Minute 1: How much high-impact exercise is too much?

For our injury-prone readers out there (like us!), just hearing the phrase “high-impact exercise” is enough to make your joints creak and groan. As amazing as running can be, we know it’s not always easy on your body, and that has us wondering about: “High-Impact Exercise Pros and Cons.” Exercise can be divided into three categories: high-impact, low-impact, and no-impact. No-impact exercises are ones like elliptical training, where your feet don’t leave the ground. Low-impact exercises are like walking, where one foot leaves the ground at a time. That leaves high-impact exercises like running, in which both feet are off the ground at the same time. That can result in a force about 2.5 times greater than your bodyweight being applied to your joints, bones and tendons. Safely managing that force over time means you should consider balancing your regular running routine with no-impact and low-impact training as well. Doing nothing but high-impact exercise can cause strain or overuse injury, but the good news is that when done at appropriate volumes, high-impact training can actually increase your bone density. If you want to support your bone health and reduce your risk of overuse injury, then cross training with plyometric exercises is one route to take. Here are: “Plyometrics for Trail and Ultra Runners.” Plyometrics are high-impact, but they’ll apply different forces on your body than repetitive runs. Squat jumps, box jumps, and jumping rope can all help condition your legs to handle the impact forces of running, and as an added bonus, you can expect to see improved running economy and maximum strength.

#BraceForImpact

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Minute 2: What type of pain medication is best for runners

In the past, we’ve spoken critically about the “no pain, no gain” mentality to which a lot of hardcore runners subscribe. Some discomfort in racing is inevitable, but the ways in which we minimize that pain can sometimes be counterproductive. Specifically, we are talking about the misuse of meds like aspirin and ibuprofen, as described in this new piece: “Taking Pain Medication Before and During a Marathon.” If you’ve got an especially sore muscle or bad blister on the eve of a race, it’s understandable to want to mitigate that pain, but you should know that drugs like ibuprofen and aspirin carry a number of risks when taken during exercise. In the case of ibuprofen, doctors warn that it can contribute to GI problems, kidney damage, and even increased levels of inflammation once it’s worn off. For more on that, you can read: “Ibuprofen Before Running: Why You Should or Shouldn't Use It.” Aspirin, on the other hand, inhibits your ability to form blood clots, meaning getting a cut or scrape could be the end of your race altogether. If you must use a painkiller while you run, acetaminophen (Tylenol) is what most doctors recommend. It still runs the risk of causing liver damage, so watch your dosage carefully to avoid complications. You may be better off using one of these: “5 Surprising Natural Pain Relievers” instead. Certain herbs and spices like turmeric and boswellia are believed to reduce chronic inflammation levels, so consider adding them to your meals or taking a supplement to alleviate your race day discomfort.

#PerformanceInhibitingDrugs

Minute 3: What speed should your weightlifting reps be?

As a runner, it’s easy to get caught up in the idea that faster is always better. Well, just like in running, there are advantages to slowing down your gym workouts too, and you can read all about it in this new story from Livestrong: “Slow Reps vs. Fast Reps: Which Is Better for Muscle Growth?” Lifting slowly increases your time under tension, and according to some studies, that can work wonders for stimulating muscle growth. One common way to lower your tempo is by slowing down the eccentric portion of the lift. That’s the phase where the main muscle you’re targeting is being lengthened, and allowing for a controlled descent of your weight can really increase your muscle fiber activation. On the other hand, fast reps come with some advantages of their own. Upping the tempo of your lifts can develop power and explosiveness, and if you’re a fan of running shorter distances, those are qualities you’ll definitely want to have. Just like in running, the ideal method probably involves some combination of both tempos, but before you get started with weight training, you’ve got to find the right space for it. If you’re looking for convenience and savings in the long run, here’s one idea to consider: “How to Build a Home Gym You’ll Actually Use.” It’s important to remember that you don’t have to buy every piece of equipment at once. Investing in a quality squat rack and barbell is a common place to start. Since its build quality is vital for your safety, it’s not something you’ll want to skimp on. Dumbbells, resistance bands, and other small additions aren’t quite as consequential, so feel free to shop around until you arrive at the perfect deal to fill out the rest of your space.

#MuscleHustle

Minute 4: Headphone Review: Bose QuietComfort Ultra Earbuds ($299)

Coach Trax weighs in today with her fifth review of headphones for runners. The first four reviews are available on our Gear Review page here. Like Rebecca, we have always held Bose products in high regard, but it seems as if they missed the mark with their QuietComfort Ultra Earbuds. The sound quality is excellent, but the technology was very glitchy for Rebecca and she shares some of the gory details in her full review on our website. A few highlights are below. 

Prior to this test, I had never used any type of Bose headphones for running; primarily due to the cost.  And honestly because I didn’t want to risk ruining such a high end product by running with them and potentially losing or damaging them.  Personally, I always just assumed they were super nice and likely worth the high price but ultimately not for me.  So, as you’d imagine, I was thrilled when I learned I would be able to give them a go, thanks to SMM.  For this test they purchased the Bose QuietComfort Ultra Earbuds.  

These are specifically designed with athletes in mind.  I definitely thought I would end this test with these Bose headphones at the top of my list.  Not so.  And I’ll tell you why.  But first, a reminder that I wear all of the headphones I test for a minimum of 50 miles and in all types of weather conditions.  I also try to use them for multiple types of workouts and races when I can.  As soon as these arrived I took them out of the box and leashed up my dogs to go for a walk.  And the rest, well, see below and judge for yourself.

QUALITY: As far as headphones go, these are a thing of beauty.  Yes, that sounds dumb.  But unlike the other brands I have tried, these just look fancy.  Big, bold case.  Shiny, sleek-shaped earbuds.  If you were going to judge a book by its cover, and you should never do that, you would think these were a sure thing.  I turned them on and jumped as I heard the Bose voice tell me they were connected.  Even the “on” sound is legit.  The earbuds have up to six hours of battery life and the case holds an extra three hours.  Plus you can get up to two hours of listening time with a twenty minute quick charge, which is a nice option if you forget to charge.  That said, this battery life isn’t worlds better than any other pair that I’ve tried to date so you’re not getting something special here in this category.  They are water resistant but not fully waterproof which, if you live in an area where weather is iffy, might cause you to pause.  

OK, so bear with me on this next bit.  The first time I tried them I wore them for a run on my treadmill.  Mid-run, the music stopped and the Bose voice said “immersion.”  I did nothing because I had no idea what that meant.  Seconds later the voice said “quiet.”  Again, no idea.  Naturally, I started tapping the earbuds in hopes that she would stop talking.  Nope.  Back and forth between quiet and immersion which I later learned are modes you can put the two of several modes that you can put the headphones in.  Finally, I took them out and switched to a different pair.  Very annoying.  But, in fairness to Bose, I did not read the manual before I used them.  So after I ran, I got online and did some digging.  I learned a little more about the modes available to the user but I couldn’t find any reason that mine were bouncing back and forth between two modes on their own.  The site has a chat option and claims they are available to help 24/7 but when I chose this way to ask my question, I got a message that said they were not, in fact, available.  So much for 24/7.  

Finally, I called customer service.  I explained what was happening.  She also had no idea what I was talking about.  Now, I’m guessing she doesn’t work for Bose, so I get that.  But even after putting me on hold and asking someone else if they knew the issue I was describing, she came back with nothing.  So she sent me a return label and I sent the headphones back to them.  OK, I can appreciate that.  It’s inconvenient but at least they took them back for the exchange.  A couple weeks later I got a second pair.  I probably got about 30 minutes into a run before the same thing started happening -- immersion to quiet. And repeat.  Now, I’ll admit, this is likely an error on my end.  But, even so, I can’t figure out how to solve it and I have legitimately looked.  So, I am now reluctant to wear them for running and will only use them for dog walks or other activities where I’m not leaning hard on my music.  Obviously, none of this is ideal so this piece alone greatly impacts my overall grade of the product.

SOUND: When they work, the sound is pretty incredible.  You really feel like you’re sitting in a room with a very high end stereo and having a one-on-one experience with your music.  As I’ve mentioned in my past reviews, I’m not super picky about this category.  If they play music and I can hear it I’m pretty content.  But I will say that these do honestly sound better than all the other pairs I’ve tried.  Everything is crisper, bolder and I can hear things in my music that I don’t necessarily hear with a lower quality product.  So that’s a big plus for them.  As you now know, they have multiple modes (immersion, home, quiet, loud) that probably make things ideal for what you are using them for.  But, as you also know, I couldn’t figure this out on the app or anywhere in the site so I’m waving the white flag on this feature.  Godspeed if you can figure it out.  

To read Rebecca’s complete take on the Bose QuietComfort Ultra Earbuds and to see her overall grade for these headphones, check out her full review on our website.

#TheBloomIsOffTheBose

Minute 5: Quick Intervals

• If you’ve ever attempted an extreme workout plan like the viral “75 Hard” challenge, you’ll probably know firsthand “What Popular Fitness Fads Get Wrong,” as described by the NYT. These programs are often designed to be attention-grabbing and controversial. Instead of building healthy, sustainable habits, they’re more like a quick fix to getting in shape at the risk of experiencing burnout. If you’re looking for a more down-to-earth plan that will set you up for bigger and better health down the line, you might want to try: “The 28-day calisthenics challenge: A complete guide.”

• As the weather warms up, we feel a responsibility to remind runners that sunscreen should be routine. Getting a sunburn is a surefire way to make your training uncomfortable for days, not to mention all the health risks that come with it. If you need help finding the perfect sunscreen to suit your needs, you should know “What's the Best Kind of Sunscreen?” Coach Trax, BTW, goes for a CeraVe Sunscreen Stick since it doesn’t run, even during long Sunday jaunts.

• We’re sure most of our readers already have a go-to workout when it’s time to dig in and build some speed. However, we tend to think more options are better than less, which is why we’re happy to offer up these ideas: “5 Key Workouts to Nail the Marathon and Half Marathon.”

Minute 6: Daily Inspiration

In our experience, run club members are mostly a delightful bunch to hang out with. Every once in a while, you’ll come across someone who takes things a little too seriously. We’d say that @mattslyon hit the nail on the head in his recent video, satirizing the runner who’s prone to grilling you for your VO2 max numbers, stats, and medals to prove you’ve got what it takes. In situations like that, it’s probably best to laugh it off, and with how funny Matt makes the character seem, that’s pretty easy to do. If you’ve encountered a cuckoo runner, we bet you’ll find this next clip hilarious.