Sneaky speed thatâs good for you. Coffee boosts glycogen replenishment. Try FFIT in place of HIT. Kenyans are different. More. [PodiumRunner](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pYy3q3nJV1-WJV7CgQm7W4-48Ft8BVCtLW2ZKkRR2741cgW62hWnw3LhbmYW4TfvL11kyNGKVbHS7g5bLNrkW6Lp7K81_Ff-zW7CpRbW1XvKg7W4ZYsct22rV6lVvDwpw1Kj4cnN2ntMnjq_2bQN31V0PNWSxCNW4tZ9X_6ltqswW4B1B6Z94f64wW7jCn5443W8KBW8H6_PZ2GjBFBW4WNM5374CL-sW3Tkfrs26-HlTW2Fw_RF6WSr08W8g00GP89GrfrW5fqS4K2_4nj9W1cNsBT4QxTNVW6RyFZL74G3KnW323bFr3D-r6XW8ycHCl2dRv103p1_1) [Follow PodiumRunner Online][Follow PodiumRunner on Facebook](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pYS3q3n_V1-WJV7CgDh0W7RKC7Y6_vQ4fN7Wf7ZPgNbRGW5CqWyr7qgSKQW3JrH7D1m2JLMW3_CFsB2KY_LtW6-fLDM6lcx-vW6NnB7C7Mflx6W4M2SP73-RZx1W3jRnj_6cxF3-Vgtcll728lT0W5fX0jr8CychbN7Xf3vzPHy-9W432vQQ3hSwN1W5j0NFz4m-SzBW9dFjWd3SMQ1SW8_f88R84td_BW5sbpCZ2mKnWXW4gFzMq8MKvgHW2DB_SC2tQJWsW7mQB345-kbZCW7VDRXv79QBJKW4kpLhg5GP0NQW7nJ0qz1-fl-bW5TwC_L7P7bnMW80XYp88XhrqlVTk_jX24z3v83j-P1) [Follow PodiumRunner on Instagram](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pYS3q3n_V1-WJV7CgX4wW5nzb3H71fML0W2gtFCS3qZvHbW5V2BMX8lylTjMgfQx5ZgPj-W174fk81lgHNlW33lLSQ9lB4lLW3Kwdv-98bW4fW4Rp7jZ6714r5W5C5l7T5Ww5CkW46TKhL6w6_BrW35xFZg3v3qlPW5wgtrg8zrKczW5gmlg66hkMMtN6GzSVHMb2RHW1b1ZR08RvHSjMZx7vpHrZ7KMBV7ZkjDgQ8W3hYLCz4xzLKPM9S-5Z9cV4mW3tcT1N2Tp-0FW4-8MNY7NyGZ2W4lvB-r1Jl5KFW653tXY9c7HpLW97_qG81LvF_ZW3v8NfJ34jrCPW7Lg8YR4QRnZC3d7d1) [Follow PodiumRunner on Twitter](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pYS3q3n_V1-WJV7CgWFmW6FBgyN4DN8x2W6dNr4N6qzmCXVK1grR65wz6SW2STknd4Q85mBW1Hqfx284RMwdW3fNxYw91gZZ7W7Nm9X31jx6KgW5w0yzV57FngbW3nd4kr6z8XkxN7WknG4h3SR3N1lM_43YZd4MW99_66M4brb6gW7y8tm_4YRz_bW5_7-qB6CRytMW32W3jj8PQnWvW5Lv54X2l5zdRW25nQky6YQcQJW1JdwdF1_GnMVW51bYqZ65LtRcW91gj6y5wVR59N4hv09R6FKJDW53kVtF4fhp81W2TjM2z61mP_MVz2-d23HXYF6W7Q_YwC1sf9gjW9gByMy8ljRv8317W1) RUN LONG, RUN HEALTHY Training. Nutrition. Shoes. Injury Prevention. You. OCTOBER 28, 2021 Boston Marathon winner Amby Burfoot, also the worldâs most experienced running editor, curates the latest and most useful content on running and health from around the internet. âI spend hours finding the best new research and articles, so you can review them in minutes.â THIS WEEK: Sneaky speed thatâs good for you. Bounce back from post-marathon âblues.â Coffee boosts glycogen replenishment. A proven injury-recovery plan. Train, donât strain. Try FFIT in place of HIT. Best marathon weather. Kenyans are different. More. Sneaky speed work that builds you up, doesnât tear you down If there are two training principles Iâm certain about, they are: 1) To run fast, you have to train fast, and 2) Too much fast training is a big problem. Thatâs why I like this article: It provides 3 âcamouflagedâ workouts that can keep you sharp year-round without hammering you into the ground, mentally or physically. âHill sprintsâ are a personal favorite, though I do mine slightly different from the description here; tailoring workouts to your own whims is where all the fun and training creativity comes from, right? And âTweener Repeatsâ are also great because they were first designed by the brilliant coach, Jack Daniels. More at [PodiumRunner](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgRsFW80xC3m7JrFsnW2C16HQ65jh-LW25vjF03xWYhdW6Hv6V51Wb3vgW7fNPbk65dfsPW4qpMv48TgBkGW4_JvDb8wLFwxW855qyT5S2sV-W1zZgdQ1gdB9PW1D8Mw86ZdrdWW2dPPKk84_sJPW6N0lgS7VymjlN5kyJCM8ms7kW1J-gRb8Vk7FhW2kbtst5r38DbW9lvYng8YJYt3W8650FD89nxZJW7J09qy9242jnW8qQR0-9dxWcVW11R-V22MG8WxW8HxsWW61Q13JW3J4cPg9fPM6wW6-J3kx87JKdgV8Hpl299MVHXW52Hrh93_XF-wW2FYQ8V3YT8P_W3pgTyw2BgmmSN8k405xw3cqzW6jwbSp8QZBX_W4n6RnQ2QXX7-W50dL368gXw45W4lflx_8VwR_036h91). How to bounce back from post-marathon âbluesâ I have a friend who just lost her fall marathon to a bad cold that followed a weekend of babysitting her 2-year-old grandson. We had been training together all summer for our (different) marathon goals. I got to run mine; she didnât. Thatâs depressing stuff, but life happens. Others like well known marathon coach Ben Rosario note that they developed their worst post-marathon blues after their best races. Go figure. At any rate, when youâre down, you need to find a path upwards. This article has several solid tips to help you deal with âneurochemical shenanigans.â More at [Outside Online.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pZr3q3pBV1-WJV7CgX2VN2hb31Xq0ZtKW4c5nL22yyCSwV5H80H3N2yNpW2p8Kw426y9n9W3dwCBL1q4WnMW1pRxrr6Z06svW2YKfRh8jYwJBW3CX-Pc4xL61JW5t9RkZ5bkrfdN2bMcb_hy_CrW65K7fg6xkF9FW5C-PQC1QsNY2W3LW-Bt74dt2JN5RsRYNpjjydW8Zbbsx4xq3hZW7Xmhdm1yVxNkW7g_0kW8WKgNGW4YNNSF13rfTGW6rS32R1tpNxzN7vmdJfQkmSXW8BVxMh8lBcS1W12tJWk6p-8ZVW3JfYC34f-m2GW1l5Nvj49z4s-W1YQgML5DXZ3vW4wwzwZ7j8N0dW3c32wJ33VNNjW1G0qmZ65c6TRW2T8FZ617My95W8dvDhT887ztH3cww1) Donât fall into the âimposter syndromeâ trap The elite athletes and medal winners get to climb the podium, accept a nice check, and have articles written about them. They get 95 percent of the publicity and often seem to define the sport. As a result, midpack runners are heard to say, âIâm not a real runner. Iâm not like⦠But, of course, all runners actually experience training and racing in much the same way, and all are âreal runners.â Playing the imposter can be fun and self-deprecating, but it might also be limiting your potential. I donât recall reading past articles about âimposter syndromeâ in running media (but definitely in other areas), so this one struck me as interesting and perhaps helpful. More at [Triathlete.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXZ5nCVhV3Zsc37CgH92W4S-NFl3LmPkKN5rFNFgtD1-tW2gWCXD3hK_6xW7-9l972QVzVmW1k6-Wg4H2LhYW1qJ1Yd1TfkW-W57JCvr1gpvs2W7GmpFL6J9GX9W6D-fSB46tmltW69S_GZ3c9Dj5W5kDYg61WThc3VvK_7j1_DwVjVKGWJZ4HHD9VMpdd__PNXT4N81P7RnTQKytW48vr5N7h6RVXW8hGRy45QdCm8Vw1yrR2cNLHTW5-f2-G8FJj6xW6Q0lcn7qcDZMW8Dq9Kn8SXs5qVTrSrB3SXLvMW64QVqJ71kJJGW7yxWbg6h4LkdW7Tymcj7mnMNBN3wG0n98wd2-W89Qrwz44tdslW2_mXcx4b-6GbN1hm-1wN8LjZN2cPvxyHdqwZF8vQ-W9SFnDW3ZzChB461R4WW7W7fgX5nsBZjW71qVkL8jGk92W4_8Wz32dz_6-W1sG2Dn4md9mT3nlq1) [Join Outside+]
Live Well. Live Active. Two yearly magazine subscriptions plus member-exclusive content from PodiumRunner and 18 Outside network brands. [Join Outside+ today â](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pYy3q3nJV1-WJV7CgBQFW58lXVc2mVjdHW63Z94S5wywJHW6Wy4Dv3g22FjN6FYGPHK7r3WW8TpsNt7Smds3W22RDTM8rKMvYW4L9_Qt5Rvdq9W33kvSJ64VXMNW6qRwLm39hhyXW1xbhBK1P_kMvW2ZkWNC3351VhW1WVdlK945s22W2zkQYt7mDbYBW363NZx6VVb6gN4PBvxMxgByHW4SsbTG3wr6kTW7HjXvK1l6RGDW4rJXmB33981dW5w5lSL4954QCW8wtJCZ774Lq2W8KxvNH5GsqRNN2Z7kV6xZQRzW6l5ct77-G7RlW6LNMFG3c9DRB3j-91) Coffee boosts glycogen recovery after long workouts Nutrition for marathons and other long events really couldnât be easier. You just consume the same things before and after. Before, you load water and carbs, topped off by coffee/caffeine. After, you rehydrate to replace lost fluids, eat carbs to replenish the ones you burned off ⦠and, according to an impressive new paper, drink coffee, because it provides an extra stimulus to increase muscle glycogen. Brazilian researchers forced 11 highly fit male cyclists to do an exhausting afternoon ride (4 hours) and another of the same the next morning. In between, subjects were instructed to eat a low-carb dinner, so they didnât fully carb-up after the first ride. After the second long ride, subjects drank either a coffee and milk âfrappeâ with plenty of sugar or a plain âmilkshakeâ with equal sugar. Oops, how can they call it a âdouble-blind, crossoverâ trial when subjects could surely tell a coffee drink from a non-coffee drink. Well, maybe not. The researchers did everything they could to make the drinks seem the same. The drinks were served in opaque containers with coffee-infused lids and dark straws in a room with openly brewing coffee. Result: Those who drank coffee + milk saw their glycogen supply increase by 57 percent more than the non-coffee drinkers. This means that âthe consumption of coffee with sweetened milk is an effective strategy to improve muscle glycogen recovery.â More, including free, full text for a fun read, from Nutrients at [Run Long Run Healthy webpage.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgPspW2pj-8Q3Hv9zCW25qKKW4GTHnZW8FvpWs4kpq06W6Mn_sH1YgLtDW3JWR4X2FknLGW6X737D8nGFnvW6TGclC3ntD_XW4t2BPZ7WcWp2W5S-FZg79sH4sW2sfRbD5pngjdW6kwC7V8CX9nqW70Tsjv1vxf7wW62SMnq3NNBTXW8ySvcP6jc7lSW7hPHyh78S5rPW2Y-nfC22fz13VGf7cz81NBLbW2mNxvb1y9F8PW6HtN222jpGWFW31XYkW557gPhW5lgk5d1mkls0W2LJJQM8fJv5lW41cLRK6fXKVNW9bmJJv8BTjnWW3lJhJB2GJfFTVRDWvg3YWFQ5W8n4qyf2txCRVW3xVncz8N9S1-W1QBG3_7PgpV2W3DXxRD13SCn7N4GSq2tfSsp6W1cFyXp96gQRm3cDQ1) âWait for the snake to stop hissingâ When a smart, veteran runner like 1500-meter/mile star Nick Willis provides a full-fledged report on how he got over a recent injury, weâd be smart to pay attention to his process. In particular, he waited 12 days before seeking deep-tissue massage. This was met with enthusiastic approval from biomechanist-ultrarunner Geoff Burns, who noted: âStretching, poking, testing, massaging something that hurts is likely going to *escalate* any structural damage. Wait for the snake to stop hissing.â More from Twitter at [RLRH webpage.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgWnzVWBHLZ6yNKwyW2PkjFF4BZDMCW6sRGpL3CxrbsW5-N6298LRz1xW6-cfkp67dfVjW79X6yS1X0HXYW41cbZ24V6jQjW7_62KZ6B_sJQW8yqT-Z6MfTnYW87hThb6BWdwxVLKjvt33MPQyW6l0K0S7NMPrLW1v7d3M103CzBVdT6pT91DR2DW26CfYP8pbC3tW4Kxdqk8lYsgtW93fxNK8MLjLmW2GzjMb3_-fKMW8wj9mR4-3bLJW8bS0f_7PfQ1bW6qRTqK5R3LJWW32vfzf6vrH7NW4-Dt4D7ccgVDW2ld2MQ2HYvJ3W8PJHDf4q3hTdW19xY0_7ZLv_QW9dn4Xg611ZTgN9045qr8MfyNVfnYZJ6sd3ftW4B7qWB8t30fZN1wB0BjBW0njW79RbTp81T8v039Cf1) To beat stress: Train, donât strain While there are optimistic trends on the virus and economic fronts, thereâs also no denying that a lot of people are stressed out after nearly two years of ⦠just too much stuff going on. We read about people quitting their jobs, and I wonder how many have also stopped running or exercising. Itâs a good time to make sure your workouts are helping you [de-stress vs adding stress.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgKMqW2y7HG68p-Z1WW3kxFXy8_v600W3fhkrF8yMPvMW8h3dq98rRgDcW7mByJv3gpvmVW3YzX5_24mTYbW6813c19h3rJmW4MRJdz5KYTPWW8XTb3x4QFGXwW3VQjzj5Qd8ccW2lF9wc7v5PRGW7CxSLJ5xnGRyW2rHnMb1FPSMvW3mcKGK56BPqMW2YqW3q8gXhpLW8Z4Gvx3NCzN2W3RJ-LK7WQxHHW60-LLT5JzBdyW6yrRPB3mjRhNW7cG_S45WCJ6dW7cl5g44pPsk_W2p-VP82M1Cd5W7VY_6L4zNSpXW9bVS3R4SFDXPW2qG2Bm97fWlYW7W3yYy29sMT2W4Q1jkX8jq0j0N57cs8-wxZzLW36dF195kW7dmW8sQCnn1qxyGTW8hjV8k3l28zpW377GPy4_TYRw37jW1) Non-attachment, psychological flexibility, and self-compassion can help guide you. Also, hereâs an unexpected study result showing that higher mileage runners âdemonstrated a decrease in reported worrying on a daily to near-daily basisâ--less anxiety. More from Psychiatric Quarterly at [RLRH webpage.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgP0FW3KW7s34pzZ28W69rXj12cVhmtW2q_1T64k1972W4l-qfc3NXVwhW86YqDC25TXy2W5FdM4m9kLqCKV5MZTk8wjNzqW7GHgtb3-1FKqN4jym1FHqjyvW8LRQyL3Wm7xJW33KM_v1nFLbKW72Tbnl4WPGJHW9dJGY86NXcQ5W7Yd--T397hNRW7ZfXPf1Xhy_xW5H2JZj5vhbzkW4ytXl65m6bQxVzQNjN15RK_-N4nJwxLzMDD_W91-RkZ86mHzrN8QCzMzW-JXrW8vB_sR8TG2vcW7ZJ49D8MxP2zW17byP5330sLgW6tmqlc6F9jFWW4_1pVT12Tv-gW6GZg-C5G82q9W2Q99nQ49XV8cW9kmlS86zsBj3W1___T651-N8jW1V50kb6YvcCTVMzjxg1mgsZ33pwc1) When knee pain strikes, hereâs your plan After a half-marathon, knee pain (outside of the knee) was the most frequently reported injury. Not surprisingly, there was more knee pain among runners over-2:00 than under-2:00, because the slower runners were probably less fit and well trained. The anterior knee pain was also linked to a lack of hamstring stretching, according to a paper at the [J of Clinical Orthopaedics & Trauma.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pZ73q3phV1-WJV7CgN7VVdGStx3Y_WC0W633XXX55nJz-W5PxQTq3nWNNrMwB8sJS5xlNW6lncdJ4t7SyVW85g6t78hBtVqW89_3nt16DpJ-W3PQp2G4cl7xyW6n1CT37vNH8GW4kwNCl1bx0k0W1HjyKP25mCkJW5K3vMK40ZywtW4S6XNM1J0vHSW6QG_p85Zgs7-W7xljzg66GvjgW2WWrzF2NsMyMW56mXTG3DffcbW2xrh9Z6-d8dZW5YClnh1sgZd9W8dX_wy1nbLWwW42tXBy4Nwgd6W740rc32wNJ2zN24SxMFv1zkCMrtTP3hSDlQW4DYV5Z4d41zNW7VS1_S1YvMPJW3pNgZq49qFrmW5gnZ1x8wQwpd3d4q1) If youâd like to know how a physical therapist deals with knee-pain injuries in the office, hereâs the answer from Brit J of Sports Medicine at [RLRH webpage.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgTWJW57RrnJ4_7FvBW6Q54D_7KCM6jW4WnmTS8XVq_zW1ZSb0T5vjdDxW5H3l5m94b1qpW487Wpl13jndBW1VH0Ts1Zz9xPVD4k6T901qq4W8djLty6D9PVLW8RLTN65V12D6W7jqrhW93r8MvVMKxJV6pKnjwW9djblq8HdskyMXgh-d36xcJW7GZxb92sK9p5W1SzwbJ6prGGCW1HHJGq7yHf0xW3Ztn-_2RbTdXW5G4Nxj7fg-M4W60x7Vq23lWWMV4-R3R4GJrX5W10PTCL3ZBgXpW6hyVh_4Lp8N5W1pqm4Z8_wTQKW3HCRtz2Q7KPdW4BmpMs22vK9wF1C5WF_RTCgW4NNpCM3d_BnhW4nD8gV9dNF5nW44N98P41ZGgnVkxXvp4kz5j1W1DL-q97kjZ4X3dTZ1) Try FFITâ fun, fast interval trainingâ instead of HIT Iâm linking to this article mainly because I appreciate all the ways the New York Times is trying to get readers to exercise more. I guess Iâd call this one a âslide show.â Donât worry; itâs very short. In just 6 quick slides, it renames HIT workouts as FFIT workoutsâ for âfun, fast interval training.â Thatâs not a bad acronym, and itâs designed for middle-aged people who want to establish a lifetime routine. The goal is to raise your heart rate for 3 minutes, rest for 3, and then repeat. Thereâs some confusion over whether you should do 3 cycles or 4, but donât sweat the small stuff. More from New York Times at [RLRH webpage.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgQ2xW3qyTFm1qFJN6V70SwP6GB6K8W3XcT5c2Qw4qhW6l0mVC9f35gFW523lHQ3HxWmxW55yBcv1MSQyGVky_k33F8fmnW6HnLSL7V3Tf4N2nDZv6tdCC7W2k1NrV1tvyWqW2BrkND77xFL5W1_GdPF7nmkp0N3GDY4NTTFmPW1H5DLm6slJkcW6-Bg4Y1GClC0N9dr0nPZV4pXW7xfk7v5Kx93NW15ZsC871SDZZW4bcYhK1BDlC3W7pnrgF45ZS_rW2hZ8sj6FZtYCW6NZ3MG1fFbyZW6HV2-C6Y6HtvW7kgSz999RVLVN2zjNnXGJdFMW3fsJKp5XZw6MN61DRd-ThkNfW6Bv71R3-_M_RW8tPLZ_5xbMdpVKMNHY3GBGFWVQx4nD1ls5glW2j-YHC7MWvPq3cH51) Choose a 50-degree day for your next marathon Everyone knows that heat and humidity are enemies to great endurance performance, and plenty of good studies have confirmed this. But I guess academics are like elite athletes â they always want to upend the competition. So some European researchers checked out 1258 race-walk and distance running (inc. marathon) results all the way back to 1936 to see how the weather affected the winning times. The absolute best temperature for a fast marathon is 50 degrees F, but things stay reasonably good up to about 62F. Then, every 3-4 degree F increase in temperature adds about 0.4% to your marathon time, getting worse at the extreme high-temperature ends of the scale. Increasing humidity also hurts. Bottom line: If you want to run a fast marathon, say a Boston qualifier, good weather is an absolute essential. More from Medicine & Science in Sports & Exercise [at RLRH webpage](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgWlPW7tvwzb7f2KpGVvsY3H3D-G_wW5tZMpt4yx1jFW5NbF7w1gg0Y1W3v_RLv35HNFxV4YWX-6f5hWKW1QWbhc1FyNL-N58M7p4hdqFPN8l-QgbrzKVBW4PG4CJ4x3ZlXW3W5hqC6QdKHwW8fCPt43XDt3XW5HZcvR45CJg1W9cNFvf4rbC9gV9J0k291YlLSW2vlyPV5-tm-3VfFn6q7ftKXxW2_lF335pWM_LW2qvPzP1KTxHCVQdmff7lXHwbW5TKjGW448zvnW20gblw19Q6zlW3BHP3g89dsW1W3897nd6lHHZZW6NQTz74YNCTVW8SSj5h8_GrdwW1vPYQh3Lg6-YW3Fwk701skNJzW6gVmXj10P7xfW3r0rGh3FQQh4N5tgTYzm59wbN8qCJyNTNY9s365V1), and see Alex Hutchinson's analysis of the study at [Outside Online](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgHrtW1mSknR6Nr832W4pQZ2w2xHpwXW8T5wvL76cwz6W2PqvD52nzP6kW3jdn0s1TkyMTN93f8LG3J5SmW6cys063L_hvWW559Ch_3V0XXNW64b8XF1zqDr2W2-dcz98qx5GqN54z-cfC8nZ5W5nFD8F2YHbs1W1xpWY170tHWSW8vfshs8pG1PwW7xVcXx3N4xkYN5SMJBF43WT1W2N68Bp1JGJ_xN22FR0t2Td29W82GfcQ8Qq3SXW3qM_z_7jb-wDW4xPvC92lbSTpW55l_Tz7j1Y4fW17JlXB93cpk3W7m60lf63757zN2cfKCG-GZf-W83zf8M5d_-JDW6lLjs83PN8fmW4bcBqy4Cl0fFN1KkKGLZ880jW2p-Mv71_BHxtMxJTK-R2vqxW55ZgCS5M2b6Q3kn01)[.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgQkzW8yzPb443V86jW35b_1649qGD0W8MC0BX7WbWQ8W2tv8rK5csHD3W9b_WCN6fH8zbW2Gh3d37TcjyxW7mVfv683YXdRW2gtNjp474ZjqV_rKxF2f5jzgW88w3YW2r77g0W18BrLW7KMbS5W7vFCkN8F20C6N58Wvd1q2lJQW5CKpS26QsJ3KW13gd8572Qjl9W5lN9Zc9kHmmVN8LCVLxqZt65W5LGd7t5l0NdqW2yQnf68Yg17DW3tf1J51Xvz5FW8wN3c65q8m1RW826VC4879X6hW3N8hMT8P7651W431xhm4vWJbjN7XQLYsPPmhRW4jwwJR5FlDWpW9lHXhK8tYN6KW4ZkBBG4sFNXKW3g0q8N4tkPwyMbq6fyGp0FnW1JcmrP7gsKhkW4pgys07bh96L3hBd1) Yes, you can combine strength training and aerobic training Runners are taught that training must be sport-specific, and that more running (up to a point) makes you a better runner while other stuff probably wonât. In other words, swimming wonât improve your half-marathon, and it steals time you could devote to running. Nonetheless, research has shown that a modest amount of âconcurrentâ strength and aerobic training make good partners. In this systematic review and meta-analysis, the two routines allow for maximal strength and aerobic gains. This demonstrates âthe compatibility of the two training sessions.â More from Int J of Sports Medicine at [RLRH webpage.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgGbSW5hnB028Qcb_jN6129y-YfwtBW6j0wR17RNv_VW36WvSX8gm4XfW5GtWZS56h7bqVhDdDy8QFDQjW4mrDyj3Qfkl9W1yvc2F4NXNh_W4Q_28Q2vbgwpW4V-Gl47bZd4HW29r8fk8Z8vqNW1pKk5Q8G_SsRW6WmZkW8zfq7XW6MBMN85HXtdgN7RH5wqmzDkdW7l7D_k1J8g_BN2jpQzWSZDLXW9808zL44s60hW186Fm26jvSbMN4j9s3J7d_lfW8H2bJg6tV3q9VrB5FH85lJ04N8wz70p7_tdmVWrqPn6LjcYpN9d6MY7pFdTMW3sG-pY6xq51NW1Xlvs71GVx6RW8KW9DL7Z1XMmW6zjmlf5sw0BcW4rDtZq7gbBqlW6_9PYm6hlZy2W6D80FZ3HqdcG3fMZ1) Endurance exercise improves health more than strength exercise All movement is good, of course, but some activities might be better than others, and consistent aerobic endurance training almost always gets high marks. Here, in a press release from the [American Physiological Society,](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXZ5nCVhV3Zsc37CgJQQVPSmS_1CW8NqW2W0WNC8vC83bW8dLbZR6WYtKFW8KzJkv5jhfP7VJ1QMt5q3b4yW4Plw0G21GjT7W8k6r-X3jdHGNW3NV7Nr1lLmD1W92d-Kf7bh5hNW33dB4y4xYXVvW1F-Nn988jjtqW4bpPX_1_n8svW1WvjX37VWGV4W7rx7hR8lyVysN8vXhYqdvVhWW1DJ9fY4kb1gDW4QwN6F7qhRN5W3FP93G6ksX2GW3zw0VL17cnskW8HXVCc1Dxy0JN4_3CpB1v9pPW1p_rPW2C16F-V4b9lV3Hq3fcW8clQTw7G7kbjW2C8cx-5Xyr7WN8DYsF_B2PncMQgcRSLDhsYW7gtZc81VWkQFW8Pgyl_4wq26QW7MWKdy7gv-SjW7N709p7V64tzW38fxBk1D5TztW2XbVv25tH2TWW6q0bDW8vXfw9W5Y94yM4zbgHSW6B_jKZ2QGht837NK1) researchers found âendurance exercise more beneficial to human health than resistance exercise such as weightlifting.â Why? Because it stimulates mitochondrial derived peptides (MDPs) that âtranslate to ideal levels of blood sugar, cholesterol, blood pressure and waist circumference.â The same effects were not found with strength training. Original paper from the J of Applied Physiology at [RLRH webpage.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37Cg-79VYqxqh5G0jrvW4vyb3c6xmnLFW35_WBy4w6_6qW44fpMx4G2vbsW98tVyZ2ZCg20W7FdcyL17JJTzW5Cjtxw730QtwW8bCyK06Kvh42W7ct1t51l3hpHW30bGBM6DC_CLW2gggpG8L2VNCW5kmnhN3Bd6d2W35p9xs88PbvdW1bKcv41kWK93W9cGFFn6Vr0nBW6-9SBH75X-42W1Qdv_439wyH7W3xyhd86cdKZFW5Rg2W15Lsb4KW3C6mPm2zpBJYW8RxLhS1wHS_vW6t2xZq6KmZ83W6Nj3_m9cKt1YW8DnvKR81pzFNW84DKT13-dLYwW5dLXv98pXzSGW3Cm5r74FrdLxW4q4tvB4xnmpzW18xcHh8RQsdDW6LPSWs51ZC4FW5gPhMS3vcMYkW4XN1bp6XCjTc31sd1) Kenyans donât seem to have diet-hormone-bone issues We all wonder how the East Africans manage to be so dominant in world distance running. The answers to date are close to nil and often confounding. Here a research team looked at diet and other measures related to RED-S (Relative Energy in Sports), which has been associated with various problems (bone fractures, hormone deficiencies, and many more) in Western studies. Often, low calorie consumption is at the root of the problem. The study group here is elite Kenyan male and female marathoners with bests under-2:14 and under 2:40. They appear to have very low calorie intake (1581 calories/day for the males; 1446 for the females). Yet they showed no signs of low bone mineral density or other RED-S problems. The researchers concluded: âThis calls into question whether the current criteria for Triad-RED-S are entirely applicable for athletes of African ethnicity.â More from Euro J of Applied Physiology at [RLRH webpage.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgN3wW5DD4T08wlQb6W1cDd3D5FsV_qW4wsJtz20C9L4VdBSJn8Hlc8TW47vDQS7gNPvDW8LSNSY61gBhZW2LxWf92kdxqpW1bdy2H6C32xQW2rk_Wv1hQDxlW1R114V3hwSmRW7b1rZT8DtsZbW65YwVT7f6m9nVhMbtV6GCMMQW8y7Fz190ZssHW1cwQCL5wkG8mVNSpgN3svZFZW4sxJvg52kg4gW492XxQ3sm7VhW63G4zX3BBPK8W22zjz87dZnzDW4gGxV22VlCkvW2c3Sgw1LPyn4N7lkB9J7rvjXN5P3Tk75hWnLW8rMcBx843StHN98Gn2KsD3VwW5tt0cr26j_ZNW7Ydk1j5mXTPrW6Thm5q5vKxDBW37Xfbc3nvmyHW6sfg7s2QW14_W2q9LFt4CL7Nv3gjK1) SHORT STUFF you want to know - Great workouts you can get done before going to work - Your heart health: Dr. Gabe Mirkin explains what you need to know about those new aspirin guidelines - 6 simple glute exercises that can help you prevent running injuries 113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pZ73hpQcV1-WJV7CgG58N9cZ1JzzgywGW5YPS7g66gngrW21n78S1kJ9mfW3QHscq1l_vB5W30JkQy6MBQF4VfP2r57MKVNPW1yLlTy9jq0vzW7YRX3t3YvmKsW7DGsbz3wdt1kW68pBXM27bJl6W3Jhp1l5w_nNVN3L0dVqwhqMvN7yW83b75S7lW7d6MZQ1xWTtqMXFpMH7FYT5W1mVhPm1Q9YDSW1NsVWG4JQXfpW8RmWs41R7YT1MnnJfX7n8XLN4-78ytpsDkRN4svQr07zlW9W1wMYmv53BL5LVgc98D8DPZ7hW3Lc7kH1vmX_hW2n6klB6BWL6tW8dhFpb2LwFTXW9fs3sH5TFzKrVYpm-J7wkmkW37Bs1Links at the [RLRH webpage.](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgTTkW8xHFvw4XMsxyW99n2Wd4w9YldW88vJcX3p593yVB8Qy77jr2psW5JCPx68g6B63W3Dv0H01HKsYFW5Z4KzW7-Pl_vVbv60s2JnQgyW5vmvbc1_YCj-W47Q96C5MJzL5W8VZsZ35SRq7yW2vYm_w580ZcYW3kG_jg2V2db7N5cxd35VWx24W6HMZcx1sz2NMW2lvnT44QVvGCW5cgjTd4yLm75W8GMLwW81-Bs9W1334ZQ7J3f87W2DCVkN6wjR-PW4nX17G4P0__5W7qtqGc4lYPl_W7P3q7N1Sgs1dW4LVc_W4wqQx1W8F1T325kFl4bW1VbXYX8kMvJcW2Q3mXw8sGgtjW7tYy9c1f74-KVNhBQY9j4yJjW5LsYB326xfqlW1CRn1t56Ch6vW8mTTmL1C_Qx03nzy1)113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgMnZW5hfW9D8s64SGW5nkRcK63wf82W7q_Ts884ZfssV6LWq536f9VMMDm7Yjm7XmrW2NQ7HH5qvHlTW8NVcr15k_5pcW6b9Z0M6HgZS0W2bk8kv3VbqJ4W8n4Y-K6FVxkJW4wV-cW5pldd0V_vD6Q3q699_VDyDQn8tjlLhW60lW_L3__DYxW5hcRcY4jfxTkW1MBcvT3QWLdkW41VgvX6VK56GW2fRCGp3LBxt3W29DY2z3vryTYW3tGvCx1ZssVmW2YRhjS2ZngVmW5f2JdT9fSZ6bW1cZX7Q5c2RQhW769Qj36wJRRbW6TG4qw6kZ0chW5VMDKh7xsZRWVcKCNX6z5ns3W3Mgvn98KlpbdVzmHlv20g-ZjW2vqzcg8C5-P9N3N_WjkVwxFqW2gbRL44Gz4zZ33MB1
113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pXm5nCTJV3Zsc37CgPDtW5-yng314WCmZVhDGnl2njg6zW52rm084-4FcmW629L4X8XDL5fW63dWLn6Hcy9ZW5GGV2c6S4sqpW8RnhQp5sBN3bMqK9z1w7-znW4XLjMh5bGgGvN7T73nwdPJJ6W7xT6SS5d_ytbW5ZdCRg5PqMlYW4brZpR74x-l-W99tZcX1lg3ZPW9llzgv6P6YZLW3LQkkB1q9z0gM6dCsGWKwZlW99YJb-7xs7FTW4rN2Nc81b7ghW2fxGG13QrktnW9bx_3J1Dv9LYW7lYPd41YdNmrW869S_g4MkKqjW81Pvq56-zVVPW4fwG6t7PyXjRN62pw-2zCfhTW9jNzjY4sz1q0McpZ36SMH2ZW6fKvDm5Bd_wzW184xVS1g-lnSW85ClvN8y_b33V_rVY41Pg50m31Rj1 GREAT QUOTES MAKE GREAT TRAINING PARTNERS: âThe marathon is a charismatic event. It has everything. It has drama, competition, camaraderie and heroism. Maybe you canât dream of being an Olympic champion, but you can dream of finishing a marathon.â âFred Lebow That's it for this week. Thanks for reading. See you next week. âAmby FORWARD TO A FRIEND [Join Outside+] Live Well. Live Active. Two yearly magazine subscriptions plus member-exclusive content from PodiumRunner and 18 Outside network brands. [JOIN OUTSIDE+](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pYy3q3nJV1-WJV7Cg-hGW3QjjWs3jh23NW4mBrTg8-0425N1zy3XwtM_ZKW977jVx83V5pHW5PDqBK2WrxWjVH_DXY97vTSPVfGv6q5jbJB6W8Q10sC5JmYWHW2tNSn97fG6mbW3-4FDj4mG-ZZW2mwnwz3VgKS0W9fg48W1z8Q2TW7gC0qd6ZwmB3W1z1hsq67khcQW39ntXl323zV_W5c9zZ85nbZm4VxGM9x7q8YX2W79nbMn8z1SG4W8FW1637B5BlwW4Byhmf4Gr11TVm4tBS1FKR6YW5qw6xG4p36xCN6GWLBJ3PhvTN9jSPjgDRsx32121) [You are currently subscribed to PodiumRunner] You are receiving this Weekly PodiumRunner âRun Long, Run Healthyâ Newsletter email because you are subscribed to PodiumRunner, which is a part of the Outside Network. [PodiumRunner Home](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pYy3q3nJV1-WJV7CgZx8N3XxxyXKZ12MW5dscF_6JsbbKW5S1V4G2xkNBpW862nv95J-TGhW2VxLx-8tvXYGW38fzFx3yBtFwW4Cwd9t6g_cpmW5gMHNf66M4GTW4cT-Lb1ZHQNqW5QZ7vv4rjT_tN5Lmp3PhzhKfW54qNYX21mnYkW5XxZnM8B9rq6W4LGphH9cWrh5W4R2sXr7GJC6lW8H_hz434bLNZV84Gvh3YfXr0W99FHT595f-kwVbrf2s4c4YnhW7WHgq35YNmr2W6CVgl_5C68LZW1pTGsr81QryLW609z0S6BkycpW5TmJjR10SLBX3fQq1) | [Outside+](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pYS3q3n_V1-WJV7CgJtnW5mwVdy38gNN5W6pmk1y53hpSWW5GMnn83Lnj79W3mRnQG4PhDb8VkQpc320HxQRW3hD5B13y0l9LW8sGt7T220hr6W1t8DFm7-N-wcW83M05X2J9Vn1W8Rl5Qm4wJSwjW1BmdwX4-zMdxW72jf7c7PFT0ZN2pXc9vtn5YYN8-0hBXptCzJW6l8rqc8BDBVqW9djHbB7-fp7DW2lzWGl2vV8gQW7nw4HZ7c_yXFW8W82N627LyNfW3mHZpF8p27BSN4cv1wpnW4hFW5QHKDF4rrC-7W3DHV_V4Dh_8DW24f6Dk1yZbf0W8GG_694PFn5YW5wgmPp1Z9f5F3kHs1) Outside | 1600 Pearl Street | Boulder | Colorado | 80302 | USA [Email Preferences](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pYfckXhGV9V4KD7CgNS4W57HHfk74D_8NW3G-TTJ5FZY8DW60chBM8_mWqdW3S6hh81d4V0MN3tpBySkF3jgW23QVj73rLfRWVdpRhf6tBD-YW5TBKqH8fLMNdW8KC7PR5vTSD9V1BpN73sTnkPV_-P8w6cwzwvW4dlK-d5kFfmNW56lV5R7RvVYwW8KHV4n33nN5DW3bbFtC7d1rfGW2W2pSy20XnZVN6j-pLkZkzx1W42KQtn4tV-nVW1Sh6p680xjPnW4wYzDn8BR6xjW6mVP7F3_Mp4wW7cSrY92_m921W2HLtbB6mBWsKW6C_8k43_bGMNVMkj314RjFY2W4Y7WdV3k1fgFW1N5gQx8gRLT-W96N6Np1SkhSXVnvymM3Q7JhCW5_Kg1Z9hQ1PlVX3z318yfSJ6W3y441B2D4782W4tmk-x6nnnNjW7cWrqN5NJ3P6Mmbwv8Jh4TFW18HMNv4Ck8g3W40B69p31xD2kW3hQJhN2VDL-fW1qftWX6h2__HN1Nnk2B20cTrW7DF0-j97KTF7W8YpQMw8M-xmCW3dfyg62VpfZ8W4V7rfs357lmZW7Y0gz14yMlD7W2HxwJ01-0T5nW64Jkvh7_yDhVW7CXlbS5YN7ySW7fYb5_419VJlW6Q_2_G69ft9BW8MyT3q8Vv1_JW4jGjSD3xMNGwW7xylzH3D2Yb6W7zjR9r7L3zJfW59K1-x4jSjg2W9hTG-v4qlMfFW7QfpVH1NJ4wPVswW2j2cHr_sW2F9LGv1b17t9N5cb84bnwd9wW4WWP_B40K0w5W4Y0q6P5HzRBjW7hYWMf2bcXhKW4RJRjQ4lrn4NW2n0GYH7v7P_GW28pw655JxMNPN2yZZBhkm_W6VkW8r91WJM0NW22tZt81Z05YlVTWgT-3qWPflV309c66sGgVfW7xbJK125N3HwW4gXN341kRmDYW3n6dQ_7QDgTSW5mX9TR6fw2f2W8y7CmK126-x2W4R5XqS6by2_7W3TYls92h9ccLW42N2JD1rxWdrW1-Fw1x6ts-5YN9618M245md1N4FjLnkmfl8nVVfB597shz6DW24bBvk2P2MM3Vl0Cnj84C78BV1kkZX1spRSR32kH1) | [Privacy Policy](113/cy08X04/MVDfSw2HfT2W6TpR7H4yS1hyW3Bmyl94zc4y6N6J4pZ73q3phV1-WJV7CgMpQW2BFcxG13tTcsW3lnNvY7mmjYsW1Hl_7_94y5MPW8FYZ2q2fc-QbVhQrMX4mGFrFW8BNx9V4rhwxNW3Cndtr2HdsJ8W7xywLk4dtC2CW9h3QbS154jZ5W5WPRk983hxGzW9hCz655VDZXLW4F1Wml6R3m8sW2311qZ4qWnHmW8B6mwT25Zs6PW1zDT5Z3kCdjPW4RZjPb7tdQryW4PJbwK8C6fWCW2PlxKC22BJ1cW32vVvJ7MZ3rKW1w3wfy1S00d8W1wkCKV4Kyl3XW5xmCWN194Z7RW5TvltZ1fklk1W1dFqm831XVQ0W24SzcZ4hVJwDW8-N_f-86JYDGW2V7Pm04ZKLjDN68gQ9NCtQWh3q9q1) [PodiumRunner is an Outside brand]