Running on a budget, impossible dreams, and combatting sarcopenia
Finding the best running and rehab content on the internet each week so you don’t have to.
What I’m Thinking
I.
You don’t always need fancy “activation” warmup exercises.
A good warmup can be as simple as performing the goal exercise at a lower intensity (ex: lighter weight, slower speed, lower effort level).
II.
Running budget tip:
Buy last year’s running shoes.
They’re just as good and half the price.
What I’m Reading
📖 Benefits and risks of changing foot strike pattern when running:
“Despite frequent suggestions in the literature that nonrearfoot strike running is associated with reduced injury risk, the relationship between strike pattern and injury risk could not be determined from current evidence. There is currently no evidence to support transitioning from rearfoot strike to non-rearfoot strike to reduce injury risk or improve running economy.”
📖 Pregnant women should avoid ultraprocessed, fast foods, experts urge:
“Research shows that phthalates, a class of chemicals associated with plastics, can shed from the wrapping, packaging and even from plastic gloves worn by food handlers into food. Once consumed during pregnancy, the chemicals can get into the bloodstream, through the placenta and then into the fetal bloodstream. The chemical can cause oxidative stress and an inflammatory cascade within the fetus, researchers noted. Previous literature has indicated that exposure to phthalates during pregnancy can increase the risk of low birth weight, preterm birth and child mental health conditions such as autism and ADHD.”
📖 Resistance training to combat sarcopenia in older adults:
“Our study is the first network meta-analysis to investigate exercise effects on patients with sarcopenia according to resistance training intensity. The results revealed that boosting resistance training intensity to the moderate-vigorous level [70% ~ 84% of 1RM] had significantly greater positive effects on physical function, lower body strength, and muscle mass. Resistance training has been proven to be essential for the management of sarcopenia because it preferentially increases the cross-sectional area of type II muscle fibers that are replaced by slow type I muscle fibers and fatty tissue during the aging process.”
What I’m Liking
When Casey Neistat, one of the best YouTubers of all time, makes a video documenting his impossible dream of running a sub-3-hour marathon, it’s a must-watch.
“It’s been a long road, and there’s a lot to be proud of. But I’m never gonna break 3, I’m just not that guy…
Oh f*ck that!”
Last year’s running shoes - I found the old edition of my preferred pair for $40 a few years ago. Bought 3! Excellent tip.
There are never any studies that say strength training or resistance training is a bad idea, are there? Haha it's clearly something we should all do if we can!
And cheers to last years shoes. Any way to find a deal is good in my books, regular price is too much!