I want to briefly talk about a study I found for a little bit of content for my newsletter.
This is about flipping the recommendation to live high and trained low, where you’ll often see that people that have the means (typically elites) will live at elevation but for their key-workouts, they’ll drive down to a lower elevation. The theory is that you live at elevation but you do your good workouts at a low elevation because if you were to do your good workouts at a high elevation you’d be sacrificing some of the quality of this session. At elevation you can’t run it as fast.
Obviously, if you were born in elevation it doesn’t really matter… you just live it elevation… but this study looked at switching that around and having people who live at a low elevation go up to a high elevation for short bouts of exercise over an eight-week period.
They found that obviously, this is kind of like a “duh” study that they had increased performance measures from short exercise bouts at elevation versus those in the control group who didn’t get to go to elevation for training. So it turns out that bumping up to elevation once in a while while, it sacrifices your ability to run really at the time, but does stimulate some adaptation so it could be worth it if you have a race at elevation.
Hitting up some elevation training a few times over the coming months before the race isn’t a bad idea but just go with what you have. Most people won’t be able to do that and if that is you don’t worry about it! You have to work with what you have. If you have the means to go up to elevation once a week for a workout for four weeks before your race, then you don’t and there is no point in stressing about it!
Live at a low elevation? Will a stint at high elevation help for a race? →
Here are some great meditations from 5 to 30 minutes →
5-Minute Quick Meditation
10-Minute Morning Priming Routine
20-Minute Morning Meditation
Half Hour Sleep Hypnosis, I love listening to this one for a weekend nap!
How to easily deseed a #pomegranate →
Is the @stridebox ELITE worth it? →
Do your lungs burn when you run in the cold? Here is why! →
Stressing about getting a runner a gift? Get them a $20 subscription box! Easy peasy →
The carbohydrate loading protocol that I use is fairly unique, it’s not very popular yet but it should be!
It was a protocol developed by scientists at the University of Western Australia and what they found was that a single super high intense short bout of exercise plus a high carbohydrate diet for 24 hours afterwards was enough to stimulate super saturation of the muscle fibers with glycogen.
Shat you do and what I typically have my athletes do either the day before the morning before or two days before (depends on their flight / travel schedule) I have them do an easy one or two mile warm-up and then the protocol is two and a half minutes at a moderately hard effort and then 30 seconds at best effort.
That plus a high carbohydrate diet for the remainder of the day was enough to trigger your body to store extra glycogen! With the high carbohydrate diet what I recommend isn’t just eating donuts and all this junk, I typically recommend my athletes just drink some extra Gatorade or something that day. Have an extra slice of bread with breakfast in the morning. I typically try to lower my fiber intake as well, the day before so that helps move things through my GI system a little quicker so on race morning hopefully I have a little easier bathroom break 😉
Carb loading is NOT that complicated #halfmarathon #marathon #ultramarathon #trailrace →
Here, you can pick up the pdf + link to the Facebook group Plant-Based Runners, Unite!
Below, you’ll find links to the exact supplements I typically take. These are affiliate links and all commission goes to purchasing product for giveaways 🙂
Not all of these are only for vegetarian or vegan runners. Many people could likely benefit from taking Iron or Vitamin D, for example!
Here are some great supplements for a plant-based #runner! #vegrunchat #vegrunner →
Let’s talk about when is the best time during the day to run.
I found a really awesome article from Buffer. They have an article titled Why Most Olympic Records are Broken in the Afternoon and your Body’s Best Time for Everything.
This article is all about timing, “one thing we’re obsessed about here at buffer is obviously the best time to share on social media”, and they talk about the best times to do other things as well. When they talk about running they actually do a really good job of talking about athletics here, so I wanted to touch base on this a little bit. Typically for most people I’m a big fan of morning runs. There are many reasons that in general running in the morning is going to be ideal, however technically speaking the afternoon or the evening is actually better for performance for athletics.
So in the article they talked about how most almost every world record in track and field’s and cycling events have been broken in the afternoon and evening. Is this because most events are done in the afternoon or evening or is it because we perform better in the afternoon or evening? I’m not sure it could be with scheduling-wise with the Olympics and World Championships that they happen to be in the afternoon because you can’t schedule all your events in the morning. When you look at running, like the Berlin Marathon, it’s in the morning so it’s an interesting thing to think about. Anyway, this article goes into some details about how body temperature peaks later in the day, giving us a natural type of warm up throughout the day versus in the morning when our core temp our body temporal temperatures are lowest. Blood pressure can also be a factor in our exercise routines. In the first three hours after we wake up our blood pressure rises the most out of any point in the day, our blood vessels open up more to allow for blood flow later in the day as well. So they’re saying as your blood flows better in the afternoon and evening so you can move oxygen and nutrients around your body better after you’ve been up for a few hours. In the evenin, however,r exercise was found to reduce blood pressure by 10 to 20 percent and then exercising in the morning was found in an experiment to either increase blood pressure or not make a difference. Physical performance is higher and risk of injury is lowered between 3 and 6 p.m. according to Michael Smolenski who wrote with The Body Clock Guide to Better Health.
Muscle strength tends to peak between 2:00 and 6:00 p.m. and additionally our lungs function 17% more effectively after 5 p.m. than at midday according to one study of 4,700 patients.
When is the best time to run? When do you prefer to run? →
Today’s topic is about returning to running after a period of rest.
It came up in conversation on Twitter and this individual had a cold and has taken some time off and my suggestion to him is when returning to running look at the two to four weeks before you are forced to rest, be it vacation, illness, laziness…. look at the four week period where you were training. Take the average from that and sort of meet it in the middle between what you have been doing and what you were doing.
Find the middle ground. Let’s say you got you got a cold, you were not running at all for two weeks. You take the average between zero and let’s say you were doing 20 miles a week on average before getting ill, maybe start back with just a ten-mile week. All running should be easy and after a week you can probably be back to where you are at a pre-break.
If you’re following a specific training schedule and you are forced to take a week or two off it’s usually best to continue on the training schedule as written because you probably have a goal race that the training is leading up to. However, it’s still important to not jump right back into the schedule with full volume & full workouts so in that case it might be wise to transition. Let’s say there’s a midweek tempo run, it might be wise to take that tempo run and shorten it a little bit if there’s a long run (let’s say it’s 15 miles) and you haven’t ran in two weeks and last long run you did was 12 or 10 maybe meet in the middle somewhere with that long run. After that you should be pretty good to go to continue on the schedule as written!
Here is some great advice on how to return to running after a break! →