Running programs, lifting with a rounded back, and caffeine's impact on sleep.
Exploring my curiosity for running and rehab and sharing what I learn every week.
What I’m thinking:
Injuries can be like paper cuts. They can feel serious without being serious.
A good running program done consistently beats a perfect running program done inconsistently.
What I’m reading:
Physical therapist Adam Meakins on lifting with a rounded back:
“Our constant advice to constantly avoid spinal movements outside of neutral is, in my opinion, a significant reason for the steady increase in chronic persistent back pain. I think all spines, in all people, need to be exposed to all movements, and all varieties of loads and forces, including spinal flexion when lifting things.”
The effect of caffeine on subsequent sleep
“Caffeine consumption reduced total sleep time by 45 min and sleep efficiency by 7%, with an increase in sleep onset latency of 9 min and wake after sleep onset of 12 min. Duration and proportion of light sleep increased with caffeine intake and the duration and proportion of deep sleep decreased with caffeine intake. To avoid reductions in total sleep time, coffee (107 mg per 250 mL) should be consumed at least 8.8 h prior to bedtime and a standard serving of pre-workout supplement (217.5 mg) should be consumed at least 13.2 h prior to bedtime.”
What I’m liking:
It’s incredibly difficult to keep track of endurance terminology.
Luckily, Fluid Athletics made this cheat sheet:
That’s a wrap for this week. Meet me on Twitter to discuss @scottcarlindpt