Run Long, Run Healthy // free
July 27, 2023: Here's the free but abridged version of this week's RLRH newsletter. I hope you enjoy it, and learn something new. Please consider upgrading with one of the below links. Thanks. Amby
How to run faster and farther with “Progression Runs”
Greg McMillan has a rock-solid reputation in the coaching-training world because his approach and key workouts pass the common-sense test. There’s no mumbo-jumbo, no free lunches. You have to put in the effort. And when you do, you get the reward.
Here, he talks about progression runs--a staple in the running world. But McMillan’s are very specific, which allows you to really dig into them. You know what you’re supposed to do, and when, so you’re never left guessing about anything. Or wondering if you got it right.
He describes 3 progression runs with three different names--Thirds, DUSAs, and Super Fast Finishes. Each emphasizes a different pace. You might want to give one or all three a try, and see how you like them. Just remember: You don’t do these on every run. You mix them into your training diet when appropriate. More at McMillan Running.
A final thought: Am I the only runner who also does “regression runs?” Sometimes, on easy days, I run a simple out-and-back course with the goal of going slow the first half, and slower the second half. You want recovery? You got it. On these regression runs, I always finish feeling super-refreshed.
Sure, you race in them. But should you TRAIN in super shoes?
I heard so many runners wonder: “Should I train in super shoes or not?” that I decided to ask a handful of experts. Their answers were so good and intriguing, that I next queried the NY Times about an article. The Times said “Go for it.”
Here’s the resulting piece. It’s substantially cut from what I would have liked to include, due to NYT length limitations, but still makes some important points.
There seem to be two basic camps among the experts. Many believe in the specificity of training approach. If you want to race well, you have to train under the same conditions. This means you should wear your super shoes on long runs, and also on runs like intervals or tempo efforts where you are simulating race paces.
Others worry that super shoes change a runner’s biomechanics enough that they could be injury-producing if worn too often. There’s also an argument that you should wear less-efficient shoes in training in order to increase fitness results more by working harder. This is what we used to do when we wore heavy trainers most of the time, and then switched to lightweight flats on race day.
The debate is likely to continue for a long time. Most runners I know believe that their super shoes help them run longer and faster, and also recover faster, because they reduce leg fatigue. More at NY Times.
7 key nutrition strategies to increase your endurance
Here’s an excellent and specific review of best endurance nutrition practices. It’s intended for cyclists, but the same results should apply to all endurance athletes. It’s too long for me to fully summarize it here, but you can read the full text at the below link.
A couple of points that jumped out for me. The authors believe that Vitamin D supplements are warranted during periods of intense training, despite a lack of strong, consistent evidence. Vitamin C and E supplements often seem helpful in theory, but fail in research results. But maybe that’s because the studies all use supplements rather than real foods.
Iron pills are best taken in the morning, on alternating days, and 2 hours apart from meals and other medications. “Periodized nutrition,” ie, fasting before some workouts, is probably no better than consistent high-carb workouts according to a 2021 meta-analysis.
Plan a hydration strategy during training and racing to keep body weight loss at 2% or under. A pre-planned program of regular fluid consumption will likely work better than ad-lib drinking when you begin to feel thirsty.
Post-exercise consumption of carbs and protein together “replenishes muscle glycogen and activates muscle protein synthesis.” If you’re making whey protein shakes, you probably need 20 to 35 grams to trigger muscle protein synthesis.
A keto diet may be effective at one time only--early season when you are training slow to build an endurance foundation. Also, it requires extra sodium and potassium intake. More at Current Sports Medicine Reports with free full text.
SHORT STUFF you don’t want to miss
>>> Shorten your stride to resolve chronic exertional compartment syndrome
That’s all for now. Thanks for reading. See you again next week. Amby
NOTE: If you were a subscriber to the complete, full-text version of RLRH for $4/month, you would also have received new articles on:
# How to age-proof your running, and stay strong past 50
# How mid-marathon caffeine can fuel a late-race surge
# Why it’s better to be a “weekend warrior” than no warrior at all
# Running high: The science of marijuana and running combined
# The best workout for middle distance runners
# Helping youth and teen runners avoid bone-stress injuries
# Should you do an easy recovery run or a cross-training workout?
# A motivational quote from Haruki Murakami on running, aging, and happiness
And remember: “I spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.”