BLOG
|
ARTICLES FOLLOW-UP PREVIOUS POSTS & INTRODUCE NEW EXERCISE, CONCEPT
LAST MINUTE 'FASTER 5K' ADVANCED TRAINING PLAN FROM MARIO FRAIOLI Seasoned runners, with moderately high weekly mileage (can handle a 10-mile run and a total of 30 miles in week 1), who haven’t felt the need to train for a Turkey Trot 5K might think about getting competitive on Thanksgiving Day. The majority of runners/walkers are likely to be out for a fun time before dinner and not interested in a personal best. The field might be stacked in your favor to capture a finish near the top of your age/gender group. Mario Fraioli offers a 6-week training plan that should be started this week. https://running.competitor.com/2018/10/training/5k-training-plan-6-weeks-to-a-faster-5k_131571 FOLLOW-UP ON HALLOWEEN EVENTS Unique Halloween event. This is an innovative Zombie 5k, for both runner/walkers and runners. The charity partner is blood donation organization that is part of the National Marrow Donor Program’s “Be The Match Registry”. The only location seems to be Grand Rapids MI on October 20. http://www.thezombiedash.com/ FOLLOW-UP ON GLUTEAL ACTIVATION TO BREAK THE 'SIT-CYCLE'. This article’s length and detail makes it difficult to wade through. The last CONCLUSION section (with Key Points) summarizes and provides a shortcut. Essentially the research work confirms that the side-lying single leg lift is best (of 12 commonly prescribed therapy exercises) for strengthening the gluteus medius muscle and the single leg squat and single leg deadlift are tops for building the gluteus maximus. Add weights, the discussion indicates, for greater benefit. https://www.researchgate.net/publication/26338168_Gluteal_Muscle_Activation_During_Common_Therapeutic_Exercises SIMPLE INTRODUCTION TO WEIGHT WORK Afraid to exercise with weights because the routines seem so complicated? Try a Farmer’s Walk, featured in this SHAPE.com article. The instructions call for 45 to 60 second walks, with up to 3 repetitions, carrying weights in both hands. Single-side weighted walks are another option offered in the article, which can be alternated with walks in which weights are carried in both hands. Consider starting with a lower amount than you think is manageable and work your way to a higher total. Be aware that 2 x 10lb weights = 20 lbs; if not accustomed to carrying this total amount of weight, back it down. A heart rate monitor may help determine the best amount, but learning to listen to your body is wise. Farmer's Walks might be the gateway strength exercise that encourages further work with weights, that provides confidence you can master this part of fitness training. https://www.shape.com/fitness/tips/farmers-walk-carry-simple-exercise-form-benefits RESPECT, BUT DON'T SURRENDER ALL CONTROL TO GENES “You can’t change your genes, but you can change your habits,” quotes this article. Those who feel the deck is genetically stacked against them when it comes to inevitable weight gain and body shape are given a bit of hopeful advice. Respect the contribution genes make but acknowledge that 'inherited' health habits might play a role in what gets handed down from our families. We have control over some aspects of our physical, emotional, and intellectual selves. All is not predetermined by inherited DNA to the extent that we should give up and accept that our futures will be as we have seen them materialize in previous family generations. But, that's not saying it's going to be easy authors say. https://blog.myfitnesspal.com/your-lifestyle-can-save-you-from-a-genetic-predisposition-to-weight-gain RUN & MOVE HAPPY!
0 Comments
IT’S MONDAY. PERHAPS MOTIVATION TO WORKOUT IS HIGH AFTER A WEEKEND OF SITTING around while watching sports, bingeing on shows, or traveling to an autumn getaway. You indulged in lazy, guilty pleasures and now are fired up to get active again.
The article, “The 5 Most Under-Rated Exercises You Should be Doing,” by Brittany Risher released in 2017 on Under Armor’s MyFitnessPal.com blog, has a handful that can get you started and energized. They are old-school moves, simple to perform, and don’t require much mental effort., Crunches (not sit-ups) push-ups, glute bridges, and squats and jumping jacks for those without knee issues. Follow through on the impulse to get moving; don’t put it off. Start with crunches and glute bridges while watching TV tonight; 8-12 repetitions, one set each. Progress on Tuesday to include one more of the remaining exercise, one set of 8-12 reps. Wednesday add another exercise, 8-12 reps, one set. By Thursday you’ll have performed each exercise, in one set. On Friday complete all 5 again, one set each. The following Monday work on completing 2 sets of each. The next week 3 sets. By then you may be ready to change up the routine with other exercises, with the confidence that you’ve built strength since that first MONDAY. Not excited about a general exercise session and want to take a minimalist approach? Target the body part, your ‘butt’ (or bum), that suffers the most from prolonged sitting? An article by Mary Anderson for SHAPE.com can add determination to this plan, “How to Activate Underused GLUTES (Because Yours’ Are Probably Sleeping).” Anderson encourages several general lifestyle changes that can help “break the sit cycle”, which include the obvious move of standing up and walking between butt-numbing sit sessions. Running is more effective, but walking is more convenient and can be accomplished in an impromptu manner between (or during) conference calls at work, as a quick study break, or to provide brain ‘refreshment’ after catching up on social media. Gradually increase the distance covered, Anderson says, and then try some squats. Anderson’s approach may be too laid back for some, but others may need to start with the most basic of efforts, which is SITTING LESS and walking more. There are few people who can truly say that they don’t worry about sitting too much. It’s the biggest problem I have EVERYDAY, as I work on my laptop for work, home, and family administrative chores, and then am tempted to sit to watch TV for relaxation. I feel numbness coming on right now…. Time for a simple, old school exercise break. RUN & MOVE HAPPY https://www.shape.com/fitness/tips/how-activate-glute-muscles-dead-butt-syndrome https://blog.myfitnesspal.com/5-underrated-exercises/ RUNNERS 5K AND WALKERS 5K - 10K PLANS Monday is the first day of Week 6 of the 10-week (plus part of a week) plans. Runners who incorporated the optional track day into their plan, have graduated to running FULL laps only; no more half laps, except when walking, during the remainder of the program.
The reasons and importance of foam rolling and rest days have been discussed recently. Have you remembered to perform MYRTLs every week? The mobility routine is scheduled only once/week on this beginner 5k plan, but ideally you should be loosening up before each run. Jay Johnson’s video demonstration is no longer available online. However, the pdf on the RESOURCES page contains images that should help you to learn the basic moves. An excellent YouTube video presented by the Wolf Creek Track Club’s USATF Registered Coach Brandon Wise, does a beautiful job with demonstrations of 12 moves from several angles. Pay close attention to the words superimposed on the video describing the move. Coach Wise progresses so quickly through the exercises that you might miss one as the camera switches views and the coach moves. Once you master the routine and perform it regularly before runs, you will “feel” ready to move, especially early mornings, or evenings after sitting all day. Not only do these exercises help you to improve and maintain mobility in the hip girdle (mobility + girdle = MYRTL) some will also assist with hip strengthening when performed as an exercise rather than a mobility routine The side leg lifts and clamshells included in this set of moves are often prescribed to build the gluteus medius (GMed) muscle. The GMed helps prevent runners’ and walkers’ knees from wobbling, as one leg after the other is alternately set down in a linear forward motion in the act running. Outside of the scheduled MYRTLs routine for mobility, you may wish to work on gluteal strength. The lateral (side) leg lift is simple, but has been shown by research studies to be one of the most effective at that targeting the GMed. Add light ankle weights to the lateral leg to increase the resistance in this strength exercise, as in indicated in the AAOS Knee Conditioning instructions. Download the full knee conditioning PDF to find additional lower body strength exercises. The AAOS Hip Conditioning program includes lateral leg lifts too, as well as other exercises you may wish to perform for strength training. Links to both PDFs are posted on the RESOURCES page. You are more than halfway through the plan. Thanksgiving is approaching. Great work! RUN & MOVE HAPPY! https://www.youtube.com/watch?v=nmHjMCN0nx0 https://www.researchgate.net/publication/26338168_Gluteal_Muscle_Activation_During_Common_Therapeutic_Exercises https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4275195/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201064/ AAOS Knee Conditioning Stretches and Exercises AAOS Hip Conditioning Stretches and Exercises https://www.brianmac.co.uk/glutes.htm#ref CONSIDER PARTICIPATING IN A FUN EVENT Halloween may not be the most popular of holidays for which running/walking events are organized, according to a 2017 RunningUSA.com survey, but perhaps it should be.
The weeks and months leading up to October 31 are relatively comfortable for training, with the hottest days of summer in the Northern Hemisphere crossed off the calendar. Some race-hopefuls will be preparing for a half marathon in mid-November or a Turkey Trot near month’s end, and could use one of the late-October weekends for practice. This traditional scary-fun day provides an opportunity for last minute join-ups. On a whim, the party animal in any given circle of friends can issue a challenge for group participation in a costume-themed event. If doing so appeals to your sense of impromptu adventure, better not be caught without something to wear for the occasion. Consider gathering the components of a costume to be ready! Jacob Meschke provides a number of ideas for Halloween costumes that might be worn in competition in an article for RunnersWorld.com, "Best Halloween Costumes for 2018- and How to Run in Them." Meschke references two runners who established Guinness World Records in Halloween garb. Camille Herron (wor Spiderman costume in the 2012 Route 66 Marathon) and Michael Wardian (ran as Elvis in the Rock n' Roll Las Vegas 2016 Marathon) offer advice on each outfit. Despite the fact that the article is for runners, not all those featured are recommended by Herron and Wardian for wearing with the expectation of earning a PR. The costumes are not homemade, but “store-bought” from Spirit Halloween (a “BUY NOW” link is included with each costume). The article was released mid-September 2018; a quick check showed that some costumes have sold out. There are lots of others still available, however. Mr. Incredible (sold out) Princess Shuri (~$70) Archie Andrews (~$50 for varsity jacket; ~$35 for jersey) Tina Belcher (sold out) Dark Voyager (~$50) NASA spacesuit (sold out) Average Joe’s Dodgeball Team (~$40) Boxer (~$50) Riverdale cheerleader practice uniform (~$40) Sparkling unicorn (~$50) Don’t want to take a chance ordering online and trialing a costume for its suitability for competing? Need a last-minute costume to join in the fun but still be competitive? One approach is to take a “top-down” approach; wear headgear that establishes what you hope to be identified as, then add a few pieces that don’t interfere with movement. Nondescript but regular running apparel can be worn to help maintain speed in the competition. For safety, flashers or reflective strips should be worn at nighttime events. 1. Accident victim Not to make light of a serious medical situation, but wrapping cotton bandage material (or a strips of a cut-up old white t-shirt) around your head, and using dark lipstick for blood marks on it, is the foundation of this look. Smudging ‘dirt’ on cheeks with brown eye shadow, or black and blue for bruises can further the impression. After that, a ripped shirt to wear over running apparel can finish the look of having survived a traumatic event. 2. Biker or pirate The base-layer is a classic head bandana! Add a black faux- leather jacket to become a biker and maybe a faux tattoo. One earring could add pizzazz. To be a great pirate, one need only to look to Captain Jack Sparrow of the Pirates of the Caribbean movie franchise for inspiration. 3. Surgeon Start with disposable surgical cap and mask. Tie the lower portion of a mask around your neck, without tying the upper set, if you don’t want to move fast with it over your nose and mouth. It will look as if you just left the operating room! Add a scrub top or lab coat to wear over running clothes if it’s going to be cold weather, or without an under-layer if warm weather. 4. Zombie–up any costume with makeup and a vacant look. Who said zombies can’t be fast? By the way, for those of you who don’t recognize the names, Wardian and Herron are serious competitors. Both are famous marathoners, and have excelled in ultra-marathon distance races. Wardian recently recorded an FKT (Fastest Known Time) running the C&O Towpath (184 miles). They share the honor of record-breaking runs in costumes! To run/walk competitively in costumed splendor, think about prepping now for Halloween events. Remember you can create a custom Halloween event with Earned Runs bibs if too late to find an organized event. RUN & MOVE HAPPY! https://www.runnersworld.com/races-places/a23105735/the-best-halloween-costumes-for-2018and-how-to-run-in-them/ http://cdn.trustedpartner.com/docs/library/RunningUSA2012/RunningUSA_NRS_2017.pdf http://www.thezombiedash.com/ https://en.wikipedia.org/wiki/Camille_Herron https://en.wikipedia.org/wiki/Michael_Wardian https://www.washingtoncitypaper.com/sports/article/21020605/local-ultrarunner-michael-wardian-runs-fastest-known-time-on-co-canal-towpath SAMPLING OF PICTURES TAKEN ON RUNS OR WALKS, MORNINGS AND EVENINGS, 2015 THROUGH 2018. (updated from October 14, 2017) The exception is the image of the Mackinac Bridge; to view it from this perspective I needed to be on a tour boat! There are too many memorable images to post them all, but this year's selection shows roughly a progression through the seasons from October to October. They are taken from all the years but not necessarily in chronological order.
It became apparent early on, as the website was being built and the blog posts written, that the need to find images opened my eyes to the beauty awaiting me on everyday runs and walks, both at home and while away visiting. Now, one of the highlights of a business or family trip is the hunt for interesting photo opportunities. There are less people out and about early and late in the day, so there isn't much need to ask permission to use images. The surprise is that the most familiar places may suddenly reveal hidden visual gems at just the right time. Like the unexpected glint of a rising or setting sun reflected off a natural or structural surface. A prism of color, plume of fog, or a frosty coating created by atmospheric vapor on a hazy or brightening day. Headlights or brakes lights of vehicles. Vibrant colors that don't show themselves in full daylight, best appreciated when the sun doesn't dominate the scene. And glowing light that is most precious because it is momentary, scarce, distant, or small. Share your pics with Earned Runs. RUN & MOVE HAPPY! GOLDEN RUNNING ADVICE FOR ALL AGES, 2018 update
The article, “Meb’s Tips For Performing Into Your 40’s And Beyond” presented on the Gearjunkie.com website is possibly the most concentrated wise advice on running training and racing that you will ever encounter. It was referenced in the post October 7, “WEEK 5: TURKEY TROT TRAINING” but deserves a fuller discussion. Don’t let the title fool you. His deep understanding is valuable for runners of all ages, given that over-training is the most common situation leading to a side-lining injury. Younger and older runners may be equally as likely to “power-through” a hurtful session or an especially fatiguing program if there’s a goal outcome or race on the line. Perhaps it’s because we don’t know any better? That’s been my excuse but I can no longer use it. The subtitle to this piece proclaims, “Its possible no endurance athlete has been more consistent, for longer, than Meb Keflezighi”. He was asked about “how to keep performing at your peak year after year”. For those who don’t recognize his name, this US Olympian’s experiences in the 10k and marathon began in the year 2000 and were repeated in 2004 and 2012. He’s won the Boston Marathon and New York Marathon and run many major events as an elite entry. He qualified once again for the Summer Olympics in 2016 at age 40 and ran it at age 41. Last year, 2017, he ran his last competitive marathon in November in New York City. Meb is now 43. The article expands upon his insights: - “You still got it” - “Embrace your age” - “Listen to your body in training” - “Cross-Train” - “Evolve your nutrition” - “Put in the time (before and after your run)” - “Err on the side of less” - “If you do it right you can race more often” - “Age is just a number” - “In the end know when to ease off the gas” One of the most helpful tips, which he sets by example, is to allow more recovery time. His training cycle is 9 days rather than the 7 in calendar period week, the traditional length of a training cycle, providing 2 extra days in which to fit in all necessary workouts. GREAT ADVICE AT ANY AGE, especially for those who are prone injury when starting a new plan to prepare for an important race. The 2 extra days can be used to rest, cross train, or work on strength. I keep this article for frequent reference; there’s quite a bit of information packed into a small piece. For the time being, it will serve as a substitute for his training book “Meb For Mortals”. If Keflezighi can qualify for the same Olympic endurance test as 30 year-old Galen Rupp (US Marathon Olympic team trials), his advice is golden. Not a marathoner? It is still possible to over train. Now that I’m walking and not running in races I’ve noticed the same tendency to fear rest. I use walking and other cross training sports to control weight and to maintain aerobic fitness. But without a day of rest between strenuous sessions, I now realize that an injury is waiting to put me on the sidelines, and then rest will be the rule rather than the exception of the week’s schedule. So, I take days off and mix-up physical activities to alternate working predominantly the lower body/ legs versus the upper body/arms. I’m finding it more difficult not to gain weight without closely monitoring diet, but am holding my own. Meb’s comments on racing more often (article’s advice piece #8, “If you do it right you can race more often”) might get you thinking about your own annual competition schedule. Earned Runs suggests you plan at least a season in advance, preferably a full year. One of the reasons to do so is to accommodate a fuller schedule while avoiding injury, just as Keflezighi does. Strategically deciding to run more events can help keep you reduce training time and effort by consistently staying near optimal fitness as indicated in the gearjunkie.com article. If you pay proper attention to your body’s signals, approach your training correctly, and train consistently enough, you can race more often because you will need less prep time between races to reach your optimal fitness. A NEED TO CHANGE BECAUSE OF AGE CAN BECOME AN ADVANTAGE! It may not be wise to train with the goal of achieving a PR (personal record or best time) at the finish of EACH event, but rather to enjoy the fun of testing yourself and marking time with the accomplishment of a competition. When my children were little, we would anticipate the succession of small and large holidays once summer was over that helped the weeks fly by during the school year, as we prepared to celebrate each one: Start of School, Halloween/All Saints Day, Thanksgiving, St. Nicholas Day, Christmas Eve/Day, New Year’s Eve/Day, St. Valentine’s Day, St. Patrick’s Day, Easter, Spring coming, Opening Day of Baseball Season, Memorial Day, End of School. Build your own list of meaningful/fun days to celebrate with an event or challange. With the rise in popularity of 5k’s, each of these happenings now coincides with many organized running festivals on or near each holiday. Earned Runs follows a "school year holiday" schedule of successive events to encourage personal custom challenges. Several additional offerings have been introduced to broaden the number of potential events, from September to June, which can be walked, biked, run, or otherwise competed with fitness efforts. One a month seems to allow sufficient time to recover and resume training between fun events. More strenuous challenges that require longer training and recovery periods would best be scheduled so that smaller events lead up to the BIG ONE and assist with training. For example, fun 5k and 10k challenges would precede a late fall (November) half marathon. Low-level mid-December Snowflake Shuffle or Jingle Bell and New Year themed events could follow afterward, before training is to begin for a big-effort springtime competition. If you're 40 or older you may resist acknowledging the fact that steps should be taken now to preserve fitness longevity into the future. Those less than 40 might consider the title to read, "Meb's Tip for Performing Without Incurring a Sidelining Injury." Weekend warriors that, of necessity, pack most hard training into 2 days/week while remaining inactive the other 5, may possess bodies that are functionally 'older", than chronological age, in competition, and benefit from me'bs advice it's not just for 'seniors'. No one but you knows the reasons behind your training program. Consider tinkering with the training/event schedule to ensure you get the best effort from your body over the most years, injury free. And check out the rest of the advice in the article. Make age, and the need to adjust training/competing strategies, an advantage. RUN & MOVE HAPPY! https://gearjunkie.com/meb-keflezighi-marathon-champion-training-tips-in-40s https://www.nytimes.com/2017/11/05/sports/meb-keflezighi-marathon.html RUNNERS ANKLE FLEXIBILITY MAY REVEAL THEIR AGE, so as good as might you look as you train and compete in the latest trendy performance apparel, ankle “biomechanical plasticity” could be better at showing your age group.
“5 Ways to Strengthen Weak Ankles” by Prevention for ACTIVE.com provides some moves that will get you started. It includes 3 stretches (peroneal, dorsiflexion, and Achilles) plus 2 mobility routines: ankle circles and alphabet writing. Those who want more than an introduction to ankle work might check out the lengthy and in-depth discussion with exercise and stretch video that Jarlo has developed on his website GMB.io/feet. Feet, ankle, calf issues are addressed in this unit. I tried the foot and ankle exercises. A bit smugly because I’ve been doing some, on and off, for about 2 years. Ever since I had a severe plantar fasciitis problem and was prescribed a few of the same moves to help with that problem. I’ve found that the ‘alphabet writing’ and circles did leave my feet and ankles tired after 3 sets but felt confident about my ability to do them. And the step-ladder calf stretches have remained a part of my daily stretch routine because they definitely are the best for working out calf stiffness, in my experience (I use stair steps not a ladder). To trial this set of exercises I started with the first exercise on the list, foot circles/toes flexed (curled). Piece of cake, I thought. Ow! Ow! Ow! The voice on the video warns about cramping and of course my foot cramped almost immediately. After several days of practice, just like the video says, the cramping has lessened. Next, I found that the foot diagonal exercises were extremely hard to perform, and they still are. Not painful; my range of motion is quite limited though. I can plantar flex (point the toes) my foot only a few degrees. The remainder of the exercises listed were not as difficult, but could be improved upon. The last one, calf raises, are difficult but thankfully not for me. Because my calf problem in the summer of 2017 involved physical therapy, I was prescribed 3 sets of 10 repetitions, several times each day. Now do one set almost daily. If unsure that this area of the body is important for you to mobilize and strengthen, try doing some of the recommended exercises each day for a week. Beforehand, do a set of lunges, regular and lateral squats, planks, and mountain climbers. Or any exercises you regularly perform that require moving the bulk of your body lower to the ground, with feet on the ground and foot or ankle flexed. Note the degree of difficulty. Try the same moves after the week of ankle/foot work and again take note of the difficulty. If you perceive improvement in ease of performance, like I did, it may be because of the ankle and foot exercises. Research suggests that stiff ankles may add to the running biomechanics of older age. Test this theory if you like, and perhaps after a period of such training you’ll move like a younger athlete. RUN & MOVE HAPPY! https://www.active.com/fitness/articles/5-ways-to-strengthen-weak-ankles https://coloradoinmotion.com/ankle-mobility-limiting-running-performance/ https://gmb.io/feet/ http://www.ncbi.nlm.nih.gov/pubmed/26258853 TRAINING STARTS After four weeks of training you should be settling into a groove and hopefully becoming accustomed to track days, if you decided to stick with that part of the plan. Last week those on the runner plan ran/walked at a ratio of 3 minute to 1 minute (about 75% of the total time was spent running). This week the ratio will involve running 80% of the total time. Overall, the total running duration and distance is increasing.
Those on the walker plan will notice a big change in the range of duration of the long easy walk. Last week Saturday it was 60 minutes. This week it will be 45-90 minutes! Hal Higdon’s walker training plan, adapted by Earned Runs calls for this change. Since you will be increasing mileage and minutes earlier in the week he is giving you the opportunity to either rest up from the extra effort, or reach for the stars. Ninety minutes is the longest duration walk of the entire plan! My thought is that Higdon figured most regular walkers can push themselves to this point once, but perhaps not easily. However, if you are going to compete as a walker in a Turkey Trot event you will want to cover a greater distance over the course of the 90 minutes as training progresses, so at the end of the plan your pace is about 15 minutes/mile or less. Which means you can walk a fast 5k the day of the race or finish a 10k with a respectable time. As runners and walkers add on mileage, you may decide FULL REST DAYS are needed, and it's best to SKIP A CROSS-TRAINING session. This is perfectly fine and a smart thing to do if you notice too much fatigue carrying over from your long running or walking days the prior week. Forty-three-year old Olympian marathoner Meb Keflezighi provides great advice for runners in an article “Meb’s Tips for Performing into Your 40s and Beyond”. He says to listen to your body; it’s safer to err on the side of doing less than more, to avoid injury. HIS ADVICE APPLIES TO BEGINNER RUNNERS AND WALKERS as well veterans! No matter what your age, the risk of injury increases with over-training. So take a break, get enough sleep, make sure you stretch, and perform weekly core and strength work. RUN & MOVE HAPPY! https://gearjunkie.com/meb-keflezighi-marathon-champion-training-tips-in-40s OCTOBER IS BREAST CANCER AWARENESS MONTH The American Cancer Society (ACS) sponsors “Making Strides Against Breast Cancer” walks throughout the country during this month. You can participate whether you’re solo, bring your own friends and family, or join in spirit with someone who is in an event far away. Run or walk. Regardless, in each instance you will be surrounded by a multitude of caring people taking action to fight this disease, support a survivor, or remember a loved one.
If you have 2018 Earned Runs bibs you can schedule and design YOUR OWN walk or run. Thus, if you are unable to make one of the ACS Making Strides organized events, you can assemble people “together” to walk for your personal cause. Participants may gather in the same place or simultaneously at multiple, different, distant locations on a date and time that will be determined by you. A very young breast cancer survivor, Stephanie, who was 25 years old at the time of her diagnosis, inspired Earned Runs' focus on this cause. She underwent surgery and endured chemotherapy, ultimately triumphing over her cancer. Each year this brave and strong young woman gathers family and friends for a run/walk on the same day that she will join the American Cancer Society event in Santa Monica CA. Some will walk side by side with her in California. Those scattered across the country will walk or run in spirit in their own locations. You can find an event sponsored by a group like the ACS or organize your own awareness or memorial run/walk with Earned Runs bibs. If you have received a set of 4, there potentially are 3 extra bibs for additional participants. This makes last-minute inclusions and invitations very simple and easy. If you haven't done so yet, submit a request for this purpose or urge others to do so. Consider involving the MEN in your life too! Women sometimes forget that they also are “survivors” of this disease, and have struggled when the diagnosis of breast cancer was made in a woman close to them. Husbands, brothers, fathers, sons, and friends experience loss, and feel grief and sadness when women they love deal with it. In 2016 my sister walked in California and I ran in Texas on the October Saturday that Steph gathered everyone. We were supporting her AND remembering our own mother and aunt. We continue to remember Mom each October. The malignancy is so common in women that many of us have one or more beloved family members or friends for whom we can make this effort. Donation to charity may or may not be a required component of certain events. Earned Runs promotes a spirit of GENEROSITY for runners using our bibs. The donation of a small portion of the usual race registration fee is a kind gesture that is easy to accomplish online. Go Stephanie!!! RUN & MOVE HAPPY! http://www.earned-runs.com/request-bibscontact.html http://makingstrides.acsevents.org/site/TR/MakingStridesAgainstBreastCancer/MSABCCY18WER?fr_id=89712&pg=entry&_ga=2.70471248.1101347973.1537366822-627029583.1537366822 https://www.cdc.gov/cancer/breast/statistics/index.htm A headline article on Fatherly.com by Joshua A. Krisch exclaims, “Adult Bedtimes: Why Kids and Parents Both Need Regular Sleep” came to attention the same day the American Medical Association “Morning Rounds” newsletter issued a blurb about the research study findings discussed in Krisch’s article.
The full PDF article is available online, FREE, a signal the medical research establishment thinks the new information is important and worth disseminating to anyone who is interested. Ordinarily, medical journals release an article abstract at no cost but require a costly subscription for access to the entire publication. After reading just a bit of what was learned in this study, it’s no wonder there’s excitement. The short version of the research results is that by NOT establishing a regular sleep pattern (i.e. the same bedtime and wake-up time each night/day) you may be placing yourself at increased risk for developing conditions like metabolic syndrome, hypertension, diabetes, and obesity, which increase chances of artherosclerotic cardiovascular disease, including heart attacks and stroke. The converse seems to be true, that a regular sleep time may be protective. There are not too many changes that can be made in life which promise to boost health with so little pain as this one! Difficulty and inconvenience perhaps, but not physical pain. So how is sleep regularity research related to fitness? The study came nowhere near to making this claim, but Earned Runs is proposing that possibly athletic performance in training and competition can be enhanced by increased sleep regularity! Sleep has been identified as necessary for recovery from intense workouts and for muscle building. The emphasis has been on increasing total duration of sleep time and avoiding disruption, but not on regularity. A 2017 article discusses the “Value of sleep on athletic performance, injury and recovery in the young athlete”. It is a review of others' work rather than original research, and does not differentiate sleep regularity from other aspects of sleep at this age. Thus the Lunsford-Avery et al study, the impetus for this blog (see in italics below), breaks new ground with their effort. The study revealed that sleep regularity correlated with specific measures of cardio-metabolic health in the research participants, but not total duration of sleep. Earned Runs thinks It’s worth trying on an individual level. What's there to lose? If setting a regular sleep time doesn’t significantly boost speed, power, or other performance measures, perhaps it will assist with improving metabolic status and efforts to maintain lean muscle mass and reduce dangerous abdominal/visceral (belly) fat. The findings with regard to perceived stress and self-reports of depression suggest there’s a chance that motivation and perseverance can be helped by regular bedtime and wake-up schedules. Persistence in adhering to a training program and greater levels of enthusiasm in workouts may indirectly enhance performance. The details of medical research are sometimes tedious but can add more to our understanding of the limitations of human scientific investigations. We can rejoice in new findings but also realistically temper our enthusiasm by learning how study results were obtained. Below are some of the details, of this sleep regularity work: THE STUDY: Scientist authors Jessica Lunsford-Avery of Duke University and colleagues published an article, “Validation of the Sleep Irregularity Index in Older Adults and Association with Cardio-metabolic Risk,” describing the results of their research on sleep. The group's 1st study goal was to determine whether a novel measure of sleep regularity (SRI) that had been recently developed, using a small group of young college students with limited racial/ethnic and socio-economic diversity, would assess sleep in a similar fashion in a larger group of older adults with various backgrounds. The researchers' 2nd goal was to “examine the relationships between the SRI and cardio-metabolic risk” projected over 10 years. Their reasoning was that because disturbance of or insufficient duration of sleep confers risk for the development of cardiovascular diseases and for “greater diabetes, hypertension, obesity, fasting glucose, and hemoglobin A1c status”, information on the regularity of sleep captured by the SRI might further identify others at risk for these conditions. In addition, they sought to examine the effect of sleep regularity on perceived stress and depression, as “psychiatric factors tied to cardio-metabolic disease”. The authors predicted their study would demonstrate SLEEP IRREGULARITY, “as measured by the SRI”, would be associated with: - 10-year risk of cardiometabolic disease - greater body mass index (BMI), hypertension, fasting blood glucose, and hemoglobin A1c - symptoms of depression and perceived stress Because the scientists realized that adults older than college age have different time pressures of working and possibly family responsibilities, and some may be retired and without fixed schedules, they sought to confirm that the Sleep Regularity Index (SRI) tool could reliably be used with other populations. Specifically persons in an older age group at risk of developing cardiometabolic diseases. For the current project, data from the MESA Study (Multi-Ethnic Study of Arteriosclerosis) was utilized. MESA participants had been enrolled from 4 racial/ethnic groups (African –American, Chinese-American, Caucasian, and Hispanic), across 6 regions* of the US, and had received baseline assessments between years 2000 – 2002 (ages ranging from 45-84 years at enrollment, mean ~69 years). Subsequent follow-up evaluations for cardiovascular and metabolic disease prevalence and cardiovascular disease risk factors**, and psychiatric health*** were performed roughly 10 years later. A group of 1978 adults had also completed the MESA Ancillary Sleep Study between 2010-2012 (now aged 54-93) and were without evidence of sleep issues. It was this MESA subset, for which actigraphy measures and self-reports measuring daytime-sleepiness and diurnal preferences (“morningness” or “eveningness”) were available, that was studied by Lundsford-Avery and her group. “The Sleep Regularity Index (SRI)”, the authors explained, “was originally described as the likelihood that any two time-points (minute to minute) 24 hours apart were the same sleep/awake state, across all days”. In the study, participants completed a sleep diary and wore an ActiWatch Spectrum (Philips Respironics) wrist device for 7 consecutive days. Sleep/wake indices, physical activity, and ambient light exposure data were collected, aggregated in 30 second “epochs,” then manually scored as wake or sleep based on the sleep diary, activity and ambient light information, and an event marker on the device that subjects pressed when going to bed and rising. RESULTS: SRI scores ranged between 6 and 97 points (mean ~71 points). High scorers, above the 80%ile (>84 points), identified the regular sleepers, lower scorers, below the 20%ile (<60.5 points) the irregular sleepers. There were no significant differences between sleepers who worked and those who did not, men versus women, young age versus old. Among the ethnic/racial groups there were differences: African American tended to score lower compared with all other groups, and Hispanics lower than Caucasians. Sleep REGULARITY WAS
IRREGULAR SLEEP was NOT associated with sleep duration, but with: - Delayed sleep timing - More sleep time in daylight hours (65 more minutes), less in night hours (59 less minutes) - Increased daytime sleepiness - Reduced physical activity and light exposure - 10-year risk of ASCVD (atherosclerotic cardiovascular disease) - Greater obesity, hypertension, fasting glucose, Hemoglobin A1C, and diabetes status - Increased perceived stress and depressive symptoms - SRI score was significantly LOWER (meaning irregular sleep) among participants with metabolic syndrome. diabetes, hypertension, and obesity - ASCVD risk was not correlated with Total Sleep Time (TST); sleeping longer was not protective. The 2nd study goal had been accomplished, and the research group's hypotheses had been confirmed! The study results do not imply causation, the authors caution. But they do raise awareness that not all sleep is equal when it comes to benefiting health. That longer is not necessarily protective. And remind us that, just as the Fatherly.com article admonishes parents, it's not just growing babies and children that need to set need regular bedtimes. Today, healthy fit persons not yet worried about developing cardiovascular and metabolic diseases might consider establishing a habit of regular sleep times to improve their athletic lives. Twenty -forty years later, they may be able to congratulate their younger selves on this wise move. RUN & MOVE HAPPY! *MESA data collection sites included Wake Forest University, Northwestern University, University of Minnesota, Columbia University, Johns Hopkins University, University of California at Los Angeles. ** Systolic and diastolic blood pressure measurement and hypertension treatment status; serum low-and high-density lipoprotein cholesterol and triglyceride levels; diabetes risk by fasting blood glucose levels, metabolic syndrome as defined by 2004 NCEP guidelines, hemoglobin A1c, body mass index, obesity (BMI > 30kg/m2); coronary artery disease, prior myocardial infarction, coronary re-vascularization procedure, angina, or congestive heart disease; prior stroke or transient ischemic attack; deep vein thrombosis or pulmonary embolism. Among participants free of CVD, 10-year risk of ASCVD was calculated based on demographics, blood pressure and cholesterol measurement, and medical history ***Participants psychiatric health was assessed using the 201-item CES-D (Center for Epidemiologic Studies Depression Scale) for depressive symptoms, and with the 4 item PSS-4 (Perceived Stress Scale) for perceived stress. https://www.fatherly.com/health-science/adult-bedtimes-regular-sleep-patterns-science/ https://www.nature.com/articles/s41598-018-32402-5 http://www.actigraphy.com/solutions/actiwatch/actiwatch-pro.html https://pdfs.semanticscholar.org/bed9/2e978f5bca851a79b16d8499b8ca21eeb3d6.pdf https://www.healio.com/pediatrics/journals/pedann/2017-3-46-3/%7B3bacbe58-eeb0-45b2-bd94-54a6f8dffaa3%7D/the-value-of-sleep-on-athletic-performance-injury-and-recovery-in-the-young-athlete#divReadThis https://www.healthychildren.org/English/healthy-living/oral-health/Pages/Brush-Book-Bed.aspx BODYWEIGHT EXERCISES THAT CAN BE PERFORMED (MOSTLY) OUTDOORS ON A PARK BENCH or indoors in a gym are described and demonstrated in the article, “10 Plyo Box Exercises That Aren’t Box Jumps”, by Lauren Mazzo for SHAPE.com. Mazzo explains that although the piece of equipment used in this routine is defined as a ‘plyo’ (for ‘plyometrics’) box, it can be used for more than the types of explosive jump moves typical of a plyometrics workout.
A downside is that the upper body moves are not for people with wrist issues. Even though the box is referred to as equipment, the moves Mazzo recommends don’t require formal equipment. A wall or bench would work for most. The decline-plank-around-the-world could be hallway around the world! I’ve performed some using a Swiss ball. This workout is a great one for strength building especially at the end of an outdoor run that terminates in a park. There are 5 upper body exercises: incline ‘plyo-’ push-up, triceps dip, decline slow mountain climber, decline plank around the world, and ‘face melter’. There are 5 lower body strength exercises: step-up reverse lunge, Bulgarian split-squat, lateral step-up, feet-elevated glute bridge, and pistol-squat progression. Not every exercise is required to create a do-able routine. An approach that might increase the likelihood of performing it is to choose 3-upper + 3-lower exercises of lesser difficulty (for you) and practice them before attempting an outdoor session. Copy them onto a small card that can be carried in a pocket on a run or walk; it won’t be difficult to commit all 6 to memory quickly. Then, commit to DOING THEM at the conclusion of an aerobic session! Those who are training for a Turkey Trot competition this Thanksgiving may not have started performing strength work. If it's for lack of a routine, check-out this one. RUN & MOVE HAPPY! https://www.shape.com/fitness/workouts/workout-video-plyo-box-exercises-not-box-jumps THE FIRST DAY OF THE 10TH MONTH OF 2014 was shaping up to be an important one for Earned Runs LLC. The company was incorporated in February but the online material wasn’t ready until later in the year. Ready to go live, all of a sudden, the website host rolled out a formatting change! No kidding. Weebly.com had chosen that very day to accomplish this overhaul. The Earned Runs materials were a mess.
There wasn’t a crisis because I had decided beforehand not to go live with the Facebook rollout until October 12, Columbus Day/Indigenous Peoples Day. Only family were notified that the site was live, to obtain their critical reviews before the outside world had a chance to see what was being offered. All was fixed by October 2. But since then it’s been all uphill…in effort required, but also in excitement and rewards. As this post is being written, bibs with numbers like 1235 are being mailed to competitors all over the world. Most have come from the USA, Eastern Europe, Russia, and Northern Africa. Your notes of appreciation have been greatly appreciated! Thank you! There have been issues with some international mailings that lack postal codes, the most helpful from the USA side of the postal delivery system. When requesting bibs, please include this crucial number. Note: if you haven’t received bibs in a timely fashion is it is because an address problem exists. An Earned Runs email will request complete address info, so please, check the email used to make the request and provide the missing information in your reply. But enough with the business of mailings!!! KNOW THAT YOU ARE PART OF A NEARLY GLOBAL COMMUNITY. Requests have not come from the continents of Australia or Asia, so not quite global (yet?). Below is the listing of the countries from which requests have come. ALGERIA (MANY), ARGENTINA, BRAZIL, BELARUS, CANADA, GREECE, IRAQ, ITALY, LATVIA, MOROCCO (MANY), RUSSIA (MANY), TUNISIA, UKRAINE (MANY), UNITED KINGDOM, USA (MANY), and UZBEKISTAN. The USA states from which requests were received include: Alabama, Alaska, Arizona, California, Florida, Georgia, Illinois, Indiana, Kentucky, Louisiana, Massachusetts, Michigan, New Jersey, New York, North Carolina, Ohio, Oklahoma, Oregon, Pennsylvania, South Carolina, Tennessee, Texas, and Wisconsin. In deciphering addresses so envelopes could be prepared, I’ve used the internet to investigate which place names were streets, city sections, villages, regions, or administrative seats. The images that appeared showed incredibly lovely parts of the world, many that are situated on coastlines near beautiful bodies of water. Others are in very rural locales. The Ukraine, Russia, Morocco, Tunisia, and Algeria have provided the greatest of such surprises in the course of this detective work. It’s exciting, if all will be using their bibs to challenge themselves and commit to a training plan. Imagining outdoor workouts in these homelands, I hope each person feels connected in a small way to each other. If you train to meet an athletic goal, you can consider yourself an Earned Runs athlete, regardless of the remoteness of the training site. Thanks are due to all who have been supportive, especially family. My sister is number one cheerleader! She also took me to the start of the Dipsea Trail this summer so I could experience the feel of the iconic race, if not actually participate in it. My husband passes scientific articles and news along to me that might be used for Science Friday posts, and endures the clutter of bibs, stickers, envelopes, and stamps in our living space without complaint. My friends endure comments like, “… that topic was covered in one of my Earned Runs blog posts.” By mid- September 2018, the number of blog posts reached 1000! I am grateful for having this opportunity to communicate my enthusiasm, and the interest shown by all who visit the Earned Runs website. Thank you for the connection I feel to you from my small town on the shore of Lake Michigan in the USA. RUN & MOVE HAPPY! CORRECTION!: 2018 marks the 3rd anniversary, but the beginning of our 4th year online. THE 4TH WEEK OF THE 10+ WEEK TURKEY TROT 2018 TRAINING PLAN STARTS Monday. Your mileage is increasing, so getting in the Foam Roller session sometime this week becomes more important. If you have not yet performed this routine, you might be surprised at how it helps you to recover after a longer run.
Before learning about FR, after long runs I would attempt to ease post-run leg stiffness by sitting in an ice bath. I would prepare by putting on a bathing suit and a warm sweatshirt, and make a cup of hot tea to drink. I never lasted the recommended full 10 minutes in the bath. To those who think foam rolling is painful, I would argue that it in my experience it is much less uncomfortable than icing. Most importantly, I feel the rolling is more effective for me, and the icing is not. Thus, it’s the motive behind my encouraging foam rolling! It’s best to start this practice early on in training, before your soft tissues (muscles and surrounding connective tissue) significantly ‘tighten’ from repeated cycles of micro-injury and repair. At a later point in training you will likely experience exquisite tenderness (otherwise known as pain) when the tight tissues are compressed by your body weight during rolling. Recommendations have included foam rolling immediately after running and every 24 hours on subsequent days as needed up to 72 hours (3 days later), to prevent delayed-onset of muscle soreness, called DOMS. Even though you might be able to grit your teeth and endure the DOMS, another reason to foam roll is that it can help prevent injury. This may be specially helpful if you are planning to run or exercise 24-72 hours after a tough long run. A bonus of this session is that you work your arms, core, and upper body as well. Feeling a little DOMS in these areas the day afterward will be proof. If you find yourself forgetting it or skipping it due to lack of time, foam roll at least one time each week. I’ve confessed before that I find it best to hit my tightest spots (piriformis, calves, quads, back) PRIOR to a long run and then hit all areas AFTER the run. Try it, at least once, before skipping these sessions. The RESOURCES page lists some demonstrations. RUN & MOVE HAPPY! https://www.researchgate.net/publication/272165454_Foam_rolling_for_DOMS_and_dynamic_performance_measures http://natajournals.org/doi/abs/10.4085/1062-6050-50.1.01 SATURDAY SHOPPING: GEAR LOVE. Saturday is Race Day but it’s also the day many go shopping. Especially now that the beach is not a top destination in cooler regions of the world, brick and mortar stores and internet sites allow leisurely browsing.
For those who want to learn what’s new this season and what industry expert-reviews hype, below is a sampling of materials with athletic shoe information. They are presented, sort of, in the order I found to be helpful in viewing what’s getting the buzz this season. For running, walking, hiking. Surely there are other references. Please comment if you can add to our list. 1. Runnersworld.com. “Best Running Shoes for Every Type of Run.” Easy to scroll down. Links to full reviews; women’s and men’s versions included. Winners of categories: Best Update, Best Debut, Best Buy, Editor’s Choice (2), Road Shoes (15 shoes), Trail Shoes (9 shoes), Track Spikes (1 shoe). Links to other articles that rank shoes (i.e. kids, minimalist) “How to Buy the Right Running Shoes” Long article, plus categories: Best Running Shoes, Best Cushioned Shoes, Best Lightweight, Best Stability. https://www.runnersworld.com/gear/a20842305/how-to-buy-the-right-running-shoes/ https://www.runnersworld.com/gear/a19663621/best-running-shoes/ 2. Running.competitor.com “Competitor’s Best Road & Trail Shoes for Fall 2018” Editor’s Choice Awards – Road (3 Shoes); Editor’s Choice Trail (3 Shoes). Plus 14 additional models are reviewed in a slideshow. https://running.competitor.com/2018/09/shoes-and-gear/competitors-best-road-trail-shoes-fall-2018_174845 3. Verywellfit.com. The shoes featured in Verywellfit.com’s two articles highlight model but not the latest offerings. Not many companies hype race or performance walking shoes, so these models seem to have been on this site’s lists for a while now, at least through all of 2018, when I started searching. But it’s the best discussion that considers the needs of walking athletes. These shoes were not specifically developed for competitive walking. Am so grateful to have at least one walker shoe guide! “9 Best Top Performance Walking Shoes to Buy in 2018 (August 2018)” https://www.verywellfit.com/top-performance-training-walking-shoes-3436210 and “6 Best Race Walking Shoes to Buy in 2018”; https://www.verywellfit.com/top-racewalking-shoes-3436211 4. Outsidepursuits.com,” The 7 Best Hiking Shoes for Women- Reviewed” and “The 7 Best Hiking Shoes for Men Reviewed” https://www.outsidepursuits.com/best-hiking-shoes-women/ https://www.outsidepursuits.com/best-hiking-shoes/ 5. MensHealth.com; easy to scroll down through the sections; for men only. There are 5 top contenders that are compared across each category. Shoe sections include Performance/athletic (Cross trainers, Weightlifting, Running categories), and Casual and Dress non-athletic footwear. Also, there are several categories of a Boots section and one Socks section. https://www.menshealth.com/style/a23118472/mens-health-footwear-awards-2018/?utm_campaign=socialflowTWMH&utm_source=twitter&utm_medium=social-media 6. Bestreviews.com “Best Women’s Running Shoes”; 13 models reviewed; 5 presented/compared. “Best of the Best” and “Best Bang for the buck” were awarded. https://bestreviews.com/best-womens-running-shoes 7. ACTIVE.com. As the side ads start loading the slideshow slows down to a crawl. It’s such slow going to get through the slideshow that it’s not easy to click back and forth to compare. I did not even try. After 2 attempts I left the “trail” section, not getting to the end. The 1-32 slideshow guide categorizes footwear as “Snappy”, “Cushy,” or “Trail”. Snappy: for road or track (slides 1-13; 12 shoes) Cushy: for floating through runs with maximum cushion (slides 14-20; 6 shoes) Trail: slides 21-31 (10 shoes) https://www.active.com/running/articles/the-active-fall-running-shoe-guide?cmp=18N-PB2000-S20-T9-insider-AR3&eps=title_821131 8. Massive site that ranks all shoes: Runrepeat.com “695 Best Running Shoes” ranking by gender, top to bottom scores https://runrepeat.com/ranking/rankings-of-running-shoes RUN & MOVE HAPPY! Scientists in the UK have provided information that may help athletes who are dairy intolerant take advantage of the post-exercise recovery benefits of cow’s milk ingestion! This blog discussion summarizes an article, ”A2 Milk Enhances Dynamic Muscle Function Following Repeated Sprint Exercise, a Possible Ergogenic Aid for A1-Protein Intolerant Athletes?” published by the journal Nutrients in January 2017:
Sport participation that requires strenuous physical activity with a large component of eccentric exercise, especially if unaccustomed, “often causes exercise-induced muscle damage (EIMD)”. Although exact mechanisms aren’t well understood, it’s thought that, as a result of multiple physiological changes in the muscle, function is compromised and muscle pain is evoked after such exercise. Symptoms are known to peak at roughly 48 hours but can persist for 5-7 days. The occurrence and persistence can be detrimental in team sports, in which multiple competitions may occur during a weekly schedule and training must be resumed between competitive sessions. Research has suggested protein-rich supplements (those with whey protein, casein protein, the amino acid leucine, or other branched chain amino acids) can reduced the unwanted effects of EIMD and speed recovery. Dairy milk beverages, with a combination of protein plus carbohydrate, and that have “favourable digestible and indispensable amino-acid score (DIAAS) >1.0, have been shown to expedite recovery. The types of protein present in milk, slow-digesting casein (80%) and fast-digesting whey (20%) are though to deliver a balance of amino acids, especially the muscle-building branched chain amino acid leucine, to muscle such that signaling pathways are activated to speed synthetic processes and suppress breakdown. Athletes with dairy intolerance aren’t able to take advantage of the properties of milk that may enhance recovery after strenuous exercise. It is generally considered that lactose malabsorption is the main culprit causing the symptoms of dairy intolerance. However, evidence suggests,indicates the article, that many who report gastrointestinal symptoms don’t lack the enzyme for lactose breakdown. More recently it has been postulated that a breakdown component (BCM-7) of casein present in regular milk but not in A2 milk may be responsible for causing “motility disorders, inflammation, abdominal pain and loose stools”, and that it may interact with lactose to worsen these issues. The aim of this study was to investigate whether cow’s milk with A2 beta-casein protein was as effective as regular milk (which contains A1 and A2 casein) in lessening the effects of muscle damage when administered immediately after a specific, repeated, muscle-damaging sprint exercise. The hypothesis was that both milks would be equally effective, and that both milks would be more effective than a placebo drink (maltodextrin mixed with water). Methods: 21 male athletes, average age 23 years, who were regular participants in team sports (7=Gaelic football, 7=soccer and 7= rugby) were randomly assigned to receive a supplement after muscle-damaging exercise (15 repetitions of a 30-meter sprint, with 60 second rest between each). None had intolerance to lactose or dairy products. Seven were given regular milk, 7 consumed A-2 milk, and 7 took a placebo drink. Prior to and after exercise (at 24, 48, and 72 hours), each study participant was asked to rank muscle soreness (pain level while executing a squat at 90-degree knee flexion), and perform tests that would measure muscle function (maximal voluntary isometric contraction, countermovement jump [CMJ] height, and 20-meter sprint). Facts: Regular and A-2 protein cow’s milk (500ml) supplements that were consumed immediately after the exercise session contained:
Findings:
Limitations:
They conclude that study findings suggest “A2 milk might offer an alternative to athletes who experience GI [gastrointestinal] issues with regular milk” and that this possibility must be further investigated in those who are intolerant to A1 casein protein. I recently became aware of A2 milk while reading a January 2018 Medscape.com article (reading it requires a free signup) "A2 Milk: Breakthrough of Science or Marketing?" It indicates, “we simply do not have the data right now to determine A2 milk’s benefits, or whether they even exist”. A few other online articles have discussed this new trend with skepticism. Ally Gallop wrote a piece for the New England Dairy Council which offers a basic explanation of lactose intolerance, milk protein allergy, and dairy intolerance. Gallop cautions, “claims that A2 milk reduces dairy-related inflammation, heart disease, type 1 diabetes risk have not been supported by the science. The health benefits of A2 milk remain a theory, and more research is needed.” By the way, the “a2” brand is marketed by an Australian company. The gallon I purchased does not identify itself as organic. Before rushing to switch from regular to the more expensive A2 milk, read a bit about it. There’s still a considerable amount of scientific investigation that will be required before that big question “Is it better for you than regular milk?” can be asked or answered. The most important lesson to take from the EARNED RUNS BLOG post and the references: dairy milk is an ideal protein recovery food for strenuous post-exercise muscle maintenance, and source of calcium, fats, and other vitamins and minerals. In subsequent posts, we will hopefully examine the science that indicates dairy provides significant benefits when it comes to building and maintaining bone health for the BONE STRENGTH FOR ATHLETES page Athletes who consider themselves milk intolerant and omit dairy from their diet may wish to test A2 milk. RUN & MOVE HAPPY! https://core.ac.uk/reader/ https://www.medscape.com/viewarticle/900365. http://theconversation.com/science-or-snake-oil-is-a2-milk-better-for-you-than-regular-cows-milk-62486 https://www.newenglanddairycouncil.org/whats-a2-milk/ |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
CategoriesNew! Search Box
Earned Runs is now searchable! Check it out...
|