Minute 1: Level up your downhill running

“Downhill from here” usually signals smooth sailing, but for runners, it’s a whole different ball game. Yes, running downhill means you’ll be moving faster, but it won’t necessarily be easy. In fact, downward hills present unique challenges and stresses on your body, so to perfect your descent, you should practice these “3 workouts to help you dominate the downhills.” All of these workouts are designed to expose your body to fast running on a negative incline, where you’ll experience greater eccentric muscle contraction than you would on flat ground. Not only that, but you’ll face greater impact forces, and your sense of balance will be challenged too. By adapting to this change in terrain, you can be sure you’re able to take advantage of downhill sections on race day. Of course, downhill running can increase your risk of injury, and that's why you may want to be evaluated via a LESS test: “Jump Landing Mechanics & Injury Prevention in Athletes (The LESS Test).” That stands for the Land Error Scoring System, and it’s a way for coaches to analyze your biomechanical errors in the lower body to help determine your risk of injury. The LESS test can reveal weak points, lack of mobility, and other complications that can be the source of injury, and from there, a coach can prescribe you exercises and activities to correct your faults. For instance, if they determine you need to improve strength and range of motion in your knees, they might suggest the “Single Leg Box Squat: How To, Muscles Worked, Tips and Tricks.”

#LESSisMore

Lumen is the metabolic measurement tool that's changing the game

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Meet Lumen, the world's first handheld metabolic measurement device. Lumen lets you know if you’re burning fat or carbohydrates and gives tailored guidance to improve your nutrition, workouts, sleep, and stress management.

Lumen generates a unique score of your body's ability to perform during workouts by factoring in diet, sleep, and stress, then gives you guidance based on your physical pursuits. The more scientific explanation of how Lumen scores your metabolic health with only a breath is measuring your RER (Respiratory Exchange Ratio). Lumen detects the concentration of CO2 in your breath and this provides you with real-time insights into your metabolic state and what your body is utilizing for fuel. You can learn more about the specifics in this recently peer-reviewed validation study.

The SMM staff recorded their results from their first few months with this powerful all-in-one health tool and you can click here to read our thoughts on the experience so far. Six Minute Mile readers can now access the same technology once available only to elite athletes in hospitals and clinics. Six Minute Mile readers will also receive a 15% discount on their Lumen with code "SMM".

Minute 2: Don’t let the sun ruin your summer running fun

It feels like it was only yesterday we were layering up with jackets, hats, and gloves to brave the cold New England winter on our runs. A few heat waves later, and things sure have changed. More specifically, our wardrobe has transformed so that these beautiful summer days don’t turn ugly, and that’s because we read “I’ve Been Running in a Sun Shirt and Wow, You're Missing Out.” You may think that sun shirts are best suited for a relaxing day at the beach, but they can offer a lot more for athletes as well. They pair rock-solid UV protection with sweat wicking and cooling fabric, making them a solid choice for anyone getting active in the sun. Unlike sunscreen, sun shirts cant miss a spot, they don’t require reapplication, and they don’t surrender to sweat. Your skin isn’t the only thing you need to protect on a sunny day, and after hearing “The Benefits of Wearing Sports Sunglasses,” we bet you’ll want to grab a pair. Just like your skin, your eyes can also be harmed by excessive exposure to UV rays. Quality sports sunglasses will filter that light out, lowering your risk of macular degeneration and other unwanted conditions. Sport sunglasses can also help protect your eyes from debris, which can be a major concern for trail runners who kick up dust on their adventures.

#HereComesTheSun

Don’t Miss Out On Gainful’s Customizable Hydration

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Dehydrated before or after going on a run?

With record-high temperatures across the country, there's a good chance your run this evening will be extra sweaty. Don't expect to make it too far without properly hydrating throughout the day and before your run. Customized hydration packs from Gainful have been game changers for keeping the Six Minute Mile cool through this summer's swelters. Gainful's single on-the-go packs only have two grams of sugar and come in a 150 mg caffeinated version or non-caffeinated option depending on if you need a boost for a long run.

It's proven that electrolytes help athletes hydrate better than just water alone and this formula contains loads of them. Even on a rest day, mixing in one or two of these Gainful hydration packs to recover faster and add flavor to your water goal jug is wise. Not to mention they make your water taste great by coming in new summertime flavors: tropical mango, strawberry lemonade, and lemon & lime. 

Gainful is leading the way in personalized supplement plans for athletes of every level. They're products use only clean ingredients and personalize each customer's nutrition plan. Gainful also assigns a registered dietician for tailored guidance toward your unique goals. 

Ready to see what all the hype is about? Gainful is offering new purchasers 20% off their first order by using code "SMM20" at checkout.

Minute 3: What is a side stitch, and how can you avoid it

Of all the pains that can arise during a run, a “side stitch” has got to be one of the most annoying. When your muscles burn during a workout, at least it’s a sign that you’re working hard. A side stitch, however, might just be an unfortunate flaw in our anatomy. To make matters worse, it seems to affect beginner and advanced athletes alike, so it’s something we’ll all have to deal with. Do we know what causes it and how to avoid it? The answer to that can be found in “What causes you to get a 'stitch in your side'?” Initially, scientists theorized that side stitches were cramps due to blood being diverted from your diaphragm to the muscles in your limbs. Recent research has contradicted this viewpoint, though, and the prevailing theory is that a membrane called the peritoneum rubs together as you move around during exercise, causing an irritation. Is there anything you can do to stop it? Well, experts believe that avoiding large meals before exercise can help, since a full stomach may push into your peritoneum and increase friction. Additionally, there’s some evidence to suggest sugary sports drinks and other hypertonic solutions that draw water out of your cells can cause additional irritation to the membrane. Finally, employing proper breathing techniques can help, according to “How to Avoid a Stitch When Running.” Some runners have found that when they get a stitch, slowing down and performing a few deep belly breaths (aka diaphragmatic breathing) can help the pain go away.

#DitchTheStich

Minute 4: Struggling to refuel after a run? Read this

If Minute 3 has convinced you to avoid large pre-run meals, we should warn you that it can create a problem of its own: underfueling. To make matters worse, some runners struggle to work up an appetite after an intense workout. Their bodies feel shaken up, their hunger hormones have been suppressed, and that can be disastrous for your recovery. If you struggle with post-run appetite and want to learn how to handle it, check out “Not Hungry After Your Run? Here's Why.” It turns out that especially difficult runs have a tendency to suppress ghrelin, the hormone that signals our bodies to become hungry. Lack of appetite after a meal could also be the result of miscommunication between our body and brain; they react to the stress of exercise, not hunger, and our impulse to eat feels small in comparison. That’s bad news, because there’s some evidence to suggest refueling on carbs within 60 minutes of a hard workout is vital for optimal recovery. To make things easier, consider making yourself a carb-filled smoothie or grabbing a recovery drink, since drinking liquids can feel much easier when your body doesn’t want to take in a full meal. While we’re on the topic, we should mention that protein after a workout is also important for repairing muscle, but reports have overexaggerated how short of a window you have to get your fill: “Fact or Fiction: The Anabolic Window.” After studying the effect on protein and muscle growth, researchers found that we’ve probably got 5-6 hours after a workout to replenish protein and stimulate recovery. Interestingly, the researchers also found that pre-exercise protein could facilitate recovery as well, so don’t feel like you need to do all your eating after hitting the gym.

#FastFood

Minute 5: Quick Intervals

• Earlier in this issue, we touted the benefits of wearing a sunshirt to beat the heat, but not even that miracle fabric could make the job of a Wildland Firefighter much easier. Standing up against flames and forest fires is remarkably tough work, but that’s only the start of the physical challenges these folks will face. That’s why they’ve got one of the hardest fitness tests around, and if you want to put your strength and endurance to the test, you should read about the qualifications in “Are You Fit Enough to Be a Wildland Firefighter?”

• Maintaining your energy levels with your diet isn’t as simple as getting enough calories. You’ve got to take in the right nutrients to support the production of energy, and vitamin B12 just might be the most essential one. It’s typically found in animal products like beef liver, clams, and eggs, but vegans and vegetarians are especially susceptible to a deficiency. That’s why they should get plenty of fortified cereal, soy milk, and other options included in “Need an energy boost? Try these 12 foods high in vitamin B12.”

• When runners are faced with aches and pains, they’ve got to make a critical decision. Should you push through to avoid a setback in your training, or rest up so that you don’t cause a more serious injury down the line. Every situation is different, so there’s no one size fits all solution to the problem. However, in the case of shin splints, one expert is insisting that “No, You Really Shouldn’t Run Through Shin Splints. Here Are 3 Major Reasons Why.”

Minute 6: Daily Inspiration

In the quest to qualify for a major marathon, a rejection email can feel like a slap in the face. Nobody likes getting them, but one unlucky runner felt the sting of denial worse than all of us, and his name is Nick Parisi. That’s because Nick was the unlucky runner whose picture was used in the rejection email for the 2024 NYC Marathon, which he received alongside 158,000 other would-be competitors. As if failing to qualify wasn’t bad enough, the internet quickly dubbed him “Negative Nick,” and the story went viral. Luckily, the race organizers stepped in and offered him a guaranteed place in a future race, and we’re happy to report Nick took it all in stride and made the most of his tough situation. You can watch the full story in this clip from @catchupscoop.