Our fourth monthly recap is here

Just in case you didn't read every one of the newsletters we sent in June, 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!

Minute 1: Everything a runner should know about protein

Carbs get a lot of love from runners. Many athletes still base their whole race-week nutrition around a carbo-loading protocol. It makes sense, given that carbs are the body’s most efficient source of energy in most circumstances. That’s all well and good, but there’s an unsung hero in a runner’s diet that’s just as important for developing your performance over time: protein. Take a look at this piece from iRunFar: “Fueling the Distance: Why Protein Is Crucial for Runners.” Unlike carbs, protein isn’t something you need to stock up on in excess before a race. That’s because they aren’t used primarily for energy. Proteins are the building blocks for muscles to grow, and that means eating at least 0.8 grams of protein per kilogram of body weight per day is vital if you want to adapt to your training and prevent lingering soreness. Some experts recommend eating as much as 2.2 g/kg/day, and if you’re looking to build strength and explosiveness like an elite Olympian, you may want to read “What Does The Fastest Woman In The World Eat For Breakfast?” Sha’Carri Richardson took home the gold in both the 100 meter dash and 4x100 meter relay at the World Championships in Budapest last year. She’s looking to carry that dominance into the 2024 Olympics, and she says high protein snacks like eggs and yogurt are helping her get there. If you’re looking for one final source of protein that runners love, check out something that is all the rage among athletes these days: “The Benefits of Grass-Fed Beef for Athletes.”

#SteakTips

July 4th Deal - Try Dream For As Low As $48 (Normally $85)

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Beam’s Best Deal of 2024

One night of bad sleep can make you cranky, exhausted, and unproductive. But in the long term, poor rest can lead to memory issues, trouble with concentration, weakened immunity, and the risk of high blood pressure. Enter Beam, the nighttime ritual behind 15 million nights of improved sleep. 

Beam Dream is a delicious nighttime hot cocoa full of ingredients designed to make you fall asleep faster and stay asleep longer. It’s a lofty promise, but they’ve done their research: a clinical study revealed Dream helped 93% of users get a more restful night's sleep and wake up feeling more refreshed. Packed with five natural sleep-promoting ingredients (CBD, reishi, magnesium, L-theanine, and melatonin), zero added sugar, and only 15 calories, simply sip a half-hour before bed, then drift into your deepest night's sleep.

Even better? Enjoy a guilt-free dessert and a solid night’s rest. Six Minute Mile readers get early access to Beam’s July 4th sale– try Dream for as low as $48 (normally $85) with our exclusive code "MILE20".

Minute 2: Runners can build full-body strength with this guide

They say there’s strength in numbers, and we’d have to agree. Especially if you’re referring to the number of pounds on the bar, or number of reps you’re completing in the gym. We love supplementing our running with strength training to improve performance and protect against injury, but it’s intimidating to choose from hundreds of possible exercises. Luckily, there’s a helpful new guide to be found here: “Strength Training Will Help You Run Stronger, Faster Half Marathons.” In this article, training is broken down into four categories with these simple corresponding charts: lower body, upper body, core, and plyometrics. On your strength training days, you may find it helpful to pick one or two moves from each category to build a full body workout. If you’re new to strength training, you may want to watch out for these: “7 Strength Training Mistakes Runners Make.” Endurance athletes often have a tendency to think that the more reps, the better. While it’s true that high rep ranges can improve muscular endurance, you’re already getting a lot of that type of stimulation during cardio exercise. Using low-rep, high-weight sessions can improve your strength and power, which can translate to a faster top speed and stronger kick in a race. In a similar vein, taking frequent rests during strength training can feel unusual to a runner who’s used to long, uninterrupted periods of exercise. However, taking your time between sets can ensure you’re performing quality repetitions with good form, and that’s what will deliver the best results over time.

#WeightWeightDon’tTellMe

These Shoes Help You Avoid Running Overuse Injuries

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One of the best ways to prevent running injuries is to improve foot functionality by spending more time barefoot around the house and walking in Peluva five-toe minimalist shoes. Strengthening and mobilizing your feet will help you improve your running form to execute a correct midfoot landing over a balanced center of gravity, and avoid the dreaded but very common jarring/braking/heel-strike pattern. When your toes, arches, and Achilles tendons can absorb impact gracefully, harness kinetic energy, and generate propulsion efficiently, you become a more graceful runner with an improved running economy. Peluvas are for walking so you can become a better runner!

Visit Peluva.com and use code 6MM for 15% off!

Minute 3: If you’ve got tight hamstrings, these techniques can help

If we had to rank muscles on their importance in running performance, hamstrings would probably earn a spot on the podium alongside calves and quadriceps. Of course, with all the physical demands runners put on their hammies, it’s no wonder they’re a common source of pain and tension. If that’s something you’ve struggled with yourself, you should check out “Tight Hamstrings? Try This Three-Dimensional Thigh Mobilization!” Orthopedic physiotherapist Joe Uhan says that hamstring tension is a complex problem, and the issue often lies in areas beyond the muscle itself. Imbalances between the quads, femur, and nerves in your leg can all manifest as pain in your hamstrings, and that’s why he recommends foam rolling all those areas in multiple directions. When foam rolling, it’s often assumed that applying pressure on a muscle directly against a bone is most effective, but Joe says that rolling perpendicular to the femur can push your muscles sideways, freeing them up the layer of fascia from the femur itself. In addition to rolling, stretching and strengthening the hamstrings can protect them against injury and soreness, so try out “6 of the Best Hamstring Stretches for Runners.” Once you’re limbered up from doing lunges and leans, build up your strength with “The 8 Best Hamstring Exercises For Strength And Power.”

#ThighsTheLimit

Minute 4: Outdoor group exercise could expand your lifespan

Strong social bonds and a supportive community are two of the most important characteristics found in the Blue Zones – those areas of the globe where life expectancy is remarkably high. As much as you may like to tell your boss or your significant other that your life depends on moving to an idyllic island in Greece or Japan, that’s probably not necessary, according to: “The Surprising Element You Need To Add To Your Exercise Routine for a Longer Life.” Researchers at the Mayo Clinic sought to understand the effect of combining socialization with exercise, and what they found was that group activity improved longevity far more than solo exercise. Those who played tennis regularly, for example, saw a 9.7 year increase in lifespan compared to sedentary peers, while solo joggers only increased lifespan by 2.3 years. When we exercise with others, it improves our accountability, increases our enjoyment, and provides opportunities to learn how to train better. If you’ve been a lone wolf in training, consider joining a run club or team sport to see just how much your physical and mental health improves. Speaking of mental health hacks, we’ve got to share this one: “You Don't Need To Hug A Tree To Benefit From Nature — Looking at One Is Enough.” In a recent study, researchers instructed participants to focus on either man-made or natural elements as they walked around outside. By recording their focus with eye-tracking equipment, they determined that focusing on green elements like trees and foliage experienced a significant improvement in mood and anxiety levels. In other words, a group run in a park or trail just might be the one-two punch you need to transform your wellness for the better.

#GroupTherapy

Minute 5: Track your training load, vitals, and more with the new Apple Watch update

If you’ve paid attention to tech news over the past 15 years, one thing seems fairly certain: smart watches will continue to get smarter. In fact, if we were giving the Apple Watch a report card, it would get all A’s after the latest announcements from their world developer’s conference: “Apple Watch introduces new Training Load feature for runners.” You’ve probably heard about the 10% rule, which suggests you should never increase your weekly mileage more than 10% from week to week. It’s solid advice, but the truth is, every runner will have different tolerances to increased workload. That’s where the personalization of Apple’s Training Load and Vitals features can help. Training load will track the duration and intensity of your exercise, comparing it against your 7-day and 28-day averages so you know if you’re overperforming or underperforming. The Vitals tracking then syncs up with your training load to show you how your exercise is affecting things like heart rate, sleep duration, and more. The Apple Watch updates are exciting, but if you’re looking for a tracker that’s cheaper, simpler, or longer lasting, then you might want to consider one of the “Best GPS Running Watches of 2024.” Apart from the Apple Watch Ultra 2, most of Apple’s offerings don’t have the battery life or durability you’d want to see for a serious outdoor adventure. For that, you may want to consider an option from Coros, Garmin, or Suunto.

#WatchAndLearn

Minute 6: Daily Inspiration

What does it take to be named the NFL’s Offensive Player of the Year? Just ask Christian McCaffrey, the 49ers running back who’s got enough speed to hang with world class sprinters. It’s no coincidence he can move so swiftly, given his training routine that was put on display in a recent video from @burgsportsperformance. His workouts are derived more from wise track coaches than from “sprint til you barf” football coaches. McCaffrey relies on a range of speed and agility drills and all that versatile movement helps keep his muscles primed for explosive speed in any direction. If you want to vary your same old routine and develop your speed for summer road races, follow along with his exercises in the clip below.