the book from Human Kinetics.
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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. Why do humans sweat so much?
Very few mammals perspire so what are the advantages of sweating for humans? Sports Scientist Andy Blow looks at how sweating could be a result of evolution and explains why humans sweat...
The dangers of overheating
Humans are endotherms.
This is a scientific term for ‘warm blooded’ and means that we regulate our own core body temperature without relying on the external environment in the way that cold blooded creatures like reptiles are forced to.
We have to keep our core temperature in the range of about 97°F (36.1°C) to 99°F (37.2°C), as the dangers of Hyper- and Hypo- thermia lurk nearby if we deviate too far above or below this range.
There’s not a lot of wiggle room when it comes to overheating.
A core temperature over 104°F (40°C) can be life-threatening, although interestingly, a sustained temperature a little way north of this has been recorded in some elite athletes running in the heat.
As the heat generated as a bi-product of our internal metabolic processes increases our body temperature, we use several mechanisms to dissipate any excess to the environment.
During exercise, metabolic heat production rises largely in step with the intensity of work being done, so excess heat can be a significant problem when going hard, especially in a hot environmen
Precision Hydration.
2. Adidas Terrex Agravic Speed Ultra: First Look:
Overview of the Adidas Terrex Agravic Speed Ultra
Just in time for the start of UTMB, Adidas Terrex has formally announced the least-kept secret in all of trail running: the debut of the Agravic Speed Ultra.
Seen for nearly a year and a half on its own athletes, the carbon-plated race day trail runner will see a wide release in spring 2024.
The shoe is significant in that it’s Adidas Terrex’s first true super shoe for the trails. While we don’t have specific measurements or specs on the shoe, we do know that it will feature a Lightstrike Pro midsole, the same foam used in the Adizero line of road racing shoes like the Adios Pro 3 and Takumi Sen 9. As with those models, the Agravic Speed Ultra will also utilize integrated Energy Rods, designed for extra propulsion and a dynamic ride across any terrain.
A gusseted tongue provides midfoot support while seamless overlays provide additional structure and protection.
For traction, the shoe will rely on the tried and true Continental Rubber compound that provides exceptional grip in its other models, both road and trail.
Additionally, the shoe features a rocker geometry for a smooth and seamless transition through the stride.
More...from Believe in the Run.
3. Why are humans good long distance runners?
Walking upright has allowed us to become some of the best distance runners in the world, but at the expense of speed.
Death Valley's Badwater 135 is said to be the world's most extreme footrace, traversing 135 miles (217 kilometers) from the lowest elevation in North America to the highest elevation in the continental United States. On top of that, it's held in July, when temperatures along the route can rise above 120 degrees Fahrenheit (49 degrees Celsius).
Very few animals on Earth could survive such a romp, and yet, roughly 100 people sign up each year to pit their strength and endurance against the harshness of the desert. Distance running, it turns out, is where humans excel compared with other species, even if our two-leggedness makes us about half as fast as other mammals of similar size, on average. People have successfully outrun many species over distance that would otherwise smoke us in a sprint, including dogs, horses and cheetahs.
So what is it about our bodies and our physiology that allows us to undertake such long and arduous runs?
More...from LiveScience.
4. Over Sports Drinks? These Fruits Are Naturally Rich in Electrolytes:
Find essential electrolytes like sodium, potassium, magnesium in everyday fruits.
This article was originally published in Women’s Running.
Many runners are familiar with common electrolytes like sodium, potassium, magnesium, and calcium. These minerals, namely sodium and potassium, play a role in helping to maintain fluid balance while exercising. Essentially, they allow your muscles and nerves to continue contracting optimally. Since we lose electrolytes along with water in our sweat, we need to make sure we are consuming an adequate amount to stay properly hydrated.
Having sufficient electrolytes on board can help prevent dehydration and muscle cramps, as well as aid in cognitive function and performance. Staying properly hydrated is even more important in the summer months, when we tend to lose more water and electrolytes in sweat.
Most runners are more concerned with low sodium levels than with higher ones. It is the electrolyte most lost in sweat, says registered dietitian Kylee Van Horn. “It plays a key role in both muscle contraction, fluid balance, and the bodies’ ability to utilize glucose (sugars) in the small intestine,” she says. “It works alongside chloride and potassium to maintain fluid balance.”
More...from Outside Online.
5. How Technology Is Changing Marathon Training:
From wearables that provide detailed running metrics to advanced recovery techniques, here's how tech plays an important role in long-distance running.
Take a minute to think about what your great-grandparents would think if they saw you today. They'd probably laugh at your fancy smartwatch and tell you how they ran marathons uphill, both ways, in the snow.Take a minute to think about what your great-grandparents would think if they saw you today. They'd probably laugh at your fancy smartwatch and tell you how they ran marathons uphill, both ways, in the snow.
There's no denying that the way people train for marathons in the 21st century has changed radically, and it's largely thanks to the technological tools at their disposal. Gone are the days when your most advanced training tool was a stopwatch and a pair of worn-out sneakers.
Discover how today's marathon training has changed thanks to technology that can help you cross the finish line just a little faster, a little stronger, and a lot smarter.
Wearable Technology for Real-Time Metrics
These days, everyone with a wearable fitness tracker has the luxury of what equates to a personal coach in a device that fits snugly on the wrist. This epitomizes the era of wearables. Specifically, devices like the Garmin Forerunner 945 and Polar Vantage V let you monitor your heart rate, pace, and cadence, among other metrics.
More...from MUO
6. Sex Differences in Track and Field Elite Youth:
To understand athletic performance before and after puberty, this study determined (1) the age at which the sex difference increases among elite youth track and field athletes for running and jumping events; and (2) whether there is a sex difference in performance prior to puberty among elite youth athletes. METHODS: Track and field records of elite USA male and female youth (7-18 years) across three years (2019, 2021, and 2022) were collected from an online database (athletic.net). The top 50 performances were recorded for 100m, 200m, 400m, and 800m track running, long jump, and high jump. RESULTS: Males ran faster than females at every age in the 100, 200, 400 and 800 m (P<0.001). When combining all running events, the sex difference (%) was 4.0 ± 1.7% between 7-12 years and increased to 6.3 ± 1.1% at 13 years, and 12.6 ± 1.8% at 18 years (P<0.001). Similarly, males jumped higher and further than females at every age (P<0.001). For long jump, the sex difference was 6.8 ± 2.8% between 7-12 years, increasing to 8.5 ± 1.7% at 13 years, and 22.7 ± 1.4% at 18 years (P<0.001). For high jump, the sex difference was 5.3 ± 5.2% between 7-12 years, increasing to 10.3 ± 2.4% at 14 years, and 18.4 ± 2.04% at 18 years (P<0.001). CONCLUSION:Prior to puberty in elite youth track and field athletes, there is a small but consistent sex difference, such that males run faster and jump higher and further than females. The sex difference in performance was event dependent and increased significantly from ~12 years for running and 13-14 years in jumping events.
More...from SportRXIV.
7. Adidas Intentionally Made a Running Shoe That’s ‘Illegally Fast’:
Regulations are in place for the world’s highest-level races to ensure runners aren’t getting too much of a benefit from their sneakers. The major footwear players work within these confines to eek out the maximum allowable benefits, but Adidas is now forgoing the race scene and unveiling a shoe with merits of a more intrinsic value.
Today, Adidas is debuting the Adizero Prime X 2 Strung and highlighting its status as “illegally fast.” The infractions come via a heel stack height of 50mm, 10mm above the limit, and two carbon-infused plates doubling the amount allowable in a single shoe. Although official competitions aren’t in play, there isn’t anything stopping you from seeing what the Adizero Prime X 2 Strung can do for your personal, unsanctioned runs.
More...from Fottwear News.
8. 'I stopped exercising for 18 days, here's exactly what happened':
4 surprising things it taught me..
If you’re big into fitness, chances are you’re familiar with rest days and deload weeks. They’re essential for helping your muscles recover, replenishing energy stores and giving your nervous system a break from the stress that comes with training. Any longer than a week, though, and you’ll probably start to worry about losing those hard-won gains, right?
Well, fret not: studies estimate that strength ‘is readily maintained for up to four weeks of inactivity’, with one proving that training in six-week cycles followed by a three-week break is just as effective for muscle growth (a.k.a., hypertrophy) as five and a half months of continuous graft. Athlete Keltie O’Connor experienced this for herself.
After 10 days traveling, then returning home to have her wisdom teeth removed, she went from a summer of ‘intense challenges, including training like an Olympic swimmer, running every day, and training to climb Mount Kilimanjaro’, to 18 days of no workouts.
More...from Women's Health.
9. 7 Biggest Exercise Myths Debunked by Science:
7 Biggest Exercise Myths Debunked by Science
Here are the 7 biggest exercise myths debunked by science.
1. You Didn’t Work Hard Enough if You Are Not Sore
Feeling sore after a workout does not mean the training session was effective. It does not mean you are making progress either.
Muscle soreness is just a reaction of your body to a stimulus you are not used to. “The more you are used to an exercise, the less likely you will experience soreness unless you are doing something new.”
More...from BoxRox.
10. Asics Gel-Kayano 30 Review:
The Asics Gel-Kayano 30 is a max-stacked shoe that offers comfort and stability .
The Asics Gel-Kayano is one of the most popular stability shoes available and when shoe lines are popular, brands often hesitate to make sweeping changes to new versions for fear of alienating fans.
However, Asics has opted for a big update with the Gel-Kayano 30. It has a higher stack height than its predecessor and a new stability system that moves away from traditional elements like a medial post.
The update is mostly a success. The shoe remains stable and is now more comfortable for overpronators and neutral runners alike. It’s one of the best stability shoes, and one of the best cushioned shoes too. But it’s expensive, and long-term Kayano fans may find it less versatile than previous editions.
More...from Coach.
11. Why Speed Training Matters (Even if You’re an Ultrarunner):
Running fast is important, even for beginners and endurance athletes. Here’s why, plus four essential workouts to start.
For eight long years, I had a running problem. Every August, I became utterly and completely antsy. My legs twitched, my energy was heightened, and my desire to run fast grew day by day. This restlessness always came at the end of my cross country summer base training, which was mostly made of up of running in Zone 2 miles. After months of running steadily and slowly, I was bored and aching to push the RPM’s higher.
Perhaps you’ve felt the same way. After a prolonged period of easy running, you can sometimes start to feel stale. Each run feels the same and you may actually experience a reduction in certain elements of your fitness like coordination, athleticism, and power.
That’s because even long distance runners aren’t meant to only run slow. If you’re an ultrarunner, speed training offers so many developmental benefits that it can be a disservice to your growth as an athlete to eliminate it entirely.
More...from Outside Online.
12. At 97, the First Lady of Fitness Is Still Shaping the Industry:
At 97, the First Lady of Fitness Is Still Shaping the Industry.
Elaine LaLanne’s morning exercises often begin before she’s even out of bed. Lying on top of the covers, she does two-dozen jackknifes. At the bathroom sink, she does incline push-ups. After she dresses and applies her makeup, she heads to her home gym, where she walks uphill on a treadmill for a few minutes and does lat pull-downs on a machine.
“Twenty minutes a day gets me on my way,” she said at her home on the Central Coast of California.
But her biggest daily feat of strength, she says, happens above her shoulders. At 97 years old, Ms. LaLanne reminds herself each morning, “You have to believe you can.” She said that belief had not only kept her physically active through injuries and emotional obstacles, it had also helped her to live the life of someone decades younger. “Everything starts in the mind,” she said.
More...from New York Times.
13. How Runners in Phoenix Survived the Hottest Summer Ever:
July was officially the hottest month on record. We reached out to Phoenix runners to learn about how to adapt and train in sustained heat.
The city of Phoenix, Arizona, made national news at the end of July: 31 consecutive days of heat above 110 degrees Fahrenheit, breaking its 18-day record in 1974.
Besides being known for its unrelenting heat, desert landscape, and a diverse and vibrant urban Indigenous population, Phoenix is also home to a thriving running community, with several local running clubs and stores (Sole Sports, Runner’s Den, Tortoise & Hare Sports, to name a few), a series of races, and Aravaipa Running, a popular trail and ultra-race organizing company.
According to data from the Environmental Protection Agency, extreme heat is the number one weather-related cause of death in the U.S., killing more people most years than hurricanes, floods, and tornadoes combined. And yet summer is also a key training season for many races in the fall like the Chicago Marathon, Marine Corps Marathon, and the New York City Marathon.
As this year is likely becoming the hottest year on record, it is the residents from some of the country’s hottest regions who will continue taking the most heat. We reached out to several runners based in Phoenix to learn about best practices when adapting to extreme heat.
More...from Outside Online.
14. The Power of Rest and Recovery—with Dr. Stephen Seiler:
Dr. Seiler helps us understand the power of rest from a physiological perspective. Rest can help us become more disciplined and improve fitness.
Dr. Stephen Seiler is a teacher, researcher, and leader who has become internationally known for his research publications and lectures related to the organization of endurance training and intensity distribution. His work has influenced and catalyzed international research around training intensity distribution and the polarized training model.
In this episode, Seiler helps us understand the suite of objective and subjective measurements to monitor the need for rest and recovery. But more importantly, we discuss the value of empowering the athlete to tune into and trust the signals indicating the need for rest and recovery. We also talk about the value of the coach-athlete relationship, how to achieve training success, and more.
Currently, Dr. Seiler is a Professor in Sport Science at the University of Agder in Kristiansand, Norway. In the past, he served as Vice-Rector for Research and Innovation and Dean of the Faculty of Health and Sport Sciences at the same university.
More...from Fast Talk Laboratories.
15. Why slow, easy runs are your friend during a heatwave:
We spoke to senior physiologist Jim Pate about how to train safely during this unprecedented heatwave.
Whoa, it's warm outside! And surprisingly so for September – with UK temperatures predicted to exceed June's top reading of 32.2C (89.9F) today or tomorrow, according to the Met Office.
But while most are trying to figure out a way to work and sleep in the heat, runners are working out how to train in the heat – and rightly questioning whether it’s even safe to do so at all.
The good news is: you can still run safely during a heatwave – if necessary precautions are taken. But, it’s important to understand the risks involved. ‘The greater the temperature, the greater the risk that heat will negatively impact the person,’ says Jim Pate, senior physiologist at CHHP London. ‘The two main illnesses related to overheating are heat exhaustion and heat stroke. These are potentially life-threatening conditions and, if left untreated, can progress to death.’
More...from Runner's World.
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FEATURED EVENTS:
*Please verify event dates with the event websites available from our FrontPage.
Upcoming Races, Marathons, Races, and Triathlons
September 10, 2023:
AJ Bell Great North Run - Newcastle upon Tyne, UK
New Balance 5th Avenue Mile - New York, NY
September 16, 2023:
OASIS Zoo Run - Toronto, ON
September 16-17, 2023:
Diamond League Eugene - ORE
Prefontaine Classic - Eugene, ORE
September 17, 2023:
Sydney Marathon - Sydney, Australia
September 22-24, 2023:
Marathon Beneva de Montreal - QC
September 23-24, 2023:
Pittsburgh Great Race - Pittsburgh, PA
September 24, 2023:
BMW Berlin Marathon - Germany
Under Armour Eastside 10K - Vancouver, BC Wiggle, Waggle, Walk & Run - Ottawa, ON
September 29, 2023:
Michelob Ultra Nigh Run - Toronto, ON
September 30 - October 1, 2023:
World Athletics Road Running Championships - Riga, Latvia
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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