Just in case you didn’t read every one of the newsletters we sent in July, 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!
“Downhill from here” usually signals smooth sailing, but for runners, it’s a whole different ball game. Yes, running downhill means you’ll be moving faster, but it won’t necessarily be easy. In fact, downward hills present unique challenges and stresses on your body, so to perfect your descent, you should practice these “3 workouts to help you dominate the downhills.” All of these workouts are designed to expose your body to fast running on a negative incline, where you’ll experience greater eccentric muscle contraction than you would on flat ground. Not only that, but you’ll face greater impact forces, and your sense of balance will be challenged too. By adapting to this change in terrain, you can be sure you’re able to take advantage of downhill sections on race day. Of course, downhill running can increase your risk of injury, and that’s why you may want to be evaluated via a LESS test: “Jump Landing Mechanics & Injury Prevention in Athletes (The LESS Test).” That stands for the Land Error Scoring System, and it’s a way for coaches to analyze your biomechanical errors in the lower body to help determine your risk of injury. The LESS test can reveal weak points, lack of mobility, and other complications that can be the source of injury, and from there, a coach can prescribe you exercises and activities to correct your faults. For instance, if they determine you need to improve strength and range of motion in your knees, they might suggest the “Single Leg Box Squat: How To, Muscles Worked, Tips and Tricks.”
#LESSisMore
We’ve always believed that a bad day in the woods is better than a good day in the office. In fact, we’d put that on a bumper sticker and slap it on our car if it weren’t for one big caveat: we’ll choose the good day in the office if our trail outing involves the wrong footwear. Blisters, black toenails and soggy socks can be a backcountry buzz kill. For hikers and trail runners, you need something as rugged as the terrain you’re covering. At the same time, you don’t want to sacrifice mobility or comfort. That’s why there’s an argument to be heard for both of the popular options: “Hiking Boots vs. Trail Runners: What You Need for Your Off-Road Adventures.” If high-altitude destinations with poorly groomed trails are where you’re headed, then a hiking boot will be the right fit. They’ve got a deeper tread and greater support so you can head off the beaten path with confidence. Furthermore, if you like to hike year-round, they’ll stand up to a wider variety of weather conditions. On the other hand (or shall we say foot), trail running shoes are becoming an increasingly popular option. They’re lighter and more breathable, making them ideal when the weather is warm and precipitation is low. They won’t work quite as well as boots in the toughest environments, but modern trail runners are still remarkably tough shoes. That’s why more than 80% of hikers on the Appalachian Trail chose them over boots in 2023, according to: “The Top Footwear on the Appalachian Trail: 2023 Thru-Hiker Survey.” (Altra Lone Peak ranked #1.) Regardless of the footwear you choose, you’re already winning, as far as we’re concerned, because you’ll be able to take advantage of these: “12 Surprising Benefits of Hiking That Will Make You Want to Get Outdoors ASAP.” One recent study found that hiking was an especially effective form of exercise when it comes to improving sleep. That’s because the time spent outdoors getting exposure to the sun can regulate your circadian rhythm, helping you fall asleep with greater consistency.
#FootwearFaceOff
It’s been said that you can’t improve what you don’t measure, and that’s part of the reason why we love fitness trackers (like the ones we mentioned in Minute 3 of a recent issue.) For runners, there are a few obvious data points to observe in the interest of getting faster, like volume and average pace. But what if you want a more all-encompassing approach? To become a more efficient, healthy, and sustainable runner, you may want to track factors listed in this insightful new story from iRunFar: “Running Integrity: 10 Metrics to Help You Run Further, Faster, and With More Fun.” The article lists Bronze, Silver, and Gold level qualifications for various metrics, starting with mobility checks for the hips and ankles. Ideally, that means being able to flex your thigh so it touches your ribcage, or being able to perform ankle dorsiflexion over 20 degrees. Then, there are strength checks, like being able to squat your bodyweight for 10 repetitions. Finally, there are fast running metrics, like being able to sustain a tempo-run pace for 60+ minutes. To keep yourself accountable and track progress over time, consider logging your training by hand. In fact, there are a lot of reasons “Why Every Runner Should Keep A Running Log.” One of the most powerful benefits of recording progress is that it encourages you to actively reflect on how you’re training. From there, you can spot patterns in your behavior that led to successes or failures, making it easier to improve your training methods as you move forward.
#MetricSystem
In a sense, a runner’s VO2 max is a bit like a student’s GPA. If you had to pick a single metric to express your overall fitness level, VO2 max can paint a pretty clear picture. Keeping that in mind, we’re always looking to better understand VO2 max and how it can inform our training, which is why this new piece from Outside caught our eye: “Why Women’s VO2 Max Declines for Different Reasons than Men’s.” Traditionally, it was believed that VO2 max was limited by “central” factors that relate to oxygen supply. Things like how much oxygen the lungs can take in, and how quickly that oxygen is delivered to the muscles. Researchers found, however, that women’s VO2 max appears to decline with age due to changes in “peripheral” factors like the ability of muscle to use oxygen. In other words, factors like how much mitochondria are in your muscles and how much muscle fat infiltration you experience could drag your VO2 max down in women more so than men. The study was relatively small and will require confirmation through further research, so it’s difficult to draw conclusions right away. However, it could indicate that men and women need to take different countermeasures to stop VO2 max decline, and women may see a greater benefit from strengthening their muscles and increasing mitochondrial density. To do that, you can try one of the “5 Ways to Boost Your Mitochondrial Capacity.” High volume, low intensity training seems to be key for keeping your mitochondria count high, according to research from the American Journal of Physiology. That study found that the right type of endurance training could result in as much as a 40% increase in mitochondrial volume density.
#MightyMitochondria
Just as a chain is only as strong as its weakest link, your cycle of exercise, diet, and sleep can break down if just one component gets out of whack. Consider the linkage between diet and sleep, for example. Just one alcoholic drink for women or two drinks for men can diminish sleep performance by 24%, according to research from the Sleep Foundation. To follow habits that improve your sleep, not interrupt it, you should check out: “8 Eating Habits That Actually Improve Your Sleep.” Before we discuss what you should eat, we’ve got to mention when you eat it. That’s because eating close to bedtime can cause an energy spike, especially if you’re eating sugary or carby foods. To avoid jitters or restlessness, aim to eat your last meal a few hours before bedtime. Of course, we’re no strangers to late night cravings for sugary desserts, but the article offers a handy trick to help stay satiated: the liquid loophole. Drinking decaf tea or other relaxing sugar-free beverages can give you the feeling of a full stomach without the stimulation of a full meal, and that’s why we’re trying out some of the “6 Best Bedtime Teas That Help You Sleep.” Not only will these drinks help you feel full, but some contain compounds that are believed to aid in relaxation and quality of sleep.
#DreamDiet
We recently came upon a clip that offered an explanation of what sets the best apart from the rest, and it’s really transformed our thinking. In it, speaker Dr. Jarrod Spencer recalls a study performed on players at a tennis academy, and what they found was that those who were prone to thinking positively after every point, win or lose, experienced valuable physical changes in their body. They had things like a lower heart rate and breathing rate between points, allowing them to save a lot of energy across the duration of the competition, and thus, edging out victories over the other highly skilled opponents. It just goes to show how powerful your mindset can be, and we’ll be remembering this clip the next time we’re faced with a setback.
