Run News for November 14, 2024

7 daily ways to improve bone health

Although we can’t see our bones, they are are important to our wellness, so we are smart to make bone health a priority. Our bone density is highest when we are in our mid-20s then decreases, which can lead to increased risk of fractures. It is never too early to start thinking about preserving our bones, so here are 7 things that protect and preserve our bone health.

1. Keep moving: People think of bones as a static part of the body, but they're constantly breaking down and being absorbed into the bloodstream with new bone forming. That process is influenced by many factors, including stress from weight-bearing exercises like walking, climbing stairs, playing pickleball, doing push-ups, and jumping rope. Providing force to bones by constant movement helps to increase bone density.

2. Prioritize strength-training (especially during menopause): Menopause can lead to a decline in bone density and muscle loss from decreasing estrogen. One way to counteract that is to lift weights, which prevents muscle and bone loss.

3. Focus on getting enough calcium and vitamin D: Many minerals and nutrients strengthen bones, but 2 (calcium and vitamin D), are essential. Calcium is particularly important since the body will pull from bones (making them weaker) if it is not getting enough. Vitamin D helps the body absorb calcium and prevent osteoporosis. Depending on age, most adults need 1,000 to 1,200 mg of calcium per day and 15 to 20 mcg of vitamin D. Consider supplements if you’re not getting enough calcium or vitamin D naturally in your natural diet and lifestyle.

4. Get sunlight every day: When sunlight hits our skin, our bodies produce vitamin D, which helps our bone health. We can get vitamin D through our diet, but we get the majority through sunlight. Since the sun can also have negative effects, aim to go outside when the UV Index is under 8 (ideally in the early morning or evening hours) to maximize positive effects and minimize the negative impact.

5. Double-check your medications: Certain medications are associated with poor bone health like proton pump inhibitors (used to treat heartburn), selective serotonin receptor inhibitors, anticonvulsants (control seizures) and heparin (blood thinner). If you need them, you need them, but consider talking to your doctor about switching to a different medication, or taking a pause. Always ask questions and do your own research.

6. Quit smoking and limit your alcohol and caffeine: Caffeine and alcohol limit the ability of the body to heal. Since bone is always breaking down and building new bone, consuming too much alcohol or caffeine disrupts this process, which causes the loss of bone mass over time. The same goes for smoking. Older adults who smoke are 30% to 40% more likely to break their hips than non-smokers since smoking slows the production of bone-forming cells and decreases the amount of calcium that’s absorbed.

7. Reduce your risk of falling: Set up your home in a way that reduces the risk of falling. This could mean removing hazards like boxes and electrical cords from walkways, employing nonslip mats in the shower; repairing loose floorboards; and placing night lights in hallways.

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Lebron James uses Blood Flow Restriction (BFR) training

LeBron uses blood flow restriction (BFR) training to get strength-building benefits of heavy weights while lifting lighter loads. He does this by restricting blood flow to areas of his body (usually the upper arm or upper leg) during weightlifting with a band. This tricks his brain into thinking that the weight is heavier than in reality, which allows for the benefits of lifting heavier weights with less stress on his joints.

Research suggest that applying BFR simulates lifting 80% of a weight when only 30% of that weight is being lifted. In addition to Lebron, BFR training has become widely used in physical therapy to help athletes regain strength while rehabbing from an injury. While BFR training can be beneficial, it’s not a comfortable spa-like treatment, but is an experience that offers discomfort due to the pressure that results from restricting blood flow.

BFR training could soon make its way into gyms around the world following current discussions with fitness brands like Equinox about adding the products to their facilities. Partnerships with gyms would be the next evolution of making BFR accessible to mainstream consumers.

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Vuori raises $825 million at a $5.5 billion valuation

Vuori (founded in 2015) raised $825 million from General Atlantic and Stripes at a $5.5 billion valuation. In 2021, the company received a $400 million investment from SoftBank that allowed it to expand into 18 countries. By 2026, the brand expects to be in over 100 stores, with a growing footprint in Europe and Asia.

The pandemic accelerated growth for activewear brands, which show no sign of slowing down. Canadian giant Lululemon and Vuori continue to face competition from new brands like EPU, a unisex activewear line launched by actor Wilmer Valderrama.

Read more here.

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Robots run Chinese marathons

At a half marathon in Beijing on Sunday, a humanoid robot cheered on participants before joining the race and crossing the finish line. The robot named Tiangong is a fully-electric humanoid robot that weighs 95 pounds and stands 5 feet 4 inches tall.

A week earlier at a marathon in Hangzhou, China, 2 quadruped robots (4 legs) acted as pacers alongside human runners. The quadruped robots provided runners with music, encouragement and safety tips. The robots are reportedly capable of shaking hands and performing backflips.

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Items from Runner’s World annual gear awards

The test team at Runner’s World recently dug into new gear and created a list of gear awards. Here are several items that made their list.

Garmin Fēnix 8: The Fenix has long been a favorite watch because of it’s easy to read big display, robust navigation features and durable battery that can go 1-2 weeks between charges. Now, it has a AMOLED touchscreen, similar to that on an Apple Watch. $1,200 @ Amazon.

Adidas Techfit Medium Control Support Bra: The bra combines support with comfort and has minimal bounce making it a go-to sports bra for long runs. Some runners even consider it high support because of the security it offers. $49 @ Adidas.

Near Earth The Race Day Sock: Near Earth is a small, German sock maker that produces socks for runners that are designed for performance. The socks are thin, light and interface well with racing shoes. $28 @ Near Earth.

Thule Urban Glide 3: A dynamic running stroller with a sleek design that now offers a built-in leg rest and extended canopy to improve rider comfort. Assembly is nonexistent, so you can take the stroller out of the box and go for a run. $369-$849 @ Amazon

Read More Here.

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