Run News for June 6 2024

The appeal to slow running

Slow running is on the rise. What is the appeal?

When people think about running they often imagine speed and athleticism that they don’t possess. Slow running focuses on running distances at a comfortable pace. Running for the joy of it, rather than for competition.

This trend has taken off on social media with over 3,000 videos posted under #slowrunning on TikTok and run clubs becoming popular that now focus on slow running.

Read more stories from slow runners.

6 tests for runners

6 tests for runners according to trail running coach Ian Florence.

1. The Talk Test: Use your ability to talk to gauge your effort.

   • Endurance zone: Conversational pace

   • Stamina zone: Speaking in one or two sentences

   • Speed zone: Speech is relegated to one or two words

   • Sprint zone: Grunts, moans, “Aack!”

2. The Single-Leg Hop Test: determine if an ache or pain is reason to stop running. If no pain is experienced following the below 3 steps then go for a run. If not, take the day off.

   1. Step 1: Hop up and down on one leg 12 times

   2. Step 2: Hop forward and back on same leg 6-12 times

   3. Step 3: Hop left and right on same leg 6-12 times

3. The Morning Heart-Rate Test: use resting heart rate to assess both short-term recovery after a strenuous workout and monitor it for long-term trends.

   1. Step 1: Collect two weeks of baseline morning heart-rate data

   2. Step 2: Revisit morning heart rate once a week

   3. Step 3: Note any changes in morning heart rate

4. The Urine Test: observe the color of your urine.

   • Pale or transparent yellow: normal.

   • Dark yellow: You’re still okay, but drink some water soon.

   • Amber: You’re not getting enough water. Hydrate now.

   • Pink or red: This may indicate internal bleeding (often from bladder trauma in ultrarunners). Transient bleeding is common in ultrarunning. However, contact your doctor if it persists.

   • Brown: May be a sign of rhabdomyolysis or muscle breakdown that can cause kidney failure. Contact your doctor if this persists.

   • Cloudy: This usually indicates an infection. Contact your doctor if it persists.

   • Foamy: Possibly a sign of the kidneys leaking protein. Contact your doctor if it persists

5. The Mood Test: The majority of DNFs are the result of a poor mental outlook and not physical injury. By identifying who we are at our best we can foster a positive outlook.

   1. Step 1: Determine who you are at your best.

   2. Step 2: Identify and record the actions and thoughts needed to be in a better mood.

   3. Step 3: Do this before tough workouts and races.

   4. Step 4: Practice this exercise frequently

6. The Shoe Test: Track your miles in a pair of shoes. After running 300-500 miles, inspect the shoes for wear and tear.

VR workouts mirror running’s intensity

Virtual reality (VR), primarily thought to be used for entertainment, is now receiving academic attention for its fitness benefits. A study by the University of Victoria found that certain VR workouts expend a comparable amount of energy to running and boxing.

In the study, participants engaged in a full-body cardio workout, which had similar cardiovascular benefits to running. Similarly, VR boxing mirrored the intensity and benefits of real-life boxing. At a medium intensity, the VR boxing was comparable to activities like bicycling, sparring or aerobic dancing.

Why running skews rich

Exercise tends to be a rich person’s pursuit, but running skews even richer. Why? Running is both a relatively efficient way to burn calories and easy to track. For example, a chief executive could slot it in between a 4am wake-up and their 5am carrot juice cleanse. More generally, people with higher socio-economic status are likelier to see exercise as a way to challenge themselves and less affluent people are more likely to be on their feet at work, sapping energy for activities like running.

A 3-step plan to stop sugar cravings

Curb cravings for sweets by eating nutrients, drinking water and distracting yourself with other activities.

1. If You Are Hungry, Eat a Healthy and Filling Meal

Bottom Line: When you experience a craving and hunger at the same time, force yourself to have a healthy meal rather than junk food.

• Food craving and hunger are not the same.

• Your body calling for energy is different than your brain calling for something that releases dopamine.

• If you get a craving while hungry, one of the best tricks is to eat a healthy meal immediately.

• Protein-rich foods, such as meat, fish and eggs are especially good for curbing hunger.

2. Take a Hot Shower

Bottom Line: Hot showers or baths are good ways to stop cravings.

• The water must be hot — not so hot that you burn your skin but hot enough that it’s on the verge of feeling uncomfortable.

• Let the water heat you up for 5–10 minutes.

• You should have a “dazed” feeling after, which should remove your craving.

3. Go for a Brisk Walk Outside

Bottom Line: Going for a brisk walk or run reduces cravings.

• This serves a two-fold purpose.

  1. You distance yourself from the food that you are craving.

  2. The exercise will release endorphins, or “feel good” chemicals in your brain, which can help turn the craving off.

• If you can’t go outside, do a few exhausting sets of burpees, push-ups, body weight squats or any other body-weight exercise.

Your Daily Dose Of Usain⚡️

I want to be lazy

@richardfrankscomedy

Runners are people too, just like us 🙏😂 #run #running #runners #strava #5k #exercise #humble #comedy #funnyvideos #pov #observational #com... See more

Words To Run By 🏃‍♀️🏃🏽‍♂️

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