Chapter 1: Understanding Running Economy

Running economy (RE) is a key physiological metric for runners, especially as distances increase. While a high VO2 max is crucial for shorter races like the Olympic 1500-meter, it’s often RE that plays a decisive role in longer events. Fortunately, RE can be enhanced through years of dedicated training, unlike VO2 max, which may not show the same improvement.

Research has extensively examined RE, and a recent systematic review and meta-analysis involving 51 studies with 1,115 runners has shed new light on this topic. The study, titled "The Relationship Between Running Biomechanics and Running Economy," is accessible in full text for those interested in a deeper understanding.

Here’s a concise summary of the key findings regarding RE biomechanics:

1. The initial contact point of your foot (forefoot vs. rearfoot) has no significant effect on RE, despite being a common topic among coaches.
2. Other factors such as contact time, stride length, and angles of the ankle, knee, and hip were also found to have no impact on RE.
3. Reduced vertical oscillation (bounce) correlates moderately with improved RE.
4. Increased leg stiffness is associated with better RE, as stiffer legs function like tightly coiled springs, providing better support.
5. A higher stride rate shows a modest positive correlation with improved RE.

In general, enhancing Running Economy involves utilizing minimal muscular effort while maximizing elastic recoil. Since muscles consume oxygen and elastic elements like tendons do not, optimizing this balance is essential. Although the authors suggest that specific running form adjustments might yield further improvements in RE, more research is needed to identify these changes.

For additional insights, check out the full article in Sports Medicine and follow discussions on Twitter/X from one of the study's authors, Bas Van Hooren.

Chapter 2: The Crucial Role of Exercise in Health

Exercise is vital for longevity. Cardiologist Paddy Barrett notes that individuals with a VO2 max in the top 2.5% of the population have only one-fifth the risk of dying within the next decade compared to those in the lowest 25%. Achieving this level of fitness does not require elite athleticism; consistent, vigorous exercise is key.

The evidence is compelling: "There is practically NOTHING in medicine that offers this degree of survival advantage," Barrett states. To maintain a high quality of life into your 90s, it's essential to lay the groundwork during your midlife years. For further insights, refer to Barrett's posts on Twitter/X.

Chapter 3: Crafting a Successful Training Program

For over 50 years, periodization has been the cornerstone of endurance training. The process begins with easy, slow workouts to build an aerobic foundation, followed by increasing intensity with hill repeats and tempo runs, and culminating in race-pace training as the race approaches. This phase also involves reducing overall mileage to ensure freshness for the challenging speed work.

Arthur Lydiard, a pioneering New Zealand coach, is often credited with popularizing this method, although several Eastern European coaches have also contributed to its development. An article highlights Block Periodization, a lesser-known but effective training strategy that involves shorter phases followed by recovery periods. Stephanie Howe, a coach at Carmichael Training Systems, emphasizes that this method allows for significant stress periods followed by recovery to enhance adaptability.

Ian Torrence at I Run Far advises caution during the Peaking Phase, warning that excessive training can lead to burnout and injury. He also suggests incorporating workouts that boost confidence as race day approaches, balancing physiological readiness with mental positivity.

Chapter 4: The Mind's Influence on Performance

Alex Hutchinson’s exploration of the athlete's mind in his book "Endure" revealed that the anticipated focus on mental strategies was less supported by evidence than expected. Recent systematic reviews have indicated that various psychological interventions, while initially appearing effective, lose significance when only high-quality studies are considered.

Despite this, Hutchinson remains optimistic about the potential of mental training and suggests that better measurement tools may be needed to explore its effects comprehensively.

Chapter 5: Exploring Sodium Bicarbonate's Effects

Sodium bicarbonate has gained attention in performance enhancement discussions, particularly with the development of a new hydrogel that minimizes gastrointestinal distress. While studies suggest benefits for short, high-intensity efforts, its effectiveness for longer endurance activities is less clear.

Recent trials indicate that while sodium bicarbonate can elevate blood buffering levels, it does not significantly enhance endurance performance. Researchers propose a four-day administration protocol that may improve buffering capacity while reducing gastrointestinal issues.

Chapter 6: Nutrition Trends Among Trail Runners

Trail and ultra runners, a small yet fascinating subset of athletes, were surveyed to assess energy availability and nutritional habits. The results revealed that nearly half of female participants exhibited low energy availability and disordered eating, with a notable gender disparity.

While both genders managed pre-race carbohydrate intake effectively, a significant number failed to meet fueling needs during events lasting over 2.5 hours. The findings suggest a concerning risk of energy deficiency and disordered eating among trail runners, particularly females.

Chapter 7: Understanding Atrial Fibrillation in Athletes

Dr. Gabe Mirkin’s comprehensive overview of atrial fibrillation (AF) highlights its connection to endurance exercise. While moderate exercise appears to lower AF risk, serious competitors may face an increased risk without a corresponding rise in stroke risk.

Lifestyle modifications, including reduced alcohol intake, can mitigate AF risk, as detailed in Mirkin's article. A recent cardiology review also emphasizes individualized treatment for athletes with AF, weighing the urgency of returning to training against patient preferences.

Chapter 8: The Link Between Exercise and Memory Enhancement

Recent studies suggest that exercise before sleep can enhance memory retention. Previous research showed that pre-nap exercise improved declarative memory, and this study aimed to determine if the same applied to nighttime sleep.

Findings indicated that high-intensity evening workouts positively influenced sleep architecture and memory retention, hinting at the potential for exercise to bolster cognitive function.

Chapter 9: Camille Herron's Record-Breaking Journey

Camille Herron recently attempted to break endurance records during Lululemon's "Further" event—a six-day race in California. Setting out to surpass Yiannis Kouros's long-standing record of 644 miles, Herron initially excelled, covering 132 miles in the first 24 hours.

Despite setting multiple female world records and finishing with an impressive 560.33 miles, she fell short of Kouros's mark. Nonetheless, her perseverance and determination suggest she may return to pursue further records in the future.

Short Notes on Current Trends

• Balance your training: Embrace a mix of training intensities rather than adhering to one trend.
• Choose active healthcare providers: Doctors who exercise can offer better health advice.
• Investigate ozone therapy: Though controversial, it shows promise in treating specific runner injuries.

Inspirational Quote

"The obsession with running is really an obsession with the potential for more and more life." — George Sheehan

Thank you for reading. RLRH will return on March 28.