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

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

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
Emilie's Run is over for another year. Almost 300 women completed the race with
38 women running under 20:00
The 2009 race will be run on June 20th.
For more on the race visit the website at:
http://www.emiliesrun.com.

2. Cruise To Run -2010, THE ULTIMATE RUNNERS VACATION
January 24-31 www.cruisetorun.com
Registration is open for Cruise To Run 2010. If you are interested in going on
THE ULTIMATE RUNNERS VACATION it would be wise to
book early as Cruise to Run sold out to in 2009.
As the organizers of Cruise to Run we have emphasized that we have put together
runs that we are sure everyone will enjoy. But what
makes Cruise To Run special is the runners who attend. Over 300 runners together
on a vacation doing what they love to do. How can
we go wrong?
The 2010 Cruise will leave San Juan Puerto Rico on the Caribbean Princess and
visit St. Thomas, Tortola , Antigua, St. Lucia and
Barbados. The cruise will have something for everyone, a 5k race, prediction
run, group runs, hash run and a challenging mountain
run. Also included are cocktail parties an organized swim guest speakers, meals,
and much more.
The Caribbean Princess boasts casinos, restaurants, 24 hour buffet, 4 swimming
pools, hot tubs, entertainment, fully equipped gym,
and movies under the stars all for your enjoyment.
The Cruise is meant for everyone to enjoy from the serious to recreational
runner. Runs are a variety of distances and each run is
optional. With Cruise to run you will still have time to the beaches,
snorkeling, shopping and everything else the Caribbean has to
offer.
Guest speakers include Runner's World CRO Bart Yasso, eleven time Ironman
champion Lisa Bentley and marathon great Dick Beardsley.
For more information or to register visit www.cruisetorun.com

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.

4. Toronto Waterfront Marathon, September 27, 2009
http://www.runnersweb.com/running/STWM_Transporter.html

5. Goodlife Fitness Toronto Marathon - October 18, 2009
Register before the end of this month for the Marathon, Half Marathon, or 5k and
save $$. Fees increase March 1st!
http://www.torontomarathon.com/

6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete and
coach. With our industry leading software products,
we're committed to help you monitor, analyze and plan your training. We
encourage you to draw on our passion for excellence to help
you reach your athletic dreams. Trusted by thousands. Dedicated to you.
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7. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run GoodLife Fitness - Coed or Women's Only Visit
www.GoodLifeFitness.com today to receive 3 FREE Visits! Your 3 FREE visits
include: . A Visual Fitness Planner Consultation . Fit
Fix Orientation to learn how to exercise safely and effectively . Access to all
cardio and strength-training equipment . Access to
all of our world-class Group EXercise classes . A copy of Living the Good Life
audio CD Get started today! Visit
www.GoodLifeFitness.com Limited time offer.

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
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/

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
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/

11. Training Peaks
The Runner's Web has partnered with Training Peaks to provide online coaching
from experts such as Hal Higdon, Joel Friel and Matt
Fitzgerald.
Sign up at:
https://home.trainingpeaks.com/create-account-personal-edition.aspx?af=RunnersWe\
b

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Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
the link on our FrontPage at:
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Triathlete.

FACEBOOK
I've created a Runner's Web Group on Facebook. To join the Runner's Web Facebook
group, if you are not a member of Facebook, you
must first create a free Facebook account at www.facebook.com. Once you have
your own space, search "Runner's Web" under "Groups".
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
race photos, discuss training tips, and share information about running, racing
and training.

If anyone is looking for a web mail provider, you might wish to consider
Google's GMail. You can now sign up for free Gmail at
Google WITHOUT AN INVITATION at: www.gmail.com

Race Directors: Advertise your event on the Runner's Web.
For more information:
http://www.runnersweb.com/running/rw_advertising.html
You can also list your events for free in our Interactive Calendars and on our
Marathons, Races and Triathlons pages.

NEW THIS WEEK:

Shop the Under Armour Outlet for savings up to 40%!
Dates: Ongoing
Shop the Under Armour Outlet for $10 discounts on all running shoes!
Dates: Ongoing
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Special Father's Day Offer from HK Publishers
Having trouble figuring out what to get Dad for Father's Day or looking for ways
to keep active this summer? As a thank you to
their customers and fathers everywhere, Human Kinetics is offering a special 15%
discount for a limited time on any product
purchased from their website www.humankinetics.com . They have all kinds of
resources from sports and fitness to strength
training and nutrition. Enter Code E5241 into the promo code box at check out.
Offer expires: June 21, 2009

Footlocker Specials:
15% off $99 - Use Code LKS196C9 - Valid 6/1-7/6
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ChampionUSA:
Outlet Items Are Up to 65% off at ChampionUSA.com! This Offer is valid now
through June 21st.
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Holabird Sports:
http://clickserve.cc-dt.com/link/click?lid=41000000028013194

The Runner's Web has partnered with Training Peaks to provide online coaching
from experts such as Hal Higdon, Joel Friel and Matt
Fitzgerald.
Sign up at:
https://home.trainingpeaks.com/create-account-personal-edition.aspx?af=RunnersWe\
b


Event directors, add your event to our Event Calendar 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

If you feel you have something to say (related to triathlon or running) that is
worthy of a Guest Column on the Runner's Web, email
us at:
mailto:webmaster@... or leave your comments in one of our Forums at:
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We have 2540 subscribers as of publication time. Forward the Runner's Web
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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. Training by Time
The benefits of working out by the watch.
2. Sport psychology: take mental charge of your performance
3. Psychological Strategies for Success
4. Huge amounts of cola can cause muscle problems
5. Ways To Predict Exercise-induced Asthma And Its Severity Without Requiring An
Exercise Challenge
6. Runner's Knee Part 1: What is Runner's Knee?
7. The Myth of the Lonely Long-Distance Runner
8. So are YOU allergic to your iPod? As doctors warn of 'mobile elbow', why
high-tech ailments on the rise
9. Meet the Coaches, Track Your Training
10. Benefits of Strengthening and Lengthening Your Body
11. Race Day Fuel by Coach Christine Palmquist
12. Calorie burn after exercise is 'minimal'
Metabolic boost from workout is overstated: study.
13. Irregular heartbeats raise risk of stroke
14. Protect your penis while pedalling
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"What is/are your favourite race distance(s)?"

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:
"How long have you been running?"
Answers Percent
1. 30+ years 44%
2. 20 -29 years 19%
3. 15 - 19 years 6%
4. 10 - 14 years 6%
5. 5 - 9 years 25%
6. 1 -4 years 0%
7. < 1 year 0%


FIVE STAR SITE OF THE MONTH: MirindaCarfrae.com
Name: Mirinda Carfrae
Nationality: Australian
Height: 161 cm Weight: 52 kg
Birthday: 26 March 1981
Occupation: Professional Triathlete
Coach: Siri Lindley: www.siri-lindley.com
Hometown: Logan City, Queensland
Training Camps: Queensland, Australia; California, USA, Colorado, USA
Federation Links : Triathlon Queensland and Triathlon Australia
Mirinda started sports at an early age, playing basketball and a variety of
other school sports. In 2000, at the age of 19, she
competed in her first triathlon. Even though she did not have a background in
swimming, running, or biking, she experienced success
in 2001 when she made the Australian Junior Elite Team. Mirinda then went on to
represent Australia at the ITU Triathlon World
Championships from 2001 through till 2005 earning silver medals in 2002 and
2003. More recently Mirinda has focused on the longer
distances. She won the Nice Long Course triathlon in 2004 and got silver at the
ITU Long Course World Championships in Denmark in
2005. With the introduction of the Ironman 70.3 series in 2006, Mirinda claimed
the St Croix and Baja titles early in the year,
going on to win a bronze at the Ironman 70.3 World Championships in the same
year. In 2007, Mirinda came second in 4 half ironman
distance triathlons before winning the 2007 Ironman 70.3 World Championships in
world record time.
With four 70.3 wins already in 2008, Mirinda has clearly claimed the 70.3
distance as her own and leaves no doubt that she's a force
to be reckoned with in ironman racing.......
Check out her site at:
http://www.mirindacarfrae.com


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


BOOK/VIDEO/MOVIE OF THE MONTH: Age is Just a Number: Achieve Your Dreams At Any
Stage In Your Life
By Dara Torres
Product Description
From legendary Olympic gold medalist Dara Torres comes a motivational,
inspirational memoir about staying fit, aging gracefully, and
pursuing your dreams.
Dara Torres captured the hearts and minds of Americans of all ages when she
launched her Olympic comeback as a new mother at the age
of forty-one-years after she had retired from competitive swimming and eight
years since her last Olympics. When she took three
silver medals in Beijing-including a heartbreaking .01-second finish behind the
gold medalist in the women's 50-meter
freestyle-America loved her all the more for her astonishing achievement and her
good-natured acceptance of the results.
Now, in Age Is Just a Number, Dara reveals how the dream of an Olympic comeback
first came to her-when she was months into her
first, hard-won pregnancy. With humor and candor, Dara recounts how she returned
to serious training-while nursing her infant
daughter and contending with her beloved father's long battle with cancer.
Dara talks frankly about diving back in for this comeback; about being an older
athlete in a younger athletes' game; about
competition, doubt, and belief; about working through pain and uncertainty; and
finally-about seizing the moment and, most
important, never giving up. A truly self-made legend, her story will resonate
with women of all ages-and with anyone daring to
entertain a seemingly impossible dream.
About the Author
DARA TORRES has set three world records and has brought home twelve Olympic
medals, including four golds. She is the first American
swimmer to have competed in five Olympics. She lives in Florida.
Buy the book at Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0767931904/runnersweb/102-0182896-9006569\
?v=glance&s=books

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. Training by Time:
The benefits of working out by the watch.
Beginning in the seventh grade, I became fascinated with time, specifically how
fast it moves and how each year seems to go faster
than the previous year. Time spent running is also interesting -- the second
half of a run always seems to go faster than the first,
and some runs seem to fly by while others seem to drag on. This changing
perception of time may be partly explained by its
relationship to effort, as Dr. George Sheehan once noted: "The faster we run,
the longer it takes."
As runners, we tend to think a lot about mileage. Indeed, it's the number of
miles we run each week that often defines our status as
runners. The more miles we run, the more we're validated. Other runners will ask
you how much mileage you run and make judgments
about you based on the answer you give.
The amount of time spent running, however, is more important than the number of
miles -- since it's the duration of effort that
represents the amount of training stress. A faster runner will cover the same
amount of distance in less time than a slower runner
or, to put it another way, will cover more miles in the same amount of time. For
example, a runner who averages 7-minute mile pace
for 40 miles per week is running the same amount of time as a runner who
averages 10-minute mile pace for 28 miles per week (280
minutes per week), and therefore is experiencing the same amount of stress. And
that's what matters -- the stress. If a slower
runner tries to run as much as a faster runner, the extra time it will take
increases the amount of stress and therefore puts the
slower runner at a greater risk for injury.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=16510


2. Sport psychology: take mental charge of your performance:
Mental stress can hurt your performances in a variety of different ways. It can
raise heart rate and oxygen consumption, harming
your exercise efficiency and causing particular workout and race speeds to feel
tougher than they actually should. It can increase
muscle tension, reducing stride lengths (if you are a runner) and making your
legs and arms considerably less 'springy' and
powerful. On a cognitive level, stress prevents you from 'mentally managing'
your tough workouts and races; instead of relaxing and
focusing on the task at hand, you are preoccupied with stressful thoughts and
emotions, so the quality of your performance
decreases.
If you feel stressed-out before and during your competitions or hard training
sessions, what can you do to control the stress, and
thus increase your chances of performing at your highest-possible level? Sport
psychologists have proposed a number of different
stress-managing techniques over the years, but one of the most successful has
been something called 'stress-inoculation training'.
Developed in the late 1970s and early 1980s by Donald Meichenbaum, a
psychologist at the University of Waterloo in Canada,
stress-inoculation training takes its name from the fact that it exposes
individuals to stress in manageable but gradually
increasing amounts, thereby enhancing 'immunity' to stress for the persons
practising the technique.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/stress-management-sport-125


3. Psychological Strategies for Success:
Bobby McGee is an Olympic Coach and Running Expert but also an expert on Sport
Psychology and Mental Skills. He has produced world
record holders & an Olympic Champion & numerous Olympians as runners, over &
above his work with triathletes. No one knows better
how to mentally prepare athletes for success on race day than Bobby McGee! Today
on Endurance Planet we talk with McGee about
psychological strategies for success in sport. And we hear about McGee's
upcoming one-hour webinar available thru USA Triathlon.
More...from Endurance Planet at:
http://www.enduranceplanet.com/public/299.cfm


4. Huge amounts of cola can cause muscle problems:
Drinking several liters of cola-containing soft drinks per day can cause a
chronic depletion of potassium in the body, leading to
muscle weakness and even paralysis, according to Greek doctors.
While you might think that "excessive soft drink consumption at this level is so
rare that it is not a public health issue," writes
the author of an accompanying editorial in the International Journal of Clinical
Practice, "we have every reason to think that it is
not rare."
Dr. Moses Elisaf and associates at the University of Ioannina, Greece identified
six reports of cola-induced potassium deficiency
published since 1994. Quantities of cola consumed ranged from 2 to 9 liters per
day.
Muscle complaints ranged from mild weakness to profound paralysis, and all
patients had abnormally low potassium levels in the
blood.
"Fortunately," Elisaf and colleagues write, "all patients had a rapid and
complete recovery after the discontinuation of cola
ingestion and the oral or intravenous supplementation of potassium."
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSTRE5546ID20090605


5. Ways To Predict Exercise-induced Asthma And Its Severity Without Requiring An
Exercise Challenge:
Two Indiana University studies have explored the potential use of two simple
tests for not only predicting whether someone has
exercise-induced asthma (EIA) but also its severity, without subjecting the
patient to an exercise challenge.
One test involves measuring exhaled breath levels of nitric oxide. The other
involved measuring the pH level of exhaled breath.
Researchers found that both tests could be effective at predicting EIA and its
severity. Both tests can be performed in a doctor's
office while the patient is at rest.
With EIA, vigorous exercise triggers an acute narrowing of the airway afterward,
making breathing difficult. Around 80 percent of
people with asthma have this condition, also called exercise-induced
bronchoconstriction. EIA also is found in an estimated 10
percent or more of elite athletes and as much as 10 percent of the general
population without asthma.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/05/090530172218.htm


6. Runner's Knee Part 1: What is Runner's Knee?
What is Runner's Knee?
Dr. Anita Rao, an Orthopedic Surgeon for Kaiser Permanente specializing in
sports medicine, describes runner's keen as "pain
originating from the region of the kneecap (patella) as it glides with a portion
of the thigh bone (femur) at the knee joint." She
explains that the exact cause of these symptoms is poorly understood, in part
because there are so many factors involved.
Dr. Rao lists one common cause as "Maltracking of the kneecap during the gliding
process with the thigh bone." This can be caused by
muscle weakness, tightness, or imbalance. When I was diagnosed two years ago
with runner's knee, it was likely due to an imbalance.
Many times, runners who don't cross-train or do resistance training have a
stronger hamstring than quad or vice versa, depending on
how and where they run.
Even though the hamstring and quad are the largest muscles around the knee, the
iliotibial band or calf muscles can also be
involved. Dr. Rao explains, "f the quadriceps are weak, for example, the
resulting muscle imbalance can cause the kneecap to glide
improperly, causing pressure, friction, and irritation to the undersurface of
the kneecap. After continued maltracking, the
cartilage on the underside of the kneecap can soften and degenerate, a condition
known as chondromalacia. This can cause
irreversible damage to the cartilage."
Women are sometimes more likely to develop runner's knee due to a naturally
wider hip-knee angle.
Some other causes include overuse - excessive training, dislocation of the
kneecap, or physical differences in runners such as being
knock-kneed or having flat feet. Runner's knee could even be the result or
compensating for another injury, so it's important to
have your doctor evaluate your pain and running to determine the most likely
cause.
More...from Oregon Live at:
http://blog.oregonlive.com/runoregon/2009/06/runners_knee_part_1_what_is_ru.html


7. The Myth of the Lonely Long-Distance Runner:
Lace up your sneakers and run around the block. Do that about 10 times and it's
a mile. Do that 100 times and it's an
ultra-marathon. Now run those 100 miles up a mountain, or in the woods at night,
or in a desert so hot that the soles of your shoes
begin to melt. Sound like fun? Chris McDougall, author of Born to Run, thinks
so. What started as a simple quest to explain a
running injury took the former war correspondent deep into the world of
ultra-running - and into the world of the Tarahumara, an
indigenous race of superrunners who live deep in a canyon in Mexico. McDougall
talked to TIME about his experiences and what he
thinks about people who say they don't like to run.
What misconceptions do people have about running?
Anyone can do running. Running should be easy. It should be fun. It should
include everyone. It shouldn't be a punishment for eating
cheesecake, which is what we've turned it into. There's this kind of war on
running - people keep telling you you'll get hurt, get
injured, that you need orthotics, that you need go to a special running store
before you try it. There's this totally misconceived
notion that it's hard to do, and it's not.
What is the correct way to run?
Prior to the creation of the modern running shoe, people were taught how to run
either by a running coach or by simple feedback from
their feet. If something hurt, you would start running differently. You'd never,
ever land on your heel on a thinly cushioned shoe,
because it hurt. Your heel's not designed to absorb impact. Running should feel
weightless. It should feel like you're floating in
space. It's basically a series of controlled jumps. Then we started trying to
trump nature and come up with something we could sell,
and what we've created are these monstrosities that allow people to forget about
form and running technique and just clump along in
whatever kind of sloppy fashion they want.
More...from Time at:
http://www.time.com/time/health/article/0,8599,1902027,00.html?imw=Y


8. So are YOU allergic to your iPod? As doctors warn of 'mobile elbow', why
high-tech ailments on the rise:
Back in the old days, you knew where you were with illnesses. Too many drinks
last night? Well, that explains your splitting
headache. Dinner wasn't cooked properly? Watch out for an upset tummy.
These days, things are more complicated. Every time a gadget arrives, it seems
to bring with it a new risk or ailment.
Ever since the Sony Walkman was launched 30 years ago, we've known that using
headphones excessively can cause deafness.
And last week the Mail revealed that doctors have identified mobile phone elbow,
a painful condition that is caused by people
bending their arms too tightly and for too long while making phone calls.
So are you allergic to the 21st century? Read our medical guide to the
oh-so-modern maladies.
MOBILE ELBOW
Spending hours on your mobile phone can damage the ulnar nerve - the nerve which
pings when you hit your funny bone.
If the nerve becomes stretched, the blood supply becomes restricted, causing
tingling. If the stretching gets worse, sufferers will
be unable to open jars, write or open the battery compartment of their mobile
phone to fish out the Sim card.
Orthopaedic surgeons recommend that you switch hands during long phone calls. At
its most extreme, mobile elbow can lead to cubital
tunnel syndrome (an
inability to grip objects, chronic pain and, in extreme cases, deformity of the
little and ring fingers), which can require surgery.

Wrist injury expert Dr Leon Benson, of the American Academy of Orthopaedic
Surgeons, says the elbow and ulnar nerve can get
'stressed out' by excessive mobile use.
'The more you bend it - for example, when using a phone - the more it stresses,'
he says. 'It diminishes the blood supply, which
means the blood is not flowing through the nerves.'
More...from the Daily Mail at:
http://www.dailymail.co.uk/health/article-1191703/So-YOU-allergic-iPod-As-doctor\
s-warn-mobile-elbow-high-tech-ailments-rise.html


9. Meet the Coaches, Track Your Training:
Today, the Well blog unveils a new running partner for readers who are training
for a marathon: the Run Well training tool.
This new tool will let you pick a coach, select a training plan and track your
runs in the weeks and months building up to the
marathon. There are plans for every level of fitness, and the training will
automatically adjust for your race day. And once you've
signed up, you'll be able to make whatever tweaks and changes you desire to
customize the plan so it's just right for your training
schedule. Click on the "Your Plan" link to learn more about your training plan
and find additional links, information and resources
to get the most out of your training.
Over the coming weeks, the Run Well coaches and other experts will offer advice
and guidance and answer reader questions to help you
prepare for the big day. The first step is to sign up and pick your experience
level. Then select a training plan from one of the
following top running coaches.
Jeff Galloway: Jeff Galloway, a member of the 1972 Olympic track team, is the
author of several books on running and conducts
marathon training groups around the United States as well as online coaching.
The goal of this program, adopted from the book
"Galloway Training Programs," is to get the runner to both the start and finish
lines injury-free by incorporating regular "walk
breaks" during training runs and the marathon itself.
More...from the NY Times at:
http://well.blogs.nytimes.com/2009/06/09/meet-the-coaches-track-your-training


10. Benefits of Strengthening and Lengthening Your Body:
By Kelly Wissolik
Laying in the grass, looking up at the beautiful blue sky while holding that
hamstring stretch you think, "Ahh, another workout in
the bank! What a great day! A long endurance ride followed by a solid 45 minute
run. Okay, time to shower and eat." So you head
inside and tackle the other tasks on your to-do list. Tomorrow brings a long run
and perhaps a swim. As a triathlete, your days are
filled with swimming, biking and running. With your busy schedule and all of
this sport-specific exercise, how often are you really
taking the time to stretch? How often are you strengthening your core?
Strengthening and lengthening the body is an often overlooked task for most
endurance athletes. However, the benefits of spending
just a few short sessions a week on stretches and strengthening exercises such
as yoga or pilates are immense. Many endurance
athletes are turning to workouts like yoga, pilates and other forms of core
conditioning because they see significant performance
gains due to increased flexibility, improved core strength and injury
prevention.
There are various types of yoga, which has roots in religion and spirituality.
Yoga typically uses a combination of physical
postures (known as asanas) and breathing techniques (known as pranayama) as well
as meditation to purify the mind, body and spirit.
The word "yoga" means "union," a definition that fits well with its ability to
center the mind and the body.
Yoga allows the mind to enter a relaxed and meditative state while also pushing
the body to gain increased flexibility, strength and
balance. Athletes use restorative yoga sessions to put the mind and body back in
balance by deeply opening tight muscle groups
through deep stretches and various poses performed in a relaxing environment.
Other short yoga sequences are often used during a
warm-up and/or cool-down to center the mind and steady the pulse. Yoga poses
increase range of motion which supports and stabilizes
the skeletal system, further preventing injury. The concentration and mind-body
connection gained in yoga can enhance the mental
focus needed in endurance sports training and racing. Combined with slow
breathing, relaxation and meditative aspects of yoga, it
can be a great way to relax and unwind. Yoga alleviates stress, muscle tension
and many aches and pains as well as improving
flexibility, muscular strength, posture, circulation and general well-being.
With all of these benefits athletes are able to train
harder, get faster, prevent injury and stay focused!
More...from USA Triathlon at:
http://usatriathlon.org/content/index/6551


11. Race Day Fuel by Coach Christine Palmquist:
No matter how well you've trained, race day fueling can make or break your race.
Before you arrive at your "A" race, you should
have practiced race day fueling in several breakthrough workouts and practice
race situations.
Your race day fueling begins at least 24 hours before you stand on the starting
line. Things to consider:
* Glycogen Loading - In the 24 hours leading up to your race, eat carbohydrate
rich foods and beverages with each meal and snack.
Aim to total 4-5 grams of carbohydrates per pound of body weight during this
day. For a 150 pound athlete, this means 600-750 grams
of carbohydrates or 2400-3000 calories of carbohydrates. This can add up
quickly if you drink fruit smoothies and energy drinks
along with your meals.
* Fluids - Drink often, but don't force it. Energy drinks and fruit juices
make ideal day-before drinks as they can boost your
carbohydrate intake and often include electrolytes to maintain your electrolyte
balance.
* Sodium - If you are an athlete prone to cramping or weather conditions will
be hot/humid, consider sodium loading. Eat salty
foods, take some electrolyte capsules and drink energy drinks.
* Fiber - You need to know what your body needs and give it just enough. I
would avoid big salads and any foods high in fiber for
lunch or dinner the day before your race.
Race Breakfast:
* Eat 1 gram of carbohydrate per pound of body weight with your pre-race
breakfast. For our 150 pound athlete, that means 150
grams or 600 calories.
Choose foods and drinks that have worked well for you in many practice races.
Typical pre-race breakfast foods include: Boost,
Ensure, bagels with honey and/or peanut butter, bananas, yogurt, hard boiled
eggs, apple sauce, energy bars, energy drinks, toast,
waffles, oatmeal, and cereals.
* Focus on carbohydrates for breakfast and avoid fats. Some athletes find that
a little protein can make their fuel last longer.
It can also lead to stomach distress. If in doubt, skip the protein.
* Fluids - drink as soon as you wake up with the aim of rehydrating. Stop
drinking 1-2 hours before your race so that you don't
start the race with a full bladder. 10 minutes before your race, "top off your
fluids" with a reasonable gulp of energy drink.
During the race:
* For races longer than 60 minutes, you will benefit from in-race fueling and
fluids.
* Start early with your fueling - within the first 15 minutes.
* Average 30-60 grams of carbohydrates per hour during your race. These can be
exclusively in fluid form if you have stomach
issues. Always follow gels, bars and concentrated drinks with some water.
* Drink every 10-15 minutes throughout the race. With each drinking
opportunity, your job is to "know" what your body needs. It
may need a small sip, or it may need more. By drinking often, you can keep up
with your needs. Don't over-drink - be perceptive.
Weather and pace may have changed your fluid requirements from previous
experiences. Be open to this and give your body what it
needs, no more, no less.
* Sodium and electrolytes -if you are prone to cramps or will race in hot,
humid conditions, add some sodium capsules according to
the manufacturers directions. Take these with water.
Post-race:
* Although you may not want to, try to have a recovery drink within 15 minutes
of your race. This drink should include fluids,
50-100 grams of carbohydrates and some sodium. Repeat this drink or begin
adding solid foods at regular intervals for two hours
after your race. Proper recovery nutrition can slash the number of days that
you will need to recover from this racing effort.
Christine Palmquist is a USAT Elite Level III TrainingBible Coach and can be
reached at mailto:cpalmquist@...


12. Calorie burn after exercise is 'minimal':
Metabolic boost from workout is overstated: study.
There is a long-held belief that exercise can turn you into a fat-burning
machine. The idea is based on the suggestion that fat
burning occurs not just during exercise but also long after your workout is
over. That post-exercise burn, so goes the theory, is
instrumental in losing unwanted weight.
As it turns out, however, like so many headlines touting weight-loss miracles,
this one is more myth than fact.
"To our surprise, we have found that exercise has little, if any, effect on
24-hour fat oxidation [burning]," declared Edward
Melanson, an exercise physiologist from the University of Colorado and lead
author in an article from the April issue of Exercise
and Sport Sciences Review.
Melanson used an interesting design to challenge the long-held belief that
exercise enhances fat burning. Sixtyfive candidates of
varying fitness level and girth (well-trained and sedentary, lean and obese) all
cycled at varied intensities until they burned 400
calories, after which they were monitored for 24 hours -- a period that exceeds
most other studies by several hours. All were
monitored in closed quarters and were able to eat during the 24-hour period.
None posted results that suggested enhanced fat burning
during or after their workouts.
More...from the National Post at:
http://www.nationalpost.com/arts/story.html?id=1680600


13. Irregular heartbeats raise risk of stroke:
Research shows that the condition increases the risk of stroke five-fold, but a
mere 4 per cent of patients are aware of the danger.
Marilyn Eardley had just returned from a vigorous aqua fitness class and lunch
with friends when the phone rang. Her daughter,
calling for a run-of-the-mill chat, immediately became alarmed.
"She was panicking, but I didn't know what her problem was. I felt fine," Ms.
Eardley said.
She wasn't fine. Her words were slurred and jumbled, her mouth drooping -
classic signs of a stroke.
Ms. Eardley, 63, was rushed to the hospital and received clot-busting drugs. She
has virtually no sequelae.
But the Oakville, Ont., woman still suffers from atrial fibrillation, an
irregular heart rhythm that places sufferers at markedly
higher risk of stroke.
"Atrial fibrillation is a fairly common condition but a lot of people are
unaware they have the condition and many more are not
treated," said Paul Dorian, a cardiologist and spokesman for the Heart and
Stroke Foundation.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/life/health/irregular-heartbeats-raise-risk-of-st\
roke/article1177346/


14. Protect your penis while pedalling:
Unless you spend your life watching The Osbournes, your genitals will be in
harm's way, sooner or later. Whether it's telling the
guy with 'roid rage at the gym he's ''overdeveloped" or just blasting a squash
ball around the court, sooner or later you'll take
one in the box. We thought you ought to know.
Sadly, cyclists are more likely than most to do so, which is a pity, because
cycling is superb exercise. And the more you pedal, the
better your chance of wiping that smile off the old one-eyed snake's dial
occasionally.
There's a good reason for this: your penis is nearly twice as long as you think
it is. The bad news is that most of this burgeoning
tissue is tucked away inside you - probably a good thing, you'd just show off
anyway. There's a reason for it, though. When you get
an erection, there's a little bugle that sounds in your nether regions. It's the
signal for two arteries in your penis to stretch,
to about twice their normal size. This is so they can pump a prodigious amount
of blood into your manhood, enabling it to go from
flaccid to rock-hard in seconds. You may have noticed this yourself at some
stage.
The destination for all the blood is two long tubes of spongy tissue, which,
once engorged, hold up the erection. Ingenious, right?
It's also where biking and bonking meet (apart from one obscure Danish movie).
When the arteries are damaged in any way, the blood can't get to the erectile
tissue. This can be caused by smoking, high blood
pressure, a fatty diet, aging, or physical damage.
Here's how it happens
Your penile arteries are flexible, and because the outside, visible portion of
the penis can move around when flaccid, it has less
chance of injury, even though it's dangling about and making suggestions about
how you spend your time.
More...from Health 24 at:
http://www.health24.com/fitness/Specific_sports/16-476-492,20776.asp


15. Digest Briefs:
** Training Tip: Warming Up
To optimize performance in a race, it is absolutely crucial to get in a
sufficient warm up. Consider the following:
- the shorter the race, the longer the warm up should be. Keeping in mind that
every athlete is different, the following general
guidelines apply to triathlons:
~ A try-a-tri triathlon should demand a good long warm up...20 to 30 minutes!
~ A Sprint to an Olympic distance can be handled with a short bike and a
moderate swim warm up.
~ A Half Ironman requires only a short swim warm up.
~ And Ironman...well, a minute or two of easy swimming should do.
- the warm up should start very slow, very aerobic. And progressively build to a
moderate effort. Finish the warm up such that you
have reached goal race pace for a minute or two.
- note that some triathlons do not allow athletes into the water until X minutes
before the start of the race. And often this window
is too small a time frame to get a suitable swim warm up in. Have a Plan B warm
up routine.which would include a dry-land swim warm
up (arm circles, swim tubing, etc).
- perhaps most importantly, show up to the race venue early! Register, pick up
your kit, timing chip, set up your transition...and
then warm up sufficiently.
Allow time for a proper warm up, and you will for certain race better.
From the Endurance Lab Newsletter. Subscribe at:
http://www.endurancelab.ca/maillist.asp
** The Claim: Candy Can Hinder Athletic Performance
Lamar Odom, the star forward for the Los Angeles Lakers, is known for his
outsized love of candy, sometimes downing entire bags of
chocolate and jelly beans on game day.
Last week, a doctor and Lakers fan wrote an essay linking Odom's sweet tooth to
his "erratic" and sometimes lethargic play. Odom
countered that if anything the excessive sugar helps his performance.
But what do studies have to say?
According to research, candy before exercise can enhance performance, but only
to a point. Studies have shown, for example, that
when athletes eat a 180-calorie candy bar and then ride a stationary bike for an
hour - sprinting for the final 15 minutes - they
perform better than on days when they drink only water beforehand. But on days
when the subjects eat a solid meal a few hours
earlier and then have sugar before riding, they do better than on just the sugar
alone.
Candy can be as efficient as healthier options like fruit, and because people
typically secrete little insulin during exercise,
crashing is unlikely, said Nancy Clark, a sports nutritionist. But candy lacks
nutrients that are critical to things like bone
strength and post-exercise recovery.
For best results, pre-exercise meals should combine protein and easily
digestible carbohydrates.
THE BOTTOM LINE
Sugar can work as quick fuel for exercise, but nutrient-rich foods are better.
** This Week in Running:
10 Years Ago- Nora Leticia Rocha (MEX) led a 1-2-3-4 MEX sweep of the women's
10,000m at the
Harry Jerome Meeting (CAN) with her 32:34.4. Adriana Fernandez,
Maria Isabel
Juarez, and Madai Perez followed with 32:39.6, 32:48.9, and
32:55.7 respectively.
Shawn Found (USA) won the first race of the men's 10,000m with a
28:54.0, more
than 40 seconds ahead of 2nd place Kyle Baker (USA) at 29:34.7.
David Galvan
(MEX) won the second race in 28:12.53 with Sisay Bezebah (ETH)
2nd in 28:13.01
and Alejandro Salvador (MEX) 3rd in 28:14.19.
20 Years Ago- David Clarke (ENG) won the Stockholm (SWE) Marathon in 2:13:34
with Carlos Retiz
(MEX) and John Burra (TAN) rounding out the top three with
2:14:35 and 2:15:00
respectively. Kjell-Erik Stahl was 4th for the Swedish title in
2:15:07. On
the women's side, 47 year old Evy Palm (SWE) ran 2:33:26 to win
overall as well
getting the Swedish title. Renata Kokowska (POL) was 2nd in
2:35:43 and Jutta Pedersen
(SWE) was 3rd in 2:41:32.
30 Years Ago- Fernando Mamede (POR) won the 5000m at the European Clubs Champs
(POR) with a
13:47.3. Zoran Molovic (SER) was 2nd and Erwin Wagger (AUT) was
3rd (times
unknown). Mamede came back the next day to win the 10,000m in
28:22.0. He was
followed by Aniceto Simoes (POR) and Hendrik Schoofs (BEL) (times
unknown).
40 Years Ago- Jim McDonagh (USA) won the 7th edition of the Holyoke (MA/USA)
Marathon in 2:33:04.
Ray Hall (USA) and Ted Corbitt (USA) collected 2nd and 3rd with
2:37:43 and 2:42:13
respectively. Over the years. the race date has been gradually
moved to early May
to avoid the notorious heat associated with this race. The race
celebrated its
47th running this past May.
50 Years Ago- Billy Mills (USA) won the Central Collegiate Conference
Championships (WI/USA) 3M in
14:18.9. Five years later, Mills would win the gold medal in the
10,000m at the Tokyo
Olympics in less than twice the time he ran here for 3 miles.
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.
** Dr. Gabe Mirkin's Fitness and Health E-Zine
* Surgery for Blocked Arteries Questioned
What should you do if your doctor tells you that you have blocked coronary
arteries? A recent study shows that in people who have
blocked arteries and diabetes, the chances of dying or having a major heart
attack are the same whether they undergo surgical
procedures (bypass or stents) or just take medication to treat cholesterol,
blood pressure and diabetes. Death rate was also the
same whether or not they took insulin (BARI 2D study, New England Journal of
Medicine. June 10, 2009).
Patients who had bypass procedures had fewer heart attacks than those who had
stents, even though both had the same chances of dying
(also reported in the BARI-1 trial). I think
that stents are less effective in preventing heat attacks because stents are
foreign bodies placed in arteries that can increase
chances of clotting, a major precipitating cause of heart attacks. That is why
people with stents are given drugs to prevent
clotting. Also, type 2 diabetics who were not given insulin had fewer blockages
than those given insulin. I think that this is
because high insulin levels constricts coronary arteries.
This is a very important study because the most common cause of a sudden heart
attack is diabetes, and 80 percent of diabetics die
of heart disease. More than 1/3rd of Americans will become diabetic and that
number is projected to double by 2030.
If you have diabetes and blocked arteries, try to avoid surgery. If you need
surgery, you may gain better protection from a bypass
than from a stent. I also believe that you should try to
control type II diabetes without insulin. Get a blood test called C peptide
(which measures insulin production). If it is above
one, try to avoid insulin. If it is below one, or you cannot get your HBA1C
blood test (which measures cellular damage from
diabetes) below 6.5, you may need insulin.
For everyone, I recommend: 1) A diet rich in fruits, vegetables, whole grains,
beans, seeds and nuts. Restrict meat from mammals,
and eat refined carbohydrates (sugar water and
flour) only when exercising. 2) Exercise every day, and avoid overweight,
smoking and more than two alcoholic drinks a day. 3) Keep
blood levels of vitamin D3 above 75 nmol/L.
* Dear Dr. Mirkin: Is it true that only weight-bearing sports strengthen bones?
Many studies have shown that weight lifting and weight bearing sports strengthen
bones, but a new study from Thailand suggests that
non-impact exercise such as swimming or cycling help to increase calcium
absorption from the intestines (American Journal of
Physiology. Endocrinology and Metabolism, April 2009). In this study, rats that
swam one hour a day, five days a week for two weeks
had a marked increase in calcium absorption compared to their non-swimming
litter mates. The researchers conclude that any
exercise helps to upregulate the calcium transporter genes.


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

April 19 - June 21, 2009:
Trans Europe Footrace - Bari, Italy to Cape North, Norway (4485Km)
English Updates

June 10 - 13, 2009:
NCAA Division I Track & Field Championship - Fayetteville, Arkansas
Live Coverage on the Internet

June 13, 2009:
Britannia Beach 5Km Fun Run - Ottawa, ON

DeCelle Memorial Lake Tahoe Relay, Lake Tahoe, CA

Ottawa Riverkeeper Triathlon, Duathlon & Relays - Ottawa, ON

Steamboat Classic - Peoria, IL

June 14, 2009:
High1 Long Distance Triathlon Asian Championships - South Korea


June 20, 2009:
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON

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/

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

Ken

Ken Parker
www.RunnersWeb.com
The Running and Triathlon Resource Portal
mailto:kparker@...
613-746-4053
http://www.OACRacingTeam.com
http://www.EmiliesRun.com

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If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

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

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