Caffeine recommendations, super shoes, and lowering your risk of tendon injury
Finding the best running and rehab content on the internet each week so you don’t have to.
What I’m Thinking
I.
We overestimate how much we move.
We underestimate how much we eat.
II.
“It must be super taxing on your body to run that much!”
It doesn’t feel that way when you run easy most of the time.
What easy means to me:
It feels easy. No strain. Effort level is low. I rely on this most often.
Can maintain a conversation
Zone 1 or Zone 2 via my heart rate strap. Or…
Maffetone method: 180 - age = heart rate cap
What I’m Reading
📖 Does waiting 1.5-2.0 hours after waking to consume caffeine help you avoid the afternoon “crash?”:
“There is no evidence that caffeine ingestion upon waking is somehow responsible for an afternoon “crash” or that delaying consumption would somehow prevent this if it did occur.”
📖 All-cause mortality risks among participants in mass-participation sporting events:
“Participating in mass-participation sporting events was associated with a non-significant increased risk of death during or shortly after the exercise bout (ie, 7 days postevent). More importantly, participants in running, cycling and walking events had a 30% lower risk of death during follow-up compared with non-participants from the general population. These findings suggest that the health benefits of participating in mass sporting events outweigh their potential risk of death.”
“In this study based on a large cohort with different physical activity levels it was observed for the first time that individuals with elevated HbA1c, even in the pre-diabetic range, had a 3-times higher risk of tendon injury, however only in lower extremities, compared to individuals with normal HbA1c levels. Our secondary hypotheses were also confirmed; elevated cholesterol increased risk of tendon injury, and importantly metabolic syndrome increased risk of total tendon injury. These novel findings imply that the metabolic syndrome may be a systemic determinant of tendon injury, and that two of its components, hyperglycemia and hypercholesterolemia, make tendons susceptible for damage and injury.”
What I’m Liking
Gotta love super shoes