A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES. The Runner's and
Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and health issues. The
opinions expressed in the articles referenced by the
Digest are the opinions of the writers and not necessarily those of the Runner's
Web. Visit the Runner's Web at
http://www.runnersweb.com The site is updated multiple times daily. Check out
our daily news, features, polls, trivia, bulletin
boards and more. General questions should be posted to one of our forums
available from our FrontPage.

SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates
goes to support clubs, athletes and clinics related
to multisport and Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
Emilie's Run is over for another year. Almost 300 women completed the race with
38 women running under 20:00
For more on the race visit the website at:
http://www.emiliesrun.com.
Join Emilie's Run Community and contribute at:
http://groups-beta.google.com/group/emiliesrun?hl=en

3. Road Runner Sports, the world's largest running store at:
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New Arrivals from Nike With Web Exclusive Apparel and More!

4. Toronto Waterfront Marathon, September 28, 2008
http://www.torontowaterfrontmarathon.com/

5. Goodlife Fitness Toronto Marathon - October 19, 2008
http://www.torontomarathon.com/

6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete and
coach. With our industry leading software products,
we're committed to help you monitor, analyze and plan your training. We
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7. Running Free Running Free is a complete online running store with everything
for the casual to serious runner. They also have
retail stores in the GTA (Toronto) and Markham. Check them out at:
http://www.runningfree.com

8. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run GoodLife Fitness - Coed or Women's Only Visit
www.GoodLifeFitness.com today to receive 3 FREE Visits! Your 3 FREE visits
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9. Watch over 50 IAAF Events Live and On-Demand. World Championship Sports
Network ABOUT WCSN World Championship Sports Network
(WCSN) is the premier destination for fans of Olympic and lifestyle sports,
delivering an immersive experience via exclusive live
and on demand coverage of world class competitions, interaction with top
athletes and in depth access to sports news and information
year round. WCSN offers comprehensive coverage of over 60 sports disciplines,
through exclusive long term programming agreements
across a number of key International Federations and National Governing Bodies.
Major championship events in sports ranging from
Athletics (Track & Field), Skiing, Swimming, Gymnastics and Cycling to
Volleyball, Karate and Taekwondo are featured online at
http://tinyurl.com/ysnvnh and on television via WCSN's weekly syndicated
television program, World Championship Sports, available in
more than 45 million US households. WCSN also markets Olympic sports in
partnership with International Federations, National
Governing Bodies, local organizations, clubs, sponsors, and through related
websites and publications. WCSN is dedicated to
providing year round, in depth coverage of these important and exciting sports
to reach millions of fans around the world for whom
they represent a way of life. WCSN is committed to expanding the audience by
delivering programming that exemplifies the best of the
human spirit. WCSN enables fans to interact with world class champions as well
as get to know the up and coming athletes through
blogs, interviews and their broadcast commentary. Consistent with the world
class caliber of the sports it celebrates, WCSN delivers
high quality production values, leveraging state-of-the-art-technology and next
generation distribution platforms to provide an
immersive, interactive experience available anytime, anywhere.
Visit WCSN at: http://tinyurl.com/ysnvnh

10. Canadian Running Magazine: Subscribe at:
http://www.runnersweb.com/running/CanadianRunner.html

11. On August 5, 2008, uber ultra-runner Karl Meltzer will set off on the
biggest race of his life. His challenge: to run the entire
length of the 2,174-mile in less than 47 days.
Definitely daunting. Absolutely grueling. Probably insane. But when he does it,
he'll rule the AT as the guy who conquered it, all
of it, the fastest on two feet.
This is going to be Man vs. Nature, Man vs. Self, Man vs. Clock - and it's going
to be good. So, check back. As Karl's start date
draws near, this site will transform into mission control. With an interactive
map featuring real-time GPS tracking of his progress,
a blog, forums, videos, pictures and podcasts, whereskarl.com will be the place
to keep track of the Speed Goat as he ticks off the
miles on his way from Maine to Georgia. In the meantime, sign up for email
updates* on Karl's training and racing leading up to his
AT attack, feature additions to this site, and occasional discounts from
Backcountry.com and other sponsors
Check it out at:
http://whereskarl.com/?utm_source=runnersweb&utm_medium=banner&utm_content=ad1&u\
tm_campaign=whereskarl

12. Mi-Sport - The Ultimate Sports MP3 Player Introducing the world's first and
only waterproof and wireless sports mp3 player.
These Mi-SPORT mp3 headphones have a 1GB memory built into a cool neckband
design. At last no wire tangle and no earbuds to fall
out. The patented design makes this waterproof/sweatproof mp3 player great for
running, cycling and gym work. The player however is
more than splash proof! It can be completely submerged with no harm to it making
it perfect for swimming, kayaking, and water
skiing. Now incorporating the latest 3D music quality with it's adapted
waterproof speaker. Relax to music in the bath, or push out
that training session with no fear of losing your player or tangling the wires.
Circuit training is so much easier with your own
music. Enjoy the waves wire-free. This is the only waterproof pair of classic
headphones with a built in mp3 player in the world.
The stylish looking headphones play the usual MP3, WMA and WAV formats and are
compatible with Windows98/98SE/2000/XP and Apple MAC.
Depending on track length, the headphones hold well over 14 hours worth of music
and the rechargeable battery life is about 8 hours.
Nick Matthew, the 2006 British Open squash champion now uses the player to train
with and Mi-SPORT are endeavouring to encourage
more athletes to enjoy the benefits of training to wire-free music, podcasts or
coaching aids. Inspiration and freedom at last, for
athletes and exercise enthusiasts everywhere.
Check it out at: http://www.mi-sportmp3.com/

13. Labour Day Oakville Half-Marathon and 10/2K - Oakville, ON
http://www.oakvillehalfmarathon.com/

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Watch live and webcast of Track and Field and Road races on WCSN.
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ROAD RUNNER SPORTS
We have partnered with Road Runner Sports, the world's largest online running
store, to provide a shopping portal. Check it out at:
http://www.runnersweb.com/running/Mobile_RRS.html

* BREAKSWEAT.TV
We have partnered with Breaksweat TV to provide us with video content.
Simply Sports Media is part of a large group called Simply Media, which operates
more than 25 digital TV channels, including 6 on
satellite and cable. Simply Media has developed and continues to expand on
premium content for TV, web, mobile, captive Audience
Networks, and IPTV.
Breaksweat.tv was recently launched to provide instant access to premium video
content covering outdoor sports. The innovative
online channel uses a system called, Brightcove to continually and seamlessly
deliver content to its users, whilst providing
easy-to-use navigation.
Breaksweat TV is not a user generated website, or a broadcasting channel; rather
it is a platform used to host Breaksweat.tv's
independently produced video content, and content it obtains from key
relationships in the outdoor sports industry. By applying this
strategy to supply content for its viewers, SnowZone.tv is able to showcase
video content that is unique, high-quality, and
continuous filled with updated material.
For more information and to visit other existing channels in the Simply Media
network, please visit:
http://www.simply.tv/

* ACTIVE.COM RunnersWeb.com has teamed up with Active Trainer coaches to offer
training programs that are a balance of aerobic,
anaerobic and cross-training workouts. These training programs are built to get
people of all levels across the finish line. From
the first timer to the seasoned veteran you will find the right training plan
for you. Good luck with your training and we will see
you at the finish line. Training Log and Analysis: Log your daily workouts and
monitor your progress along the way. Getting Started:
Set a realistic goal for training. Review the list of training programs
developed by Active Trainer Coaches. Select the program that
best matches your current training schedule. If you have been inactive, select a
conservative schedule to assure success and
decrease the risk of injury. Plug in the start date or the date of your target
race and go! The schedule will automatically be
entered into your log. It is as simple as that... Training: Select the daily
email to receive your training by the day or log on to
your account and review the entire schedule. Use the interactive log to enter in
valuable training information. The more information
you enter in your personal log, the better. You will be able to use this
information in the future to evaluate performance, keep
track of what works and what doesn't and stay motivated to see just how far
you've come.
Sign up at:
www.RunnersWebCoach.com OR
http://training.active.com/ActiveTrainer/listing.do?listing=51

* Sports Nutrition by Sheila Kealey. Sheila is one of Ottawa's top multisport
athletes and a member of the OAC Racing Team and X-C
Ottawa. She has a Masters in Public Health and works in the field of nutritional
epidemiology as a Research Associate with the
University of California, San Diego. Her column index is available at:
http://www.runnersweb.com/running/SK_index.html

* Carmichael Training Systems Carmichael Training Systems was founded in 1999 by
Chris Carmichael. From the beginning, the mission
of the company has been to improve the lives of individuals we work with through
the application of proper and effective fitness and
competitive training techniques. Whether your focus is recreational, advanced,
or you are a professional racer, the coaching
methodology employed by CTS will make you a better athlete. Check the latest
monthly column from CTS at:
http://www.runnersweb.com/running/cts_columns.html.
Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

* Peak Performance Online Peak Performance is a subscription-only newsletter for
athletes, featuring the latest research from the
sports science world. We cover the whole range of sports, from running and
rowing to cycling and swimming, and each issue is packed
full of exclusive information for anyone who's serious about sport. It's
published 16 times a year, including four special reports,
by Electric Word plc. Peak Performance is not available in the shops - only our
subscribers are able to access the valuable
information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
Visit the PPO site at: Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

* Peak Running Performance Peak Running Is The Nation's Most Advanced Running
Newsletter. Rated as the #1 Running Publication by
Road Runner Sports (Worlds Largest Running Store) , Peak Running caters to the
serious / dedicated runner. Delivering world class
running advice are some of running's most recognizable athletes including Dr.
Joe Vigil (US Olympic Coach), Scott Tinley (2 Time
Ironman Champ) Steve Scott (3 Time Olympian) and many more. This bi-monthly
newsletter has been around for over 13 years, and in the
past two it has been awarded the "Golden Shoe Award" in recognition of it's
outstanding achievements.
http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakr\
unningperformance.com
Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

* Running Research News: RRN's free, weekly, training update provides
subscribers with the most-current, practical, scientifically
based information about training, sports nutrition, injury prevention, and
injury rehabilitation. The purpose of this weekly e-zine
is to improve subscribers' training quality and to help them train in an
injury-free manner. Running Research News also publishes a
complete, 12-page, electronic newsletter 10 times a year (one-year subscriptions
are $35); to learn more about Running Research
News, please see the Online Article Index and "About Running Research News"
sections below or go to RRNews.com. Check out the
article index at: http://www.runnersweb.com/running/RRN_index.html

THIS WEEK'S PERSONAL POSTINGS/RELEASES: We will only post notes here regarding
running and triathlon topics of interest to the
community. We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:


1. Dr. Gabe Mirkin's Fitness and Health e-Zine
2. Why do We Sleep? -Scientists Search for the Answer
3. Training: Stretching May Offer Extended Benefits
4. Faster fibers and stronger springs lift Beijing
5. Daily aspirin in middle-age call
6. Olympic Athlete Study Shows That Pride And Shame Are Universal And Innate
Expressions
7. The lowdown on H2O
8. Training Talk - Calculating Fluid Needs
9. A Brief Look at Painkillers
10. The role of intensity in reduction of body fat
11. Eating Disorder Symptoms More Common Among Female Athletes And Exercisers
12. The appliance of science
Cutting-edge labs aim for top performance, report John Goodbody and Bruce Millar
13. Science in Sport Nocté recovery drink
14. Investigating the Limits of Sport Performance
15. Running from wrinkles
16. Functional fashion vs. feminist fitness
Are running skirts a step backwards for athletic women?
17. Brief, Intense Exercise Can Benefit The Heart, Study Shows
18. Is bicarbonate of soda a performance-enhancing drug?
With scientific studies saying it raises sporting chance, was baking soda in the
kit bags of the Beijing athletes?
19. High Resolution Heart Images Now Available At Peak Stress.
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Whose Olympic performance(s) was/were the most impressive?
Usain Bolt, men's sprints
Kenenisa Bekele, 5/10K
Tirunesh Dibaba, 5/10K
Sammy Wanjiru, men's marathon
Other"

You can access the poll from our FrontPage ( http://www.runnersweb.com) as well
as checking the results of previous polls.

LAST WEEK'S POLL RESULTS:
"Has your involvement in sport affected your relationship with your "significant
other"?
Answers Percent
1. Not in a relationship 5%
2. Helped it 40%
3. Hurt it 40%
4. No effect 15%
5. Other 0%

FIVE STAR SITE OF THE MONTH: Universal Sports
Universal Sports, formerly World Championship Sports Network (WCSN), a joint
venture between NBC Sports and InterMedia Partners,
serves as the preeminent multiplatform destination for Olympic and lifestyle
sports programming. The Universal Sports Television
Network and UniversalSports.com deliver an immersive experience via exclusive
live and on-demand coverage of world-class
competitions, interaction with top athletes and in-depth access to sports news
and information year round.
Offering more than 1,000 live events and 7,000 hours of annual original event
programming including an excess of 5,000 hours of
archival programming, Universal Sports delivers the content sports fans want
whenever, wherever they are on multiple platforms.
Whether in front of the television, online, on a mobile device or listening to
satellite radio, Universal Sports provides fans
comprehensive coverage of more than 40 sports disciplines. Currently Universal
Sports holds exclusive long-term programming
agreements across a number of key International Federations and National
Governing Bodies including the International Rowing
Federation (FISA), International Swimming Federation (FINA), International
Association of Athletics Federations (IAAF),
International Ski Federation (FIS), the International Cycling Union (UCI) and
the International Gymnastics Federation (FIG).
Major championship and Olympic qualifying events found on Universal Sports range
from Track & Field, Skiing, Swimming, Gymnastics
and Cycling, to Volleyball, Marathons, Karate, Speed Skating and Taekwondo.
Universal Sports is dedicated to providing year round, in depth coverage of
these important and exciting sports to reach millions of
fans around the world for whom they represent a way of life. Universal Sports is
committed to expanding the audience by delivering
programming that exemplifies the best of the human spirit. Universal Sports
enables fans to interact with world-class champions by
getting to know the up and coming athletes through blogs, interviews and their
own broadcast commentary.
Universal Sports will represent a new standard for coverage of Olympic sports in
the U.S. and expanding the availability and growing
popularity of these great sports and athletes. In addition to serving Olympic
fans everywhere, Universal Sports provides a
year-round destination for the elite and everyday athletes.
Visit the site at:
http://www.universalsports.com//SportSelect.dbml?DB_OEM_ID=23000&KEY=&SPID=13055\
&SPSID=105551


PHOTO SLIDESHOW:
Our Photo Slideshow is updated on a random basis. Check it out from our
FrontPage.


BOOK/VIDEO/MOVIE OF THE MONTH: SPIRIT OF THE MARATHON
Spirit of the Marathon is the first ever non-fiction feature film to capture the
drama and essence of the famed 26.2 mile running
event. Filmed on four continents, the movie brings together a diverse cast of
amateur athletes and marathon luminaries.
As six unique stories unfold, each runner prepares for and ultimately faces the
challenge of the Chicago Marathon. More than a
sports movie, Spirit of the Marathon is an inspirational journey of perseverance
and personal triumph; a spectacle that will be
embraced by runners and non-runners alike.
More...from (and watch the trailer) at:
http://www.marathonmovie.com/home.html
Find a theatre and purchase tickets at:
http://www.marathonmovie.com/newscreen.html

For more publications on running and triathlon visit:
http://www.runnersweb.com/running/human_kinetics.html and
http://www.runnersweb.com/running/amazon.html


THIS WEEK'S FEATURES:

1. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Intense Exercise Best for Preventing Diabetes.
More than 35 percent of North Americans are diabetics or will develop diabetes,
Most people can prevent this from happening to them
by controlling weight, exercising, and limiting
intake of refined carbohydrates. Of these three preventative strategies, the
most likely to work is exercise. A study from Norway
show that intense exercise is far more effective than
casual exercise in preventing and treating diabetes (Circulation, July 2008).
Pre-diabetics and diabetics were put into one of two groups with equal volumes
of exercise, or a control group that did not
exercise. One group exercised continuously at up to 70
percent of their highest measured heart rate, while the other group did aerobic
interval training at up to 90 percent of maximal
heart rate. They did this three times a week for 16 weeks. Those who did the
more intense interval training had a greater increase
of their maximal ability to take in and use oxygen, and had a greater reversal
of the signs and symptoms of pre-diabetes or
diabetes. They had lower blood sugar levels, better contraction of their
arteries and better muscle growth, and they lost more fat.
You can tell if you are at high risk for diabetes if you store fat primarily in
your abdomen rather than your hips, have a thick
neck, have male-pattern baldness, high blood levels of triglycerides,low levels
of the good HDL cholesterol or a fasting blood sugar
level above 100.
For many out-of-shape diabetics or pre-diabetics, intense exercise could be
dangerous, so people at risk for diabetes may want to
get a stress thallium test before starting or increasing an exercise program.
* Exercise for Osteoarthritis
When you complain that your knees hurt, your doctor tries to find a cause. If he
finds nothing, he tells you that you have
osteoarthritis.
We don't have the foggiest idea what causes osteoarthritis and no effective
treatment except pain medicines. A study from the
Medical College of Georgia shows that strengthening leg muscles helps to control
pain in osteoarthritic knees. Isometric and
range-of-motion strength programs help to control pain and increase range of
motion in people who have osteoarthritis. The patients
had less pain on moving their knees and were able to perform motor tasks faster.
The knee is two bones held together by four bands called ligaments. The ends of
bones are protected by thick gristle called
cartilage. Osteoarthritis damages cartilage so it does not fit properly, making
the knees unstable. Strengthening the muscles around
the joint stabilizes the knee to allow less movement at the joint, increasing
function and decreasing pain.
More on treatment of arthritis(http://www.drmirkin.com/joints/J106.htm);
exercises for arthritis
(http://www.drmirkin.com/joints/arthritis_and_exercise.html)
The effect of dynamic versus isometric resistance training on pain and
functioning among adults with osteoarthritis of the knee.
Archives of Physical Medicine and Rehabilitation, 2002, Vol 83, Iss 9, pp
1187-1195. R Topp, S Woolley, J Hornyak, S Khuder, B
Kahaleh. Topp R, Med Coll Georgia, Sch Nursing, 977 St Sebastian Way, Augusta,GA
30912 USA.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


2. Why do We Sleep? -Scientists Search for the Answer:
For many of us, sleep is a precious gift, akin to coffee, that was gifted to us
early on in our evolution. But scientists have long
been completely baffled as to just why we sleep, and just what constitutes sleep
anyway. A new study attempts to address just why we
sleep.
"We don't understand the purpose of sleep, but it must be important because all
animals do it," Chiara Cirelli and Giulio Tononi,
the study authors say, who describes the search for sleep as like the search for
the mythological phoenix.
Some scientists believe that sleep is not important by itself in mammals and
birds, and is just a way to impose a quiet and immobile
state. Cirelli and Tononi reject this opinion, pointing to the fact that, so
far, there has been no evidence of any animal not
sleeping.
Even the dolphin, which is often used as an example of an animal that does not
sleep because it keeps moving, has developed its own
method of sleeping. The dolphin shuts down one half of its brain, swimming with
one eye closed, and exhibiting the slow waves
characteristic of deep sleep.
"The very fact that dolphins have developed the remarkable specialization . . .,
rather than merely getting rid of sleep altogether,
should count as evidence that sleep must serve some essential function and
cannot be eliminated," Cirelli says.
Cirelli also points to sleep deprivation, and the after-effect of having gone a
long time without sleep, as examples of the
necessity of it. Sleep deprivation has been shown to kill animals like rats,
flies and cockroaches, as well as humans who suffer
from genetic insomnia. And when a human rebounds from lack of sleep, they sleep
for a long time to recuperate.
More...from Reuters at:
http://tinyurl.com/5ptuab


3. Training: Stretching May Offer Extended Benefits:
Study shows gains in strength and endurance, but best timing still debated
If stretching ranks among your list of health priorities somewhere below turning
down the volume on your iPod, a new report may give
you extra incentive to reach, bend and twist.
The study found that a regular stretching program may actually enhance
performance, making people stronger and increasing their
endurance.
"Stretching appears to do more than just increase range of motion," says study
author Arnold Nelson, an associate professor of
kinesiology at Louisiana State University in Baton Rouge.
"The extent that some people improved was surprising," he says. "Some people had
fantastic improvements."
Nelson says stretching won't take the place of aerobic and strength-training
programs, but it may supplement them. And stretching is
a smart idea for people who are traveling and don't have a good place to work
out, he says.
He also says stretching may especially benefit people who need exercise the most
but are too weak to lift weights or get moving.
"It's a catch-22," he says, but stretching can be a good place for them to start
on a path to wellness.
Nelson believes stretching affects muscles in a similar way as strength-training
but on a smaller scale. "We suspect it's activating
some of the same things in the cell that exercise activates," he says.
Exercise physiologist Michael Bracko, a spokesperson for the American College of
Sports Medicine (ACSM), says the findings offer
some good news about stretching, which also can help keep people flexible,
improve posture and possibly allow them to avoid some
injuries and other aches and pains.
But Bracko notes that it's unlikely many people would comply with such an
intensive stretching program. Participants in the study
stretched for 40 minutes three times a week.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2008/rw_news_20080826_TSH_Stretching.html


4. Faster fibers and stronger springs lift Beijing:
With as many scientists behind them as coaches, athletes have used everything
from radio thermometer pills to space-age fabrics
designed to land robots on the moon to reach new heights at the Beijing Games.
Michael Phelps used Speedo's drag-reducing LZR bodysuit to win eight golds in
swimming, while Kenenisa Bekele wore feather-light
running shoes with a cable mesh inspired by suspension bridges to retain his
10,000 meter title.
Archers have lighter arrows, canoeists slice through the water with narrower
hulls, cyclists have drag-busting skinsuits with
pressure points to speed the flow of oxygen to muscles. Even handball teams used
new software to spy on rivals' tactics.
Other gadgets that nearly made it to Beijing include bicycles with coolant in
their handlebars and energizing "relaxation" shoes
that give off a waft of peppermint with every step.
It is a world away from ancient Greece, where a good dousing of olive oil was as
sophisticated as Olympic accoutrements got.
"Behind the Olympics there's a whole other race going on," said Matt Brearley, a
sports scientist with the Australian team, which in
training swallowed pill-sized radio thermometers designed for astronauts to see
how their bodies dealt with heat.
More...from Reuters at:
http://www.reuters.com/article/GCA-Olympics/idUSPEK24313520080823


5. Daily aspirin in middle-age call:
Men and women over a certain age should take aspirin daily to prevent heart
attacks, experts say in Heart journal.
Nottingham and Sheffield universities' analysis of almost 12,000 patients found
men from the age of 48 and women from 57 would
benefit from the drug.
Heart attacks occur when a blood vessel is blocked by a clot, but aspirin makes
it harder for blood clots to form.
The British Heart Foundation said more research was needed before "blanket
prescribing" could be recommended.
Under existing recommendations, a GP will prescribe the drug if a person has
already suffered a heart attack or a stroke.
It is also prescribed if factors such as high blood pressure put a patient at
high risk of having such an "event" in the next few
years.
But the researchers said, in reality, many people are not treated.
Some have speculated it may be easier to treat everyone over a specific age
threshold such as 50 years.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/7576723.stm


6. Olympic Athlete Study Shows That Pride And Shame Are Universal And Innate
Expressions:
The victory stance of a gold medalist and the slumped shoulders of a
non-finalist are innate and biological rather than learned
responses to success and failure, according to a University of British Columbia
study using cross-cultural data gathered at the 2004
Olympic and Paralympic Games.
In the first study of its kind, UBC psychology researcher Jessica Tracy
investigated how pride and shame are expressed across
cultures, and among the congenitally blind. She compared the non-verbal
expressions and body language of sighted, blind, and
congenitally blind judo competitors representing more than 30 countries, among
them Algeria, Taiwan, North Korea, the Ukraine and
the United States.
Asst. Prof. Tracy's findings – published in this week's online Early Edition of
the journal Proceedings of the National Academy of
Sciences – show that the individuals displayed pride and shame behaviours in
response to the same success and failure situations.
Pride, unlike fear, anger or joy – which are categorized as primary emotions –
has received little research attention in the past,
explains Tracy. Her work explores how pride as an innate human biological
response has evolved through time and shapes human social
dynamics.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/08/080811200018.htm


7. The lowdown on H2O:
Everyone knows that a lack of water is fatal; it makes up 60 per cent of your
body weight after all, and every bodily system depends
on it.
A person can survive a maximum of just three days without water – or two in a
climate like Abu Dhabi’s, even if you are in the shade
– whereas you can survive four to six weeks without food in certain conditions.
But is it possible to drink too much water? The answer is yes, and with
dangerous consequences.
Dawn Page, 52, from Oxfordshire in the UK, was recently awarded Dh5,480,000
(£800,000) in damages after she was left brain damaged
by a detoxification plan called The Amazing Hydration Diet. In 2001, she was
advised by a nutritional therapist to follow the plan,
which involved drinking two litres of mineral water per day as well the tea and
other fluids that she normally drank, while
drastically reducing her salt intake.
More...from The National at:
http://www.thenational.ae/article/20080824/ART/216024717/-1/NEWS


8. Training Talk - Calculating Fluid Needs:
Susan Paul, MS - TSF Training Program Director
Fluid intake is the most important nutrition consideration for any athlete. A
loss of body weight of just 1% (1.5 pounds in a
150-pound athlete) can adversely affect the body’s ability to cope with the
stress of exercise. A loss of more than 1% of body
weight can impair athletic performance. Individuals exercising in warm, humid
environments must pay special attention to fluid
intake. Sports dietitians should help athletes develop a fluid plan to drink
before, during, and after exercise.
KEY POINTS ABOUT FLUIDS
· An athlete must drink to stay hydrated. Pouring fluids over the head does not
prevent dehydration.
· Encourage athletes to practice drinking fluids during training sessions to
“train” the body to tolerate fluids during competition.

· Athletes should plan a schedule in which they drink before they get thirsty.
Athletes should not wait until they feel thirsty to
drink fluids.
· Encourage athletes to drink at least 2 cups (16 oz.) of fluids 2 hours before
they exercise. Measure the amount of fluid in an
athlete’s sport bottle and mark it in 1-cup intervals for easy reference.
· Encourage athletes to drink during exercise; recommend 5 to 10 oz. fluid every
15 to 20 minutes.
· Every large gulp or swallow equals about 1 ounce of fluid.
· Sport drinks help replace fluid, carbohydrate, and electrolytes lost in sweat.
· Increased dietary sodium is warranted in athletes who exercise in hot, humid
environments. The athletes who are most susceptible
to heat cramps are those who sweat profusely, lose significant sodium and
chloride in their sweat, and often have a relatively low
dietary salt intake. Advise these athletes to increase their sodium intake by
adding salt to their sports drink (1/2 teaspoon salt
added to 32 oz. of sport drink provides additional 1,180 mg. sodium).
· Remind athletes to drink plenty of fluids with meals.
· Endurance athletes should be careful not to drink too much water before or
during a distance event. Hyponatremia (low blood
sodium) can be the result of too much fluid. Endurance athletes should follow a
fluid plan and choose sport drinks instead of water.

More...from Track Shack at:
http://www.trackshack.com/training_programs/training_talk_articles/calculating%2\
0fluid.php


9. A Brief Look at Painkillers:
IMPORTANT: Please consult your physician or pharmacist for dosage requirements,
and more information regarding your personal use,
before using any of the substances discussed below.
A brief look at pain-killers and their use in endurance sports
Most of us have done it at some time or other. When the agony of hamburger feet
is slowing you to a crawl and you begin
rationalizing the DNF option, there’s nothing like a handful of painkillers to
keep you moving. There are times when pharmaceuticals
are a racer’s best friends, but we have to remember: these are drugs that we are
popping, not M&Ms™.
Any widely available pharmaceutical, whether prescription or over-the-counter,
has gone through rigorous testing to ensure that it’s
safe. Even so, some will have drug interactions, many will have side-effects,
most will have contraindications, and almost all have
a maximum safe dosage. The rest of this article will present the bare-bones
facts about the most common pain-killers so you can use
them safely and effectively.
Notes and Definitions
Most of these drugs require that they be stored at something like room
temperature, in a dry environment. This is not always
feasible during a race; however it appears that as long as they are kept dry,
these drugs will not be compromised by colder or
hotter storage for a few days.
All of these drugs have a shelf life. The “best before” date should be written
on the bottle, so make sure you keep track of it.
Some races have very thorough medics doing gear checks, and they won’t sign off
on your first aid kit if you have expired drugs –
good on them. Ask your pharmacist about how to dispose of old drugs that have
passed their shelf lives.
Contraindications: A condition which makes a particular treatment or procedure
inadvisable.
More...from Running Free at:
http://resources.runningfree.com/articles.php?article=a-brief-look-at-painkiller\
s


10. The role of intensity in reduction of body fat:
The concept of the fat-burning zone has become highly appealing to fitness
enthusiasts
THE HEALTH and fitness industry is shrouded in many myths and fallacies. Many of
the exercise guidelines published in the health
media can be contradictory and confusing and often form part of a marketing ploy
to sell the latest training device or exercise
programme.
In many cases these are gimmicks with no scientific evidence to support their
effectiveness.
Perhaps one of the most controversial is the concept of the "fat-burning zone".
For many people engaging in regular physical
activity and exercise, the primary goal is weight management and specifically
reducing overall body fat.
Out of this quest for identifying the optimal training method to reduce body
fat, the principle of the fat-burning zone was probably
born. The term suggests that there is an optimal exercise intensity at which the
body is somehow able to oxidize or burn fat as its
preferential energy source. As a result, the concept of the fat-burning zone has
become highly appealing to fitness enthusiasts and
personal trainers alike.
To understand this concept, it is first useful to be aware of the basic energy
systems and fuel sources within the body necessary
for sustaining physical activity and daily living.
Energy is stored within the body primarily using one of three sources:
carbohydrate, fat and protein. Protein is used as an
emergency energy supply when other stores are low and is also involved in the
repairing and sustaining of muscle mass.
More...from the Irish Times at:
http://www.irishtimes.com/newspaper/health/2008/0826/1219622688241.html


11. Eating Disorder Symptoms More Common Among Female Athletes And Exercisers:
A recent study reveals that university undergraduate women who actively
participate in sports and exercise-related activities tend
to have higher rates of attitudes and behaviors related to eating disorders
compared to those who do not regularly exercise.
The researchers concluded that women who have higher anxiety about their sport
or exercise-related performance were even more likely
to experience eating disorder symptoms and body dissatisfaction. This study is
one of the first to document that women who
participate in high levels of athletic competition and have sports anxiety are
more likely to experience eating disorder symptoms.
The study was conducted with 274 female undergraduates from a large southeastern
university. It examined whether differences in
eating disorder symptoms exist between women who are varsity athletes (exercised
an average of two hours per day), club athletes
(practiced their sport an average of four times per week), independent
exercisers (people who exercised on their own at least three
times per week) and non-exercisers (people who exercise 0-2 times per week on
average).
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/07/080728193235.htm


12, The appliance of science:
Cutting-edge labs aim for top performance, report John Goodbody and Bruce
Millar.
In the struggle for medals in 2012, the tiniest margins will make the difference
between victory and defeat, and Team GB is
determined to stay at the forefront of the global “arms race” in sports science.
Dave Brailsford, performance director for the triumphant Great Britain cycling
team, describes the process as “the aggregation of
marginal gains”.
Coaches, psychologists, doctors and engineers around the world are striving to
improve training methods and athletes’ equipment to
produce competitive advantages.
Many of the developments skirt the limits of what is legal. Speedo’s LZR Racer
swimsuit won official approval, but has been
described by one Italian coach as “technological doping”. The company is already
looking ahead. Jason Rance, head of Aqualab,
Speedo’s research unit, says: “We’re working on London 2012 full speed. A
spray-on suit, perhaps? We’ll have to see . . . ”
In many sports, athletes are training at their absolute physical limits, so
avoiding stress injury is crucial to their 2012
preparations. We can expect to see more developments such as the “antigravity”
machine, a treadmill originally devised by Nasa for
astronaut training, which bears some of the weight of an athlete. “You get the
cardiovascular fitness but without the wear and tear
on the soft tissues,” says Steve Cram, the former 1500m and mile world
record-holder. He leads the English Institute of Sport (EIS),
which coordinates innovative sports science and medicine for elite athletes.
The next big advance on the medical front is likely to be ge-nomics, says
Richard Davison, a sports scientist at Napier University,
Edinburgh. Genetic tests will identify not only an individual’s aptitude for a
particular sport but also an athlete’s potential to
improve with training.
The technology is still in its early stages so the effects may not be felt in
2012 but there are certain to be more cases of
athletes switching sports to magnify their potential, following the lead of
Britain’s Rebecca Rome-ro, who won silver in rowing four
years ago and gold as a cyclist in Beijing. The former hockey player Louise
Jukes (profiled on page 6) has joined the handball squad
for 2012 under the Sporting Giants initiative run by UK Sport and EIS.
More...from The Tomes Online at:
http://www.timesonline.co.uk/tol/sport/olympics/london_2012/article4595895.ece


13. Science in Sport Nocté recovery drink:
Science in Sport Nocté 45g sachet £1.50 or 15 for £20
Sleep, no one will be surprised to hear, is a vital part of the process of
recovery from exercise. It is the time the body rests,
recuperates and repairs itself, and lack of sleep has a raft of negative effects
on athletic performance. These may include a
reduction in cardiovascular performance and endurance, impaired coordination and
even an increase in perceived exertion, or how hard
a given level of effort feels.
Getting the most out of a good night's sleep needs - well - a good night's
sleep, for a start. It also needs proper nutrition, which
is where Nocté, a night time-specific drink from Science in Sport, comes in.
Part of the SiS Protein Kinetics system, it is
formulated to provide slow-release proteins, magnesium, zinc and vitamin B6 for
absorption during the night.
Science aside, Nocté certainly has a noticeable effect on the body. Taken as a
cold drink about 20 minutes before retiring to bed,
it invariably sent the reviewer into a deep, untroubled slumber from which it
was hard to wake in the morning. Hard to say whether
there was any improvement in physical condition after a week or so of nightly
consumption, but this would be a subjective judgment
in any case without some sort of proper test protocol.
Assuming SiS have done their research, Nocté has to be worth considering either
as part of preparation for a big event or as part of
the nutritional intake during a training camp. Sachets bought singly are a bit
expensive, so buy by the box of 20. The vanilla
flavour tastes quite nice last thing at night. Beats the usual malted hot drink.
Also available in chocolate flavour.
From RoadCyclingUK at:
http://www.roadcyclinguk.com/news/article/mps/uan/3418


14. Investigating the Limits of Sport Performance:
How far can an athlete go? Deutsche Welle visited Stuttgart University’s
Institute of Sport Science to see how sport scientists
investigate the boundaries of physical ability.
In the main hall at the University of Stuttgart's Institute of Sport Science,
there is a row of equipment that looks like a cross
between dentists' chairs and torture instruments, but it's all intended to
measure athletes' physical performance.
"It's not so easy to set the boundaries for sport performance. There are
certainly absolute boundaries that we cannot surpass. An
athlete can certainly not complete a 100 meter run within 9 or 8 seconds,
regardless of how much we develop further. Let’s say at
least within the next 100 years," says biomechanics professor Wilfried Alt.
But it is still difficult to identify an absolute boundary because athletes
could have genetic predispositions that can give them a
performance boost, which is just enough to set a new record.
More...from DW-World.de at:
http://www.dw-world.de/dw/article/0,2144,3576024,00.html


15. Running from wrinkles:
Sitting around the coffee shop enjoying a post-long run recovery double-dose of
caffeine a couple of Sundays back, the talk got
around to somebody's new GPS device — and how it was so much better than the one
it replaced.
"The satellite signal hardly cuts out at all when you're in the trees," Judy —
the gizmo's owner said. "I think it's more accurate."
There was just one tiny issue, though. The old GPS clocked our usual
down-and-back trail route at 22 K — the same distance as those
old-style printed maps suggested. The new unit begged to differ. Just under 21,
it claimed.
"Hmm," I said. "and does it say you look 30, too?"
Now 30 may be a bit of a memory for a lot us who invest a fair bit of time
trying to distance ourselves from this mortality thing, I
thought, while dodging a flying cup of hot joe. But it might not be that obvious
if you looked at some of us - or anyone who
exercises regularly. The signs of aging — while not absent — may be somewhat
subdued.
Even so, every so often somebody will tell me they're still looking for an
exercise routine that they can enjoy. "But not running,
because that'll give me wrinkles and looking old before my time."
Well, it's not running — or any other form of exercise — that'll etch lines in
your face. If anything, getting fit may help hold off
the inevitable process of wrinkling as your skin conforms to a leaner, more
muscular body.
More...from the CBC at:
http://www.cbc.ca/health/story/2008/08/08/f-col-hadzipetros.html


16. Functional fashion vs. feminist fitness:
Are running skirts a step backwards for athletic women?
Fitness and fashion can be strange bedfellows (think of the thong-bottomed neon
leotards that were so popular in the '80s). And
while there are those who jump on every fashion fad, fitness enthusiasts tend to
favour function over fashion, which is why the
current trend of running skirts has sparked some debate among runners.
Runners World, considered the bible of all that is running, currently tackled
the issue with a five-page article featuring three
female runners who weighed in on the running skirt (one for, one against, one
ambivalent).
Why the debate? Skirts in sport are symbols of years gone by, when female
athletes were required to demonstrate both modesty and
femininity when participating in athletics. How far back are we talking? Not
that far. My Grade 9 high school uniform on both the
volleyball and basketball teams was a tunic with a pleated skirt bottom.
Fortunately, in Grade 10, we changed to shorts because the
skirt kept hitting the volleyball net, causing a change of possession.
More...from the National Post at:
http://www.nationalpost.com/arts/story.html?id=750936


17. Brief, Intense Exercise Can Benefit The Heart, Study Shows:
Short bursts of high intensity sprints--known to benefit muscle and improve
exercise performance--can improve the function and
structure of blood vessels, in particular arteries that deliver blood to our
muscles and heart, according to new research from
McMaster University.
The study, lead by kinesiology doctoral student Mark Rakobowchuk, is published
online in the journal American Journal of Physiology.
Regulatory, Integrative & Comparative Physiology.
The findings support the idea that people can exercise using brief,
high-intensity forms of exercise and reap the same benefits to
cardiovascular health that can be derived from traditional, long-duration and
moderately intense exercise.
"As we age, the arteries become stiffer and tend to lose their ability to
dilate, and these effects contribute to high blood
pressure and cardiovascular disease," says Maureen MacDonald, academic advisor
and an associate professor in the Department of
Kinesiology. "More detrimental is the effect that blood vessel stiffening has on
the heart, which has to circulate blood".
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/06/080604101529.htm


18. Is bicarbonate of soda a performance-enhancing drug?
With scientific studies saying it raises sporting chance, was baking soda in the
kit bags of the Beijing athletes?
Performance-enhancing drugs usually bring to mind designer steroids and human
growth hormones. Yet some athletes rely on more
rudimentary - and legal - means to boost their race times, including using a
substance usually tucked away in a kitchen cupboard.
For years, keen runners have sworn that taking a spoonful of bicarbonate of soda
(baking soda) helps them to keep going for longer.
For years, experts doubted that there was anything other than a placebo effect
to these claims until they subjected the substance to
rigorous examination. Most exercise scientists investigating the trend for
“soda-doping” among athletes and gym-goers have shown
that it offers significant benefits for endurance and speed.
At Loughborough University, for instance, physiologists reporting in the June
issue of the International Journal of Sports Medicine
showed that swimmers who took baking soda about one hour before a 200m event
were able to shave a significant time off their usual
performances. Dr Jonathan Folland, who led the study, says that it is not
uncommon for top swimmers to take sodium bicarbonate
(another name for the substance) before a competition to give them an edge.
Indeed, he showed that of nine swimmers tested, eight
recorded their fastest times after ingesting a supplement of the common baking
ingredient.
Another small study by Dr Ronald Deitrick,of the American College of Sports
Medicine (ACSM), showed that competitive runners also
benefited. Dr Deitrick, who presented his findings at the ACSM annual
conference, gave 800m runners either a placebo or a sodium
bicarbonate capsule, which they took with water. Although a few of the runners
had minor gastrointestinal problems after swallowing
the capsules, a greater number benefited significantly.
Helpful for speed-based events
Just last week, an Australian sports scientist said that the use of legal
performance-enhancing substances could become a major
issue of the Beijing Olympics. “Beijing will probably be remembered for the
abuse of legal aids,” said Robin Parisotto on Australian
radio.
And Dr Deitrick believes that bicarbonate of soda can significantly improve
performance. “If you took out the participants who
experienced negative side-effects... you'd see an average improvement in running
times of about 2.2 seconds,” Dr Deitrick says. “For
a relatively short running distance, that's very significant.”
But how does something so seemingly innocuous have such a dramatic effect?
During prolonged or intense exercise muscles produce
large amounts of waste products, such as lactic acid, that lead to soreness,
stiffness and fatigue. Because sodium bicarbonate
naturally reduces acids, it acts as a buffer against these performance-limiting
by-products.
More...from the Times Online at:
http://women.timesonline.co.uk/tol/life_and_style/women/body_and_soul/article453\
9000.ece


19. High Resolution Heart Images Now Available At Peak Stress:
While treadmill exercise stress testing is an essential tool in the prevention,
detection and treatment of cardiovascular disease,
physicians are often challenged to gain clear images of the heart when a patient
is at peak stress level.
That is changing at the Ohio State University Medical Center where researchers
have designed equipment to provide high resolution
images of the heart at a critical stage of testing that have previously been
difficult to obtain using standard testing procedures.
Superior images of the heart are obtained with a test lasting less than one
hour.
“In the past, we were constrained by the time lapse between the completion of
exercise and capturing the images,” said Orlando “Lon”
Simonetti, PhD, associate professor of internal medicine and radiology. “We now
have the ability to exercise patients to peak stress
and obtain a high definition image of their heart within 60 seconds, which helps
us more accurately identify exercise-induced
abnormalities. OSU Medical Center is the only place in the world performing
treadmill exercise stress tests inside the MRI scan
room.”
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/07/080730140843.htm


20. Digest Briefs:
* How to soothe your aching muscles
Starting a new or different exercise routine usually leads to aching and sore
muscles. Do not use this as a reason to quit
exercising!
Here are a few tips to help soothe your aching muscles:
1. Ice: put ice on your sore muscles for 10-15 minutes. Remember those bags of
frozen broccoli stored in the back of your freezer?
These would work perfectly right about now! Put them on your legs (or wherever
you are sore) and let them go to work. When you are
done, cook up the broccoli and you’ve just killed two birds with one stone!
2. Keep it moving! The worst thing you can do for sore legs is to just sit on
your couch or bed all day long. Keep yourself in
motion with some easy walking, swimming, or biking to help reduce the build up
of lactic acid. (this is what is causing the
soreness) It may feel awkward at first, but give it a few minutes and you will
feel much better!
3/ Massage: have someone work gently on your sore muscles or use a foam roller.
4. Stretch: Do some gentle yoga or easy stretching. Push just to the point of
tension, NOT pain. It should make you feel better, not
worse. Always remember to warm up your muscles prior to stretching.
5. Rest: Give yourself a day off every week from intense exercise. Your body
needs time to regenerate and repair itself.
From: www.workoutmommy.com - Exercise and fitness advice for moms
* Exercise key to beating arthritis
If you suffer from arthritis, you're probably aware that the old thinking that
you can't exercise is completely out of date;
exercise is vital to maintaining a lifestyle with minimum impact from the
disease.
The Arthritis Foundation says that exercise offers multiple benefits, starting
with reduction of joint pain and associated
stiffness. It also helps build muscle, which relieves the strain on joints and,
in turn, improves flexibility. Exercise can lift
your mood, and help you relax and sleep better, too.
The foundation acknowledges that it may seem daunting, but you're not training
for a marathon or a tennis competition, only to
improve your own quality of life. The idea is to take it slow and easy and make
it enjoyable. Ask a fellow sufferer to join you to
take your mind off it.
Learn more at www.arthritis.org


THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites*

August 29, 2008:
Weltklasse Zürich - Switzerland

Zilker Relays - Austin, TX

August 30, 2008:
The Canadian - Ottawa, ON
Iron Distance Triathlon and Duathlon and other multisport events

August 31, 2008:
Charm City Run 20 Miler - North Central Trail, MD

Disneyland Half Marathon - Anaheim, CA

Ford Ironman Louisville - Kentucky

Nike+ Human Race, The World
The World's Largest One Day Running Event

Rock 'n' Roll Half Marathon - Virginia Beach, VA

September 1, 2008:
Labour Day Oakville Half-Marathon - Oakville, ON

Mammoth Rock Run - Mammoth Lakes, CA

Stratton Faxon New Haven Road Race - New Haven, CT
USA 20K Championship


June 20, 2008
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON
http://www.emiliesrun.com

For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events at:
http://www.runnersweb.com/

Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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YOUR FEEDBACK AND COMMENTS:
Comments, contributions and feedback are always welcome via this list at:
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our FrontPage. If you post to the mailing list and
get your email returned, please contact the Runner's Web at
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Have a good week of training and/or racing.

Ken

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
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http://www.EmiliesRun.com

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Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
http://www.amazon.co.uk/exec/obidos/ASIN/074325242X/runnersweb-21

Endurance Films
Triathlon Training DVDs
https://endurancefilms.hivelocity.net/Merchant2/merchant.mvc?Screen=SFNT&Store_C\
ode=EF&Affiliate=runnersweb

Instant Stretching Routines
Design unlimited stretching routines today, starting from scratch, in under 60
seconds!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php

ShoeWallet.com has set out on a mission to enable people to easily carry ID and
medical information at all times. Basically, anyone
who is out on the roads or trails needs a convenient place to carry this vital
information.
http://store.yahoo.com/cgi-bin/clink?joggerscompanion+pXgxpm+index.html+

SportsShoes in the UK
http://www.sportsshoes.com/index.php?id=149

Visit on AssociatesShop.com Online Bookstore for running and triathlon books:
http://associatesshop.filzhut.de/shop/index.php?ID=90c9f271c1a519abc4a69299be707\
5a9

TrainingPeaks.com by Wes Hobson.
Find the training program that fits you at:
http://www.trainingpeaks.com/rw

TriSwim Coach - The Complete Guide to Triathlon Swimming
http://hop.clickbank.net/?rhianyth/triswim1

If you have an accident while running or cycling, do you want your family to be
contacted? Do you want to receive immediate and
proper medical treatment?
If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm

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