***Note: There will be no Digest on Friday, February 6th as I will be travelling
that week. The Digest will resume publication on
Friday, February 13th***

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
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SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates
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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
The 2009 race will be run on June 20th.
For more on the race visit the website at:
http://www.emiliesrun.com.
**Register before January 31, 2009 and get a 15% discount**

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4. Toronto Waterfront Marathon, September 27, 2009
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5. Goodlife Fitness Toronto Marathon - October 18, 2009
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8. 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
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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
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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/

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

10. Mi-Sport - The Ultimate Sports MP3 Player Introducing the world's first and
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Nick Matthew, the 2006 British Open squash champion now uses the player to train
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NEW THIS WEEK:
***Note: There will be no Digest on Friday, February 6th as I will be travelling
that week. The Digest will resume publication on
Friday, February 13th***

Register for Emilie's Run - June 20, 2009 before January 31, 2009 and get a 15%
discount.
Register before March 15, 2009 and get a 10% discount.
http://www,emiliesrun.com

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

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We have partnered with Road Runner Sports, the world's largest online running
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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
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Breaksweat.tv was recently launched to provide instant access to premium video
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* 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
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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
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Joe Vigil (US Olympic Coach), Scott Tinley (2 Time
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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. Running a marathon a net benefit for the body, experts say
It tones bodies, calms minds and builds up cardiovascular system.
2. Fitness Isn't an Overnight Sensation
There are many examples of people who took up exercise and markedly changed
their appearance. But how long does it take?
3. Props to Proprioception
Improve your running by improving your balance.
4. Runner's Digest
Eliminate stomach trouble with our short list of foods to eat--and avoid.
5. When a Workout is Going Badly
Should you cut it short or gut it out?
6. This Week in Running
7. Want to get healthy? Exercise 7 minutes a week
8. Dr. Gabe Mirkin's Fitness and Health E-Zine
9. Sportsmedicine: Ankle Injuries, Ankle Pain and Sprained Ankle Treatment -
Part III
10. Exercise No Danger For Joints: Non-Elite Level Activity Does Not Increase
Risk Of Osteoarthritis, Review Suggests
11. Regular Sprints Boost Metabolism
12. Caffeine Cuts Post-workout Pain By Nearly 50 Percent, Study Finds


RUNNER'S WEB WEEKLY POLL:
"On which of the continents have you run?"

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:
"Which city should host the 2016 Summer Olympics?"
Answers Percent
1. Chicago, USA 22%
2. Madrid, Spain 13%
3. Rio, Brazil 39%
4. Tokyo, Japan 26%


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: The Coolest Race on Earth: Mud, Madmen, Glaciers
and Grannies at the Antarctica Marathon
By John Hanc
The Coolest Race on Earth* follows Hanc's 2005 attempt to complete the 26.2 mile
grueling race in humorous and invigorating detail.
This icy adventure traces the wild history of the Antarctica Marathon while
amusingly meditating on what drives people to spend
thousands of dollars to run atop glaciers, thick mud, penguin dung and extinct
volcanoes on the most desolate continent on earth.
With a diverse and delightful cast of international athletes, among them a
wheelchair bound runner, three law-breaking grandmothers
and an ex-Marine who describes the race as "the hardest thing I ever did in my
life, next to Vietnam," *The Coolest Race on Earth*
tells an exhilarating Antarctic tale that truly few people in the world can
tell.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1556527381/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. Running a marathon a net benefit for the body, experts say:
It tones bodies, calms minds and builds up cardiovascular system.
Historians say the first marathon runner was Philippides, who, in 490 B.C., ran
24.85 miles from the battlefield at Marathon with
news of the Athenian army's victory over the Persians. He reached Athens, cried
out, "Rejoice, we conquer," fell down and died.
Today we run marathons for fun. Are we crazy? Isn't running a marathon a giant
insult to the human body and mind?
What does it do to us?
As counterintuitive as it seems to those who don't indulge, doctors,
psychologists and runners agree that the effects of marathon
running are mainly positive. It tones our bodies, calms our minds and builds up
our all-important cardiovascular system.
"Running is good for you if you do it right," says Kevin Jacobs, Ph.D., exercise
physiologist at University of Miami. "It builds
your aerobic capacity, so your body is better able to use oxygen, which is good
for you. It can improve blood lipids and blood
glucose if they're abnormal. You sleep better. You feel better during the day."
Jake Zabara of Miami Beach, Fla., at 76, will be one of the oldest runners in
Sunday's marathon and has been running them since he
was 54. He says long-distance running reboots your mind, much like a computer.
"For a week or so afterwards there's a certain
serenity, a coming-to-peace-with yourself and the world."
Dr. Kristing Karlson, of the Dartmouth-Hitchcock Sport Medicine Clinic in New
Hampshire, agrees. "Running is good for the heart and
lungs because exercising any muscle makes it stronger," she says.
More...from AJC at:
http://www.ajc.com/services/content/health/stories/2009/01/23/running_health_mar\
athons.html


2. Fitness Isn't an Overnight Sensation:
There are many examples of people who took up exercise and markedly changed
their appearance. But how long does it take?
CARL FOSTER, an exercise physiologist at the University of Wisconsin, La Crosse,
was amused by ads for a popular piece of exercise
equipment. Before-and-after photos showed pudgy men and women turned into
athletes with ripped bodies of steel. And it all happened
after just 12 weeks of exercising for 30 minutes three times a week. Then there
was the popular book, with its own before-and-after
photos, promoting a program that would totally change your body in six weeks
with three 20-minute exercise sessions a week.
There are many examples of people who took up exercise and markedly changed
their appearance. But how long does it take? And how
much time and effort are required? Six weeks sounded crazy to Dr. Foster.
"We said: 'Wait a minute. You can't change yourself that much,' " Dr. Foster
said. So he and his colleagues decided to experiment.
Suppose they recruited sedentary people for a six-week exercise program. Would
objective observers notice any changes in their
bodies?
The plan was to photograph volunteers wearing skimpy bathing suits and then
randomly assign them to one of three groups:
cardiovascular exercise, weight lifting or control. Six weeks later, they would
be photographed again.
More...from the NY Times at:
http://www.nytimes.com/2009/01/22/health/nutrition/22best.html?ref=fitnessandnut\
rition


3. Props to Proprioception:
Improve your running by improving your balance.
Of all the ways for runners to get better and faster, nothing beats remaining
injury-free. One way to accomplish that goal is to
regularly do a few simple exercises to improve your proprioception.
Propriowhat? Simply put, proprioceptors are the sensors in your muscles that
help to govern your balance. All of your muscles and
tendons have these sensors. When you're injured, the proprioceptors become
damaged and don't function properly. This can lead to
becoming more easily injured, such as when you are running on uneven terrain. In
those circumstances, when you're about to roll your
ankle, it's your proprioceptors that inform your tendons and muscles to fire to
stop that process. After an initial ankle sprain it
becomes even easier for the second sprain to happen because the sensors are
informing the muscles and tendons to fire to protect
them from further injury. Running in the winter adds the extra challenge of not
just uneven footing but also slippery conditions,
increasing the importance of these sensors.
How good are your proprioceptive senses functioning? Try this: Stand up, balance
on one foot and close your eyes. If you must
immediately put your foot down or hands out to prevent falling, then your
proprioceptors are not functioning properly.
Balance training to improve proprioception is usually a part of the treatment
plan when you sprain an ankle, but it really should be
a part of every runner's program.
Get started on improving your proprioception by balancing on one foot. Begin
with your shoes on and eyes open. As your balance
starts to improve, close your eyes. (If you have trouble maintaining this
posture for more than a few seconds with your eyes closed,
do it in a doorway so you can reach out to prevent falling.) When you can
balance easily for at least a minute, start doing the
exercise with your shoes off. Again, build up with your eyes open and then
closed. You can do this several times during the day.
Because most people brush their teeth twice a day, this a great time to
multitask and balance on one foot with your eyes closed.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=15488


4. Runner's Digest:
Eliminate stomach trouble with our short list of foods to eat--and avoid.
Halfway through the 2003 Los Angeles Marathon, Emma Diego was on pace to clock a
3:40--her Boston qualifying time--when painful
stomach cramps forced her to make three detours into Porta Potties. She finished
in 3:48. The total length of her lavatory layovers?
Eight minutes.
Diego's experience is, unfortunately, not uncommon. Studies suggest that as many
as 60 percent of runners experience varying degrees
of nausea and unpleasant stomach issues during or following a run.
Gastrointestinal (GI) issues can make finishing a workout
painful, or worse, they can impair performance. The problems are said to be
caused, in part, because blood is diverted from the GI
tract to the muscles during exercise. The diversion of blood can cause cramping
and limits the body's ability to absorb fluids,
potentially leading to dehydration. "Stops at the Port-a-John can also
accelerate dehydration, which can end a race," says Bobby
McGee, a distance-running coach in Colorado and running expert for USA
Triathlon.
The main culprit of stomach distress, however, is running itself. When you ride
a bike, blood is also diverted from the gut, but
cyclists report half the number of GI problems as runners. That's because
running has twice the force of impact. "All the pounding
jostles the GI tract," says Stephen Simons, M.D., a sports-medicine physician at
St. Joseph Regional Medical Center in South Bend,
Indiana. Which, in turn, speeds up the need for a pit stop.
But why do some runners suffer and others don't? Because the amount of bacteria
in the stomach, digestion time, and even hormone and
stress levels affect digestion and vary from person to person. And because
running compounds preexisting conditions like lactose
intolerance and irritable bowel syndrome, says Dr. Simons. Some runners
experience difficulty only during speedwork and races (at
higher intensities, more blood is diverted, increasing the likelihood of GI
distress). The solution is to experiment with your diet
the day before workouts that give you trouble. "Test different foods," says
McGee. "You'll find what works for you."
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-301--10005-0,00.html


5. When a Workout is Going Badly:
Should you cut it short or gut it out?
Third mile, 6:11. Two more gut-wrenching repeats remain and you're already 11
seconds off goal pace for the workout. Not to mention
it's getting dark, you're tired and you can think of at least half a dozen less
strenuous things you could be doing right now. The
moment of truth has arrived: solider on and finish all five of your assigned
intervals or throw up the white flag and surrender the
workout?
It's a question with no easy answer, regardless of your competitive goals.
"Effort matters more than times," says Bob Hodge, third-place finisher at the
1979 Boston Marathon. "One needs to get to the point
where they can judge the proper effort for a session. Times will follow."
Randy Ashley, staff coach at ZAP Fitness in Blowing Rock, NC, couldn't agree
more. When working with athletes, Ashley emphasizes the
importance of hitting a certain effort level over trying to target specific
times for a given workout.
"I don't give the athletes I coach a time to hit, but rather an effort level to
hit," says Ashley. "For example, if I'm training
someone for the mile and we're doing eight to ten 400 [meter] repeats, I want
them running at 92 percent effort, not necessarily
75-second pace. As a coach, you don't want to force it if someone's not on."
OK, back to the workout. You're very obviously not "on" tonight, but you're
already more than halfway through the scheduled session.
You tell yourself if you quit now you'll only quit when it counts. When the
going gets tough the tough get going, right?
Not necessarily, says Hodge. "If a session is going badly, most times it will
pay to cut it short and save it for another day. No
sweat, no worries."
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=15498


6. This Week in Running:
10 Years Ago- Sergey Lebed (UKR) won the Great North Crosscountry (ENG) 9K by
one second over Fita
Bayissa (ETH). Patrick Ivuti was another second back in third.
Getenesh Wami (ETH)
won the women's 6.5K by three seconds over Kenyan Jackline
Maranga. Spaced one second
apart behind her came Susan Chepkemei (KEN) and Paula Radcliffe
(ENG).
20 Years Ago- Lorraine Moller (NZL) won the Osaka Women's (JPN) Marathon in
2:30:21, followed by
Renata Kokowska (POL) in 2:31:19 and Gabriela Wolf (GER) in
2:31:45. First Japanese
was Kazue Kojima in 4th with a 2:34:56.
30 Years Ago- Eamonn Coghlan (IRL) won the San Francisco Examiner Games
(CA/USA) 3000m in 7:57.0,
defeating Wilson Waigwa of Kenya (7:57.8) and compatriot Niall
O'Shaughnessy (7:59.8).
40 Years Ago- George Young (USA) defeated Ron Clarke (AUS) over 2 miles indoors
in Albuquerque NM/USA
(time unknown). Clarke was clocked in 8:53.6.
50 Years Ago- Ted Corbitt (USA) won the Shanahan Catholic Club (PA/USA)
Marathon in 2:29:43. This
marathon held its 50th running this past November and is now
known as the Philadephia
Marathon. Corbitt has the most wins at this race with a total of
four.
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.


7. Want to get healthy? Exercise 7 minutes a week:
Rigorous workouts lasting as little as three minutes may help prevent diabetes
by helping control blood sugar, British researchers
said on Wednesday.
The findings published in the journal BioMed Central Endocrine Disorders suggest
that people unable to meet government guidelines
calling for moderate to vigorous exercise several hours per week can still
benefit from exercise.
"This is such a brief amount of exercise you can do it without breaking a
sweat," said James Timmons, an exercise biologist at
Heriot-Watt University in Edinburgh, who led the study.
"You can make just as big as an effect doing this as you can by doing hours and
hours of endurance training each week."
Type 2 diabetes, which affects an estimated 246 million adults worldwide and
accounts for 6 percent of all global deaths, is a
condition in which the body gradually loses the ability to use insulin properly
to convert food to energy.
Very strict diet and vigorous, regular and sustained exercise can reverse type 2
diabetes, but this can be difficult for many
people. The condition is closely linked to inactivity.
Timmons and his team showed that just seven minutes of exercise each week helped
a group of 16 men in their early twenties control
their insulin.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE50R0BH20090128


8. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Add Omega 3's, but No Need to Limit Omega 6's
Omega-6 fatty acids are found in most whole grains and vegetable oils. An
American Heart Association Panel found no evidence that
omega-6s promote inflammation to increase heart attack risk, and they believe
that reducing these fats could increase heart attack
risk (Circulation, February 17, 2009).
The AHA panel analyzed 25 studies and found that 1) people who eat the most
omega-6 fatty acids have lower rates of heart attacks
than those who eat least; 2) people who have had heart attacks have lower blood
levels of omega-6 than people without heart attacks;
and 3) people in controlled trials who eat diets high in omega-6 are less likely
to develop heart attacks than those on low omega-6
diets.
Fats are classified by their chemical structures into saturated, polyunsaturated
and monounsaturated. Polyunsaturated fats are
sub-classified into omega-3s, 6s and 9s. Omega-3s are turned into prostaglandins
that turn off inflammation, and there has been a
theoretical concern that omega-6s would turn on inflammation which would
increase heart attack risk. Just about every respected
authority still agrees that omega-3 help to prevent heart attacks, but this
latest report shows that omega-6s do not increase heart
attack risk. The panel concludes that "Although increasing omega-3 tissue levels
does reduce the risk of chronic heart disease, it
does not follow that decreasing omega-6 levels
will do the same."
I recommend a diet that includes plenty of fruits, vegetables, whole grains and
other seeds, and at least two servings of seafood
per week. Reduce your intake of saturated fats, particularly in meat, and the
partially hydrogenated fats that are still found in
many processed foods. Increase the omega-3 fatty acids in your diet by eating
fish and seeds.
* Dear Dr. Mirkin: You recommend sunlight for vitamin D, but isn't skin cancer
a greater concern?
A single sunburn can cause malignant melanoma, but since 1940, the greatest
increase in melanomas has occurred in office workers,
not in people who work outdoors. FDA researchers believe that low vitamin D
levels may be responsible (Medical Hypothesis, January
2009). Ultraviolet light is classified by wavelength into UVA and UVB. UVB rays
cause skin to make vitamin D which helps the body
to prevent cancers by inhibiting uncontrolled cell growth and restoring
programable cells death called apoptosis. Since window
glass block UVB almost completely, indoor office workers get up to nine times
less UVB than people who spend more time outside and
therefore, have far lower levels of vitamin D.
Since window glass allow UVA to pass through it, indoor workers have exposure to
UVA which causes DNA damage and also breaks down
what little vitamin D indoor workers get. The authors found indoor solar UVA
irradiation to be 25 percent of what a person gets
outdoors. So being indoors and exposing skin to the sun mostly through window
glass reduces exposure to UVB that causes skin to
make the vitamin D that prevents cancer, and increases relative exposure to UVA
that destroys vitamin D in the skin and therefore
increases cancer risk.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


9. Sportsmedicine: Ankle Injuries, Ankle Pain and Sprained Ankle Treatment -
Part III:
A guide for the prevention and treatment of ankle injuries
Part 3
In part 1, we took a look at exactly what a sprained ankle is. We had a look at
the structures that make up the ankle joint; what
happens when an ankle injury occurs; the symptoms associated with an ankle
injury; and the major causes and risk factors that
contribute to ankle injury. Click here if you missed part 1.
In part 2, we started by going over the risk factors and common causes of ankle
injury, and then looked at a number of prevention
strategies to help reduce those risk factors. We then looked at the importance
of the immediate treatment (the first 48 to 72
hours), and begun to outline the ongoing treatment necessary for a full
recovery. Click here if you'd like to go back and have a
look over part 2.
In this issue, part 3, we're going to outline a detailed strategy for the
complete rehabilitation of an ankle sprain. We'll look at
the rehabilitation and conditioning exercises needed to get your sprained ankle
back to 100%.
By now, you've come over 80% of the way. You may even feel that your ankle is
fully recovered. Your treatment so far may have
stopped the swelling and bleeding, it may have reduced the amount of scar tissue
at the ankle, and it may have even started to heal
the ligaments that were injured. But there is still one more important thing to
do.
The last 20% can be the most crucial to your complete recovery. If you've ever
suffered from a sporting injury in the past, you'll
know how annoying it is to think you're recovered, and then out-of-the-blue,
you're injured again and back to where you started. It
can be one of the most frustrating and heart-breaking cycles an athlete, or
anyone else for that matter, can go through.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2009/rw_news_20090122_TSH_Ankle.html


10. Exercise No Danger For Joints: Non-Elite Level Activity Does Not Increase
Risk Of Osteoarthritis, Review Suggests:
There is no good evidence supporting a harmful effect of exercise on joints in
the setting of normal joints and regular exercise,
according to a review of studies published in this month's issue of the Journal
of Anatomy.
Exercise is an extremely popular leisure-time activity in many countries
throughout the Western world and has for many become part
of the modern lifestyle. It is widely promoted in as being beneficial for weight
control, disease management in cardiovascular
disease and diabetes, and for improving psychological well-being amongst an
array of other benefits. In contrast, however, the lay
press and community perception is also that exercise is potentially deleterious
to one's joints, in particular those of the lower
extremities.
Researchers from Boston, USA, and Ainring, Germany, reviewed existing studies on
the relationship between regular exercise and
osteoarthritis (OA) and concluded that in the absence of existing joint injury
there is no increased risk of OA from exercise.
"We found that in elite athletes where there was more likelihood of obtaining
sports injuries, there was an increased risk of OA in
the damaged joints, but in most people vigorous, low-impact exercise is
beneficial for both it's physical and mental benefits," said
lead researcher David Hunter MD PhD, New England Baptist Hospital. "The largest
modifiable risk factor for knee OA is body weight,
such that each additional kilogram of body mass increases the compressive load
over the knee by roughly 4kg".
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/01/090127101854.htm


11. Regular Sprints Boost Metabolism:
A regular high-intensity, three-minute workout has a significant effect on the
body's ability to process sugars. New research shows
that a brief but intense exercise session every couple of days may be the best
way to cut the risk of diabetes.
Professor James Timmons worked with a team of researchers from Heriot-Watt
University Edinburgh, Scotland, to investigate the effect
of 'high-intensity interval training' (HIT) on the metabolic prowess of sixteen
sedentary male volunteers. He said, "The risk of
developing cardiovascular disease and type two diabetes is substantially reduced
through regular physical activity. Unfortunately,
many people feel they simply don't have the time to follow current exercise
guidelines. What we have found is that doing a few
intense muscle exercises, each lasting only about 30 seconds, dramatically
improves your metabolism in just two weeks."
Current exercise guidelines suggest that people should perform moderate to
vigorous aerobic and resistance exercise for several
hours per week. While these guidelines are very worthwhile in principle, Timmons
suggests that a lack of compliance indicates the
need for an alternative, "Current guidelines, with regards to designing exercise
regimes to yield the best health outcomes, may not
be optimal and certainly require further discussion. The low volume, high
intensity training utilized in our study substantially
improved both insulin action and glucose clearance in otherwise sedentary young
males and this indicates that we do not yet fully
appreciate the traditional connection between exercise and diabetes".
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/01/090127190344.htm


12. Caffeine Cuts Post-workout Pain By Nearly 50 Percent, Study Finds:
Although it's too soon to recommend dropping by Starbucks before hitting the
gym, a new study suggests that caffeine can help reduce
the post-workout soreness that discourages some people from exercising.
In a study to be published in the February issue of The Journal of Pain, a team
of University of Georgia researchers finds that
moderate doses of caffeine, roughly equivalent to two cups of coffee, cut
post-workout muscle pain by up to 48 percent in a small
sample of volunteers.
Lead author Victor Maridakis, a researcher in the department of kinesiology at
the UGA College of Education, said the findings may
be particularly relevant to people new to exercise, since they tend to
experience the most soreness.
"If you can use caffeine to reduce the pain, it may make it easier to transition
from that first week into a much longer exercise
program," he said.
Maridakis and his colleagues studied nine female college students who were not
regular caffeine users and did not engage in regular
resistance training. One and two days after an exercise session that caused
moderate muscle soreness, the volunteers took either
caffeine or a placebo and performed two different quadriceps (thigh) exercises,
one designed to produce a maximal force, the other
designed to generate a sub-maximal force. Those that consumed caffeine one-hour
before the maximum force test had a 48 percent
reduction in pain compared to the placebo group, while those that took caffeine
before the sub-maximal test reported a 26 percent
reduction in pain.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/01/070109172152.htm


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

January 30, 2009:
Millrose Games, New York, NY

February 1, 2009:
(45th) New Orleans Mardi Gras Marathon - LA

March 6-9, 2009:
European Athletics Indoor Championships - Torino, Italy

June 20, 2009:
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON
**Register before January 31, 2009 and get a 15% discount**
**Register before March 15, 2009 and get a 10% discount**

August 15-23, 2009:
World Athletics Championships - Berlin, Germany


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
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The Running and Triathlon Resource Portal
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