Just in case you didn’t read every one of the newsletters we sent in December, we are once again bringing you the most-clicked stories from the last four weeks. It’s our way of making sure that you don’t miss any of the content that your fellow runners/readers loved the most. Friends don’t let friends miss important running advice. Cheers!
Can dead hangs bring your bad posture back in line? A lot of trainers think so, but that’s actually just the start of what this move offers. Dead hangs can improve grip, shoulder, and core strength too, which is why you may want to “Sculpt your upper back with dead hangs: The ultimate guide.” In case you didn’t know, dead hangs are an isometric exercise in which you hang from a pullup bar. If you spend a lot of time sitting at a desk or lifting heavy objects, they can work wonders for decompressing your spine. Not only that, but you can pair them with hanging leg raises to strengthen your abs without the discomfort and back pain of traditional core exercises like crunches. If you’ve got a lot of back pain and nerve compression, dead-hangs can be paired with these “12 Spinal Decompression Exercises for All Skill Levels” to provide relief. Yoga positions like cat-cow and child’s pose offer low-intensity support, while exercises like a straight leg raise strengthen and improve the connection between your back, legs, and core. That’s important for runners as they age, and you can see why in “How Much Do You Shrink As You Age?” The older we get, the more brittle our bones and spinal discs become. The good news is, dead hangs and other back exercises can lessen the tension in your spine and keep your back strong to lower your risk of injury. And help you maintain your height.
#BackMeUp
Almost nothing in nutrition science gets as much attention – both good and bad – as carbohydrates. Some experts say they’re the bread and butter for endurance athletes, while others say they’re a one-way ticket to weight gain and energy crashes. Well, if you choose the right sources, you can have the best of both worlds, and to do that, you can fill your grocery cart with these: “15 healthy carbs that can help you maintain energy without the sugar crash.” Carbs can be a source of rapid energy that allow you to push the pace on runs, but for a slower burn, you’ve got to find foods with a lower glycemic index. Foods that have a balance of fiber and long-chain starches digest much slower than simple sugars, which are commonly found in processed foods and soft drinks. For that, you can opt for whole-wheat bread, fruits, oats, or sweet potatoes. In fact, we’ve got to give a special shout out to that last one, because sweet potatoes also made the cut for this list of: “The 10 Healthiest Vegetables You Can Eat.” In addition to complex carbohydrates, sweet potatoes have polyphenols and antioxidants like beta-carotene. Generally, the more vibrant and colorful a veggie is, the more polyphenols they’ll have, so be sure to get plenty of blueberries, beets, and carrots on your plate too.
#LongChainGains
A healthy heart should beat as steady as a metronome, but some experts say it’s not so simple. A better metaphor might be that your heart should beat like an improvised jazz solo – raising and lowering the tempo as needed. That’s why it’s important to understand and improve your heart rate variability: “What Is Heart Rate Variability? + How To Use It In Your Training.” HRV is a measure of the fluctuations in lengths of time between heart beats. Why is high variability desirable? Well, a heart that can adjust quickly is a sign that your nervous system is reacting well to stimuli. When you exert yourself, high HRV will allow your heart to pump enough blood to your muscles right away, but also lower your BPM just as fast to conserve energy and resources. It turns out, HRV is a fairly effective metric to track your overall fitness. High HRV will indicate you’re getting a healthy amount of exercise, sleep, and recovery. So, how do you know if your levels are good? We recently spoke to a representative from Polar who explained to us that it’s highly dependent on the individual. You’ll have to stay tuned for the full conversation when it releases on our Podcast, but until then, you can read some of the details provided by Polar, early pioneers in heart rate training for runners, in this blog post: “Everything You Need to Know About Heart Rate Variability (HRV).” There aren’t necessarily “good” and “bad” levels of HRV. Instead, you can use a fitness tracking device to get a baseline measurement and track it over time. Once you see what’s normal for your own heart, you can determine the behaviors that push it in the direction of greater variability to improve your cardiovascular health.
#SolvingForTheVariables
The more we learn about our bodies, the more it becomes clear that nothing happens in isolation. That pain in your foot could be related to a compressed nerve in your back. Your gut health might pull your mental state out of balance. For runners, one of the most important biological connections is the link between hamstrings and hips, and you can find out why in this new story from Outside: “Hamstrings Hurt? Fix Your Hips.” Hamstring soreness is quite prevalent among runners, and experts say lack of hip mobility or stability is often the cause. To find out if your hips need attention, check your mobility by performing this test. If you feel tension in your thigh, it’s a sign you need to improve your hip extension mobility by performing stretches like the Kneeling Hip Flexor or Twisted Warrior Pose. In addition to mobility, hip stability is key for runners, which is why you may want to work on: “Improving Mobility with Hip Internal Rotation: Stretches and Exercises.” Strong hips are important for ensuring a healthy gait and a stable run over bumpy terrain, so consider incorporating moves like the 90-90 foot lift or seated hip internal rotation.
#HipCheck
Running is far from a choreographed dance, so why are we so obsessed with perfecting every step? If you’ve been overwhelmed by clips promising form fixes for faster miles, it’s time to take a deep breath, relax, and do what’s natural. Your body’s intuition is smarter than you think, and one expert is even asking: “To Become a Better Runner, Should You Adjust Your Form?” Dr. Bas Van Hooren warns that tweaks like adjusting stride length or landing position don’t move the needle much on performance, and they might even increase your injury risk. Instead, focus on consistency – logging regular miles lets your body self-optimize without the mental gymnastics of analyzing every step. If you’re prone to injuries, sports scientist Dr. Heather Vincent says there’s one specific area to consider changing: cadence. A faster step rate has the potential to reduce stress on common trouble spots like knees, achilles tendons, and shins. Generally, a cadence below 160 SPM is considered low, so check your fitness tracker to see if you’re in need of a changeup. For those still itching to improve form without risking injury, strength training could be your best bet. That’s why you should consider these: “10 strength exercises to improve your running.” Moves like squats and step-ups can build resilience in muscles and tendons, helping you handle the repetitive impact of running. They’ll also develop the strength needed to hold proper form so that over time, it becomes what’s natural for your body.
#NatureKnowsBest
Every runner loves a comeback victory, and few are as memorable as Dave Wattle’s performance at the 1972 Olympics in Munich. Between his odd uniform choice (his signature racing cap) and a slow start at the back of the pack, it looked like Dave was way out of his league in the 800 meter finals. They didn’t call him “Wottle the Throttle” for nothing, though, and that becomes clear when he fires up the engine around the final stretches of the race to deliver a photo finish. In this clip, @gdaydk offers some fascinating commentary and background information on why Dave ran like he did, so be sure to give it a watch.
