Just in case you didn’t read every one of the newsletters we sent in September, 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!
As we age, the only thing more difficult in the bedroom than folding a fitted sheet is getting a full night’s rest. That’s unfortunate, since quality sleep and strong athletic performance go hand in hand. In fact, if you listed all the benefits of sleep, it would sound like a performance enhancer that should be banned from competition. We’re talking about things like spurring muscle growth and lowering perceived effort. That’s why maintaining a consistent sleep schedule should be as high a priority as training itself, and to do that, you can follow the advice in this new piece from Outside: “Is Your Poor Sleep Schedule Trashing Your Runs? Here’s How to Fix That.” Sleep has such a significant impact on recovery because it’s the time when most of your body’s natural growth hormones are released. HGH can help to repair muscle, strengthen bones, and convert fat to fuel, which is why it’s so important to get a good night’s rest after a big training day. Sleep is especially important to endurance athletes, because according to this story from The Sports Institute, “Impacts of Sleep on Athletic Performance,” poor sleep can lead to depleted glycogen stores and increased perceived exertion. What are the most effective ways to sleep better? Well, maintaining consistency in your schedule can make a big difference. Our sleep is governed by our circadian rhythm, a 24-hour internal schedule of biological functions. By rising at the same time every day, you’ll reinforce your body’s wake and sleep signals, increasing the duration and quality of your slumber. If you’re having trouble falling asleep, tension in your muscles could be to blame, which is why you should try these “6 Hip Stretches That Can Help You Sleep Better at Night.”
#SnoozeAndCruise
Some Norwegian athletes aren’t too fond of cross training, but they sure do love simple and effective track workouts. When it comes to improving VO2 max, many experts recommend learning: “How to do a Norwegian 4×4 Workout (and Whether It’s Worth the Hype).” No, that’s not the name for an all terrain vehicle from Scandinavia. Rather, it’s a workout formula that prescribes 4 intervals of running, 4 minutes each. Sounds easy enough, right? Well, the aim is to run each interval near your maximum intensity, landing as high as 95% of your maximum heart rate at the end of each interval. From there, you get a 3 minute rest of light jogging before doing it all over again another three times. Done right, this workout will be a serious challenge, but with that comes major improvements in your VO2 max, which, BTW, Dr. Rhonda Patrick says is the single best biomarker to predict longevity: “This Workout Adds Years To Your Life – Dr Rhonda Patrick.” In that interview, Rhonda backs up the efficacy of the Norwegian 4×4, but if you want some further reading, you can check out the details of the study she cites here: “Proper exercise can reverse damage from heart aging.” Researchers at the Institute for Exercise and Environmental Medicine looked at participants who were instructed to take on a weekly exercise regimen for two years. A weekly 4×4 workout was part of the process, and over time, researchers found that they experienced a 25% improvement in elasticity of the left ventricular muscle of the heart, improving cardiovascular efficiency and lowering the risk of heart failure.
#4YourConsideration
As we’ve mentioned a few times in the past, our friend Rebecca Trachsel is more than just a running playlist curator. She is a respected high school XC coach whose Lexington (MA) squad is off to a blistering start, winning their first dual meet and grabbing the bronze medal in a field of 96 teams at the Clipper Relays. She coached a 9th grader to the fastest relay leg time of the meet, so she knows a few things about turning rookies into champs. That’s why we paid close attention when Coach Trax steered us to this new story from the NYT: “6 Mistakes New Runners Make.” Don’t let the headline fool you, veteran runners, Coach Trax confirms that there is something for everyone in this list. We like the recommendation to find a running club and/or a coach. We always work hardest and smartest when we feel like we’re part of a team. Not everyone subscribes to this next recommendation, but we also support the notion that grabbing a few quick carbs before a morning run is a good idea. Training your stomach so it can handle some calories just before heading to the start line can make a big difference in race day performance beyond 10 miles. If you’re looking for more ideas on what not to do, check out this helpful piece from Fleet Feet: “8 Common Running Mistakes to Avoid.”
Cottage cheese may have a humble name and reputation, but its health benefits sure do earn it some bragging rights: “Cottage cheese is having a moment, and these ideas prove why.” What’s the reason behind all the hype? For starters, it can improve your bone and gut health, thanks to all its calcium and probiotics. Beyond that, it’s an excellent source of protein, which can help you feel full and promote muscle growth. That’s why cottage cheese earned not one but two spots on this list of: “28 High Protein Breakfast Ideas That Keep You Full and Fueled.” If you’re already a fan, a simple combination of cottage cheese and fruit makes for a quick and easy breakfast. If you don’t love the texture or flavor by itself, consider trying their cottage cheese pancake recipe to make a carb-heavy dish a bit more balanced. While we’re on the topic, we may as well throw out a few lunch ideas as well: “20 High-Protein Lunches To Make Forever.” We’re big fans of this list because it offers a variety of plant, fish and meat protein sources so you aren’t overindulging in just one kind. For an important reminder that eating too much red or processed meat carries some risks, check out: “Do Processed Meat and Unprocessed Red Meat Cause Diabetes?” The short answer is that they’re okay in moderation, but you should avoid having them several times a week.
#CheeseGreater
There are a lot of runners who believe you’ve only got one competitor who matters: your past self. Then, there are others who say: “Screw that, I want to win – or at least beat my friends.” According to an interesting analysis from RunRepeat, many runners probably don’t really care about competition at all. Their study analyzed 24 million race results and concluded: “American Runners Have Never Been Slower (Mega Study).” That’s right, despite innovations in running tech and training, finishing times are slowing down across all ages and genders. The article examines several potential causes for the decline, and the only reasonable explanation they could find was that the obesity rate in America has continued to climb over the last couple of decades. If you want to know how you stack up against the competition, check out: “What is a good half marathon time? Average, good and elite times for runners and triathletes.” To find the answer, the author first looked at results from the 2024 London Landmarks Half Marathon and the 2023 RBC Brooklyn Half, and they found that an average female runner finished in 2:20, while an average male runner finished in 2:03. To be considered exceptional, you’d have to beat a time of 1:35 for females or 1:25 for males. If you’re committed to reversing the trend of slower finishes, you may want to read up on these “Half marathon running top 10 tips.”
#PaceResults
From an outsider’s perspective, cross country running might seem a little crazy. As former veterans of a team, we can confirm your observation is correct. Spending all our free time after class running laps around the same field every day can be frustrating, boring, and exhausting, but we’re glad we finally got some catharsis after laughing out loud at @grockwarren’s recent standup set on the subject. All jokes aside, we love our XC days, and the camaraderie and achievement it offers is hard to beat. If you never got to experience it first-hand, this clip will fill you in, and if you’re thinking back to the good old days of your cross country running, we’ll bet you’ll get a kick out of it too.
