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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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
The 2009 race will be run on June 20th.
For more on the race visit the website at:
http://www.emiliesrun.com.

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 27, 2009
http://www.runnersweb.com/running/STWM_Transporter.html

5. Goodlife Fitness Toronto Marathon - October 18, 2009
http://www.torontomarathon.com/

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8. 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://www.universalsports.com 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
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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
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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://www.universalsports.com

9. iRun Magazine
More than a million Canadians are runners, making it this country's most popular
recreational and fitness activity. Canadians run
for exercise and we run to raise money for important causes. We run alone and in
groups. And every year, hundreds of thousands of us
participate in organized races, from fun runs to marathons, which are growing
steadily.
Until now, Canadian runners haven't had our own running magazine. But now,
there's iRun, providing a uniquely Canadian perspective
on the activity and the sport. Published six times a year, iRun educates,
informs and inspires Canadian runners.
The Team
Mark Sutcliffe, Publisher and Editor
Mark has more than 20 years of experience in the Canadian media business. An
avid runner, he has completed five marathons and 10
half-marathons. He writes a popular weekly column on running in the Ottawa
Citizen and co-hosts The Running Show every week on The
Team 1200 radio. Mark is the former Executive Editor of the Ottawa Citizen and
has also launched several publications, including the
Ottawa Business Journal, now in its second decade, and the Kitchissippi Times, a
successful community newspaper in Ottawa. His
writing has appeared across the country in daily newspapers, and magazines like
Macleans and Canadian Business.
Ray Zahab, Contributing Editor
Ray Zahab is Canada's most renowned ultramarathon runner. A former pack-a-day
smoker, Ray transformed his life by becoming a
successful long-distance runner, winning some of the world's most challenging
foot races. Beginning in November 2006, Ray and two
other runners ran across the Sahara Desert in 111 days, averaging 70 kilometres
per day without a single day's rest. Ray is an
accomplished public speaker, writes regularly about running and coaches athletes
striving to achieve their own goals.
Distribution
iRun is Canada's highest-circulation and most popular running magazine. With a
total distribution of 50,000 and more than 9,000
subscribers, iRun is leading the market in the rapidly growing and highly
desirable demographic of Canadian runners.
iRun Magazine is a sponsor of Emilie's Run
http://www.irun.ca/

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

11. 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/

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Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
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If anyone is looking for a web mail provider, you might wish to consider
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Race Directors: Advertise your event on the Runner's Web.
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NEW THIS WEEK:
Spirit of the Marathon Holiday Sale
http://www.marathonmovie.com/store.html

Register for Emilie's Run - June 20, 2009 before December 31, 2008 and get a 20%
discount.
http://www,emiliesrun.com

We have added a new event calendar. It is available for event directors to add
events at:
http://runnersweb.mhsoftware.com/
Events must be approved before going live.

Watch live and webcast of Track and Field and Road races on Universal Sports
Sign up at:
http://www.universalsports.com//SportSelect.dbml?DB_OEM_ID=23000&KEY=&SPID=13055\
&SPSID=105551

I've created a Runner's Web Group on Facebook. To join the Runner's Web Facebook
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At the Runner's Web site, click "Join this group". Once I have approved your
request to join, you'll be able to visit the site, post
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If you feel you have something to say (related to triathlon or running) that is
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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/

* 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. Protein Sports Drinks Proven To Give Best Performance
2. Don’t Starve a Cold of Exercise
3. Body Type, Training, and Racing
4. Exercise Suppresses Appetite By Affecting Appetite Hormones
5. Dr. Gabe Mirkin's Fitness and Health E-Zine
6. Regeneration After Sporting Loads
7. Even a tiny bit of flab raises heart failure risk
8. Your Perfect Weight
Transcend society’s obsession with size and find your ideal weight for peak
performance and optimal health.
9. No cancer risk reductions seen with antioxidants
10. Avoid the Seven Deadly sins of Running Technique: Running Expert Explains
how to stay Injury free
11. Gluten Free. Is it a new fad diet?
12. Structured Warm-up Exercises May Prevent Up To Half Of Severe Sports
Injuries
13. VO2max - The monthly newsletter of RunCoachJason.com
14. Ten Medical Reasons To Exercise: What Does Exercise Really Do For Us?
15. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Which of the following marathons would you run if you had an unlimited amount
of time to train and cost was not an issue?
Berlin
Boston
Chicago
Honolulu
London
Los Angeles
Marine Corps
New York
Ottawa
Rotterdam"

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:
"What will your first competition of 2009 be?"
Answers Percent
1. Marathon 13%
2. Half-Marathon 13%
3. 5/10K 36%
4. Track Race 10%
5. Triathlon 8%
6. Half-Ironman 3%
7. Ironman 5%
8. Other 13%


FIVE STAR SITE OF THE MONTH: Women's Running Magazine
Women's Running is the world's largest women-specific running magazine.
Women's Running covers all aspects of the running lifestyle, from active beauty
needs to training plans. The Women's Running mission
is simple: to create a high-quality magazine for smart, successful women who use
running to balance and enrich their lives. Women's
Running features quality editorial that motivates women to train intelligently,
participate in active travel, adopt healthy
nutrition habits and keep moving.
Women's Running is distributed at over 4,000 retailers including Barnes & Noble,
Borders, REI, Dick's Sporting Goods, Eastern
Mountain Sports, and other independent, specialty retailers.
Visit the website at:
http://www.womensrunningmag.com


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

BOOK/VIDEO/MOVIE OF THE MONTH:Run Faster from the 5K to the Marathon.
By Brad Hudson (Author), Matt Fitzgerald (Author)
Do you want to run faster? Are you trying to peak for a particular race? Would
you like to find your true running potential? Brad
Hudson, former Olympic Trials marathoner and current coach to Olympians like
Dathan Ritzenhein, will show you the way in this
practical, reader-friendly guide. Hudson is the most innovative running coach to
come along in a generation. Until now, only a
handful of elite athletes have been able to benefit from his methods. Now Run
Faster from the 5K to the Marathon shows all runners
how to coach themselves as confidently and effectively as Brad coaches his
world-class athletes. Becoming your own best coach is the
ticket to running faster at any distance.
First you will learn to assess your abilities. Then you’ll learn how to devise a
training program specifically geared to you. Filled
with easy-to-follow sample training programs for distances ranging from the 5K
to the marathon and abilities ranging from novice to
advanced, Run Faster is the cutting-edge guide for optimal performance.
With Hudson’s guidance, you can train smarter and more effectively—and avoid
injury. And you’ll soon be running faster than you ever
thought possible!
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0767928229/runnersweb/102-0182896-9006569\
?v=glance&s=book

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. Protein Sports Drinks Proven To Give Best Performance:
Sports drinks containing protein are better at improving athletes' performance.
Research published in BioMed Central's open access
Journal of the International Society of Sports Nutrition has shown that drinks
containing a mix of carbohydrate and protein are
superior to carbohydrate-only drinks in improving cyclists' recovery from
exercise.
John Berardi of Precision Nutrition worked with researchers from Gettysburg
College and The University of Western Ontario to study
which energy drink best helped cyclists recover after a strenuous ride. He said,
"Liquid carbohydrate and protein supplements given
early during a six hour post-exercise recovery period helped subjects better
maintain subsequent time trial performance and power
output, compared to supplements with carbohydrate alone".
In the test, cyclists rode exercise bikes that were attached to monitors
allowing them to compete against a virtual opponent. After
a morning session, they rested for six hours drinking either the
protein-containing sports drink or the carbohydrate only version.
Both formulas had the same energy content. After their six-hour rest, the
athletes did another virtual cycle race. According to
Berardi, "Both groups showed a reduction in performance in the afternoon
session. However, the reduction in distance traveled and
power output during the afternoon exercise was significantly less among those
who had the protein and carbs drink, relative those
who just had the carbs".
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/12/081223193108.htm

2. Don’t Starve a Cold of Exercise:
YOU have what seems to be a really bad cold. You are coughing and sneezing, and
it is hard to breathe.
Should you work out?
And if you do, should you push yourself as hard as ever or take it easy? Will
exercise have no effect, or make you feel better or
worse?
It is a question, surprisingly enough, that stumps many exercise physiologists
and infectious disease specialists.
“That question has not been actually studied,” said Dr. Aaron E. Glatt, a
spokesman for the Infectious Diseases Society and the
president of New Island Hospital in Bethpage, N.Y.
Many avid exercisers make up their own rules, and it seems that many of them,
like Dr. Michael Joyner, an exercise researcher at the
Mayo Clinic who is a swimmer and runner, decide to keep exercising if they
possibly can.
“I can tell you that unless I am really wiped out, I still work out but maybe
scale back a bit,” Dr. Joyner said. “I think that
would be the answer from most relatively hard-core, old-school types.
“If I have an obvious fever and muscle aches,” he continued, “I do very little
or take a day or two off, but I really have to be in
a bad way to skip more than that.”
More...from the NY Times at:
http://www.nytimes.com/2008/12/25/health/nutrition/25best.html?_r=3&em


3. Body Type, Training, and Racing:
by Coach Matt Russ
Your body type was primarily determined before you were born. When it comes to
racing, lamenting your body type is futile and
counter-productive. Cyclists can be particularly hard on themselves. Small
bodied climbers wish they were faster in the flats, and
the larger cyclists hate being dropped in the hills. It is the natural order of
cycling. When it comes Training and racing, your
body type is an important consideration. The smart athlete identifies their
strengths to exploit and weaknesses to develop.
Power to weight ratio is the golden ratio for cyclists. Ignoring tactics, the
number of watts per kilogram of power an athlete can
generate for the duration of a race will be a key determinant of the outcome. It
is important to note that a small climber and a
large sprinter can have an equal power to weight ratio. So why is the smaller
cyclist faster in the hills, whereas the larger
cyclist can motor in the flats? Well, the answers to this question are varied
and complex. One theory is that smaller riders tend to
have higher VO2 values, which will serve them well in the hills. A cyclist with
more muscle cross section gives them the power
needed to push through the increased air resistance associated with high speeds.
Muscle fiber predominance (fast twitch vs. slow
twitch) is another determining factor of ability and strength, as is limb length
and muscle origin / insertion points. Of course
there are numerous exceptions to these generalizations that should be noted, but
it is well known that body type affects cycling
performance. You have in all likelihood observed this phenomenon on your own.
The best all-around cyclists tend to fall in the
middle of the spectrum (Lance) and are of a more medium build. Climbers tend to
be small and light, whereas sprinters are larger and
thick muscled.
More...from the Sport Factory at:
http://thesportfactory.com/site/trainingnews/bodytype.shtml


4. Exercise Suppresses Appetite By Affecting Appetite Hormones
A vigorous 60-minute workout on a treadmill affects the release of two key
appetite hormones, ghrelin and peptide YY, while 90
minutes of weight lifting affects the level of only ghrelin, according to a new
study. Taken together, the research shows that
aerobic exercise is better at suppressing appetite than non-aerobic exercise and
provides a possible explanation for how that
happens.
This line of research may eventually lead to more effective ways to use exercise
to help control weight, according to the senior
author, David J. Stensel of Loughborough University in the United Kingdom.
Treadmill versus weight lifting
There are several hormones that help regulate appetite, but the researchers
looked at two of the major ones, ghrelin and peptide YY.
Ghrelin is the only hormone known to stimulate appetite. Peptide YY suppresses
appetite.
Ghrelin was discovered by researchers in Japan only about 10 years ago and was
originally identified for its role as a growth
hormone. Only later did its role in stimulating appetite become known. Peptide
YY was discovered less than 25 years ago.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/12/081211081446.htm


5. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Principles of Training
You will not become a better athlete by doing the same training regimen each
day. Athletes train by taking hard workouts on one day,
feeling sore on the next, and not taking another hard workout until the muscles
stop feeling sore.
It's called the hard-easy principle. If you want to become stronger or faster or
increase your endurance, you have to exercise hard
or long enough to make your muscles burn. Then your muscles will be sore for one
or more days. If you try to exercise hard when your
muscles are damaged, you will tear them and the muscles will weaken. If you wait
for the soreness to disappear, your muscles will be
stronger than they were before your workout. As you continue to take stressful
workouts only after the soreness disappears, you will
become progressively stronger and faster and have greater endurance. Athletes in
most sports train once or twice a day in their
sports, but they do not exercise intensely more often than every 48 hours.
There is a difference between the good burning of training and the bad pain of
an injury. The good burning usually affects both
sides of your body equally and disappears almost immediately after you stop
exercising. The bad pain of an injury usually is worse
on one side of your body, becomes more severe if you try to continue exercising
and does not go away after you stop exercising.
* Understanding Delayed-Onset Muscle Soreness
If you exercise properly, you are supposed to work hard enough to damage your
muscles so they feel sore on the next day. This is
called delayed-onset muscle soreness. You should then exercise at reduced
intensity for as many days as it takes for the soreness to
go away.
An article from St Mary's University College in New Zealand reviews scientific
studies on exercise-induced muscle damage (Sports
Medicine, December 2008). When muscles feel
sore from exercise, they are swollen and leak proteins from inside their cells
into the bloodstream, and they cannot generate their
usual force. You really have no choice. You must put far less pressure on sore
muscles or you will injure them, delaying recovery
and your ability to exercise intensely again.
Sore muscles heal faster if you take the next day off, but exercising gently
during recovery will make your muscles more fibrous so
they can withstand more pressure when you take your next intense workout.
Eating foods with protein and sugar within four hours after you finish a hard
workout helps muscles recover faster. The sugar
raises insulin levels which helps to drive protein into the muscle cells to
promote healing.
Aspirin and nonsteroidals such as ibuprofin may help reduce muscle soreness, but
they can delay healing. Stretching and massage
make your muscles feel better but there is little
evidence that they make you recover faster. Studies of electrical muscle
stimulation and cold therapy (ice packs) are so
inconsistent that most exercise researchers do not recommend them. On the other
hand, virtually everyone agrees that each bout of
intense, muscle-damaging exercise followed by reduced intensity exercise makes
muscles stronger.
* Dear Dr. Mirkin: Will lifting weights and staying strong help me to live
longer?
A: Researchers at the University of Helsinki in Finland have shown that it
probably will (International Journal of Epidemiology,
December 2008). Increased elbow flexion and hand grip and knee extension
strength in younger people were all associated with
decreased risk for heart attacks and strokes in later life. In this study,
taller men had also had reduced risk for heart attacks
and strokes. Being overweight markedly increased risk for these diseases.
* Dear Dr. Mirkin: Do the risks of drinking alcohol outweigh the possible health
benefits?
A: Numerous studies have associated moderate drinking with decreased heart
attack risk. However, this is offset by its association
with high blood pressure, stomach ulcers, respiratory infections, gall stones,
kidney stones, age-related macular degeneration,
decrease in bone density, and lowered mental capacity. Now a study from Kaiser
Permanente in Oakland, California, of more than
70,000 women shows that drinking alcohol regularly is associated with increased
risk for hormone-related breast cancer (European
Journal of Cancer, December, 2008). It didn't make any difference whether the
drinks were hard liquor, beer or wine.
The most likely explanation is that alcohol interferes with the ability of the
liver to remove estrogen from the body, so that
women who drink have higher estrogen levels that stimulate breast cancer cells
to grow. The association between drinking and breast
cancer was highest in cancers that are stimulated by estrogen.
* Exercise Increases Brain Cells
Dr. Yu-Min Kuo, of the National Cheng Kung University Medical College in Taiwan,
has shown how exercise helps to preserve brain
function as you age (The Journal of Applied
Physiology. November 2008). Dr Kuo trained mice to run daily for five weeks on
wheels at 70 percent of their capacity. They
started to exercise at 8, 12 and 24 months of age. These ages are equivalent in
humans to ages of 40, 60 and 90 years.
The mice that exercised every day grew 2.5 times more new brain cells than those
who did not exercise, and these new nerves helped
them to learn and memorize new tasks. The increase in brain cells came from
increased production of signaling molecules that promote
brain cell growth.
However, the mice that started exercise in early middle age (equivalent to age
40) did much better than mice that did not start
exercising until later middle age (equivalent to age 60).
This would indicate that the capacity of exercise to help you maintain
intelligence decreases after middle age.
When you are young, your body continuously creates new brain cells. As you age,
your brain loses its ability to regenerate new nerve
cells. This is why you gradually lose some of your ability to remember and
learn. We don't know if Dr. Kuo's results would be
found in humans, but his study should encourage people to start exercising while
young and continue throughout their lives.
* Blood Pressure Drugs Can Interfere with Exercise
The beta blocker drugs used to treat blood pressure and heart problems can
markedly impair your ability to exercise, according to a
study from Switzerland (European Journal of Applied Physiology, October 2005).
How hard you can exercise is limited by the ability
of your heart to pump blood from your lungs to your exercising muscles. Beta
blockers markedly reduce blood flow and oxygen supply
to muscles. Beta blocker brand names include Toprol, Inderal, Blocadron, Coreg,
Inopran, Levatol, Pindolol, Sectral, Tenormin,
Timolol Trandate, Zebeta and Bisoprol.
Beta blockers are prescribed to treat people who have had heart attacks, heart
pain, heart failure, rapid heart beat and atrial
fibrillation. However, even though many physicians prescribe beta blockers to
treat high blood pressure, there is no data show that
they prevent heart attacks in healthy people. If beta blockers interfere with
your ability to exercise, ask your doctor if you can
take other types of medications such as ace inhibitors, angiotensin receptor
blockers or calcium channel blockers. Better yet,
control your blood pressure with diet.
* Dear Dr. Mirkin: How could strong muscles affect cancer risk?
Researchers at the University of Alberta used body scan imaging to show that
cancer patients with the least muscles lived an average
of 10 months less than patients who were more muscular, even after controlling
for other variables such as cancer stage and severity
(Lancet Oncology, January 2009). This supports many other studies that show
people who exercise have lower risk of some cancers and
better survival rates.
A possible mechanism is that muscles are the source of the body's protein which
is necessary to make antibodies and cells to prevent
cancer from occurring and spreading. Extremely low muscle mass is associated
with a poor immunity.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


6. Regeneration After Sporting Loads:
By Herman Rieder, Dietmar Riffelt, Sabire Vierneisel
Recovery is a critical aspect of the training process in all sports. In our
first article this week, the authors Rieder, Riffelt and
Vierneisel have critically examined the regeneration from various sporting
performances. The scope of their study encompassed more
properties of recovery than most think of, such as psychological, movement and
trauma regenerations. They have studied these
parameters in terms of general sports, and not only are the results interesting,
but the conclusions are valuable.
INTRODUCTION
The recovery capacity after a work load is an increasingly discussed subject in
high performance sport (Martin 1987). The frequency
of injuries among top athletes is obviously related to the quantity of training,
an overloading of the competition calendar and the
pressure of expected performances. At the same time, there is a shortage of
knowledge and scientific studies to indicate which
recovery measures are available, what is their effect and how can they be used
in practice? Further, what are the roles of
nutrition, sleep and
relaxation recommended by sport medicine to athletes and coaches to improve the
performance capacity and to limit injuries?
We attempted in two experimental practical studies to discover from top athletes
and coaches their recovery procedures in order to
analyze these for possible recommendations based on such information. We also
understood that the comparison between different
sports is limited. For example, it is hard to compare soccer or tennis with
marathoning and triathlon or weightlifting with rhythmic
gymnastics.
Some introductory remarks should help to clarify this complex problem. Recovery,
regeneration and breaks of training relate not only
to purely physical proceedings, but also are essentially dependent on psychic
and cognitive areas. The universal "burnout" problem
indicates further the complexity of restoration and is, as is the phenomenon of
overtraining, known for several decades to be a
motivational problem and a problem of goal setting. Medium and long term
regeneration phases with the assistance of a sport
psychologist, as well as nutritional and environmental changes can here be
responsible for an acceptable restoration.
More...from the Canadian Athletics Coaching Center at:
http://tinyurl.com/a4g7n4


7. Even a tiny bit of flab raises heart failure risk:
Even a little bit of extra weight can raise the risk of heart failure, according
to a U.S. study published on Monday that calculated
the heart hazards of being pudgy but not obese.
It comes as little surprise that obesity makes a person much more apt to get
heart failure, a deadly condition in which the heart is
unable to pump enough blood throughout the body.
But researchers who tracked the health of 21,094 U.S. male doctors for two
decades found that even those who were only modestly
overweight had a higher risk -- and it grew along with the amount of extra
weight.
In men who are 5 feet 10 inches tall, for every seven pounds (3.2 kg) of excess
body weight, their risk of heart failure rose on
average by 11 percent over the next 20 years, the researchers wrote in the
journal Circulation.
The average age of the men at the outset of the so-called Physicians' Health
Study was 53. During the study, 1,109 of them developed
heart failure.
Overall, the risk of heart failure increased by 180 percent in men who met the
definition of obesity according to their body mass
index (BMI of 30 and higher), and by 49 percent in men who met the definition of
overweight (a BMI of 25 to 30).
More...from Reuters at:
http://www.reuters.com/article/scienceNews/idUSTRE4BL4IO20081223


8. Your Perfect Weight:
Transcend society’s obsession with size and find your ideal weight for peak
performance and optimal health.
Surfer Catherine Lippincott’s moment of revelation arrived on a wave in Hawaii.
A former plus-size model, she’s proud of her body
and participates in a wide range of sports. But every time she surfed in
California, she felt the
which-of-these-kids-is-not-like-the-other vibe next to all those tiny West Coast
surfer girls.
“Before Hawaii, I was always the biggest girl in the water,” says Lippincott,
who picked up surfing about four years ago. But on the
boards and beaches of the island paradise, she noticed a big difference.
“Hawaiian surfers are so diverse. A lot of them are not
small, and they all surf well,” says Lippincott, 44. She now embraces that part
of herself, the athlete, who has kept her body fit
and strong.
More...from Women's Running at:
http://www.womensrunningmag.com/articles/54-your-perfect-weight


9. No cancer risk reductions seen with antioxidants:
In the large Women's Antioxidant Cardiovascular Study, participants who took
beta carotene, vitamin C, vitamin E, or a combination
of supplements had no significant reductions in their risk of cancer.
The clinical trial, which involved 7,627 women who were followed for an average
of 9.4 years, was conducted by Dr. Jennifer Lin and
colleagues at Harvard Medical School in Boston, and is published in the Journal
of the National Cancer Institute.
The patients were randomly assigned to a placebo group, or to 500 mg ascorbic
acid daily, 600 IU alpha-tocopherol every other day or
50 mg beta-carotene every other day. Overall, 624 women developed invasive
cancers and 176 died from their disease.
Compared with women who took placebo, the relative risk of developing cancer was
almost identical in the vitamin C group, the
vitamin E group and the beta carotene group.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE4BT50T20081231


10. Avoid the Seven Deadly sins of Running Technique: Running Expert Explains
how to stay Injury free:
Dedicated runners have come to expect running-related injuries. In any given
year, up to 70 percent of runners sustain an injury
serious enough to stop them from running. According to running expert Sam
Murphy, those problems are often caused by errors in
training and technique and can be avoided. Simple mistakes, including wearing
the wrong shoes, increasing mileage too quickly, or
not varying sessions enough, are responsible for 60 percent of running injuries.
Champaign, IL (PRWEB) December 31, 2008 -- Dedicated runners have come to
expect running-related injuries. In any given year, up to
70 percent of runners sustain an injury serious enough to stop them from
running. According to running expert Sam Murphy, those
problems are often caused by errors in training and technique and can be
avoided. Simple mistakes, including wearing the wrong
shoes, increasing mileage too quickly, or not varying sessions enough, are
responsible for 60 percent of running injuries.
"By learning the difference between training and straining and honing your
technique, you can minimize the risk of injury and the
training setbacks it inevitably brings," Murphy says.
More...from the International Business Times at:
http://www.ibtimes.com/prnews/20081231/avoid-the-seven-deadly-sins-of-running-te\
chnique-running-expert-explains-how-to-stay-injury-f
ree.htm
Buy the book at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736077\
456


11. Gluten Free. Is it a new fad diet?
What is gluten?
Gluten is a storage protein in wheat, rye, barley, triticale (cross between
wheat and rye), and possibly oats. Gluten consists of
two proteins gliadin and glutenin. Gluten is formed when dough is made from the
kneading process of flour and water.
Why do people eliminate gluten from their diet?
There are a variety of reasons people follow a gluten free diet (GFD). Some
people choose to while others must in order to prevent
adverse effects on their gastrointestinal (GI) system. Consider some of the
following reasons people follow a GFD.
• Individuals who are diagnosed with celiac disease
follow a strict GFD as their treatment plan. Celiac
disease is a permanent intolerance to gluten. The walls of the small intestine,
which are necessary for absorbing and digesting
nutrients, become inflamed and interfere with absorption. Injury to the
intestinal walls usually resolves itself when gluten and
gluten containing products are eliminated. The disease affects as many as 1 in
every 200-400 individuals in North America and
Europe. However, many cases go undiagnosed due to the vague nature of and wide
variety of symptoms. The disease is diagnosed with a
biopsy of the small intestine. A blood test can measure the level of antibodies
to gluten, but is limited as a screening tool rather
than a diagnostic tool.
• Some individuals have an intolerance or sensitivity to
gluten, but are not diagnosed with celiac disease.
These people often experience GI symptoms and begin to experiment by eliminating
different foods from their diet (e.g. lactose,
gluten, sugar).
• Individuals who follow extended cleansing programs
often are instructed to eliminate gluten from their diet
during this period.
• Athletes involved in weight class or aesthetic sports
sometimes choose to eliminate gluten surrounding
competitions. The goal is follow a low residue diet by eliminating gluten and
minimizing sodium and fiber 24-36 hours prior to
competition. This minimizes fluid retention and assists with emptying the gut of
undigested food and fiber. This method helps
athletes “feel light” while still fueling and hydrating adequately prior to
competitions.
• Recently, there are individuals who experiment with GFD
who do not have an intolerance or sensitivity to
gluten. These individuals simply believe they feel better, perform better, or
lose weight easier when they do not eat gluten and
gluten containing foods. Keep in mind, by following a GFD, you often eliminate
processed, packaged, and fast foods. Be sure to ask
yourself “Is
More...from First Endurance at:
http://blog.firstendurance.com/2008/12/gluten-free-is-it-a-new-fad-diet/


12. Structured Warm-up Exercises May Prevent Up To Half Of Severe Sports
Injuries:
warm-up programme that focuses on improving strength, balance, core stability
and muscular awareness cuts injury in female
footballers by a third and severe injuries by almost a half, according to
research published on the British Medical Journal website.
In an accompanying editorial, John Brooks an injury expert for the Rugby
Football Union, says that people participating in any sport
at all levels should adopt a warm-up programme like this to reduce injury.
Previous studies investigating the effect of warming up
on the risk of injury have focused on key warm-up elements—raising the core
temperature, stretching the muscles used, and conducting
movement specific exercises—but the effect on injury has been unclear until now.
Torbjørn Soligard and colleagues recruited 1,892 female footballers from Norway
between the ages of 13󈝽 and randomised them
to perform either traditional warm-up exercises (1, 055) or the "11+" 20 minute
warm-up intervention (837).
The "11+" 20 minute warm-up programme consists of slow and speed running, key
exercises to improve strength and balance, and
movements that focus on core stability, hip control and knee alignment. The
whole programme emphasises the importance of internal
muscular awareness.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/12/081209221703.htm


13. VO2max - The monthly newsletter of RunCoachJason.com:
* Training Theory
If you spend any time talking to evolutionary biologists, they'll tell you that
an organism's structure evolves to cope with the
stresses to which it is subjected. This idea has led to the theory of
symmorphosis--that an organism's structural design is
regulated by its functional demand. As preeminent anatomist Ewald Weibel wrote,
"...the quantity of structure incorporated into an
animal's functional system is matched to what is needed: enough but not too
much." Remarkably, structural changes also occur in the
short term in response to exercise training: bones increase their density,
muscle fibers increase their metabolic machinery, and
cardiac muscle grows larger. If the quantity of structure incorporated into our
system is matched to what is needed, it's logical
to assume that if we increase the need, we'll ultimately increase the amount of
change that takes place to match the increased need.
And that's exactly what happens when we run or do other forms of exercise.
Following a training stress, your body adapts and physiologically
overcompensates so that the same stress, when encountered again,
does not cause the same degree of physiological disruption. In short, your body
adapts to be able to handle the stress. Following
the adaptation, your body can do more work. The aim of training, therefore, is
to introduce training stimuli in such a fashion that
higher and higher levels of adaptation are achieved. Think of these training
stimuli as small threats to the body's survival. If
you
repeatedly threaten the body's survival, you will cause adaptations to be made
to assuage the threat. A classic example of this is
the long run of marathoners. Repeatedly running for long periods of time
(longer than two hours), presents a threat to the muscles'
survival by depleting their storage of preferred fuel (glycogen, the stored form
of carbohydrates). If you run out of fuel, the
muscles say, "Hey, this person is running for so long that I don't have any more
fuel. I won't be able to survive. If this
activity is going to be a regular habit, I need to make more fuel." So, guess
what happens? When you consume carbohydrates
following your long run, you respond to the empty tank by synthesizing and
storing more glycogen than usual in your skeletal
muscles, thus increasing your storage of fuel (and therefore your endurance) for
future efforts. Imagine if you kept driving your
car until the gas tank was empty and your car responded to that threat by making
its tank bigger so it could hold more gasoline.
Pretty elegant adaptation.
Unfortunately, our ability to adapt to a training stimulus doesn't keep
occurring indefinitely. There will come a point, which is
specific to each runner, when more training, at best, does not lead to better
results and, at worst, causes injury. The main
difference between Olympic athletes and the rest of us is that Olympic athletes
continue to make physiological adaptations with more
and more training, upwards of 100 miles per week, and do so while not getting
injured. Most of us will stop adapting far short of
100 miles per week, and would probably get injured with that amount of training.
* Fat Burning Zone
People often assume that low-intensity exercise is best for burning fat. During
exercise at a very low intensity (e.g., walking),
fat does account for most of the energy expenditure, while at a moderate
intensity (e.g., 80% maximum heart rate or about 70-75%
VO2max), fat accounts for only about half of the energy used. While you use
both fat and carbohydrates for energy during exercise,
these two fuels provide that energy on a sliding scale--as you increase your
intensity up to your lactate threshold, the
contribution from
fat decreases while the contribution from carbohydrates increases. When you
exercise at an intensity above your lactate threshold,
you use only carbohydrates. While there is only a minimal amount of fat used
when exercising just below your lactate threshold, the
number of calories used per minute and the total number of calories expended are
much greater than when exercising at a lower
intensity, so the amount of fat used is also greater. What matters is the rate
of energy expenditure, rather than simply the
percentage of energy expenditure derived from fat. Since you use only
carbohydrates when exercising at a high intensity, does that
mean that if you run fast or take a high-intensity Spinning class, you won?t get
rid of that flabby belly? Of course not.
Despite what most people think, you don't have to use fat during exercise to
lose fat from your waistline. After all, have you ever
seen a fat sprinter? Sprinters primarily train anaerobically, never using fat
during their workouts. Carbohydrates are actually
the muscles' preferred fuel during exercise. The little amount of fat that is
used in combination with carbohydrates during
exercise below the lactate threshold is in the form of intramuscular
triglycerides--tiny droplets of fat within your muscles. Your
adipose fat (the fat on your waistline and thighs) is burned during the hours
before and after your workout. Since fat is oxidized
inside your muscles' mitochondria, it is more efficient to use fat during
exercise that is physically closer to the mitochondria,
when you need to regenerate ATP quickly for muscle contraction. To use adipose
fat, it has to be transported to the mitochondria
where it can be oxidized.
To become a better fat burning machine, you must enhance the metabolic profile
of the muscles. Endurance training enhances fat
oxidation by increasing skeletal muscle mitochondrial content and cellular
respiratory capacity, allowing for a greater use of fat
and the sparing of muscle glycogen. This steering in fuel use to a greater
reliance on fat at the same exercise intensity is one of
the hallmark adaptations to endurance training. Since a metabolic priority of
recovering muscle is to replenish glycogen stores,
the way to not gain excess fat is to constantly use your glycogen stores during
exercise so that the carbohydrates you ingest will
be used to replenish the glycogen stores rather than be stored as fat. If your
glycogen stores are already full, as they are in
most of the population that doesn't exercise, any extra calories are stored as
fat.
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


14. Ten Medical Reasons To Exercise: What Does Exercise Really Do For Us?
We all know that exercise is good for us, but why, exactly? What does exercise
really do for us, for our bodies, for our minds, for
our social lives? Physicians at The Methodist Hospital in Houston propose their
Top 10 list of reasons to exercise this holiday
season.
1. Exercise helps keep your arteries flexible and malleable, which prevents
heart disease and heart attacks.
2. If you have metabolic syndrome, losing as little as 6.5 percent of your body
weight results in substantial reductions in blood
pressure, glucose, triglycerides and total cholesterol, all factors that lead to
heart disease.
3. Exercise prevents the growth of fat that surrounds the midsection, which is
angry, dynamic fat that actively contributes to
diabetes and resulting vision loss and limb amputations.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/132408.php


15. Digest Briefs:
* Kenyan cyclists
In September Zakayo Nderi, a shoe-shiner, and Samwel Myangi, a bicycle taxi
rider, competed in a time trial on the Alpe d'Huez, Tour
de France stage course. Both are from the Kenyan town of Eldoret, which has
provided most of Kenya's recent distance-running
champions. Neither had ridden a proper racing bike before arriving in France,
and neither had competed in any kind of formal cycling
event. Nderi did the Alpe in 42 minutes, Myangi took a minute longer. That would
have put Nderi comfortably inside the top 50 in the
2004 Tour de France time-trial. No black African has ever ridden the Tour. Watch
out cycling. The Kenyans are coming.
* Quick Tip
By Robert Kunz MS
EFS Bars-Gluten FREE
More and more athletes are testing the effects of a gluten free diet on their
health and performance. EFS bars are formulated with
high levels of electrolytes, a mix of easily digestible carbohydrates, amino
acids and are Gluten FREE. These features make the EFS
bar the perfect pre-exercise or during exercise food. Try them today.


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

January 3, 2009:
Mississippi Blues Marathon - Jackson, MS

Xiamen Marathon - China

January 9, 2009:
Disney's Circle of Life 5K, Walt Disney World Resort, FL

January 10, 2009:
Fred Lebow Classic 5 Mile - New York, NY

January 10-11, 2009:
Disney World Half Marathon & Marathon - Orlando, FL

January 11, 2009:
Inaugural Maui Paradise Marathon -, Kihei, HI


June 20, 2009
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON
http://www.emiliesrun.com
**Register before December 31, 2008 and get a 20% discount**

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
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