Runners' World

Check out the November 2011 issue of Runners' World for some advice (by me) on keeping the immune system functioning while training for endurance events.

Soy v. Whey Protein

There is a lot of dissension on the good and evils of soy protein in endurance athletes.  One of the arguments that is made by the detractors of soy protein is that it inhibits protein synthesis.  While it may have less muscle protein synthesis after resistance exercise (which itself is a big contributor to muscle protein synthesis), it is still better than casein, another milk derived protein.
The researches from one study concluded that the rapid rise in amino acids after whey, compared with soy ingestion may be one of the contributing factors.
Source: Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Tang et al. J. Appl Physiol. 2009 Sep;107(3):987-92.

Why good people take bad advice

I recently had lunch with a friend from medical school.  She was telling me about her running coach.  This coach was an attorney who got fed up with law and decided to become a running coach.  She now tells people like my friend how far to run every day.  Only problem is, my friend isn't losing weight the way she wants.  So she does her own thing, like cross-fit.  "It's the only way I can lose weight" she tells me.
"Why not run like you do cross fit?" I asked
"You mean run fast?" she says
"Exactly." I reply
"Because I can't keep up the speed."


Intervals.


One of the best ways to get fast, lose weight and build endurance comes down to interval training.  Too many people follow programs designed for training volume with no focus on training intensity.  Of course doing too much of one without any of the other isn't good either.


Unfortunately, most intervals are based on distance.


800x4, 200x8, etc.  As you get faster, your intervals are getting shorter.  If you aren't fast enough, the intervals are too long and fatiguing, which limits recovery.


Intervals should be aimed at the skills of the fast twitch fibers they are trying to target.  Fast twitch fibers perform very well for 4-5 minutes (Type IIA fibers) and for 20-30 seconds (Type IIB fibers.)  Of course, there is a lot of variability in there, but these represent good interval times to start.


Shoot for a goal of 6-8 intervals with complete recovery at the 4-5 minute pace or the 30 second pace.

Adolescent Female Stress Fractures

In a recent study in Archives of Adolescent Medicine (August 2011), the stress fracture rate is higher in girls ages 9-15 who participate in running, basketball, cheerleading and gymnastics.

One of the study recommendations is participation in lower impact activities.

My recommendation is conditioning to help lessen the impact of running and landing activities. Some suggestions include hip abduction and lower extremity strength training to keep the legs aligned and cushioned during running and landing.

Blood Pressure is Rising

A new study published today shows that adolescent blood pressure is rising (Add Health). This is compared with a previous look at the nation's health (NHANES).
Although use of antihypertensives, consumption of food, caffeine, and cigarettes was recorded, there was no mention of exercise.
As we know, exercise initially causes blood pressure to increase, but following exercise, there is a decrease in blood pressure.
Hopefully, further NIH studies will examine the rates of adolescent exercise and blood pressure.

And they're off....

Well, there at it again. The racing season kicked off this weekend for the Performance Lab team. Davy Dawson took home 4th at the Philly flyer. Great result for our 19 year old, especially since this is his first race back after a broken collar bone.

At another race this weekend, Steve Blackman finished 3rd and Tim got 7th.

I'm sure there will be more to come.

Barefoot aka Minimalist Running

I have been speaking with my patients quite a bit recently about barefoot running. I have been testing runners both with and without shoes to find which is more efficient; toe and midfoot strike or heel strike. Although there is no clear cut answer, even those who are less efficient with a forefoot strike feel faster and more comfortable when hitting the ground with the front of their foot than with their heel.

I gave a lecture at the Endurance Sports Expo and was delighted to see both high-tech stability shoes and minimalist footwear on the feet of the attendees.

If you missed that talk, you can catch it again at Philadelphia Runner (16th and Sansom) on Tuesday, March 15th at 7pm.