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
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our daily news, features, polls, trivia, bulletin
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SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates
goes to support clubs, athletes and clinics related
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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

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New Arrivals from Nike With Web Exclusive Apparel and More!

4. Toronto Waterfront Marathon, September 28, 2008
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5. Goodlife Fitness Toronto Marathon - October 19, 2008
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6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete and
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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:
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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
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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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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
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Breaksweat TV is not a user generated website, or a broadcasting channel; rather
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independently produced video content, and content it obtains from key
relationships in the outdoor sports industry. By applying this
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For more information and to visit other existing channels in the Simply Media
network, please visit:
http://www.simply.tv/

* 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

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* 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
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information we publish.
Check out our article archive from Peak Performance Online at:
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Visit the PPO site at: Peak Performance Online:
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* 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.
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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. Marathon Runners Have Higher Heart Risks
2. Older People Who Diet Without Exercising Lose Valuable Muscle Mass
3. Is The 10-Percent Rule Worth 10 Cents?
4. High Levels Of Physical Activity Can Blunt Effect Of Obesity-related Gene,
Study Suggests
5. Arthroscopic knee surgery ineffective: study
6. Men 'unhappy' with their bodies
7. Aerobic Exercise For The Wheelchair-bound
8. Weight-lifting mistakes lead to injuries
9. Strength Training for Triathletes
10. Alcohol could compromise ability to train
11. Running Times Newsletter
12. How Much Exercise Do Children Need?
13. Fat burning zone - Why athletes, fitness
14. Carbohydrate Needs in Sport
15. This Week in Running
16. I Put in 5 Miles at the Office
17. Dr. Gabe Mirkin's Fitness and Health e-Zine
18. Endurance Training with Phosphatidylserine
Phosphatidylserine - a magic bullet for endurance?
19. Over 130 Photos and 40 Videos; Over 120 Exercise Routines; Journal Articles;
Interviews...
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Winter is coming! Where do you run during the winter months?"

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:
"In the past 20 years the men's marathon best time has progressed from 2:06:05
to Haile Gebrselassie's 2007 mark of 2:04:26. What
do you think the men's best time will get under over the next 20 years?"
Answers Percent
Answers Percent
1. Sub 2:04 5%
2. Sub 2:03 16%
3. Sub 2:02 42%
4. Sub 2:01 5%
5. Sub 2:00 !! 32%


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. Marathon Runners Have Higher Heart Risks:
New research found older marathon runners may have an increased chance of
suffering a heart attack.
Researchers found in a study of male marathoners age 50 and up the runners were
as likely as other men their age to have calcium
buildup in their heart arteries.
When compared with men who had a similar amount of heart disease risk factors,
marathoners actually tended to have more calcium in
their arteries.
Calcium is a component of artery-clogging plaques, and predicts a greater risk
of suffering a heart attack.
Regular exercise is a heart-healthy habit, so it's not clear why marathoners
would have calcium scores similar to those of other men
their age.
In general, marathoners were found to have fewer traditional risk factors for
heart disease; they weighed less, had lower "bad" LDL
cholesterol, higher "good" HDL cholesterol and lower blood pressure.
This could mean that marathon running itself contributes to calcium buildup in
some, according to study leader Dr. Stefan
Mohlenkamp, of the West-German Heart Center Essen.
"Based on published data on the benefits of regular exercise, this possibility
seems unlikely," he said.
Mohlenkamp said the answer may be found in the former unhealthy lifestyles of
some of the runners in his study. Many, he noted, had
only started serious, competitive running in their 40s, and half were former
smokers.
More...from Red Orbit at:
http://www.redorbit.com/news/health/1558193/marathon_runners_have_higher_heart_r\
isks/


2. Older People Who Diet Without Exercising Lose Valuable Muscle Mass:
A group of sedentary and overweight older people placed on a four-month exercise
program not only became more fit, but burned off
more fat, compared to older sedentary people who were placed on a diet but did
not exercise.
The new study also showed that when older people diet without exercising, they
lose more lean muscle compared to those who exercise,
said senior researcher Bret H. Goodpaster. When they combined weight loss with
exercise, it nearly completely prevented the loss of
lean muscle mass. The results are important because older people tend to lose
muscle mass as they age and too much muscle loss may
interfere with activities of daily living.
The study, "Separate and combined effects of exercise training and weight loss
on exercise efficiency and substrate oxidation,"
appears in the current issue of the Journal of Applied Physiology, published by
The American Physiological Society. Francesca Amati,
John J. Dube, Chris Shay and Goodpaster, all of the University of Pittsburgh,
carried out the study.
Study looks at exercise efficiency
The researchers wanted to know the best way to get better (more efficient) at
completing a defined exercise task. In particular,
they wanted to know if greater fitness could be achieved through exercise
training, weight loss (through dieting), or both. In
addition, they wanted to know which fuel source the body would draw upon,
carbohydrates or fats, under these different conditions.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/09/080917095349.htm


3. Is The 10-Percent Rule Worth 10 Cents?
About 65 percent of endurance runners get injured during an average training
year, and research reveals that the injury rate may be
even higher in individuals training for a marathon.
Some running advocates say that 65 percent may not be so bad,
because the lower-limb damage rate for sedentary
individuals is probably even higher (hypothetically due to a lack of
coordination and muscular strength among sofa spuds). If 80
percent of couch potatoes are hurt during an average 12-month period, running
might seem rather protective.
That debate has not yet been settled. I'm doing a survey of local
running clubs and non-exercising residents from the
community and will let you know soon about who has the worst knees, most-painful
plantar fasciae, and greatest level of discomfort
in their gluteus-maximum muscles. It's not pitfall-free research, because one
can always argue that runners are pre-selected: That
is, individuals who are already less-prone to injury take up running and
continue running because they know that their legs will be
basically OK. Meanwhile, individuals who are more-prone to injury avoid running
because they know it might flare up sensitive knees.
In the end, the non-runners might have lower malady rates - but not because of
the strengthening effect of running.
But let's move on and think about what can be done to lower that
distressing 65 number. As we ponder this, a key thing
to remember is that training is the key cause of injury in runners. Yes, it's
not shoes, a lack of flexibility, poor warm-up
practices, or a too-low frequency of massage therapy. Training is the culprit.
For each runner on this planet of ours, there is a level of training
beyond which injury will occur and below which
workouts will proceed trouble-free. This "injury threshold" varies dramatically
between runners. An elite Kenyan runner might
surpass his/her staying-healthy limit with a weekly load of 25 quality miles and
100 total miles, while a novice American runner
could cross over the injury threshold with just 10 total miles and one quality
mile per week (a "quality mile" is one which is
completed at 10-K pace or faster; for a marathon trainer a mile which is
conducted at goal marathon pace can also be considered to
be "quality").
Traditionally, we have thought about the injury threshold in terms
of training volume (number of miles run per week),
but intensity is the often-forgotten wild card. An endurance runner who can log
40 miles per week at a moderate pace without trouble
might find herself injured within a few weeks if she adjusts her training so
that six to eight of those miles are quality in nature.
Both intensity and volume of training have an effect on the likelihood of
injury.
The good news is that the injury threshold tends to rise for each
runner as strength and fitness improve. Runners should
look for ways to lift the limit as high as possible, and of course they should
attempt to avoid crossing over the threshold. In
general, the educated runner works to keep training stresses from out-pacing
adaptive processes in muscles, tendons, ligaments,
cartilage, and bones.
One of the most-popular strategies for preventing injury is the use
of the "10-percent rule," which states that running
volume should not increase by more than 10 percent from one week to the next.
The 10-percenter has always seemed pretty reasonable
to runners, since it recognizes that an injury threshold exists and that runners
should be careful about moving beyond this
important borderline, which has successful adaptation on the near side and
injury on the far side. 10 percent would appear to be a
prudent "governor" of the rate at which training volume is expanded.
But no scientific research has ever documented the benefits of the
10-percent dictum. The 10-percent rule also has a few
injuries of its own. First, it focuses only on mileage, without taking training
intensity (average running speed or percent VO2max
or the number of quality miles) into account. Advancing volume by 10 percent
from one week to the next while reducing intensity or
holding it constant should place a quite-different total stress on the leg
muscles and connective tissues, compared with augmenting
volume by 10 percent and boosting intensity by 7 percent, for example. From an
injury prevention standpoint, it is possible that
intensity should be temporarily decreased whenever volume increases, although
there has been little research in this area.
A second problem is that the 10-percent rule can be too
conservative in many cases. For example, an athlete who runs
six miles per workout, three times a week, without a hint of injury, could
probably boost volume by 20 percent (from 18 to 21.6 mpw)
without significantly expanding injury risk by adding in a fourth workout of 3.6
miles on another day of the week.
A third failing is that the 10-percent scheme ignores workout
duration. Let's take our athlete from the preceding
paragraph. If he/she boosts volume by 10 percent, moving from 18 to 19.8 miles,
he/she could run into trouble if the schedule
changes to two workouts per week of 9.9 miles instead of 3 X 6.6. The nine-mile
runs should have a more-damaging effect on the legs
(because of the number of miles run in a state of significant fatigue), compared
with the combination of 6.6-mile sessions.
Another factor that should be considered is that expanding from 20
to 22 miles per week probably is much easier to do
without raising injury risk, compared with augmenting training from 70 to 77
miles per week, even though both moves involve a
10-percent change. The latter transformation would add seven miles per week -
and thus more than 7000 additional impacts with the
ground per week - to legs already fairly heavily stressed by training (although
it could also be argued that the 70-mile per week
legs would be stronger and would thus be more prepared for the advancement,
compared with lower limbs which can handle "only" 20
weekly miles).
Experience suggests that a too-rapid advance in training can
increase the risk of injury dramatically. However, the
strategy designed to prevent overly quick advancements - the 10-percent rule -
appears to be too general and unscientific to be used
dependably. The rate at which a runner can increase his/her level of training is
highly individualized, and it is up to each runner
to recognize his/her limits. "Listening to one's body" and reducing volume
and/or intensity at the first sign of lower-limb
discomfort (often with a complete rest day) is an un-scientific yet sound
principle to follow. When a runner carries out a workout
on sore, stressed-out legs, he/she becomes a risk-taker, not an educated
trainer.
Carrying out running-specific strength training (rsst) is the most-fundamental
way to lift the injury threshold. We'll cover rsst
in detail in the coming months. Educated Runner offers seminars on
running-specific strength training. To sign up for one, go to
http://www.educatedrunner.com/Seminars.aspx


4. High Levels Of Physical Activity Can Blunt Effect Of Obesity-related Gene,
Study Suggests:
High levels of physical activity can help to counteract a gene that normally
causes people to gain weight, according to a new study
by researchers at the University of Maryland School of Medicine. They analyzed
gene variants and activity levels of the Old Order
Amish in Lancaster County, Pa., and found that the obesity-related FTO gene had
no effect on individuals who were the most
physically active.
"Our results strongly suggest that the increased risk of obesity due to genetic
susceptibility can be blunted through physical
activity," the authors conclude. "These findings emphasize the important role of
physical activity in public health efforts to
combat obesity, particularly in genetically susceptible individuals." The
results of the study are being published in the Sept. 8,
2008, issue of the Archives of Internal Medicine.
Soren Snitker, M.D., Ph.D., the senior author and an assistant professor of
medicine and pediatrics at the University of Maryland
School of Medicine, says, "Our study shows that a high level of physical
activity can 'level the playing field,' equalizing the risk
of obesity between those who have copies of the FTO gene variant and those who
don't."
The FTO gene recently has been linked to obesity and increased body mass index,
or BMI, in several large-scale studies. More than
half of all people of European descent have one or two copies of a variation of
this gene, British scientists reported last year.
Individuals with two copies of the gene variant are on average 7 pounds heavier
and 67 percent more likely to be obese than those
who don't have it.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/09/080908185228.htm


5. Arthroscopic knee surgery ineffective: study:
A landmark Canadian study has found that one of the most common and widely
performed knee operations is ineffective and doesn't
provide significant benefits for osteoarthritis patients.
Researchers found that patients who had arthroscopic knee surgery fared no
better and had no long-lasting pain relief compared with
those who were treated with a combination of physical and medical therapy.
The results, published today in the New England Journal of Medicine, support
similar findings of a U.S. study conducted several
years ago, and are significant enough to prompt immediate changes in clinical
practice to prevent patients from unnecessarily
undergoing a procedure that may not yield tangible benefits, said Bob
Litchfield, co-lead author and medical director of the Fowler
Kennedy Sport Medicine Clinic at the University of Western Ontario.
"I don't think there is enough of a benefit to warrant the procedure in a
majority of patients," Dr. Litchfield said.
Arthroscopic surgery is considered to be a minimally invasive procedure in which
a small instrument, called an arthroscope, is
inserted into an incision in the knee to remove cartilage fragments and repair
damage.
The procedure is often performed on people who have osteoarthritis in their
knees.
Osteoarthritis is the most common type of arthritis and is typically the result
of wear and tear on the joints over time.
The majority of knee procedures performed in Canada between 1994 and 2000 were
arthroscopic, according to a report published by the
Public Health Agency of Canada.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/story/RTGAM.20080911.wlknee11/BNStory/spe\
cialScienceandHealth/home


6. Men 'unhappy' with their bodies:
One of Britain's leading eating disorder experts says as many as one in five
young men are deeply unhappy with their body image.
Dr John Morgan said that for every man with an eating disorder there were 10
more who desperately wanted to change the way they
looked.
"One in five young men have some degree of quite extreme distress," he said.
Dr Morgan said he had also seen a big rise in the number of men with anorexia
and bulimia.
Dr Morgan, who runs the Yorkshire Centre for Eating Disorders in Leeds, told the
BBC's news programme for teenagers, Revealed, that
men who were unhappy with their bodies would like to change them.
Eating disorder
While the official estimate for the number of men with an eating disorder stands
at around 10-15% of all sufferers, the real figure
is much higher.
"We know that 1 in 20 young people suffer from some degree of disordered eating
and that at least 15% of them are men and yet that's
a tip of an iceberg," he said.
"There are men who have problems with compulsive exercise and excessive
bodybuilding who have an illness, but we haven't defined
them. Our definitions of illness have been focused on women, rather than men."
More...from the BBC at:
http://news.bbc.co.uk/newsbeat/hi/health/newsid_7611000/7611115.stm


7. Aerobic Exercise For The Wheelchair-bound:
University of Texas at Austin alumnus, Chris Stanford (MSEE '91), and Electrical
& Computer Engineering undergraduates are working
on making exercise fun for wheelchair users. For the last year, Stanford has
been partnering with engineering seniors to test his
idea for a virtual reality treadmill for the disabled.
"Not many people realize," says Stanford who has been confined to a wheelchair
since 1988, "the special health risks faced by
wheelchair users. Everything is more difficult, including eating right and
getting enough exercise. Because of this, the incidence
of obesity, diabetes, and cardiovascular disease is several times the rate of
the general population."
Stanford's solution, called TrekEase, approximates an arcade driving game. Users
back a manual wheelchair into a frame, engage the
flywheel for resistance, and start the driving software.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/09/080910160800.htm


8. Weight-lifting mistakes lead to injuries:
Skipping the warm-up, using bad back posture, lifting more than you can handle
-- these fitness trainers have seen it all.
The weight room can be a confusing place for gym-goers. Often armed with too
little information about how to properly handle weight
and cable machines and free weights, they are ripe for making blunders -- and it
can cost them, leading to major and minor injuries.
We asked five Southern California trainers: What's the worst mistake you've seen
people make in the weight room?
Nina Moore, trainer, the Sports Club/LA: "Not doing a proper warm-up before
training. You'll see someone come in at 6 a.m. and the
heaviest thing they've picked up so far is their gym bag, and they go right into
doing a bench press with 175 pounds without doing
any warm-up at all. If you don't do a warm-up, that's when you increase your
risk of injury [pulled and strained muscles and
ligaments, and sore joints]. An active warm-up prepares the body for the work to
be performed. Doing warm-up exercises is also a
great way to [engage] the core muscles.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-question1-2008sep01,0,69539\
27.story


9. Strength Training for Triathletes:
Weight training has developed all types of stereotypes with triathletes. Many
believe that weight training will bulk them up. Thus
slowing them down by adding extra weight. This goes along with the stereotype
that athletes such as body builders and explosive
sport athletes are the only athletes that need or do weight training.
Here is what research says
1) Running economy (RE) is how efficient one is at using oxygen while running.
Several studies have suggested that rate RE can be
improved through weight training. One study did weight training specifically
with triathletes and found that RE as well as leg
strength and power was increased.
2) Plyometrics and explosive weight training may be useful for improvements in
endurance athletes. Examples of plyometrics would be
one foot hops, bounding and skipping to name a few. Explosive weight training
would include hang cleans and push press type lifts.
3) Weight training appears to be most effective in using periodization. The
weight training should match the periodization phase of
the other training leading into the peak race.
It appears that strength training has some useful benefits yes even for a
triathlete.
As for bulking up? It is unlikely you will bulk up that much as when one dose
lots of cardio work the body naturally slims out.
More...from TriFuel at:
http://www.trifuel.com/training/triathlon-training/strength-training-for-triathl\
etes


10. Alcohol could compromise ability to train:
I don't think I've ever seen a marathon or triathlon where beer wasn't offered
to the tired, thirsty folks running, cycling or
stumbling across the finish line. Great job, have a Bud!
Alcohol and athletics seem go hand in hand in this country, but it's one thing
to work through a six-pack while watching a
basketball game and another to train under the influence.
If you exercise with alcohol in your system, you'll experience slowed reaction
times, decreased hand-eye coordination, impaired
temperature regulation, faster fatigue and impaired aerobic performance.
Exercising with a hangover - if you dare - will result in
the same negative consequences.
But say you're a responsible moderate drinker - for women that's one drink a
day, and for men two drinks - if your goal is to finish
a marathon or improve your 10K time, will enjoying a couple of glasses of wine
or beer a week compromise your ability to reach your
goals?
"Everybody's going to be different, but it's definitely not positive to consume
a lot of alcohol if you're trying to improve your
fitness level," said Cary Skelton, a registered dietician and co-director of
Optimus: The Center for Health in Columbia.
More...from the Columbia Tribune at:
http://www.columbiatribune.com/2008/Sep/20080914Spor026.asp


11. Running Times Newsletter:
* Training Tip - What 10% Rule?
Adapt to stress before increasing it: With only a small amount of debate, many
coaches and physiologists recommend runners increase
their training load by about 10% per week. However, the legendary coaching guru,
Mr. Jack Daniels, has a different suggestion.
"I like to increase the stress every three to four weeks. That can mean more
running or the same amount of running at a greater
intensity. I'm not a big fan of increasing mileage every week, like by 10
percent, which is kind of a standard guideline. If you're
doing 20 miles a week, rather than go all the way up to 22 the next week, I
would much rather you stay there for three or four
weeks, and then let's go up to 30. Let the body adjust to something before we
impose something new on it. Even if you're increasing
only 10 percent every week, that's still something new. Your body never gets to
say, 'This is where I'm going to learn to be, and
then I'll learn to do it more or harder.'"
* Q&A: Training Between Marathons One Month Apart
Q: Having run the Berlin Marathon just last weekend, I now hope to go on and run
the Dublin City Marathon at the end of October.
Since there is very little recovery time between the two races, what training
would you recommend over the next four weeks?
-- Kevin
A: First of all I would not recommend that you run another marathon in such a
short period of time. Your body will be in a huge debt
after the Berlin marathon. But if you really want to run a second one I suggest
that you take one week off after Berlin, with plenty
of recovery (massages, icing, lots of minerals, fluids) and after that just
start with one session each day of easy jogging (not
more then 6-8 miles).
In the week before the Dublin marathon you might want to do some short intervals
of 400m, but not more then 10. I would recommend
you do this workout 3 days before the race. If the race its on Sunday do the
10x400m on Wednesday, with a recovery jog of 1min. This
workout will get you the right tones in your muscle before the race.
So take one week off, then keep your mileage low for the second week, then at
the end of these two weeks, do a longer jog (maybe
10-13 miles). If you really have trained seriously for Berlin, then this
scenario might work for you for Dublin. Basically, you need
to rest more then train this period of time, but do not stop RUNNING for too
long. Also it's important that you finished the Berlin
without any injuries.
Make sure the massage therapist will be very aware of the IT-BAND ....that's one
of the most important parts on the leg and can
cause injuries if it has not been taken good care of. Good luck, and if you
would've included your level of training/fitness, how
fast you run the marathon and how often do you train, I could try to not be so
evasive in the future.
--Coach Valeriu Tomescu
Valeriu is the coach of Olympic Champion Constantina Tomescu-Dita
Do you have a question for our coaches? Ask it HERE:
http://runningtimes.com/Article.aspx?ArticleID=11937
Subscribe to the Running Times Newsletter at:
http://runningtimes.com


12. How Much Exercise Do Children Need?
YOU'RE a parent and you want to do your best to be sure your children are
healthy. So you worry about physical activity. How much
exercise is enough? Will being active protect them against diabetes, cancer or
heart disease later in life? Will it prevent them
from getting fat?
You search for information, for official guidelines on physical activity. And,
you soon discover, there is plenty of advice - at
least 27 sets of official guidelines, notes Harold W. Kohl, an epidemiologist at
the University of Texas School of Public Health in
Austin who formerly worked at the Centers for Disease Control and Prevention.
But the problem in making recommendations is a lack of good data.
We can't "clarify the dose of physical activity and exercise that's good for
kids" as precisely as we think we can, Dr. Kohl said.
It's not that experts haven't tried.
For example, a few years ago the C.D.C. convened a panel of experts to review
published papers and make the best recommendations.
The panel's co-chairman, Robert M. Malina, a professor emeritus of kinesiology
and health education at the University of Texas at
Austin, noted that the group reviewed 850 published papers on the benefits of
regular exercise for school-age children and
adolescents.
In 2004, the panel concluded by recommending that children and adolescents get
60 minutes of moderate to vigorous physical activity
every day. Why 60 minutes and not 30 or 45? It was, Dr. Malina said, "a gut
reaction" to the body of evidence.
More...from the NY Times at:
http://www.nytimes.com/2008/09/15/health/healthspecial2/15exercise.html?_r=1&ref\
=fitnessandnutrition&oref=slogin


13. Fat burning zone - Why athletes, fitness:
Gary O'Donovan explains why high-intensity exercise is the best bet for training
and weight loss The concept of the fat burning zone
is highly attractive to the exercise enthusiasts of today, many of whom are more
interested in weight loss than the pursuit of
fitness. Training zone charts adorn the walls of fitness centres up and down the
country, and body-conscious exercisers religiously
adhere to the recommended limits for exercising heart rates.
However, while moderate-intensity exercise may be appropriate for beginners,
athletes and serious fitness enthusiasts should avoid
the fat burning zone like the plague, except on light days or recovery runs -
unless they want to see a decline in energy
expenditure and fitness.
What is the fat burning zone?
Although the origin of the fat burning zone (FBZ) concept is unknown, the
fitness industry probably seized on the following key
facts:
1. low- to moderate-intensity exercise is fuelled predominantly by fat;
2. an optimum fat burning rate has been identified (Figure 1) at 65% of maximal
oxygen consumption (VO2 max) - the body's ability to
take on board and use oxygen during exhaustive exercise.
Because fitness centres don't usually own the gas analysers that measure VO2 max
directly, the FBZ is instead located indirectly,
with a heart rate monitor, at 60-70% of age-predicted maximum heart rate (1).
Age-predicted maximum heart rate is derived from the
formula 220 - age, giving a 25-year-old, for example, a FBZ of 117-136
beats/min. The use of this formula involves two considerable
assumptions:
* that exercise heart rate can be used to predict oxygen consumption and
* that maximum heart rate is the same for everyone of a given age.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0895.htm


14. Carbohydrate Needs in Sport:
* Carbohydrate is the fuel of choice for the brain, exercising muscle and
central nervous system during exercise.
* Sports nutrition guidelines are focused on strategies to enhance carbohydrate
availability in the periods before, during and after
exercise.
* It is recommended that you should consume a high carbohydrate meal in the 3-4
hours before exercise to maximise the amount of
stored carbohydrate available to the exercising muscles.
* During moderate to high intensity endurance exercise ? 60 min in duration,
consume 30-60 g of carbohydrate per hour to maintain
exercise intensity and delay fatigue.
* General recommendations are provided for carbohydrate intake during training
and recovery, however, these recommendations should
be fine-tuned according to individual requirements.
More...from LucozadeSport.com at:
http://www.lucozade.com/sport/sports-and-exercise/running/downloads/cho_in_sport\
.pdf


15. This Week in Running:
10 Years Ago- Daniel Komen (KEN) won the men's IAAF World Cup (RSA) 5000m in
13:46.57 with Shaun
Creighton (AUS) next in 13:53.66 and Dieter Baumann (GER) 3rd in
13:58.40. Sonia
O'Sullivan (IRL) won the next day's women's very tactical 5000m
with a 16:24.52.
Regina Jacobs (USA) was not far back with 16:26.24 and Birhane
Adere (ETH) was a distant 3rd
in 16:38.81. The third day, Dieter Baumann (GER) came back to
win the 3000m in 7:56.24
with Isaac Viciosa (ESP) and Thomas Nyariki (KEN) claiming the
next two spots with 7:56.47
and 7:59.46 respectively. Gabriela Szabo (ROM) won the women's
3000m in 9:00.54 with
Zhara Ouaziz (MAR) next in 9:01.35 and Regina Jacobs (USA)
doubling back in 3rd with
a 9:11.15.
20 Years Ago- William Musyoki (KEN) won the Great Scottish (SCO) Half Marathon
in 1:03:13, just edging
David Lewis (ENG) who was given the same time. Nick Rose (ENG)
was 3rd in 1:03:15.
Sheila Catford (SCO) won the women's race in 1:12:49 with Sandra
Branney and Lornia
Irving completing the Scots' sweep with 1:13:02 and 1:13:26
respectively.
30 Years Ago- Lionel Ortega (USA) won the Nike Marathon in Eugene OR/USA with a
2:14:25. A total of
17 Americans broke 2:20, including Tony Sandoval (2nd, 2:14:37),
John Lodwick (3rd 2:14:41),
Jeff Galloway (12th, 2:18:13), and Benji Durden (13th, 2:18:40).
Julie Brown (USA) won
the women's race in 2:36:23.1 with Patti Catalano (USA) 2nd in
2:41:32 and prolific
marathoner Sue Petersen (USA) 3rd in 2:44:53. Petersen won 43
marathons in her career
(over a period of less than nine years).
40 Years Ago- Nikolay Karpov (RUS) won a marathon in Vandra EST with a 2:17:43.
Second went to Leonid
Sokolov (RUS) in 2:19:11.8 and 3rd was Vladimir Shcherbakov (RUS)
in 2:19:31.
50 Years Ago- The Brits went 1-2 in the 5000m at the GBR vs FRA dual meet. It
was Peter Clark in 13:53.8
and Stanley Eldon in 14:00 that led Michel Bernard in 14:08.6 and
Robert Bogey in 14:21.8.
60 Years Ago- Gaston Reiff (BEL) (time unknown to ADR) defeated Emil Zatopek
(CZE) (14:21.2) in the
Belgium vs Czechoslovakia dual meet, held in Prague CZE.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a
focus on races, 3000m and longer, including road, track, and cross-country
events.
The ARRS has a website at http://www.arrs.net.


16. I Put in 5 Miles at the Office:
TERRI KRIVOSHA, a partner at a Minneapolis law firm, logs three miles each
workday on a treadmill without leaving her desk. She
finds it easier to exercise while she types than to attend aerobics classes at
the crack of dawn.
Brad Rhoads, a computer programmer and missionary in Princeton, Ill., faces a
computer monitor on a file cabinet and gets in about
five miles a day on a treadmill while working in his home office.
"After a while, your legs do get kind of tired," said Mr. Rhoads, 40, who
started exercising in March, when doctors advised him to
lose weight after open-heart surgery.
Ms. Krivosha and Mr. Rhoads are part of a small but growing group of desk
jockeys who were inspired by Dr. James Levine, an
endocrinologist at the Mayo Clinic. In 2005, Dr. Levine led a study showing that
lean people burn about 350 more calories a day than
those who are overweight, by doing ordinary things like fidgeting, pacing or
walking to the copier.
To incorporate extra movement into the routines of sedentary workers (himself
included), Dr. Levine constructed the first known
treadmill desk by sliding a bedside hospital tray over a $400 treadmill. With a
laptop and a phone headset, he said he can go all
day at a leisurely 1.4 miles an hour.
Without breaking a sweat, the so-called work-walker can burn an estimated 100 to
130 calories an hour at speeds slower than two
miles an hour, Mayo research shows.
More...from NY Times at:
http://www.nytimes.com/2008/09/18/health/nutrition/18fitness.html?_r=1&ref=fitne\
ssandnutrition&oref=slogin


17. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Burning Feet while Cycling
Many cyclists suffer from "burning foot syndrome", pain on the bottom of the
feet, particularly during a long ride. After years of
this problem, I tried a simple tip from RoadBikeRider,
a free weekly newsletter from some of America's best long distance bicycle
riders: Ed Pavelka, Fred Matheny, and Lon Halderman.
They suggest moving the cleats back as far as possible toward the arch of the
foot. All of the other articles I have read and all
of the experts I have consulted recommend that you set your cleats on your shoes
so that the ball of your big toe is exactly aligned
with the axle of the pedal. Following Lon Haldeman's advice, I moved my cleats
back last week and my feet have stopped burning. I
also think that I am riding faster.
This flies in the face of what other experts claim: the further back your
cleat, the less power you get from your calf muscle.
That's just not true. More than 90 percent of the pressure
on your pedals comes from your thighs, not your lower leg (calf) muscles. The
pain is caused by the front part of the foot pressing
on the pedals. Moving the cleat backward takes the pressure of the forefoot and
relieves the pain. As Haldeman states, you actually
can be in better shape when you don't have burning feet, and you can train
further and ride faster. (To subscribe to their free
newsletter go to http://roadbikerider.com)
* Dear Dr. Mirkin: Should I be avoiding high-fructose corn syrup?
HFCS contains approximately 59 percent fructose and 41 percent glucose, while
fruits juices contain a ratio of 50 percent glucose to
50 percent fructose. There really is no difference. HFCS is no better and no
worse than any fruit juice, it is just cheaper. When
manufacturers process corn for oil, the residue is a sugary liquid that used to
be thrown away. In the 1950s, soft drink makers
discovered that HFCS could be added to sweet drinks at a fraction of the cost of
cane sugar. Then scientists noticed that Americans
have gotten progressively fatter from the 1950s to the present. This is the
same period that HFCS was added to the American diet.
In the following years, many respected scientists tried to link HFCS to the
obesity epidemic. However, we now have multiple studies
showing that any kind of sugar in liquid form can make you fat (American Journal
of Clinical Nutrition, May 2008). When you eat
sugar in solid form, such as in a cookie, you eat less of other foods because
the solid food fills you up. However, in liquid form,
sugar supplies calories without making you feel full. When you drink any liquid
containing sugar, you do not reduce your intake of
food to compensate. Sugar in liquid form is not recognized by your brain as
extra calories and therefore does not suppress
appetite.
Today almost all researchers agree that HFCS is no worse than any other liquid
sugar. All forms of sugar-water can make you fat.
That includes fruit juices, sugar added to your coffee or tea, and any other
sugared drinks.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


18. Endurance Training with Phosphatidylserine:
Phosphatidylserine - a magic bullet for endurance?
Genuine advances in sports nutrition are rare, which is why the discovery back
in the 90s that creatine supplementation really did
improve anaerobic performance created such a stir. However, apart from caffeine
use, there's been no equivalent 'magic bullet'
supplement for aerobic athletes. But according to Andrew Hamilton, new research
on a naturally occurring compound called
phosphatidylserine is proving very intriguing indeed.
What is Phosphatidylserine?
Phosphatidylserine (PS) is a naturally occurring compound found in a number of
foods such as fish, rice, green leafy vegetables and
soybeans. However, PS is also required for the functioning of all mammalian
cells(1), and in humans it's found in particularly high
concentrations in the membranes of cells with a high metabolic activity such as
the brain, heart, liver and skeletal muscle(2).
Chemically, PS is a large 'phospholipid' molecule, consisting of an amino acid
(serine) linked to a diglyceride (fat) via a
phosphate bridge.
Nature harnesses the unique physical and chemical properties of phospholipid
molecules to form cell membranes, which as well as
forming a boundary around the contents of the cell, are also needed to allow the
movement of substances in and out of cells, such as
nutrients and metabolic by-products.
Recent research suggests that PS is involved in a number of membrane-related
functions in cells, including how cells communicate
with each other, the regulation of the release of hormones such as
acetylcholine, dopamine and noradrenaline secreted by nerve
cells, and the way in which tissues respond to processes involving inflammation.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/endurance-training-with-phosphatidylserine-35858


19. Over 130 Photos and 40 Videos; Over 120 Exercise Routines; Journal Articles;
Interviews...
You won't want to miss this...
Be among the first to get access to top fitness experts, quality health
information, injury prevention routines and a wealth of
high-caliber resources for stretching, flexibility and sports injury management.
Join the exclusive new Private Members Area offered by Brad Walker and The
Stretching Institute, already known for outstanding
sports and fitness resources. It just opened this week, and you can be part of
this special group too.
I've personally had exclusive access to the area for the last 2 weeks, and IT IS
GOOD. That's why I'm sharing this special offer
with you; it's just too good to pass up.
The Private Members Area offers direct contact with a panel of experts so you
can get professional answers to your questions and
full access to fantastic resources such as 120 exercise routines to download and
print, over 40 videos, and even advertising space
for your business right on the site.
And that's just the beginning.
Join now and get your key to access the exclusive Private Members Area and tap
into valuable resources including videos, photos,
routines, health information, journal articles and expert opinions. You can
read, download, share, use in your business and even
create your own products to sell online or offline.
This is your chance to be amongst the first to have full access to top experts
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best ways to treat and prevent sports injuries. Improve your business with the
right techniques. Perform better in your activities.
Check out The Stretching Institute's new Private Members Area and this exciting
opportunity yourself. Membership is limited to the
first 1,000 applicants, so click here now to get all the details:
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/products/members.php


20. Digest Briefs:
* Pumping Iron A Few Days A Week Can:
Gym memberships have been dropping at an astonishing rate lately. It's not
entirely known whether it's the economy and gas prices
that are effecting people's decision to drop their membership or if people are
finding way to work out at home. Either way there are
some things that you can benefit from by lifting weights a few days a week:
1. Stroke prevention: weightlifting actually decreases your blood pressure,
therefore reducing the risk of stroke.
2. Anti-Depressant: It's always been said that weightlifting and cardio can be
great for reducing stress, but it's not only stress
that it can benefit. It's been shown to also make people generally have a better
mood about them.
3. Increase Your "T" Levels: Testosterone plays an important role in protein
synthesis and sexual drive as well as mood an activity.
Weight lifting signals your body to produce more.
4. Cuts Diabetes Risk: Weight lifting decreases blood glucose levels along with
improving insulin sensitivity.
Source: ¿Healthandmen.com


THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites available from our FrontPage
(www.runnersweb.com)*

September 20, 2008:
St. Luke's Women's Fitness Celebration - Boise, ID

TTTS Race for Hope 5K - Charlotte, NC

U.S. Air Force Marathon - Dayton, OH

September 21, 2008:
Boulder Marathon / Half Marathon - Boulder, CO

Canadian Army Run Half-Marathon & 5K - Ottawa, ON

Community First Fox Cities Marathon - Appleton, WI

Continental Airlines Fifth Avenue Mile - New York, NY

CVS Caremark Downtown 5K - Providence, RI
USA 5K Championship

ING Philadelphia Distance Run - Philadelphia, PA

Last Chance Triathlon - Ottawa, ON

Longboat Toronto Island Run - Toronto, ON

Maine Coast Women's Half Marathon - York, ME


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/

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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
mailto:kparker@...
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.com

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RUNNER'S WEB AFFILIATE PROGRAMS:
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All revenue from advertisers and affiliate programs goes into the support of
running and triathlon through sponsorship of events,
teams, clinics and fund raising programs for Canada's Olympic athletes.

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