Plyometrics for better running economy, muscle soreness, and the truth about back surgery
Finding the best running and rehab content on the internet each week so you don’t have to.
What I’m Thinking
I.
Occasional soreness from working out beats a lifetime of chronic diseases
Physical activity ftw
II.
Hard: taking a day off from training
Harder: starting over due to injury
What I’m Reading
“Fortunately for patients, there are new, non-surgical treatments for neck and back pain that evidence is showing are effective – and are far cheaper than surgery. These include treatments that address both physical and psychological factors that contribute to a person’s pain, such as cognitive functional therapy.
While Musk reported a good immediate outcome with disc replacement surgery, given the evidence – or lack thereof – we advise caution when considering this surgery. And if you’re presented with the choice between disc replacement and spinal fusion, you might want to consider a third alternative: not having surgery at all.“
📖 Four-Time NCAA Champion Parker Valby Shows What’s Possible With Intense Cross-Training:
“Her weekly schedule when she doesn’t have a race looks something like this: Monday is two separate 60-minute cross-training workouts on the Arc; Tuesday is a hard running workout; Wednesday is a single cross-training session of 75 minutes; and Thursday is cross-training in the morning for 60 minutes, then possibly a short track session in the afternoon or a second cross-training workout. Friday she runs, and Saturday is either a day off or cross-training. Sunday is a long run or a 90-minute cross-training session, although Valby’s coaches, Will and Samantha Palmer, say that lately Valby has been running the long runs. She’ll max out at 13 miles on those.
In other words, the hard days are on land, and any days when a typical runner would run easier mileage is replaced by cross-training.”
“Compared to a control condition, strength training with high loads, plyometric training, and a combination of strength training methods may improve running economy in middle- and long-distance runners. Other methods such as submaximal load training and isometric strength training seem less effective to improve running economy in this population. Of note, the data derived from this systematic review suggest that although both high load training and plyometric training may improve running economy, plyometric training might be effective at lower speeds (i.e., ≤ 12.00 km/h) and high load strength training might be particularly effective in improving running economy (i) in athletes with a high VO2max, and (ii) at high running speeds.”
What I’m Liking
Zuck.
Founder and CEO of one of the richest companies ever, Facebook.
The guy is probably insanely busy.
But he seems to prioritize family time and fitness.
That’s cool with me!