Minute 1: What happens if you only train at low intensity?

These days, we hear so much positive news about Zone 2 training that it makes us wonder if we should even bother with other heart rate targets. Intuitively, it might seem like you’ve got to train at a high intensity to improve Zone 4 or 5 performance, but one endurance athlete set out to test that theory in: “Zone 2 for six weeks: How much fitness did Manon Lloyd gain?” If you need a refresher, Zone 2 training is a low intensity level you can sustain for a long time, and it’s crucial for developing your endurance. Even though the training is slow, it can still improve your race pace. That’s because Zone 2 training develops your slow twitch muscle fibers, improving your ability to clear lactic acid during high-intensity exertion. That all sounds well and good, but what do the numbers say? Well, you can see Manon’s results in this YouTube explanation: “How Fit Did I Get Doing Zone 2?” As you might expect, her power output while running below her lactate threshold (LT) increased by 20 watts. That means she could run faster while maintaining a low intensity level. On the flip side, her Power at VO2 Peak also increased by about 32 watts, meaning she performed better at high intensity levels too. Of course, Manon only trained for 6 weeks, and these results would likely plateau fairly soon without adding in higher zone training. If all this talk of zones and numbers has you confused, you may want to read: “Training methodologies made simple.” In that article, you can find a chart that translates the 3-zone model, 5-zone model, Heart Rate Percentages, RPE Scales, and more.

#ItTakesZone2ToTango

This Sleep Powder Is Clinically Shown to Improve Sleep

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One night of bad sleep can leave you feeling cranky, exhausted, and overall low. But in the long-term, poor rest can lead to memory issues, trouble with concentration, weakened immunity, risk of high blood pressure – the list goes on. Enter Beam. 

Beam Dream Powder 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? Beam's Sea Salt Caramel flavor is finally back in stock. Enjoy a guilt-free dessert and a solid night’s rest. For 24 hours only, Six Minute Mile readers get an exclusive offer – up to 40% off with code "SIXMINUTEMILE" using our exclusive link here.

Minute 2: Handwritten journals and to-do lists could make you a better runner

Benjamin Franklin, Beethoven, and Michael Jordan all have at least one thing in common – and it’s not just creativity in their chosen professions. One of their secrets to success is handwritten to-do lists, and you can learn all about it in: “The Life Hack That Beethoven and Ben Franklin Had in Common.” A recent study from Frontiers in Psychology found that writing by hand creates far more elaborate brain connectivity patterns than simply typing information. Experts feel that writing a to-do list by hand was a major driver of productivity for historic figures like Franklin, and runners have a lot to gain by doing the same. Check out: “In Praise Of Pen And Paper: Keeping A Running Journal.” To-do lists are forward-thinking drivers of productivity, but a running journal presents an opportunity to reflect on your experience. The author, Sara Kurth, says that as soon as she began recording her runs on paper, she noticed patterns and connections that never would have occurred to her by just uploading GPS data. It helped her identify sources of stress and other factors that were negatively impacting her training, and that was the first step to optimizing her behaviors for a healthier and happier life. If you’re convinced to start your running journal or to-do list, check out some of these “Running Journals & Logs.”

#PaperProphets

Minute 3: Fight cancer and improve your gut health with a plant-based diet

In Minute 2 of a recent issue, we looked at the diet of Okinawans, who’ve got some of the highest life expectancy rates in the world. What we found is that they ate more veggies than Bugs Bunny in a carrot farm, and that makes sense, given what we learned from these recent findings: “Prostate Cancer Study: More Health Benefits from Plant-Based Diet.” Researchers looked at the diets of men with prostate cancer, and they found that those who ate mostly fruits, vegetables, nuts, and olive oil saw a 47% lower risk of cancer progression. The researchers suspect the cancer-fighting properties of a plant-based diet are due to its high concentration of antioxidants and anti-inflammatories, but that’s not the only benefits they can bring. There are plenty of fruits, veggies, and nuts you can find on this list of the “10 Best Snacks for Gut Health, According to Dietitians.” Plant based diets work wonders for gut health, and when it comes to antioxidant and polyphenol content, you can’t do much better than blueberries, blackberries, and raspberries. Also on the list is carrots dipped in hummus. They’ve got a ton of fiber that acts as a prebiotic, as well as an array of vitamins and minerals to hit all of your nutritional needs. Lastly, we should mention nuts and seeds. Almonds and chia seeds both made the list for their high levels of polyphenols and unsaturated fats.

#VeggieMight

Minute 4: Shoe Review: Hoka Skyward X ($225)

Hoka began to revolutionize the running shoe market about 15 years ago when the first couple of specialty run shops took a chance on the upstart brand. Our friend and shoe reviewer, Brian Metzler, was a fan from the early days and gives us a fascinating history of the brand in his latest review. He goes into depth about the new Hoka Skyward X, one of the most cushioned shoes Hoka has ever released – and that’s saying something. A few highlights from Brian’s review of the Hoka Skyward X are below, but you definitely want to read the full details on our website, including the back story of how the brand went from obscurity to sensation.

While the Hoka founders were banking on the idea that runners love cushioning, their shoes were also easy to run in. By sourcing lightweight materials – including first-generation midsole foams that made their shoes seem impossibly light – and incorporating the rocker shape, they created softly cushioned shoes that allowed runners to run with an uninhibited natural running gait.

Unless you’re new to running or haven’t bought running shoes in a long time, then you certainly know how Hoka shoes have exploded in popularity and led to the modern shoe design paradigm focused on comfort, cushioning, and propulsion. (By the way, Plaatjes is now the owner of InMotion Running in Boulder, Colorado, and still sells a lot of Hoka running shoes.)

Fast-forward to this spring and Hoka has released its most cushioned shoe yet – the Skyward X ($225), a new everyday training shoe with an exceptionally thick, soft and bouncy oversized midsole, a carbon-fiber propulsion plate, and numerous other features aimed to enhance running comfort and efficiency. But it doesn’t fall into the category of a marathon racing super shoe or even that of a super trainer, but instead pushes the boundaries of the supermax everyday training category. 

What’s New: Everything about this shoe is brand new. The key elements are the high-stack Peba/EVA foam midsole sandwiched around a carbon-fiber plate that all contributes to a soft, bouncy, and propulsive ride, but the rocker shape (something that most Hoka shoes have featured since the start) is also crucial to this shoes’ runnability. Other features include a stretchy and supportive flat-knit upper, segments of durable rubber on the outsole for traction, and a flared heel collar for easy entry and comfort.

Why It’s Great: If you’re looking for a supermax training shoe – either because you like that energetic, max-cushioned sensation or because you’re a taller or bigger runner who wants or needs more cushioning and support – then you’ll likely love the Skyward X. Although it takes a little bit of getting used to, once you get rolling with consistent strides, it’s a shoe that can feel buttery smooth from heel to toe at slow to moderate paces. For that reason, it can be great for recovery runs and long runs in which up-tempo running isn’t a necessity. (I ran a 12-miler at about 9-minute mile pace in it and really liked it for its comfort, cushioning, and resiliency, but I also didn’t feel like I could shift gears to faster paces.)

Noteworthy: The Skyward X has an enormous 48mm/43mm midsole stack height profile (46mm/41mm for the women’s model) – which is over the World Athletics legal standard for racing – but ignore the foolishness of calling it an “illegal” shoe. It would technically be illegal for elite runners in sanctioned races, but there is no restriction on any runner wearing it in training or in a race. Having said that, I wouldn’t recommend wearing it in a race if a fast, performance-oriented result is desired. It’s a very responsive shoe, but it’s not very fast. The extremely high-off-the-ground profile certainly offers a new sensation and could pose lateral stability issues for some runners who already run with gait instability issues.

Brian goes much deeper into why he really likes the Hoka Skyward X in his full review. You can check it out on our website here.
#SkywardCushionedSoldiers

Minute 5: Quick Intervals

• In case you missed it, our music critic Rebecca Trachsel continued her review of running headphones in our last issue – and the critic was very critical of the Bose QuietComfort Ultra Earbuds. The sound quality is excellent, but the technology was very glitchy for Rebecca and you can see the details in her full review on our website. On a happier note, Coach Trax is very fired up about a new tune to bless your headphones with some sweet sound. Here’s her take: Today's song is “Here We Go” by Norman. After digging for more time than I'd like to admit, I can find absolutely nothing about this band other than it is composed of three musicians, all of them well known in both the TV and movie world, who met in 2016 and simply agreed to start making incredible music together. The lyrics in this song are what grabbed me when I first heard it: “I will run, I will rise, I will grow, I will climb to the place I belong, I will fight like the world′s never known, Like the world's never known, Here we go." Tell me that doesn't make you want to immediately go and achieve great things? And, honestly, who doesn't need a song like this in their lives? Here we go, baby. Let's do this. Listen on Spotify or Apple Music. #TurnItUp

• We suspect most professional runners were pretty rigid in their training. Everything is planned out months in advance, and they’re alway expected to find the willpower to rise to the occasion. Well, Courtney Dauwalter flipped our assumptions upside down when we read about her experience in: “Running and Aging: Picking Your Spots.” It turns out that sometimes, she doesn’t even know if a run will be long or short until she’s half a mile into it, and allowing yourself the flexibility to choose on the go can be especially effective for aging runners.

• We’re sure most of our readers remember the Canadian wildfires that drifted all across the United States last summer. It caused an event some New Yorkers refer to as the “Smokepocalypse,” and when we look back at the photos, it’s not hard to see why. This year, experts aren’t expecting fires to rage quite as much across North America, but they’re still planning for above average burning. That’s why they’re letting us know that: “Wildfire Smoke Is a ‘Public Health Threat’ That Can Have Lasting Impacts, Experts Say.”

Minute 6: Daily Inspiration

Time won’t pass any slower than when you’re stuck in an airport after a delayed flight. It’s an experience that can be pretty miserable if you let it get to you, but we like to look on the bright side in any situation. Apparently, so does one creative traveler captured by @the_noob_runners in a recent Instagram reel. In his spare time, he decided to turn an escalator into a Stairmaster to sneak in a cardio workout while he waited. That’s the kind of out-of-the-box thinking that separates the top performers from the pack, and it’s got us excited to seek out other improvised exercise opportunities as we travel. Check out the clip in the link below.