Six Minute Mile
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Can creatine help runners?

Can creatine help runners?

Also today: Shoe Review: Adidas Takumi Sen 10 ($180)

May 31, 2024

Minute 1: Is creatine just for weightlifters?

When you think about muscle-building supplements like whey powder, amino acids, or creatine, you probably associate them with bodybuilders who are going for a Mr. Olympia-level physique. Sure, they can help increase your muscle size, but for creatine, that’s just the tip of the iceberg. If you want to see just how diverse the benefits can be, check out: “How to Use Creatine to Optimize Your Well-Being and Training Results.” As you may know, creatine is a naturally-occuring compound used by our cells to produce ATP. That’s our main source of rapid energy when we exercise, which is why it’s so popular among sprinters and weightlifters. According to the latest research, it can also be beneficial for controlling blood sugar levels and improving cognitive function. In fact, it can have such a potent effect on the brain that some researchers think “Creatine might help treat depression.” Creatine is used by both our muscles and brain for energy, and creatine supplementation could allow for greater brain energy storage for a clearer and more positive mental state. So we’ve established that creatine could make you stronger, smarter, and happier, but what about faster? The answer to that can be found in this Trail Runner piece: “Should Runners Supplement With Creatine?” Creatine won’t boost your endurance directly, but it could improve your capacity to surge into a faster pace mid-run. That’s huge if you’re looking to develop a stronger kick to get the edge over your competitors at the end of a race. Of course, it’s always a good idea to fact check the validity of your supplements, and this overview of the literature written by Dr. Rhonda Patrck makes it easy to understand: “FoundMyFitness Topic - Creatine.” You may also want to check out these “Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?”

#CreatineJuices

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Minute 2: These drills and exercises can overhaul your running form

Can running backwards propel your training forward? It seems so, according to a recent guide from Canadian Running magazine. It may look a little silly, but backwards running can activate your hamstrings in a unique way to improve your running form and performance, and that’s why it landed a spot on this list of “4 dynamic drills to finesse form and turnover.” If you remember our past advice on improving running form, you’ll know that most experts don’t recommend trying to actively change your form while you run. Instead, it’s better to perform drills that make your legs strong, flexible, and springy so that when you return to running, you’ll naturally adapt to a more efficient stride. In addition to backwards running, high knees, single leg snapdowns, and A-skips are some of the most effective methods to fix up your form. While we’re on the topic of exercises to improve your running, you may want to “Add these 4 easy gluteus minimus exercises to your workout routine.” The gluteus minimus may sound small due to its name, but it can have a big impact on your running. That’s because it plays a key role in stabilizing your hips, and you can ensure it’s working well by adding clamshells, side lunges, glute bridges, and fire hydrants to your routine.

#DrillSergeant

Minute 3: Ride a Peloton without breaking the bank

In Minute 1 of this past issue, we saw how cycling could be one of the most effective forms of cross-training for runners. We love how it can be done indoors, thanks to spin bikes or stationary bike converters, and for a lot of us, there’s no better choice than a Peloton bike. They make cycling fun and convenient, but the only problem is, Pelotons sure ain’t cheap. Unless you buy used, that is, and for a guide on how to find the perfect deal, check out: “What to Consider Before Buying a Used Peloton.” These days, a standard Peloton bike can be bought used for less than half the cost of a new model, but there are a few things you should know before you make a purchase. First, the Generation 1 bikes (the ones with an orange power button) are no longer supported and won’t connect to Peloton’s network. You can replace the touchscreen with a modern tablet to return full functionality, but it will cost you about $375. Next, before buying any used Peloton bike, you should ask the owner what their riding habits were like and how many miles have been put on the bike. The more they’ve used it, the more likely it is you’ll need to replace parts like the pedals or bearings in the center of the flywheel. Peloton might be the most recognizable brand in the space of smart bikes, but they’re far from the only choice. If you want to see what other options are out there, check out the “Best Peloton Alternatives for 2024.”

#BargainBiking

Struggling to Sleep? Try This…

Minute 4: Shoe Review: Adidas Takumi Sen 10 ($180)

With all of the excellent running shoe advice we have shared from our friend Brian Metzler, we haven’t had many recommendations for short distance racing shoes. That’s about to change. Today, Brian shares some insights on the Adidas Takumi Sen 10 which is an excellent choice for your next 5K or 10K race. A few highlights from Brian’s review of this new shoe are below, but you definitely want to read the full details on our website.

The Adidas Takumi Sen 10 is a light and fast shoe that’s more moderately cushioned than most new models on the shelves of your local running store. Its slightly lower-to-the-ground profile is refreshingly vibrant while still offering a good amount of semi-firm cushioning with a semi-soft interaction with your feet. It provides a snappy sensation at fast paces, which I find ideal for short races on the roads, like an upcoming 5K on your schedule or, in my case, the Pearl Street Mile later this summer in Boulder, Colorado. It’s also great for speedy workouts and tempo runs, and it could be used for moderate-length long runs as you’re building up to a half marathon or marathon – especially if you’re doing a progressive run in which you drop down in pace over the second half.

What’s New: The biggest change to this year’s Takumi Sen 10 is a switch from carbon-infused energy rods that extend independently through the forefoot of the shoe to rods that are partially made from semi-stiff recycled fiberglass and are more connected under the arch. It’s a very similar set-up to the carbon-fiber energy rods embedded in the Adidas Adizero Adios Pro 3 marathon racing shoes, only these rods are slightly more bendable to match the natural flex of your feet so you can make more agile movements at faster paces. The midsole is now made from two layers of a new highly responsive formulation of Lightstrike Pro foam, but this version of the shoe retains the same stack heights (33mm/27mm) and weight as the previous edition. A new engineered mesh upper is slightly pliable, very supportive, and extremely breathable.

Why It’s Great: It’s great because it feels like it’s an extension of your foot. At faster paces, it produces stiff and snappy toe-offs. If you’ve been running in maximally cushioned shoes much of the spring (like I have), it might feel refreshingly good to be closer to the ground. That’s how I felt during a few 400-meter speed sessions on the track and a fartlek workout on the roads, as well as my moderately fast Bolder Boulder 10K race on Memorial Day. (I was actually filming the race with a handheld GoPro camera for a video project, so that race effort was actually a fartlek, too, with many quick sustained bursts of fast running broken up by about 20 moments to stop and film the action!) It’s not a great shoe for running slower paces, but jogging in it between intervals wasn’t a problem.

Brian goes much deeper into why he really likes the Adidas Takumi Sen 10 in his full review. You can check it out on our website here.
#Perfect10

Minute 5: Quick Intervals

Our music rec from Coach Trax is back: Today's song is “Eat Them Apples” by Suzi Wu. Here’s her take: I'm taking a hard turn after last week's blues-rock pick by The Black Keys. This one jumps right out and grabs you from the first beat. Well, there are a couple Nah, Nah, Nah, Nah, Nahs but then she dives right in. And it's a full on sound explosion. Suzy McDermott, stage name is Suzi Wu, is a 23 year old electro-pop sensation from London and while “Apples” was released in 2020, she's relatively new to me. Naturally, I spent some time going through all of her music and there is nothing I don't like. She has released multiple EPs but has yet to launch a full album. I really hope we get more from her in 2024. Not to worry, though, there is plenty to bite off in the meantime. Listen on Spotify and Apple Music. #TurnItUp
Most running fans are well acquainted with the story of Roger Bannister and the first sub-four minute mile. Well, there’s an equally fascinating story about female runners and the five-minute mile that’s been kept out of the spotlight for far too long. If you want to catch up on this important part of running history, check out “Diane Leather and the Five-Minute Mile.”
According to some studies, as many as 95% of Americans are falling short on their fiber intake. That’s too bad, because dietary fiber can help you feel satiated, improve gut health, blood sugar levels, and more. If you’re looking to get more fiber in your diet, you can follow the advice here: “We've heard we need more fiber in our diets. Here are 8 easy tips for getting there.”

Minute 6: Daily Inspiration

If you’re a cyclist, race car driver, or speed skater, drafting can make or break your race. But for runners, the difference isn’t so substantial, and somebody should really tell that to Andy Bernard from The Office. We recently came across a classic clip from the show where Andy attempts to shave off a few seconds by following close behind Kevin to eliminate wind resistance. Truth be told, he may be onto something, according to “Drafting Isn’t Just for Elite Marathoners.” There, a researcher claims that even ordinary runners could reduce their time by about 3 minutes over the course of a marathon by drafting. However, in a 5k, Andy’s technique is about as ridiculous as it looks. If you’re in need of a laugh, check out the clip in the link below.