Category Archives for Knowledge Center

Two Running Documentaries You Should Watch

Below are two running documentaries for you to watch. Save them for a rest day or for some motivation before your next big race!

The first is on the B Squad of East African runners. They're not the cream of the crop as far as Africans come, but they're working on getting to the next level. 

On the bottom we have la crème de la crème, a documentary on the Breaking2 project from Nike. 

Which one are you going to watch first?

You think you don’t feel like running.

I made this video after proudly completing a run that I really just didn’t feel like completing.

Going into it, I knew it was going to be a slog! I had gone long on Monday and did a workout on Tuesday, so of course Wednesday was going to be a tired legs run but I didn’t expect to just not feel like running

In this video, I describe the technique I use with myself to get these types of runs done to my ending satisfaction!

Super Easy Homemade Bread Recipe!

As you’ll see in the video, I’m terribly disapointed in myself that I did not begin making my own bread sooner. It’s such an easy item to make!

White Bread, bread machine recipe:

First, combine 1c warm water, 3tbsp white sugar, and 2.25tsp active dry yeast in the bread machine and let this sit for about 12 minutes. It will become frothy.

Then, combine 3c white bread flour, 3tbsp vegetable oil, and 1.5tspn salt into the machine. I then use the 1.5 pound light crust color setting, which takes 3 hours to prepare.

HERE is the newer version of the bread machine I have!

Three Rules for my Athletes

I was thinking to myself recently, “If there were 3 things I hoped all of my athletes would mind, what would they be?”, and here’s what I came up with!

First, is to never run through a niggle! I’ve often said that the best runners may be the best at resting when they feel a potential issue. Doing this instead of running on it and risking injury leads to more consistent training!

Second is to not cram training. I’ll often frontload my week with an important run (typically the long one) so if I do need to move it back a day, that’s no big deal. But be mindful of putting too much volume within too short of a period of time. 

Third is to be diligent with ancillary work like plyometrics, bodyweight routines, and strength training!

Nutrient Timing

Check out this information, what a goldmine!

Below you’ll find the abstract / highlights for what you need to know about timing your nutrients for maximizing your athletic performance.

If you want to seriously take some time to dive into the full position paper, check that out here.

Compression Socks & Sleeves

“Do they work?” is commonly the question.

A “yes” or a “no” answer depends on what the individual means by “work”.

Sleeves and socks both have their uses, but the usefulness may depend on the situation.

I’ve used compression sleeves/socks during runs if my calves are a bit sore. The compression may reduce calf oscillation (movement) and help with any potential injury or just soreness.

Compression may not have much research behind its use during racing as a performance enhancer, but many people do find such gear comfortable, and being comfortable is almost always going to make you quicker. It is important to consider that the socks may be a bit warm in hot races.

The best option is to wear socks (not sleeves) as a recovery tool, which I often do for the rest of the day after a morning hard/long run.

Dangerous Animals on the Trail

While running I’ve encounters a mountain lion, big ol mountain goat, a bull, cattle, snakes, etc.

It’s supremely important to be aware of your surroundings while trail running, where you have the most potential to see wild life (hopefully not too) up close. 

Best Articles on: Hydration/Dehydration

Below are a few articles I’ve come across on the subject of hydration/dehydration that really caught my eye! Hope you enjoy and if you have any other resources, please comment below!

Mild Dehydration Won’t Slow You Down | Alex Hutchinson at Sweat Science | “The key is to understand the difference between dehydration, the physiological state of having lost fluid, and thirst, the desire to drink.”

Dangerous Exercise: The Hype of Dehydration & Heat Stroke | Ross Tucker at The Science of Sport | “Supposedly, as little as 2% dehydration impairs performance by 10%, which is amusing because when the world’s elite marathon runners finish in 2:05, they have lost at least 2% body weight, which means they’re running two minutes slower than they would’ve done had they listened to many Gatorade advertisements and scientists sponsored to tell this “truth”.”

Just Because You Sweat Does Not Mean You’re Dehydrated | Alex Hutchinson at Sweat Science | “That’s because weight loss doesn’t necessarily correspond to water loss.”

Best to Rest

Here is an example of how part of my body was not quite 100% so I modified my run to let it regenerate, and it’s been completely fine ever since!

And j ust yesterday an athlete I coach said her calf was a little sore, probably from the multi-leg relay she recently did. I told her to give it a few days of rest and she was concerned she would lose too much fitness. However, I suggested that it is always best to rest for a couple days and hopefully let something regenerate rather than push it in fear of losing fitness and risk becoming severely injured.