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GROUNDHOG DAY IS BEHIND US AND, ALTHOUGH FOR MANY MORE WINTER WAS PREDICTED, it’s time to anticipate spring. In just under 6 weeks, on March 20, 2018 the Vernal Equinox will occur, and the hours experienced in daylight will equal those in darkness. Why wait so long to celebrate increasing light? Meteorological Spring arrives March 1. “The Brightening” arrived February 4. The Brightening?
The Earned Runs blog post on this date last year, February 8, 2017, featured a novel idea put forth in a Backpacker.com item that the seasons be reconfigured so that outdoor enthusiasts could make the most of daylight hours. The first day of “The Brightening” season, an earlier spring equivalent, was proposed as February 4 each year. Backpacker.com described it as the “glorious season in which you can finally plan a trip without a triple set of headlamp batteries.” The Earned Runs post explained that the item’s “writer does not call for chucking the old system but for using the daylight-based year to inform the backpacking world: don’t wait for ‘Spring’ to arrive to plan hikes. Longer days start with “The Brightening”. Earned Runs urged outdoor lovers of other sports to take note and follow the backpacking community’s lead. “Runners and walkers might also benefit from considering the seasons in the same way as hikers. Although we are not as restricted to daylight hours in enjoying our outdoor activity, the proportion of the day in which the sun is above the horizon may affect enthusiasm and the planning of long or destination runs in nearby [or] getaway locations.” Every winter at this time, the reasoning behind a daylight-based seasonal year and “The Brightening” might make good sense to those weary of darkness. We’ve learned from “The Weather Channel”, which has named winter storms since 2012 (the US National Weather Service refrains from this practice), that “LIAM” most recently made its way across the country. It’s a good bet that the rest of the alphabet will be put in play before winter weather is completely behind us. It might be more mentally and emotionally healthy to begin focusing on the positive aspects of February and March. In the next few weeks some Earned Runs blog posts will go with the theme of making the most of daylight in terms of outdoor exercise. It won’t be strictly about running. Last year the post ended with this sentiment: “At the time of this post we will be in the season of Brightening; let’s celebrate and accelerate our timeline to enjoy the great outdoors.” If you’re ready, Earned Runs will help with the acceleration. RUN & MOVE HAPPY! https://www.almanac.com/content/first-day-spring-vernal-equinox https://www.ncdc.noaa.gov/news/meteorological-versus-astronomical-summer—what’s-difference https://www.earned-runs.com/blog/running-in-increasing-daylight https://weather.com/storms/winter/news/winter-storm-names-2017-2018 https://en.wikipedia.org/wiki/Winter_storm_naming_in_the_United_States
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ANOTHER ARTICLE TITLE POPPED UP in my news feed that promised to settle an argument long discussed, “Is it Better to Run in the Morning or the Evening?” Emilia Benton, for ACTIVE.com, does a nice job laying out evidence and an expert opinion that provides information helpful to someone who doesn’t already have an opinion and is truly trying to make an informed decision.
Here’s another perspective: a person’s home and work life schedules and demands won’t stay the same and neither will the preferred time of exercise. The key to determining that preference is time-pressure, in my opinion. The time of day when demands on time are the LEAST, or can most easily be mentally put aside (free from ‘time-pressure’) will win out as the “best”. It will move around the clock as demands shift around the day. And that includes pressures exerted by weather and darkness. For runners, walkers, and fitness enthusiasts with families and yes, pets, early mornings won’t be stress free if there are drop-offs at day care or school pending later in the am. The effort to get yourself and everyone else ‘out the door’ or into kennels can crescendo to a frantic rush for even the most organized person. Benton’s article wisely points out that adequate sleep is crucial to recovery, so cutting snooze hours is not a solution to this type of time-pressure. Exercise at lunch is a blessing to some, especially those who won’t fret about their appearance afterward. Obviously, work demands can shift, and this preferred window of time can close at any point. The expert says his best time is 2-3pm. It was for me too, for about 3 years when living on the West Coast. I got down to work at home at 6am, when my colleagues’ clocks read 9am. It was perfect for answering emails, creating teaching materials, and reviewing research literature. A 2-3pm finish (5-6pm Eastern time) meant there was still plenty of time to get in a relaxing run on the beachfront or on the Rose Bowl track (yes, lucky me). Now, in the darkest days of the year I try to get outside to see a sunrise or sunset, or both. I might split a long session into two shorter sessions. This happens to help when weather conditions are not good at one time of day or the other. A very early pre-dawn start is relatively free of time-pressure, so it is a highly prized opportunity for quiet reflection. In the evening, an indoor swim can provide a whole-body tired feeling perfect for sound sleep. In the summer, all-early exercise is best for me. Benton’s article does not proclaim a best time and encourages each person to find the sweet-spot in the day that allows for mindful exercise activity. Earned Runs urges adjusting that time-pressure-free-slot as necessary. It’s not a one and done decision. RUN & MOVE HAPPY! https://www.active.com/running/articles/is-it-better-to-run-in-the-morning-or-the-evening?cmp=18N-PB2000-S20-T9-insider-AR6&eps=title_500923 SOME RUNNERS FOLLOWING THE EARNED RUNS Half Marathon with ‘SAINTS DAYS’ 5k & 10k beginner training plan may be a bit more experienced and have finished a few races. With emphasis on “finished.” The primary goal in these previous races would have been to NOT drop out or NOT need to slow to a walk except at water stations. With the confidence gained from crossing a few finish lines, these runners may now wonder if they can hope to speed up a bit.
Getting to this point was one of the most exciting moments I’ve experienced in my running career. For about 35 years of sporadic running and entering races without a smart training plan the NEED FOR SPEED never entered my mind. Mostly I hoped NOT to develop tendinitis or some other soft tissue problem that would prevent participation. After paying the registration fee and telling friends of my plans, I would gear up and increase mileage not so gradually. It was a setup for injury and disappointment. I likely needed 10-12 training weeks for the shorter distance races and more for anything above a 10k. However, the goal race would come to my attention 8-9 weeks before race day and I would start then. It wouldn’t occur to me to plan a full year of races. In my defense, I had a busy life as a mother, physician, wife, daughter, and faculty member that took considerable effort, leaving brief moments for impulsive decisions when it came to running planning. If you wish to speed up in your next race, coach/trainer Matt Fitzgerald has 7 excellent suggestions in the article “Seven Ways to Increase Speed Without Increasing Mileage” for RunningCompetitor.com. It is subtitled, “Learn how to squeeze a little more speed out of yourself by making the most of your training.” Perfect! By now many runners are aware of the dangers of overtraining, and don’t want to boost their mileage. Also, non-professionals usually find it difficult to devote more time for more training miles. The methods Fitzgerald discusses are: Vary intensities Be more consistent Practice step cycles Run Hills Sprint Do plyometrics Strengthen your core In each section, he explains how to “squeeze” the particular speed training change-up into an existing plan or busy week. If you have arrived at the magical moment when speeding up initially becomes a goal in your running life, Matt Fitzgerald’s piece will be helpful and timely. Another mental milestone that can become a conscious goal for older runners is the quest for running longevity. To be physically able to run for as many years into the future as possible. Some of Fitzgerald’s advice can help in this area as well. If DECREASED mileage is a goal, 2 of these routines can function as quality workouts in a week or longer cycle that allows for more rest/recovery days, strength training, and cross training. In the first section, he discusses varying intensities and recommends 3 hard and 3 easy runs per week. One or 2 of the easy runs can be swapped for other types of training if the 3 hard runs are high quality. Whether your mileage is higher or lower, you might find that one or more of Fitzgerald’s suggested methods saves your legs and joints from the pounding of mildly intense, but continuous, unvarying sessions. Walkers can benefit as well from this advice to become faster. RUN & MOVE HAPPY! http://running.competitor.com/2014/06/training/seven-ways-to-improve-speed-without-increasing-mileage_29436 https://mattfitzgerald.org/about-matt/ The article, “7 Tips for Mastering the Mental Side of Getting Fit” by Paul L. Underwood for Under Armor’s MyFitnessPal.com blog highlights a portion of the piece that is particularly insightful. This ‘clip’ introduces a key concept, which makes the entire feature worth reading.
Underwood offers up this thought: “being fit isn’t some magical permanent state of being. It’s an act of constant becoming, and it requires a certain discipline to make it a habit”. He references an expert in exercise and sport psychology. The seven tips seem to come from this source, and the first one is introduced by a teaser: “Tip 1 is don’t set goals. We can explain…” Underwood’s discussion of this initial piece of advice is particularly good, and although Earned Runs disagrees with the statement, the premise is essentially cancelled out in the next section, “Don’t exercise – train.” That first tip underscores the fact that for a previously inactive person, the promised rewards of following a fitness program aren’t delivered up front. Most feedback is likely to be negative rather than positive. Better health, improved mood, weight loss, a sculpted body might be experienced several months into a program, but not in the initial difficult stages when new tough routines must be established. The message is that this process is difficult for everyone, whether new or seasoned, so don’t give up, don’t become discouraged. The second tip brilliantly advises adopting an attitude of ‘training’ rather than ‘exercising’ in a fitness program. And here’s where the contradiction with Tip 1 comes in: to train there must be a goal challenge that is undertaken for which training is preparation. Goals aren’t necessarily bad, but unreasonable goals can be self-defeating. Earned Runs believes that committing to a succession of attainable challenges, then training safely to meet each one, will foster a habit of lifetime fitness. The fifth tip is about self-definition as an active person, “rain or shine,” to help with motivation. Earned Runs thinks people who train consistently should consider themselves athletes. Because, to help preserve this image, nutrition, sleep, recovery, and other health habits might more easily be established and continued. Framed in this way, life activities might more easily and mindfully be adjusted to maintain such an attractive self-view. Let’s get back to that quote mentioned at the beginning of this post. It stated, “being fit isn’t some magical permanent state of being. It’s an act of constant becoming, and it requires a certain discipline to make it a habit”. Committing to a succession of attainable goals, training and then achieving each goal, and seeing yourself as an athlete in the process can, over time, help you acquire the type of discipline required to become fit. The discipline doesn’t just happen; it must be developed. However, each time a challenge is met, self-confidence is gained and the motivation to persevere is increased, which translates to greater discipline! Want an example? Earned Runs provides a year-long, step-wise approach to consistent training toward specific goal races, then allows a summer break in which to physically and mentally rest and recover and have fun in the longer and warmer days: *Early Fall: beginner 5k training plan preps runners/walkers for a Thanksgiving Day Turkey Trot, the most popular race of the year to run with family and friends. *Late Fall: ‘On to the New Year’ 5K plan maintains training up to New Year’s Day and provides an amazing start to the upcoming year. *Winter & Spring: Half Marathon with ‘SAINTS DAYS’ plan; trains you for a 5K, then a 10k a month later; both are fun, themed-race opportunities. Those who choose to can work toward a mid-spring 13.1-mile effort. *Summer: Run/Walk Across America, Streak Running, Fastest 5K, and the Walker ‘Series Sweep’ Challenge are offered to allow a change of pace and chance to cross train and enjoy other summer sports. At the end of this full year, trainees should have gained considerable experience and confidence, and are ready to resume competition in the fall for longer or shorter distance races. By this time, they are likely to understand the concept that fitness is a process of ‘becoming’. A racing bib is a symbol of athletic endurance competition. Earned Runs provides free bibs for training and motivation. The bibs can be used as well for custom-designed competitions, especially if organized events aren’t affordable, available, or convenient. Want to master the mental side of becoming fit? Look to Earned Runs for help. RUN & MOVE HAPPY! http://blog.myfitnesspal.com/7-tips-mastering-mental-side-getting-fit/ WEEK 4 HALF MARATHON 2018 with SAINTS DAYS 5k and 10K Training Plan Today is Super Bowl Sunday so it might be a wise to get your recovery walk in early to leave the remainder of the day to enjoy the fun and excitement. The calendar is counting down to February 14 and St. Valentine’s Day! That means the first of the Saints’ Days Races, the 5K, could be scheduled this Saturday for some runners and walkers. You may wish to run/walk a custom event using Earned Runs bibs or in an organized competition. If weather forecasts of extreme cold or snowy conditions threaten to prevent your participation in an organized event you may be out the registration fee. However, that shouldn’t stop you from accomplishing a goal race. Schedule a personal event on another day of the week and pin on the bib or fold it in a pocket. Early morning before work, school, or other necessary appointments are scheduled is a perfect time for a race. Later in the day may work even better, as your mental energy can be focused on competition. Good Luck to all 5K racers this coming week/weekend. RUN & MOVE HAPPY! The XXIII Winter Olympic Games in PyeongChang, South Korea officially begin with the Opening Ceremony on February 9, 2018. But NBC media coverage of events will be begin February 7 at 11pm Eastern Time on NBCSN, with mixed doubles curling. Live. There won’t be a tape–delay, reports an item from Sports Illustrated’s si.com, written by Richard Deitsch.
The network coverage will extend across NBC, NBCSN, CNBC, USA Network, NBCOlympics.com, and the NBC Sports app. The Opening ceremony will be aired in primetime and won’t be tape-delayed in non-Eastern time zones. There’s more information about coverage in Deitsch’s article. It’s quite complicated and must-reading for those who plan to catch as much as possible of the international sports festival. A competition schedule is available on the PyeongChang 2018 official website. There aren’t any running, walking, exercise/fitness, or obstacle events in the Winter Games. However, even though some do not plan to get caught up in Olympic fever for that reason, like influenza it’s spirit is infectious. We may not be able to resist bingeing on the 2 week sport extravaganza. The Opening and Closing Ceremonies will showcase winter outdoor apparel worn by all athletes in procession. There will of course also be technologically advanced gear and garments designed to allow or assist with top performance in specific sport and team competitions. As in past Olympics it’s predictable that I’ll start to browse internet shops for merchandise while watching the ceremonies and competitions. I don’t ski, snowboard, curl, or luge, but the hats, gloves, and scarves are usually so colorful and cool, and look so great on the young athletes, I want to wear the same items. Much of my outdoor gearfor walking and running, except for safety vests and jackets, comes in dark grey or black tones. This year I’ll be able to ogle the athleisure wear. it’s most tempting to shop for the same official pieces the athletes wear. Usually by the time the Olympics air these items are all sold out. Especially the more affordable accessories. The most expensive high-tech jackets or uniforms might still be available for purchase but are beyond my pocketbook’s reach. Sometimes I’m hoping to find something that would be a great gift for someone else. To encourage their efforts in a favorite winter sport. Official USA Olympic opening /closing ceremony and some team uniforms gear have been revealed. The NBC Today Show highlighted Ralph Laren jackets, hats and gloves. An article in bustle.com reports on the special heating elements built into the beautiful red-white-and blue jackets. Instyle.com also published Olympic fashion news. On the Ralph Lauen website it appears ALL official items are expensive, and some are already sold out! Same with the Nike and Burton collections. Others can’t be found on the store webpages, like the Nike USA Medal Stand Summit Jacket System. Many of the costly as well as cheaper items in Burton’s Snow Board Team Gold Elite Collection are sold out. The good news is that affordable non-official items are being sold on the official Team USA shop. Other athletic wear companies have attractive Winter Olympics collections that are still in stock. But be aware that what you find desirable will be desireable to others too, and may sell out once TV coverage of the XXIII Games ramps up. If you want to bright up outdoor or indoor winter gear with Olympic-themed clothes, better browse and buy soon. Regardless, enjoy the spectacle and amazing athletic feats that are sure to be part of PyeongChang 2018. RUN & MOVE HAPPY! https://en.wikipedia.org/wiki/2018_Winter_Olympics https://www.si.com/tech-media/2017/11/28/nbc-winter-olympics-tv-schedule-live-stream-watch-online https://www.pyeongchang2018.com/en/game-time/results/OWG2018/en/general/competition-schedule.htm https://www.bustle.com/p/who-designed-the-team-usa-opening-ceremony-uniforms-this-designer-is-familiar-with-gold-medal-looks-8050910 https://www.ralphlauren.com/men-olympics-feat https://www.ralphlauren.com/women-olympics-2018 https://store.nike.com/us/en_us/pw/n/1j7?sl=olympic https://www.burton.com/us/en/c/gold-elite-collection http://www.instyle.com/awards-events/sports/usa-olympic-team-uniforms http://www.teamusashop.com TODAY'S SCIENCE PIECE DOESN'T TAKE A DEEP DIVE INTO RESEARCH, mostly because the research has yet to be conducted. At least that which studies the youngest group of future runners.
However, for runners who wonder about including and encouraging children in the sport, Amanda Loudin’s article for MotivRunning.com, “Kids and Running” provides some guidance. Parents may be in this category, but also loving relatives, friends, neighbors, and youth fitness program leaders. As adults, we might look back over time and recognize how much we have enjoyed and benefited from running. Perhaps we wished someone had urged us to begin much earlier in life. The last portion of the article contains the most important consideration in this area, I think. Throughout my entire medical life similar words have been used with regard to the care of the young. “Children are not small adults” indicates a 2003 position statement quoted by Loudin from a “Clinical Journal of Sports Medicine” article on marathon running. “Their anatomy and physiology are developing and not fully mature” it continues. Adults must be mindful of the risk of injury to bones, cartilage, and growth plates in growing children. With that caution put forth, the advice in Loudin’s article makes perfect sense. Below are some bullet-points of suggestions provided in the piece for parents and others hoping to encourage running as a potential lifelong passion in the younger set. The article itself presents a fuller discussion and is woth reading. * Keep it fun * Make it a kid-kid, age-peer experience * Limit mileage especially below the age of 10 * Discourage single-sport concentration and intense training * Encourage participation in different athletic activities * Empower kids to take the lead in their own training and competition The AAP guideline reference in the Loudin article was issued almost 15 years ago. A search of the medical literature for updated guidance generated an article, “Pediatric Running Injuries” published in 2010. The introduction of the piece acknowledges that as participation of children in athletics and running in particular increases, there has been a significant increase in overuse injuries. “Current guidelines for overuse injury prevention”, it says, are based on “consensus and expert opinion” and that “further research is needed to provide” guidelines that are “evidence-based”. It also explains that the youngest age group in the few research studies that address the specific topic of running injuries in children age 5-18 years, with reliable data, is HIGH SCHOOL cross country runners. Which means there is no similar research data from the younger groups on which to form guidelines. Most of the “Pediatric Running Injuries” article was dedicated to discussing MEDICAL CARE FOR conditions that occur in growing athletes as well those affecting all age groups. There are sections on marathon running in children, overtraining and burnout (known as overtraining syndrome) in young athletes, and the need for additional research. On the topic of marathon training the article indicates that the AAP revised its earlier position, “acknowledging the lack of evidence to support or refute the safety of children participating in marathon running”. A “well-designed weekly training program that ensured safe running conditions and provided appropriate education on endurance training” was recommended. There were additional comments, but no hard and fast rules set down that define a clear path to follow. Mostly trainers and coaches are urged to keep the overall health of children at the “forefront of priorities.” Included in the piece were American Academy of Pediatricians guidelines to prevent overtraining, overuse injuries, and burnout in young athletes that provided actual numbers! (1) Encourage athletes to take at least 1 to 2 days off from athletic training each week (2) Advise athletes to not increase their weekly training regimen by more than 10% per week. (3) Recommend that athletes take 2 to 3 months off from a specific sport each year to allow for physical and mental recovery, and to work on strength and conditioning (4) Emphasize that sports participation should be for fun, sportsmanship, safety, and skill acquisition (5) Be alert to signs and symptoms of burnout or overtraining, including nonspecific muscle or joint problems, fatigue, or poor academic performance Of all the information presented in this scientific piece, the above 5 recommendations seem to be the most helpful, and can be applied to encourage injury-free athletic training in all age groups. RUN & MOVE HAPPY! https://www.motivrunning.com/runner-training/kids-and-running/ https://www.ncbi.nlm.nih.gov/pubmed/20610035 FAT THURSDAY & PACZKI I’m of Polish heritage, and a tradition in my family, before the start of the Catholic Lenten season on Fat Tuesday (otherwise known as Mardi Gras) is to eat a deep-fried pastry called paczki. These tasty creations have the reputation of being high in calories and fat, and to not be on the modern list of foods that are ‘healthy’.
The planned purpose of the post was to dispel these myths by comparing the filled-bun’s ingredients and calorie count with those of other breakfast sweets. And to show runners that it wouldn’t be too exhausting to burn the calories needed to ‘earn’ one or two for the special occasion Then I searched the internet and learned about Fat Thursday,or Tłusty Czwartek. According to an item from Wikipedia this day represents a traditional “Catholic Christian feast marking the last Thursday before Lent” which is “associated with the celebration of Carnival.” A time of fasting, the 6-week long period of Lent would not provide an opportunity for feasting until Easter. Thus, this Thursday was a day that became dedicated to the gathering of friends and families to “eat large quantities of sweets, cakes, and other meals usually not eaten during Lent.” The way my mother explained it, the sugar, fruit, eggs, cream, and fat in the household would not be needed until Easter. To avoid spoilage and waste, the cupboards and larders were cleared of such items and used to make rich pastries. Wikipedia indicates that the most popular of these all-national Pre-Lenten foods are the paczki, from Poland. Wikipedia says Germans have fist-sized ‘berliners’ donuts filled with rose marmalade, and the French have faworki dough fingers served with powdered sugar. In Spain celebrations include a “square pastry called a bizcocho (see also Bizcocho) and a round pastry called a mona.” Who knew I could legitimately be within traditional boundaries starting to eat pączki a full six days before Ash Wednesday, the first official day of Lent? Another entry in Wikipedia explains,”Pączki have been known in Poland at least since the Middle Ages. Jędrzej Kitowicz has described that during the reign of August III, under the influence of French cooks who came to Poland, pączki dough was improved, so that pączki became lighter, spongier, and more resilient.” There are numerous fillings, including plum, poppyseed, raspberry jelly, blueberry preserves, apple, lemon custard, and Bavarian crème, to name a few. Surfaces are dusted with granulated or powdered sugar, sometimes frosted, and occasionally plain. Which leads to one of the points I was originally hoping to make in my Pączki post, that properly made, they are light and fluffy, not fat-soaked, heavy-tasting and weighted calorie bombs. If this is your experience, find another source, preferably an established ethnic bakery. If they are heavy it is because of the filling, not the fat. The same entry, mentioned above, says a bit of grain alcohol was added to the dough before cooking, which as it evaporated prevented the absorption of oil deep into the dough. One last point. Although Fat Thursday is more popular in Poland, it is celebrated as Pączki Day in some immigrant packed centers in the USA. There are eating contests in Evanston IL and Hamtramck MI! Okay now let’s get to the ingredients. Rather than provide a listing with calorie count here’s a recipe. You can check it out and determine for yourself how delicious it might be to celebrate February 8 (Fat Thursday) or February 13 (Fat Tuesday) with one or several. Add an extra mile of brisk walking each day from February 1 through February 13. At roughly 65-100 calories expended per mile depending on your weight, you’ll be able to afford this tradition! RUN & MOVE HAPPY! https://en.wikipedia.org/wiki/Fat_Thursday https://en.wikipedia.org/wiki/Pączki https://www.thespruce.com/polish-paczki-doughnuts-recipe-1136411 ONE DAY, ONE SMALL SEGMENT AT A TIME APPROACH TO A BIG GOAL “Why Chip Gaines Is Starting Small as He Trains for His First Marathon” by Faith Brar for SHAPE.com is subtitled, “Every day of training…is something to be proud of…because I’m making it happen”. There’s been a fair amount of buzz generated by the “Fixer Upper” star’s announcement of his intent to run a marathon. Anyone who has watched the show is familiar with this loveable guy’s easygoing approach to remodeling homes with his designer partner wife, Joanna. So, it’s not a huge surprise that his training program would not be on the extreme side of intense.
According to Brar’s report of Gaines’ recent blog post, he will be working toward the 26.2 mile distance achievement in small incremental increases of 0.2 miles. He explains that “for every run on my training schedule, I’ll be tacking on that extra.2-kind of a catalyst to remind me that it all starts with the small stuff.” For anyone training to finish a race distance longer than they have previously attempted, Gaines might be someone to follow in the next months for inspiration. He is quoted further as saying “I have to remember that no matter what, I can always run .2 further than I think I can. And when race day comes, all I’ll be focused on is that first .2, then the next, and so on.” Love his perspective! Thanks to Faith Brar for emphasizing this aspect of Chip Gaines’ training; it’s a philosophy that some might wish to embrace when taking on other challenges. RUN & MOVE HAPPY https://www.shape.com/celebrities/celebrity-workouts/chip-gaines-training-his-first-marathon https://magnoliamarket.com/training-log-first-run/ https://www.runnersworld.com/celebrity-runners/chip-gaines-is-running-a-marathon-with-help-from-runnings-most-inspirational-pro Kristina LaRue RD, CSSD, LDN provides a rundown on “8 Trends to Know About in 2018” in an article for the MyFitnessPal.com blog. The experts referenced in LaRue’s piece provide some cautionary comments.
1. Activated charcoal: jet black ganules; can interfere with food and medication absorption. Earned Runs: an article in SHAPE.com discusses at length toothpaste made with this material; it can be too abrasive, not include or deactivate fluoride, and is not best for whitening. https://www.shape.com/lifestyle/beauty-style/does-activated-charcoal-toothpaste-really-whiten-teeth 2. Matcha: anti-oxidant laden, powdered green tea with good amount of caffeine. Earned Runs: Cautions include possibility of ingesting too much lead over time, as actual leaves are in drinks or foods. https://www.huffingtonpost.com/2015/04/05/what-is-matcha_n_6988710.html 3. Kombucha: fermented sweetened bubbly tea that contains some alcohol; reason some may wish to avoid. Earned Runs: Making kombucha involves use of bacteria, usually of the type considered to be probiotic, “but if not prepared properly, the drink can grow harmful bacteria or mold”. There’s also a caution that it is high in sugar and caffeine https://www.webmd.com/food-recipes/news/20160125/kombucha-tea-is-it-safe 4. Tumeric teas and lattes: spice obtained from a root; bright yellow powder is major component of curry; contains curcumin, the ingredient that has reported health benefits. Earned Runs: as with any supplement it can interact with some medications. Reported side effects include gallbladder contractions, nausea and diarrhea. Curcumin in it isn’t well absorbed; taking it with a component of black pepper (piperine) or fat/oil improves absorption. https://www.webmd.com/food-recipes/news/20171213/is-spice-rack-staple-turmeric-a-health-star? 5. Collagen: colorless, odorless protein powder derived from animals or fish. Earned Runs: has been considered low quality/incomplete protein; doesn’t contain all essential amino acids. Some studies show health benefits {the few studies I reviewed compared collagen supplementation with no protein supplementation, not with other protein sources. Not sure benefits are specific to collagen or any protein). Caution: allergic reactions, high calcium intake. https://www.healthline.com/nutrition/gelatin-benefits https://www.livestrong.com/article/325664-side-effects-of-taking-collagen-supplements/ 6. Plant based dairy alternatives; Plant based milks contain sugars; care must be taken. Earned Runs: all milks are not equal to cow’s milk or each other in nutrients, and all will require sugar for sweetening. Calcium is most important component which may be deficient http://www.huffingtonpost.co.uk/entry/nutritional-value-of-plant-based-milk-alternatives-soya-hemp-oat-almond-coconut_uk_58ee2724e4b0ca64d91ad750 7. Moringa: anti-oxidant- and iron-rich ‘super powder’ taken as a tea or used as powder. Earned Runs: leaves are safe but seeds, stems, and root are toxic to humans. Caution is urged. http://www.huffingtonpost.ca/2015/10/08/moringa-benefits_n_8263868.html https://www.webmd.com/vitamins-supplements/ingredientmono-1242-moringa.aspx?activeingredientid=1242 8. Mindfulness: mind body focus when it comes to eating. Earned Runs: think before you just eat; there are many experts and centers that offer advice to avoid binges. http://www.nytimes.com/2012/02/08/dining/mindful-eating-as-food-for-thought.html Summary Other than mindful eating trend, the other 7 trends involve ingestion of specific foods. The promised health benefits of each have not been supported by medical research. This fact does not indicate those benefits don’t exist. However, it just reminds us that moderation is the best approach to intake. If a small amount of a food is good, more is not necessarily better, and potentially may be harmful. The substance itself may be safe but accompanying ingredients, methods of processing, or food / drug interactions, may cause concerns. Substitution with other essential foods may present a problem as well. However, it’s exciting to know that new foods may be found that potentially will enhance health, some of which are actually time-tested old world remedies. RUN & MOVE HAPPY! http://blog.myfitnesspal.com/8-trends-know-2018 ROUGHLY 4 MONTHS AFTER THE 2ND EPIC WALK, the leaders and founders of Everwalk appear to be re-energized in 2018 and have some new events in the works. A newsletter email informed me that, following the September 2017 Epic Walk New England, EverWalk is busy planning 3rd and 4th Epic Walks. Possibly from Vancouver to Seattle, and Philadelphia to New York City, that will cover “140-150 total miles”, over 7 days.
There’s also an announcement of the upcoming formation of a 110.86mile Club. The short blurb indicates walkers will be rewarded each time they cover this distance in one month. The significance of this mile number was not revealed, but since the website is re-launching in April, look for more information then. Another event that might make a walking adventure available to many, many walkers across the country is 2022: The Yearlong Epic. The website explains that the “plan in 2022 is for Diana and Bonnie to lead a 20-mile EverWalk in all 50 states, every Saturday a different state. 50 walks in 50 weeks. There is much to organize before 2022. Stay tuned.” These are events which families and friends can anticipate and then participate! Now is the time to at least consider becoming involved. Do you remember the Solar Eclipse on August 21, 2017? Were you scrambling to find protective eyewear to make safe viewing possible? Did you regret not making plans to travel to the “path of totality”? Epic Walks are not even close to representing the same level of life-changing experience. But lessons learned about advance preparation for last summer’s total eclipse might serve to motivate planning for future movements that could generate regret for not joining. Once excitement peaks, the opportunity to participate is greatly diminished. The Summer Olympics in Los Angeles 2028 is certainly in the category of lifetime dream experiences! In Paris in 2024, in Tokyo in 2020, and the 2022 Winter Olympics in Beijing. It’s winter, and the blahs can catch up to us. Take a bit of time now to dream about these fun future events and who might participate with you. Epic Walks are to be planned in various other cities in upcoming years. It’s best to sign up for alerts now to stay informed, if the scope of such undertakings appeals to you. RUN & MOVE HAPPY! www.everwalk.com WEEK 3 HALF MARATHON 2018 with SAINTS DAYS 5k and 10K Training Plan You may become more aware of the progress you are making in training after leaving January and entering February. If you feel comfortable with the schedule, and want to add a different type of workout, the Tuesday run might be used as a as a speed or hill workout. Speed: Run the first mile/10 minutes at an easy pace, about conversational speed. Run the middle 10-12 minutes in intervals of 2 minutes at higher intensity in which conversation would be more difficult, allowing speaking only in short phrases, followed by one minute easier. Four cycles would be about 12 minutes. Run the last 8 minutes easy. Cool down with a brisk 10-minute walk. Or, find another speed workout you like better. Hill: Alternately, run the middle segment intervals on a hill, with the run/up-walk/down cycle taking about 2-3 minutes. In cold weather, hill workouts can be convenient if you drive and park or are working/living near the “hill” (parking ramp or actual hill). There’s only a half mile distance to cover for the out-and-back for the first mile segment, somewhat less for the last segment, and the middle hill segment can be near to where you parked your car or left the building. Just think, the days are getting longer and you are getting stronger if you are incorporating the strength work into the week’s work and performing the dynamic warm-ups. RUN & MOVE HAPPY! Walkers: For another type of workout you can also change the Tuesday HIIT (High Intensity Interval Training) to a hill workout. Warmup for 10 minutes on a flat stretch, walk up then down on a hill that takes about 2 minutes to climb then 2 minutes to descend. Five cycles of uphill-downhill repeats will take about 20 minutes. You don't actually need a cool-down, so after the last downhill, you are finished! Both runner and walker plans (below) are also on the RESOURCES page: final_half_marathon_w_saints_days_2018_part_1_january_11.pdf walker_saints_days_5k___10k_2018_training_plan_draft_14_january.pdf QUICK TRAVEL WORKOUT Runners and other recreational athletes-in-training who hit the road for work might hope to book places to stay at destinations that have fitness centers. High-end hotels have such amenities and oftentimes also offer spa, pool, or even running track facilities. But if this level of comfort is not what is available for your trip, an affordable inn with a treadmill in a small room would be a welcome, if low end luxury. After working diligently to achieve a certain level of fitness or training, an upcoming 3-5 night stay away from home can appear to be a setback in the making if travelers must rely on themselves to secure needed exercise opportunities.
If new to strength training, overcoming uncertainty and inertia to start could have been the most difficult part of the process. A pause in schedule could slow precious momentum. Valetmag.com offers a solution to this problem with an in-room bodyweight workout consisting of a warm-up and 4 exercises: Burpees, triceps dips, decline push-ups, and overhead squats. Since it’s Saturday, if you’re on a trip, check out the demonstrations if you aren’t familiar with these moves. Perform the quick workout, and go exploring and sightseeing if possible! RUN AND MOVE HAPPY! http://www.valetmag.com/the-handbook/living/hotel-room-body-weight-exercises.php
TRAIL SHOE STUDY NEWS FOR WALKERS AND RUNNERS The results of a study published in the October 2017 issue of Journal of Sports Medicine and Physical Fitness by French researchers provides insights that might be helpful in the selection of athletic shoe type. It is the only project, in my recall anyway, in which runners and walkers were involved, the results applied to both groups, and the discussion detailed potential differences.
The researchers hypothesized that highly-cushioned maximalist shoes generated less thigh muscle oscillations (and less pain and injury risk) than minimalist shoes, which provided greater running economy. They sought to determine if wearing a thigh compression sleeve would lessen oscillations in minimalist shoe wearers. In other words, the scientists wondered if the experience of wearing a higher performing minimalist shoe could be improved comfort-wise WITH compression, to the level enjoyed by maximalist shoe wearers WITHOUT compression. The research protocol attempted to demonstrate whether wearing an elastic thigh compression sleeve would reduce the number of muscle oscillations (“vibrations generated by impacts with the ground”), measured in 2 of the quadriceps 4 major muscles, in walking and running athletes who wore minimalist versus maximalist shoes. Such oscillations had been tied to greater pain and injury rates in previous research studies. Details; the French scientists knew from previously reported research that:
Study design: Eleven healthy males were recruited for the study, with a mean age of 25 years and BMI of 22. Muscular oscillations were recorded on two thigh muscles used in trail work, the vastus medialis and rectus femoris. Participants performed 16 one-minute runs on a flat treadmill, in random order wearing maximalist or minimalist shoes, walking (up to a speed of 6 km or 3.7 miles per hour) or running (up to a speed of 10 km or 6.2 miles per hour), without or with compression sleeves*. Three different compression pressures were applied to the thigh using the sleeve (low, moderate, high). Thigh circumference determined compression sleeve size. The findings: 1) maximalist shoes significantly decreased muscular oscillations in thigh muscles during walking and running 2) sleeve compression significantly reduced oscillations in both types of shoe wearers 3) the greatest oscillation decrease occurred when compression pressure was highest 4) minimalist shoes with high compression reduced muscle oscillations as much as maximalist shoes with lower compression. Walking v running discussion: a) During walking, initial contact with the ground is made with the heel in both minimalist and maximalist shoes, according to a meta-analysis referenced by the study. Therefore, the decrease in oscillations in walkers wearing maximalist shoes was thought by the study researchers to be linked to lower impact at the heel due to cushioning by the thick sole. b) Point of initial contact with the ground in runners isn’t consistent, according to the same meta-analysis. Minimalist shoe wearing tends to move landing to mid-foot which decreases impact. There are other biomechanical adaptations that occur with minimalist shoes to reduce impact but the higher speed involved in running increases impact force and oscillations more than the helpful biomechanical changes decrease it. Therefore, maximalist shoe cushioning has a major role reducing oscillations in running just as they do in walking. Compression sleeves: reduce muscle oscillations whether worn on calf or thigh, which may be related to better muscle support and reduction in stride length. Earned Runs comment: The title of this research paper “Maximalist vs. minimalist shoes: Dose effect of elastic compression on muscular oscillations” by Jules Gellaerts and colleagues doesn’t indicate that the study was designed to help trail runners but the introduction provides this information. However, thigh muscle oscillations could not be measured if participants ran and walked over this type of terrain, so instead the work was performed on a flat treadmill in a laboratory setting. As a result, the good news for runners and walkers is that this study’s findings may pertain to both road and trail enthusiasts. Elastic compression in this study was applied via a thigh sleeve. Many runners wear calf sleeves. The discussion suggests both calf and thigh compression may have similar benefits, but in this study the results are only derived from the use of thigh compression. The researchers did not include participants who wore traditional shoes, which are neither maximalist or partial/fully minimalist. Women and older participants were not part of this study. Final impression: shoe selection remains a matter of preference for most runners and walkers. Studies like this one may help inform our choices especially when it comes to less traditional shoes, and the decision to wear compression gear. Over the long, non-professional athletic career many wish to enjoy, avoiding injury would seem to be an important goal. Perhaps the addition of compression gear may assist with remaining healthy. RUN & MOVE HAPPY! *CompresSport ForQuad Compression Sleeve (thigh); below is possible product used in the research study, available on amazon.com. https://www.ncbi.nlm.nih.gov/pubmed/28085121 The previous Science Friday blog post (January 12, 2018) featured research that indicated exercisers may receive more health benefits from endurance work if they had more lean muscle mass and less body fat. In lean individuals, endurance exercise 3 times per week was associated with a change in the intestinal microbiome that lead to increased gut production of protective substances called short-chain fatty acids (SCFA).
An article, “How to Lift Weights to Lose Weight”, by Cinnamon Janzer for Under Armor’s MyFitnessPal.com blog has helpful suggestions on how to start increasing lean muscle mass. Janzer’s piece focuses on weight loss, and the quoted expert, Bill Evans, explains how achieving a greater muscle mass allows sustained calorie burning because of a consequent increase in metabolic rate. The article reports that the expert’s research work with women showed only 2 days per week was required to see changes. Other reasons to strength train have been highlighted by Earned Runs training plans. Above all to be STRONGER!!! And to avoid injury while running, walking, cycling, etc. Evans makes a great point that previously weak individuals generally become more active because they CAN! Janzer’s advice: start anytime and workout at home. The article goes on to offer suggestions on how to strength train at home. Earned Runs take: one of the advantages of starting strength training at home is that it allows working with lower weights and increasing weights in smaller increments. Many gyms will have several sets of 5, 10, 15, and 20 pound dumbbells on hand. Beginners may find it easier to progress using their own 3, 4, 5, 6, 7, 8, 9, and 12 pound weights until comfortable performing prescribed exercises. After confidence is gained at home, trying a session in the gym weight area may be less daunting. As the DRAFTmagazine.com article urged (featured in a previous blog post January 13, 2018), “just start”! RUN & MOVE HAPPY! Science Friday: Microbiome Research http://blog.myfitnesspal.com/lift-weights-lose-weight |
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
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