Minute 1: How to deal with runner’s knee

The term “runner’s knee” certainly predates the MRI machine, although it’s unclear whether it was an acknowledged ailment 2,500 years ago when Pheidippides ran from Marathon to Athens. (Sadly, the Greek military messenger needed more than a bag of ice as he dropped dead after completing the original 26.2 mile journey.) There are a number of ways your knees can develop a problem, but there are proven ways to avoid and solve those problems, according to this new story: “Don’t push into pain. How to rescue your knees from everything from torn ligaments to injured tendons.” Tendon issues in the knee often arise as patellar tendonitis – AKA runner’s knee or jumper’s knee. It’s usually caused by overuse in activities like jumping, skating, or running, and it will result in aches and pains above the shinbone. The first step to recovery is usually rest, according to this good piece from the Cleveland Clinic: “Patellar Tendonitis: Symptoms, Causes & Treatment.” Physiotherapist Patricia Collins warns not to rush your return from this persistent injury, as she often sees injured athletes rest until the pain subsides, only to come back and find the pain has gotten worse. Working with a physical therapist to strengthen your knee through safe movement could be a more effective long term solution. Another common knee injury among runners is IT band syndrome, and Collins says it’s not something you want to run through. According to the Cleveland Clinic, again, “Iliotibial Band Syndrome” occurs when the tendon called the iliotibial band gets irritated from friction against your hip or knee bones. Experts usually recommend resting until the irritation has gone away, and from there, you’ll need to identify and address the underlying cause. That’s often excessive foot pronation or underdeveloped hip abductors, so make sure you have a properly supportive shoe and a few exercises to improve your running form. For a guide and visual demonstration, try: “These Hip Abductor Exercises Will Seriously Work Your Side Butt.”

#RunnersKneeds

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Minute 2: Is TikTok right about freezing bread?

We’re not sure why, but the internet seems to have an obsession with bread. During the pandemic, sourdough starter kits were wildly popular distractions from face masks and Covid tests. And now, TikTokers are offering some unusual advice for loaf lovers out there. They say if you want healthier bread, take it out of the oven and put it into the freezer, according to this new story:  “Does Freezing Your Bread Make It Healthier?.” The theory is that freezing bread changes the structure of starch, lowering its glycemic index and making it less likely to cause metabolic disorders. What do the experts say about that? Well, there is some research to suggest it's possible, but it’s far from conclusive. For one, the main study being cited by TikTok users showed a difference in homemade bread, not store-bought. Beyond that, some experts say we’re oversimplifying nutrition by saying a lower glycemic index guarantees that a food is healthier. The author points out that technically, adding chocolate spread to a baguette lowers its glycemic index, but that’s just one of many dimensions to consider in a food’s nutritional value. That being said, doing things like freezing starch could offer benefits beyond glycemic index changes, according to “Pasta and Rice May Be Healthier as Leftovers. Here’s Why.” There’s some evidence to suggest that cooling starch and making it “resistant” can improve its effect on our gut health, which might lower the risk of developing conditions like stomach cancer. With that in mind, it couldn’t hurt to try freezing your bread or reheating pasta. Of course, one surefire way to improve the nutrition of your bread is to pick up one of “The 7 Healthiest Types of Bread.” We enjoy sourdough, but we are also fans of 100% sprouted rye bread which also makes this list.

#ColdBreadHotTakes

Minute 3: Need a few ways to evolve your training? How about 38 options?

There are times in every runner’s journey where training can start to feel stale. Sometimes, all you need is one simple change to shake things up and achieve your next milestone. The hard part is identifying what that change should be, but we bet you’ll find something that will work for you after parsing through this list of “38 Running Tips To Help You Become A Better Runner.” We picked a few of our favorites to try, starting with “Why You Should Get A Running Gait Analysis.” A gait analysis is a way to identify the strengths and weaknesses in your technique so that you know how to improve. It could show that you need a more supportive shoe, or that you’ve got an underdeveloped muscle that can be addressed with specific form-improving drills. Trying to improve your running without a gait analysis is a bit like navigating without a map, so it’s a good place to start. Speaking of improving form, you’d be hard pressed to find a more effective method than running strides. A lot of runners assume strides are geared toward short distance performance, since they’re done at a fast pace, but even marathoners should learn “How Strides Can Help You Run Faster.” To run a stride, ease your way into a sprint over a distance of roughly 100 meters. You shouldn’t be running all out, but this high speed movement will develop your running mechanics and lay the groundwork for more rigorous speed training down the line. There are 36 additional ideas to mix up your training in the original article, so be sure to give it a look to find the perfect solution to your training needs.

#GaitExpectations

Minute 4: Brian Metzler’s 6 best tips for finding the ideal running shoe for your style

Normally, shoe reviewer Brian Metzler uses this space to highlight a new pair of kicks that could be a good fit for our readers. Since literally every single one of our readers has both a unique foot shape and a unique running style, any given shoe Brian loves may not be the perfect shoe for you. That’s why he just compiled this guide to picking a shoe that will optimize your comfort, confidence and performance. Since we are Six Minute Mile, Brian pulled together six tips, but we only have space for three of his tips here. To see the full list, you can check out his story on our website here.

1. Make sure the shoe fits your foot
How a shoe fits your foot is still the most important element of choosing what to put on your feet. The key is finding a shoe that fits the shape of your foot – the length, the shape and the volume – and the best way to do that is to try on several pairs at a specialty running store before you buy. “If you don’t have a good fit, you don’t have anything,” says Kris Hartner, owner of Naperville Running Company in suburban Chicago. “It’s an individual process because every shoe brand and model will fit slightly differently. The best way to find out what works is to try on several models.” Generally speaking, you’ll want the fit to be snug in the heel and midfoot or arch area, but otherwise it should fit or adapt to the specific size and shape of your feet. One of the new characteristics to emerge over the last several years is the idea of a roomier toe box. Having that extra room not only gives your toes a bit more wiggle room, but it also allows your transverse arch in your forefoot to flex properly, allows your big toe to remain straight and un-compromised, and provides room for the other toes to splay out naturally, both of which contribute to your performance and the long-term health of your feet.
 

2. How much cushioning is enough?
This has been a hotly debated topic in recent years, especially as max cushioning shoes have become such a popular trend. Studies have shown that running in shoes with less cushioning can provide more stability and reduce injuries, and yet there is plenty of reason to believe that shoes with more cushioning tend to feel better on your feet over the long haul. Part of it comes down to personal preference, but part of it is based on performance aspects, too. The lower your feet are to the ground, the more you can engage a proprioceptive sense of how your feet need to move over various aspects of terrain – for example, getting precise footing while cornering or running at a fast pace on a road or track or running over a rocky section of trail. Does that mean sacrificing comfort and some protection for nimbleness and agility? Yes, it might. On the contrary, if you’re wearing a highly cushioned shoe, you’ll have more protection and comfort but the proprioceptive connection with the ground will be a bit more vague. Also, while speed is most efficiently derived from slightly firmer shoes or cushioned shoes with firm plates, it doesn’t entirely mean that softer cushioning means you’ll run slower because so many new midsole foams are more responsive with high energy-return characteristics.
 

3. What is a shoe’s heel-toe offset and why does it matter?
Shoes with a lower heel are another modern approach to running shoes spurred by the recent storm of change. For years, running shoes were built with a steep forward-leaning ramp angle, meaning the bottom of the heel is significantly higher than the bottom of the forefoot. Typically, that offset – often called “heel-toe drop” – has been in the 10mm to 12mm range. But to better mimic a foot’s natural movements in the spatial environment of running, shoe brands developed models with much lower heel-toe offsets. Essentially, a lower heel-toe offset (and thus, a considerably less chunky heel component) will help reduce the need to overstride and run with a heavy heel-striking gait. While some shoe brands claim lower ramp angles (or zero-drop shoe geometry) can reduce injuries, that hasn’t really been proven or disproven. However, many people believe that a lower heel-toe offset – in the 4mm to 6mm range – can contribute to improved running form and reduce overstriding. You should definitely ask about the heel-toe offset of specific shoes while you’re at a running store or dig for the information online. If you decide to transition to lower heel-toe offsets, do it slowly.

“You don’t have to go all the way down to zero, but running in shoes with a slightly lower ramp angle will help you keep your foot strikes closer to your body,” says Jay Dicharry, a Bend, Oregon, physical therapist, noted running form guru and author of “Anatomy for Runners” and “Running Rewired.” “Ultimately, running in lighter shoes that have a lower heel will help you run with better mechanics.”
 

Brian goes into more depth on these three tips as well as sharing three other pieces of advice in the full story on our website.

#TippingPoints

Minute 5: Quick Intervals

• In a recent issue, we spoke about the value of using other sports and activities to stay relaxed before a race. Well, if you want to do a deeper dive into the ways stress can impact your running, as well as pick up a few techniques to reduce it, you can check out this excellent piece from Polar: “How Does Stress Affect your Sports Performance?” As Polar explains: “When faced with a perceived threat – in this case, the pressure of competition – the body releases a surge of stress hormones like cortisol and adrenaline. This ‘fight-or-flight’ response is designed to enhance physical capabilities in a critical moment. However, excessive stress hormones can lead to muscle tension and tightness, hindering your range of motion and flexibility right when you really need it. Additionally, the body may divert resources away from digestion to prioritize immediate energy needs, leading to nausea or stomach cramps.”

• When Adidas debuted the Adizero Adios Pro Evo 1, it was clear it wouldn’t be a favorite among bargain hunters. With a $500 price tag and an expected lifespan of only one marathon, it seemed suitable for only the most dedicated (or sponsored) athletes. Well, Adidas may have undersold its durability according to one runner. After using the shoe well past its 26.2 mile expected life, he determined they have more to offer than just a single race. If you want to see just how well they hold up, check out: “We Ran in Adidas’s $500 Super Shoe Until It Gave Out. Here’s How Far We Got.”

• When Nike unveiled their potential Olympic uniforms for Team USA a few weeks ago, a lot of onlookers responded with feelings of shock and offense. They were criticized for the overly revealing nature of their female uniform, but they’ve attempted to respond to the backlash: “Nike responds to criticism over women's Olympic track and field kit.” A lot of athletes and enthusiasts are still rightfully upset, but we hope this slideshow from The Onion is the perfect balance of humor and critique to provide you with some relief: “Female Athletes React To Nike’s Revealing Olympic Uniforms.”

Minute 6: Daily Inspiration

To prove you’ve got what it takes to get the job done, is there anything more definitive than a marathon finish medal? Probably not, according to runner and triathlete @xatefrogg. He shared a montage of some of his finishes alongside an audio that says you can ditch your resume and LinkedIn account, because finishing a big race is all you need to demonstrate your perseverance. (Reader alert: This is a tongue-in-cheek comment and not profound career advice!) If you want to see this humorous take on proving your self worth and employment value one humble brag at a time, check out this video.