Today NPR Health added to evidence in favor of the benefits to running intervals in this story.
The story describes research which used 20 minute workouts on stationary bike to assess health effects of intervals. In the study participants alternated between 12 seconds of relaxed cycling broken up by 8 second bursts of fast peddling. In one study improved blood pressure and blood sugar ratings and shed an average of six pounds of body fat. On the flip side, people who pedaled at a steady pace without mixing in sprint intervals lost three times less fat.
A strong core can lead to a increased endurance and a more powerful stride–and it can be achieved without a trip to the gym! Take a look at a few of my staple core exercises. Oh, and, please don’t laugh. Too much.
By now you’ve all seen the video of Usain Bolt obliterating his competition (and the world record) this weekend and have probably read about Paula Radcliffe winning the NYC Half Marathon victory (only five months after foot surgery). So, with little to offer but our admiration and awe, The Pacekeeper humbly recognizes the feats of these legends in haiku. Enjoy.
Yams. Guinness and Red Bull. Nuggets. Not exactly the kind of super foods you expect to power you to a personal best. Nonetheless, these are some of world record holder Usain Bolt’s favorite things to eat, says an an FHM article from last year. Though the speedster has some unconventional favorites, his diet isn’t totally haphazard.
Bolt opts for a high-energy diet to maintain his engine, gauging each of his six meals at 60% protein, 30% carbs and 10% fats. What’s more, sprinters need to consume one gram of protein per pound of bodyweight. Which means a 14-stone man needs to down 196 grams of muscle-building flesh. Or almost eight chicken fillets per day to move at peak speed.
For more about Bolt’s dietary (and training) habits, you can find the entire article here.
New York Times blogger Tara Parker-Pope recently talked to running coach Greg McMillan about adding interval workouts to marathon training. Whether or not it’s a marathon you’re training for, it looks like your running can improve from incorporating some speed training into your runs. And, of course, an interval workout can spice up the doldrums of doing long runs day after day.
Should I go to the track for interval training?
I’m not a fan of beginners going to the track and running 400 meter repeats or 800 meter repeats. You’re getting into other energy systems that just aren’t developed yet. Just running quickly for 20 or 30 seconds or even a minute during a regular training run seems to be a great way to increase average running pace, and it avoids the monotony of just building miles. It adds variety. I advise it for the beginning runners I work with. Every run has something where they’re running a little bit quicker just so they aren’t slogging along. It’s different for the more competitive runner. They often have to force themselves to run slow.
Even though the distant sound of last week’s Lollapolooza has vanished from the Chicago air, music is still on my brain. So, with some hesitation, I have decided to reveal my running play list (only under the assumption that you, phantom readers don’t judge me. Yes, I have Celine Dion on my iTunes, no, I don’t want to talk about it).
Call on Me – Eric Prydz – My Nike+ power song. At right about eight minutes in length, this song is a perfect pace-setter. As soon as I embark on my final mile of training, I switch over this song. It’s got an intense beat, and I know if I finish before the song ends, I’ve achieved my eight-minute mile goal.
Rudy Theme – Rudy Soundtrack – Sure this song is a little slower than the others, but I’m an Irish fan at heart, as the song crescendos I feel inspired thinking of Rudy’s big game. Try this song as you warm up or cool down.
Uncharacteristically cool temperatures swept July in Chicago, making the summer seem a whole lot threatening for runners. But, just when I thought I’d coast into September without breaking a sweat, we head into a heat wave. Temperatures are supposed to hit the 90s, with a heat index over 100 degrees. For runners, this means more than just trying to control body odor and seeking refuge in air-conditioned buildings.
One reason performance declines on sultry, humid days is that working muscles have to compete with the skin for blood. Directing more blood to the skin removes body heat and helps keep your body’s temperature from rising to dangerous levels. But that can mean less blood reaches muscles. At the same time, when your body becomes hotter, muscle enzymes speed up, burning glycogen more rapidly, depleting stores of the sugar that the muscles use for fuel.
Cold and humidity stresses the body less; you heat up less when it is cooler. Relative humidity may be greater on cool mornings, but what really matters for sweat evaporation is water vapor pressure. And water vapor pressure is lower when the air is cooler, meaning sweat evaporates faster.
Dr. Cheuvront said that if you have to choose between exercising in the morning when it is 60 degrees and 80 percent humidity, or in the evening when it is 90 degrees and 50 percent humidity, choose the morning.
As someone who considers who routinely depends on 7-11 for meals (yes, I’ve been known to call sunchips + chocolate-covered peanuts dinner), I know I could benefit from a lesson in nutrition–especially when it comes to running.
Yum! Watermelon can be a great way to refuel after a run. (Photo by: rawallison/Creative Commons)
