The runner's high

An interesting piece in Scientific American on the runner's high which looks at different explanations for why it happens - interestingly scientists seem to be in the dark on this one.....

It hurts so good: the runner’s high

Jez Bragg on trail running

Jez is an amazing athlete

Stability and Mobility for natural running

Excellent stuff from the Natural Running Centre

Lots of good stuff here on posture, gait, mobility and stability



thanks to Jim Hansen for pointing this out

I hate running

I really don't enjoy running that much.  But every year I do a mass participation 5K here in Edinburgh...without training for it.  I walk in the hills every week and do a strength training session too but don't run.  Sometimes I go through a phase of doing some sprints but not lots.

As long as I can run round this course without training I think I am doing OK.

Elite marathoners run very fast.....

Jim Hansen posted this on his blog (which is always worth reading)  earlier and I thought I'd put it up as well.  It is really stunning just how fast an Olympic level marathoner runs.

Jim says:

This is in a subway station in New York City. People are trying to keep up with Ryan Hall for 60 feet. This is his pace for a full marathon. Even Ryan had a hard time keeping up in street clothes. I think it is a neat way to make people aware of how fast the elites do run.

Backward Running

This is a bit wierd



Is backwards the new barefoot?

A goodie bag?

Earlier today I participated in a 5Km fun run in Edinburgh - the Great Winter Run.  About 1300 were there for a snowy run around  Holyrood Park.

I don't run very often and in preparation for this just did 2 interval sessions over the past 2 weeks and while I did not post a great time (I was 31 minutes) I got around comfortably with no problems on a snowy and hilly course.

But that is not the point of this post....At the end of the race - as it usual at these events - we were given a goody bag.  The contents are below.  I laid them out on the floor when I got home.

• A medal - thanks
• A space blanket - handy.  Will go in my hillwalking kit
• A nice cotton long sleeved T shirt - fine it is good and I will wear it
• Fajita seasoning - ??? eh? WT Heck?
• Andrex toilet roll - why?
• Powerade - yuck.  I will pour it down the toilet and perhaps use the empty bottle
• Powerbar - yuck...throw away or maybe emergency rations in the bottom of my rucksack...but I'd have to be desperate
• Jointace gel - no idea what this is
• Scholl Party Feet Blister Pack - handy for the first aid kit
• Nature Valley Granola bar....again I will not eat this by choice 
• Eat Natural bar... again I will not eat this by choice
• A liquid washing detergent capsule - again........ why?

A wierd mix.  The food and drink was all sugary crap.  Useful things - blister packs, space blanket......Then there was random stuff:  toilet roll, washing detergent, fajita seasoning.

Weird

Video Interview with Erwan Le Corre

After Saturday's clinic Naeem  - The Running Engineer - interviewed Erwan and talked about running, particularly Pose technique.

Barefoot Running - A Guide

Matt has pulled together a good page on barefoot running. Definitely worth a careful read.

The Evolutionary Correct Guide to Running

I am totally in agreement about some of these points, especially posture and walk breaks which are linked. I often see joggers run past with awful posture, bent over, shuffling along. To me one thing that stands out from them is that they do not look fit....they look by their very posture and stance to be damaged. Body language would mark them out as weak, and lacking in "pride" and confidence. They do not look like they could defend themselves. They look like prey....not hunters!

I want fitness to by accompanied by a stance that expresses health and confidence. The bent over shuffle doesn't do that. I'd rather people walked with confidence and pride than shuffled along looking tired and broken down.

If yo are too tired to run with decent posture and style then walk for a while!

Long Distance Running - bad for the heart

Just a quick heads up on a couple of articles I saw over the weekend indicating that long distance running is bad for the cardiovascular system, despite apparently positive impacts on the normal metrics for cariovascular health.

Kurt notes and points to one on Medpage

Open Water Chicago points to a separate report on the same research in abcNews

Researchers at the Minneapolis Heart Institute and Foundation found that these runners faced a greater risk of accumulating plaque in their coronary arteries – despite having less body fat, lower LDL cholesterol levels, and lower heart rates.

An abcnews comment amuses me:

No one is sure exactly what the plaque findings mean.

Well, we can guess.

Barefoot Ted

I've previously pointed to the excellent book Born to Run, which looked at barefoot running within a narrative of a marathon in Mexico involving the Tarahumara Indians.

The book also features "Barefoot Ted" here he is talking to the Google Staff:

Born to Run

I've mentioned this book before. Highly recommended. Here is the author explaining more.



Hat tip to Recover your stride

West Highland Way Race

Each year some lunatics race the West Highland Way, a 95 mile trail that goes from Glasgow to Fort William through the West Highlands of Scotland.

This years race was held last Saturday and it was fascinating reading the accounts of some of the runners.

John Kynaston has a great blog detailing is preparation for the race and it was good to read that he once again managed to complete the course in under 20 hours. I am not sure if it is a healthy pursuit, but it is some achievement!

There is another account of the race here.

I have walked bits of the route and could not imagine the endurance that these guys have to run it!

Book Review: Born to Run

I love the way that the internet exposes you to such a wide range of ideas and writings. I am really grateful to be connected, through blogs and websites, with so many people who point out new ideas and books.

A couple of weeks ago, Matt Metzgar's blog noted that he was reading a new book - Born to Run. He heaped praise on it. I trust Matt and value his opinion, so I thought it was worth risking the price. I ordered it from Amazon and have been totally blown away by the book.

Born to Run works on so many levels - it is a documentary and biography, it is science and sports journalism, it tells a human story with some eccentric characters and is transporting travel writing.

Spinning the structure of the book around an underground ultramarathon in Mexico, MacDougal, weaves together the story of a boxer (Caballo Blanco / White Horse)who drops out of the world and escapes to live among the Tarahumara Indians. The indians inhabit what is presented as a utopia. There are few diseases of civilisation, 60 year olds habitually run 40 miles or more. There is no money, great community spirit. The boxer dreams of racing these indians against some of the world's best ultramarathoners....and ultimately he does, an exciting and genuine race free of the commercialism and marketing that rides on the back of so many athletes.

Within this complex we learn about natural running style - similar to POSE running - and the disastrous history of running shoes. As shoes got more complex, runners got more injured.....yet the shoe companies keep churning out more and more complex and expensive shoes. We are shown the roots of human running - we are endurance athletes. We can run slowly for a log time. We are shown the gradual erosion of utopia as drugs and other corruptions - such as running shoes - seep into the society. We are shown how some of today's best runners share the running style and the more basically the joy of the Tarahumara. They are exuberant animals (incidentally Frank Forencich is hooked up with one of the key characters here - Barefoot Ted)

This is great writing. I read it quickly - could not put it down - and was genuinely disappointed when I reached the end.

Indeed it even inspired me to go for an easy run yesterday lunchtime! Not hard, not chronic cardio, just an easy gentle jog trying to run properly....Like Erwan does here



Thanks for the heads up Matt.

Runners should train with weights....

.....it improves their running economy. In fact old school weight training is better than "explosive training".

Effects of Strength Training on Running Economy


The objective of this study was to compare the effect of different strength training protocols added to endurance training on running economy (RE). Sixteen well-trained runners (27.4 ± 4.4 years; 62.7 ± 4.3 kg; 166.1 ± 5.0 cm), were randomized into two groups: explosive strength training (EST) (n = 9) and heavy weight strength training (HWT) (n = 7) group. They performed the following tests before and after 4 weeks of training: 1) incremental treadmill test to exhaustion to determine of peak oxygen uptake and the velocity corresponding to 3.5 mM of blood lactate concentration; 2) submaximal constant-intensity test to determine RE; 3) maximal countermovement jump test and; 4) one repetition maximal strength test in leg press. After the training period, there was an improvement in RE only in the HWT group (HWT = 47.3 ± 6.8 vs. 44.3 ± 4.9 ml · kg−1 · min−1; EST = 46.4 ± 4.1 vs. 45.5 ± 4.1 ml · kg−1 · min−1). In conclusion, a short period of traditional strength training can improve RE in well-trained runners, but this improvement can be dependent on the strength training characteristics. When comparing to explosive training performed in the same equipment, heavy weight training seems to be more efficient for the improvement of RE.

The Original Mountain Marathon

Well done to all the participants in this years OMM.

BBC gives the details of the event and the appalling weather leading to it being cancelled for the first time in 41 years.

There is more here and here too but this video gives an idea of what the conditions were like!

Strength training for runners

While I am not a massive fan of distance running, if it is your sport, you may find this study of interest.

I'm sure you could design a better training programme, but even 4x4 half squats improved strength, running economy and the time to exhaustion. So if you want to improve your running there is an argument for adding strength training to the mix.....



Maximal Strength Training Improves Running Economy in Distance Runners.

Purpose: The present study investigated the effect of maximal strength training on running economy (RE) at 70% of maximal oxygen consumption (V[spacing dot above]O2max) and time to exhaustion at maximal aerobic speed (MAS). Responses in one repetition maximum (1RM) and rate of force development (RFD) in half-squats, maximal oxygen consumption, RE, and time to exhaustion at MAS were examined.

Methods: Seventeen well-trained (nine male and eight female) runners were randomly assigned into either an intervention or a control group. The intervention group (four males and four females) performed half-squats, four sets of four repetitions maximum, three times per week for 8 wk, as a supplement to their normal endurance training. The control group continued their normal endurance training during the same period.

Results: The intervention manifested significant improvements in 1RM (33.2%), RFD (26.0%), RE (5.0%), and time to exhaustion at MAS (21.3%). No changes were found in V[spacing dot above]O2max or body weight. The control group exhibited no changes from pre to post values in any of the parameters.

Conclusion: Maximal strength training for 8 wk improved RE and increased time to exhaustion at MAS among well-trained, long-distance runners, without change in maximal oxygen uptake or body weight.