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How to measure your aerobic improvement without an all-out effort

How to measure your aerobic improvement without an all-out effort

Also today: Everything a runner should know about protein

June 05, 2024

Minute 1: What type of sprinting can help endurance athletes?

We love almost everything about our weekly long run. It improves our endurance, it can feel like a meditative experience, and it justifies a big brunch afterward. The only problem? Long runs take awhile to complete. If you need to generate more improvement in less time, a recent study found that sprint intervals as short as 20 seconds could improve aerobic fitness: “Longer sprint intervals can improve muscle oxygen utilization compared to shorter intervals.” Researchers split participants into two groups and had them perform sprint intervals for either 10 or 20 seconds. One goal was to determine the minimum effective duration of an interval to improve oxidative metabolism (aka aerobic respiration), and the 20-second sprints appeared to do just that. It follows that even endurance athletes can benefit from short sprinting workouts, but it’s important to understand the unique downsides to this type of exercise: “Speedwork – Risks and Benefits.” The harder you’re pushing your body, the more likely you are to injure yourself, and that’s why warming up is essential before a tough workout. Furthermore, experts recommend doing no more than 15-20% of your training at a high intensity level. Keeping those guidelines in mind, speedwork can transform your athletic potential for the better, and you can find ideas for designing a routine for your needs in this piece: “Sprint Training Workouts for Distance Runners.”

#SprintCondition

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Minute 2: Runners, don’t fall for these knee health myths

If you know an orthopedic surgeon who owns a Mercedes G Class AMG, chances are they earned that sweet whip in part through the misfortune of patients with injured knees. Lest you resent this vulture economy, you should know that a) surgeons help a lot of runners; and b) your knees are actually a lot sturdier than you may think. We don’t have many running friends who have avoided knee pain altogether over the years, but the remedy doesn’t have to be as drastic as surgery or as depressing as full rest, according to this new piece from Canadian Running: “Ignore these myths about your knees.” Orthopedic surgeon Dr. Howard Luks says that unlike many other types of running injuries, the solution to mild soreness in the knees may not be time off. Instead, he recommends dialing back your volume, emphasizing consistency over intensity in your training. He also notes that healthy knees have to be supported by various muscles and joints in your lower body. That’s why adding in some strength and mobility work could be the key to alleviating your pain. To understand what muscles need development, you can check out this overview from Johns Hopkins: “Patellofemoral Pain Syndrome (Runner's Knee).” Once you’ve got an understanding on the problem, consider using this: “Exercise Program for Patellofemoral Syndrome.” Included are exercises that target the quads, hips, glutes, and hamstrings. Additionally, it’s recommended that you develop balance and stability by using some of “The 5 Best Single Leg Stability Exercises.”

#EveythingYouKneed

Minute 3: 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

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Minute 4: Don’t make these mistakes when you foam roll

Foam rollers have been around since 1987, but until fairly recently, their use was mostly limited to rehab clinics. Now more than $300M of these devices are sold worldwide every year, and that number is expected to reach $1B in the next 10 years. That’s good news if you own stock in a foam roller company, but some experts are warning that this rapid growth in popularity has created many instances of misuse. If you want to get the most out of your recovery devices, you should know the “5 Common Mistakes Runners Should Avoid When Foam Rolling.” The first thing you should know is that with foam rollers, less is more. The goal is to mobilize tissue and relax your muscle, but if you’re digging in for too long or with too much pressure, foam rollers can actually increase your stress response. To avoid this, use slow, gentle movements for 10 minutes or less. On a similar note, listen to your body and dial it back if foam rolling a tender area is causing you excessive pain. Rolling the joints, tendons, and connective tissue around a sore area can be just as effective as rolling the muscles themselves. For a good how-to guide, check out this advice from Peloton: “3 Foam Roller Moves for Legs.” These techniques will aid recovery in your quads, calves, and hamstrings. Of course, you’ll need the right tools for the job to see benefits, so check out this list our staff compiled: “Our Favorite Foam Rollers and Recovery Tools - 2024.”

#RollingIntoRecovery

SEA GULL CENTURY September 28, 2024 Salisbury, MD

Minute 5: Quick Intervals

Being a runner in 2024 can feel like a constant balancing act between technology and tradition. Fitness trackers and GPS watches can provide valuable insights, but we shouldn’t forget the value of unplugging and simply listening to our bodies to inform our training. If you’re looking for a way to lessen your dependence on digital trackers, then you may want to read “How to ‘Track’ Your Runs Without a Fitness Watch or App.” In a variation on that theme, Training Peaks offers three simple ways to see if you are making progress: “Fitness Tests: Is Your Fitness Improving?” Their tests don’t involve running for a PR at a given distance to see how fit you are. Instead, one test suggests staying in heart rate Zone 1 over a 5-mile run. If you had to run at a 12-minute/mile pace to stay in Zone 1, your goal should be to increase your pace a few weeks later while still staying in Zone 1. In other words, your heart should be working less to cover the same amount of mileage.
If you’ve been sitting at a desk all day, we’re telling you to pause your reading, stand up, and stretch. More and more, folks are reporting back pain and declining fitness thanks to a sedentary lifestyle, which is why it’s important to break up the day with the occasional movement. If you’re looking for a new stretch to try out, here is “A Dead-Simple Stretch for People Who Sit All Day.”
As the winner of multiple Ironman world championships, it’s safe to say Sebastian Kienle knows a thing or two about training smart. Lucky for us, he spoke to the folks over at Red Bull to compile a list of his 10 most important insights for running a half marathon. For tips on setting your training timeframe, finding the right nutrition, and more, read: “Want to run a half marathon? Here are 10 tips from professionals.”

Minute 6: Daily Inspiration

It’s no secret that athletes with a strong sense of purpose will have the most success with their running. The beauty is, you get to decide for yourself what success looks like, and why you want to train and compete. Recently, @ironmantri asked competitors why they participate in an Ironman, and the variety of answers really opened our minds. We saw ourselves in a few of the responses, but many provided a fresh outlook. Some folks are in search of community, others want to discover their own limits, but it all goes to show there’s no right or wrong reason for training. Take a look at the clip if you need some inspiration in the search for your “why.”