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
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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. Tara Quinn-Smith set a new course record
of 16:15.7 beating the 16:29 set by Nicole Stevenson
in 1996. 364 women completed the race with 33 women running under 20:00
The 2010 race will be run on June 19th.
For more on the race visit the website at:
http://www.emiliesrun.com.

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

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

4. 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/

5. 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

6. 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.

7. 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/

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

9. 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/

10. ING Philadelphia Distance Run:
The Half-Marathon race will be run on September 20, 2009.
http://www.philadelphia.competitor.com


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NEW THIS WEEK:

Shop Nike:
http://clickserve.cc-dt.com/link/click?lid=41000000028587454

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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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

* 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

* 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. Marathon Tech Review: Gadgets to Prevent Injury
2. 'Barefoot' athletes get feel for running in five-toed socks
3. Work Where You're Weak
Timing and quantity are key.
4. Antioxidants: supplements and pills may not be the answer to energising and
recovery
5. Exercise Minimizes Weight Regain By Reducing Appetite And Burning Fat First,
Carbs Later
6. Testing Young Athletes for Heart Defects May Save Lives
To prevent sudden cardiac death, researchers recommend electrocardiograms.
7. This Week in Running
8. Dr. Gabe Mirkin's Fitness and Health E-Zine
9. Sports clothing: how lycra effects performance
10. Popular Supplement Quercetin Does Not Enhance Athletic Performance, Study
Finds
11. How long does it take to get 'fit'?
Exercise benefits begin within a week - unfortunately, they're invisible.
12. Keep from Cramping
Diet-based ideas for conquering muscle cramps.
13. Training Apps That Help You Sweat the Details
14. Staying Hydrated on Long Runs
15. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"How has the charity fund raising aspect affected races?"

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 a warm-up do you do before a race?
Answers Percent Votes
1 No warm-up 29% 4
2 Depends on the race distance 50%
3 5 minutes 0%
4 10 minutes 0%
5 15 minutes 7%
6 20 minutes 7%
7 30 minutes 7%
8 > 30 minutes 0%


FIVE STAR SITE OF THE MONTH: Tirunesh Dibaba
"Hi there! My name is Tirunesh Dibaba and welcome to my official website.
For those of you who don't know me, I am the double Olympic 5000m and 10000m
champion; four-time world champion over the 5000m and
10000m; and a world record holder over the indoor and outdoor 5000m. In 2003, I
was the youngest ever individual gold medalist at a
world championship and also a three-time world cross country champion.
I hope this website gives you, my loyal fan, the chance to know more about me
and my career. For the next two weeks, we will also
have a special section featuring news and information about my wedding to
Sileshi Sihine. Feel free to browse across all sections
and don't forget to post a comment on my guestbook."
Visit the site at:
http://tiruneshdibaba.net/


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


BOOK/VIDEO/MOVIE OF THE MONTH: Second Wind
The Rise of the Ageless Athlete
Second Wind: The Rise of the Ageless Athlete is an inspiring account of a
growing subculture of Americans who are challenging the
notion of what it means to grow old. These baby boomers can hardly be considered
old, yet this huge group is rewriting the rules of
aging. These stories of trials and perseverance will motivate you to achieve
your best.
For more information or to buy the book visit:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=9780736\
074919
For more publications on running and triathlon visit:
http://www.runnersweb.com/running/human_kinetics.html and
http://www.runnersweb.com/running/amazon.html


THIS WEEK'S FEATURES:

1. Marathon Tech Review: Gadgets to Prevent Injury
We're getting deeper into marathon training season, when the long runs are
approaching their peak and our bodies are feeling the
strain. I don't know about you, fellow runners, but I am always on the lookout
for resources that offer guidance on preventing
injuries and can help me recover faster from the aches and pains.
After a few reader e-mail messages asking for some help with this very topic, I
consulted with Brendan Toner, a physical therapist
at Central Park Physical Therapy in New York. Dr. Toner, who holds a doctorate
in physical therapy and is a board-certified
orthopedic specialist, specializes in sports training and therapy.
Q.Does an electronic muscle stimulator (E.M.S.) help muscles recover after a
long run?
A.E.M.S. units, which are commonly used for physical rehabilitation (and in
consultation of a therapist or doctor), transmit an
electrical current through the muscle to cause the muscle to contract -
essentially simulating what a nerve would do to the muscle.
While used to relieve pain or for therapy, they have become increasingly popular
with body-builders and elite athletes to help fend
off muscle fatigue. Globus and Comtex sell portable units (in the $500-900
range), but do they work?
"Across the board," muscle stimulators can help strengthen weak muscles, said
Dr. Toner, but there's no conclusive evidence that
using it in place of strength training will improve your sport performance. A
2003 study in The Journal of Orthopeadic and Sports
Therapy on the use of electrical stimulation for quadriceps strength training
for 12 weeks of rehabilitation found only a "modest"
increase in quadriceps output.
When should you use it? E.M.S. can help wake up a muscle after a long run,
jump-start a weak muscle, or help ease muscle spasms, he
said.
More...from the NY Times at:
http://gadgetwise.blogs.nytimes.com/2009/09/04/marathon-tech-review-2/


2. 'Barefoot' athletes get feel for running in five-toed socks:
ATHLETES are using a five-toed sock that mimics the sensation of running
barefoot and could be better for you than conventional
running shoes.
The sock is designed to fit snugly around the foot, acting as a second skin
rather than supporting and cushioning runners from the
jarring impact of the track and road.
It is based on the idea that running shoes can breed bad habits by masking the
pain.
The running socks force the athlete to land on the middle of the foot, rather
than the heel, thus working in harmony with the body's
natural balance.
One brand, FiveFingers, popular with runners in the United States, has recently
been brought to Britain by Matt Walden, an
osteopath, who also uses them to help the rehabilitation of patients who have
suffered serious injuries.
Daniel Lieberman, a professor of human evolutionary biology at Harvard
University, said there was no evidence that running shoes
were better for the body than running barefoot.
"The modern running shoe was invented only in 1972," he said. "Roger Bannister
[who ran the first four-minute mile in spiked leather
slippers] and countless others for millions of years did not seem to need
running shoes and we have no evidence whatsoever that
running shoes prevent injury.
More...from the Times Online at:
http://www.timesonline.co.uk/tol/sport/more_sport/athletics/article6823220.ece


3. Work Where You're Weak:
Timing and quantity are key.
All runners have strengths. All runners have weaknesses. For a competitive
runner moving to the front of the pack (or your age
group), it becomes increasingly important to correctly identify your strengths
and weaknesses and to use this knowledge to maximize
your performance.
Runners can be divided into three general types -- Speedsters, Endurance
Monsters and Versatile Runners. Think about your training
and racing history and see which description below sounds most like you.
SPEEDSTERS
The Speedster (S) dominates his peers in any workout where the repeats are short
and fast (5K race pace or faster). Track workouts,
fartlek runs and short races get S excited and leave him fatigued but not
trashed. However, long runs, tempo runs, marathon training
and longer races take more out of S than a day of hard intervals on the track.
When comparing race results with his peers, S is
often frustrated that he can perform so well at short races but as the distance
increases, he gets left behind.
ENDURANCE MONSTERS
For the Endurance Monster (EM), long runs, marathon training, tempo runs and any
workout slower than 10K are no problem and usually
revitalizing. The more miles per week the better: recovery is quick from long
workouts, and the EM feels strength growing
proportional to the volume covered. However, EM finds it very difficult to get
her legs to go fast. Short, fast training like
200m-400m track workouts and hard fartlek runs leave EM feeling deflated. Short
races like 5Ks also leave EM wrecked for days. EM
also finds that she can almost double her 5K PR in a 10K and nearly double her
half marathon PR in her marathon.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=17252


4. Antioxidants: supplements and pills may not be the answer to energising and
recovery:
Antioxidant nutrition is one of changing consensus among scientists and
confusion among athletes and coaches.
Athletes and sportsmen and women burn more energy and therefore consume more
oxygen than their sedentary counterparts, which is why
many scientists now believe that they have a greater need for optimum
antioxidant nutrition. But how best to achieve this? While
many athletes have resorted to antioxidant supplements such as vitamin C and E,
the unfolding story of antioxidant nutrition is one
of changing consensus among scientists and confusion among athletes and coaches.
The link between increased antioxidant nutrient intake and improved athletic
performance is not well understood. Although some
studies on athletes taking supplements have shown benefits1-4, a significant
number have produced inconclusive results5-8. This may
be because many studies have focussed on single antioxidant nutrients such as
vitamin C or E and as antioxidant nutrition has
advanced, scientists have become aware of the synergistic function of nutrients
working together. Moreover, there's a growing
realisation of the importance of naturally occurring plant chemicals
(phytochemicals), which can function as powerful antioxidants
in the body.
However, some very recent single nutrient studies have produced positive results
in studies on post-exercise muscle soreness, which
seems to support those founds in earlier studies9-11. For example, 3g per day of
vitamin C before and after heavy resistance
training in 18 healthy men resulted in less muscle soreness, less muscle
breakdown and lower markers of oxidative muscle damage
compared to placebo12. A study on cyclists pedalling to exhaustion on 2
consecutive days showed that an antioxidant fortified
carbohydrate drink reduced muscle soreness compared to a carbohydrate-only
drink13. But it's not all positive news; a recent study
on 50km-ultramarathoners showed that taking 1000mgs of vitamin C and 300mgs of E
did not reduce post exercise damage or hamstring
contractile ability.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/antioxidants-supplements-and-pills-may-not-be-an\
swer-energising-and-recovery-41292


5. Exercise Minimizes Weight Regain By Reducing Appetite And Burning Fat First,
Carbs Later:
Exercise helps prevent weight regain after dieting by reducing appetite and by
burning fat before burning carbohydrates, according
to a new study with rats. Burning fat first and storing carbohydrates for use
later in the day slows weight regain and may minimize
overeating by signaling a feeling of fullness to the brain.
The University of Colorado Denver study also found that exercise prevents the
increase in the number of fat cells that occurs during
weight regain, challenging the conventional wisdom that the number of fat cells
is set and cannot be altered by dietary or lifestyle
changes.
These coordinated physiological changes in the brain and the body lower the
'defended' weight, that is, the weight that our
physiology drives us to achieve, and suggest that the effects of exercise on
these physiological processes may make it easier to
stay on a diet.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/09/090902112103.htm


6. Testing Young Athletes for Heart Defects May Save Lives:
To prevent sudden cardiac death, researchers recommend electrocardiograms.
Young athletes should be tested for heart abnormalities to prevent sudden
cardiac death triggered by vigorous exercise, new Dutch
research suggests.
Sudden cardiac death is the leading cause of death in young athletes, but no one
knows how common it is, as figures vary and
mandatory reporting does not exist, the study authors noted.
The idea of screening for potentially deadly heart abnormalities in athletes
before they embark on a career in competitive sports
has been debated for years.
Critics say that electrocardiograms (ECGs) pick up too many "normal
irregularities" that result as the body adapts to the demands of
competitive sports, leading to unnecessary alarm and needless investigations.
Opponents also have questioned the cost effectiveness
of testing.
More...from Forbes at:
http://www.forbes.com/feeds/hscout/2009/09/09/hscout630786.html?feed=rss_forbesl\
ife_health


7. This Week in Running:
10 Years Ago- Paul Bitok (KEN) won the Rieti (ITA) 3000m in 7:35.82 with James
Koskei (KEN), Ali
Saidi-Sief (ALG), and Sergey Lebed (UKR) following in close order
with 7:36.55,
7:36.97, and 7:37.76 respectively.
20 Years Ago- Jean-Pierre Pietrement (FRA) won the Lille (FRA) Marathon in
2:14:11. Zoltan Koszegi
(HUN) was 2nd in 2:15:21 while Mohamed Abaidia (MAR) was 3rd in
2:15:25. Brigitte
Olive (FRA) won the women's race in 2:45:15 with Tatyana
Nerubenko (RUS) and Odile
Poirot (FRA) taking 2nd and 3rd with 2:47:58 and 2:51:18. This
event changed to a
half marathon in 1996 and celebrated its 23rd running this past
weekend.
30 Years Ago- Olympic marathon gold medalist Waldemar Cierpinski (GER) won a
marathon in Karl Marx Stadt
(GER) with a 2:15:50. Han-Joachim Truppel (GER) was 2nd in
2:16:16 and David J
Clark (SCO) was 3rd in 2:18:22.
40 Years Ago- Dick Taylor won a 3000m in London ENG with a 7:47.6, defeating
Alan Blinston (ENG)
at 7:55.4 and John David Caine (ENG) at 7:56.6.
50 Years Ago- Brits went 1-2 against the Soviets in the 5000m at a dual meet in
Moscow, led by
Stanley Eldon (ENG) in 13:52.8 and Bruce Tulloh (ENG) in 13:53.6.
The Soviets got
some revenge in the next day's 10,000m that was won by Piotr
Bolotnikov (MDA) in
29:18.2. Martin Hyman (ENG) and Michael Bullivant (ENG) took 2nd
and 3rd with 29:24.2
and 29:38.0 respectively.
60 Years Ago- Emil Zatopek (CZE) won the 10,000m at the Czechslovakia vs
Bulgaria meet in Sofia BUL
with a time of 30:30.8.
70 Years Ago- Pat Dengis (USA) won the Orange-Waterbury (CT/USA) Marathon in
2:42:11. Frank Kelly (USA)
was 2nd in 2:57:52.2 while Clarence deMar (USA) was way back in
3rd with a 3:01:45.1.
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.


8. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Better to Eat Mid-Day than Evening
More than 30 years ago, Franz Halberg of the University of Minnesota showed that
food eaten in the evening is more fattening than
food eaten in the morning. After you eat, your
body temperature rises to burn extra calories because your body has to break
down the food by a series of chemical reactions that
produce heat. After you exercise, your body temperature rises and you also use
extra calories. When you are inactive after eating,
you burn fewer calories than when you are active, so eating at night is more
fattening.
Now researchers at Northwestern University show that mice fed only at night
gained more than twice as much weight as the mice that
ate during the day (Obesity, September 2009).
Both groups were fed the same high-fat food, and were equally active. By the
end of the six-week study, night eaters had a 48
percent increase in body weight compared to day-feeders whohad a 20 percent
gain.
Eating too much in the evening also increases risk for diabetes. Contracting
muscles remove sugar from the bloodstream without
needing insulin. Being active before eating lowers blood sugar levels the next
morning (Medicine and Science in Sports and Exercise,
August 2009), and exercising after eating lowers blood sugar levels after eating
even more than exercising before eating (Journal of
the American Medical Directors Association, July 2009). A large meal in the
evening is often followed by going to bed or sitting
around watching television, which can cause high rises in blood sugar, diabetes
and cell damage.
Any type of activity clears blood sugar far better than keeping your muscles
still. Most people are more likely to be active in the
afternoon (after lunch) than in the evening (after
dinner). This suggests that you should eat your main meal mid-day and have a
light supper.
From Dr. Mirkin's e_zine at:
http://www.drmirkin.com


9. Sports clothing: how lycra effects performance:
Is compression clothing the key to squeezing out a personal best?
The lure of enhanced performance and recovery means that compression clothing is
becoming increasingly popular among sportsmen and
women. But does this type of clothing really deliver the goods? Andy Harrison
and Kevin Thompson look at the evidence.\
There's no strict definition of what precisely what constitutes compression
clothing, but common to all these garments is a very
elastic quality, courtesy of the high Lycra content. When wearing compression
clothing, the material clings tightly to the skin,
quite literally squeezing the muscles below but without discomfort. The higher
the Lycra content, the stronger this compression
effect is, with anecdotal reports suggesting that around 70% Lycra content
producing an optimum effect.
The early studies on compression clothing mainly looked the reduction of
thrombosis in hospitalised patients, but when it was found
that these garments increased venous blood flow to the extremities of the body,
sports scientists began to investigate the effect of
compression clothing on athletic performance. For example, one study showed that
volleyball players wearing compression clothing
were able to maintain maximal jumping power for longer than without1. Then in
2003, another study demonstrated that explosive/sprint
athletes wearing compression shorts suffered less muscle oscillation during the
landing phase and were able to increase their
countermovement jump heights compared with ordinary shorts2. There's evidence
that these benefits occurred as a result of enhanced
perception of joint movement and spatial location, via neural feedback (known as
proprioception).
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/sports-clothing-how-lycra-effects-performance-41\
283


10. Popular Supplement Quercetin Does Not Enhance Athletic Performance, Study
Finds:
The antioxidant quercetin is increasingly being marketed as a supplement that
boosts athletic performance, but a new University of
Georgia study finds that it is no better than a placebo.
Professor Kirk Cureton, head of the department of kinesiology in the UGA College
of Education, and his colleagues tested quercetin
in a double-blind, placebo-controlled study that assessed a variety of measures,
including the ability of muscles to synthesize
energy, cycling performance, perceived exertion and strength loss following
exercise. The researchers, whose results appear in the
early online edition of the Journal of Applied Physiology, found that quercetin
did not improve athletic performance in any of the
measures they examined.
"We did not see any performance enhancing effect of quercetin," Cureton said.
"To a certain extent that was disappointing because
our hypothesis, based on previous studies in mice, was that we would see
positive effects. But our findings are important because
they suggest that results from the animal studies shouldn't be generalized to
humans."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2009/09/090903110820.htm


11. How long does it take to get 'fit'?
Exercise benefits begin within a week - unfortunately, they're invisible.
The question
How long does it take to get "fit?"
The answer
The pair of "before and after" pictures is a staple of fitness hucksterism.
Follow our patented program for a few weeks or months,
the ads say, and your body will be transformed.
Intrigued by such ads, Megan Anderson and her colleagues at the University of
Wisconsin-La Crosse put 25 subjects through an intense
six-week exercise program, modelled on claims made by companies such as Bowflex
and Body-for-LIFE, in a 2004 study published in the
Journal of Strength & Conditioning Research. The subjects' before-and-after
attractiveness was rated by a panel of six judges, who
were unable to detect any change whatsoever.
Does that mean six weeks isn't long enough to reshape your body? Not
necessarily.
"The 'time course' of fitness changes depends on the training stimulus:
intensity, duration and frequency," says Friederike
Scharhag-Rosenberger, a researcher at the University of Potsdam in Germany who
published a study on the topic in Medicine & Science
in Sports & Exercise earlier this year.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/life/health/how-long-does-it-take-to-get-fit/arti\
cle1281654/


12. Keep from Cramping:
Diet-based ideas for conquering muscle cramps.
The run starts no different than the others. The groove of one leg in front of
the other feels so good. Without warning you're
stopped dead in your tracks. Reacting with a grit of the teeth and reach for
your calf, no relief can be found from the mind blowing
intensity of such a pain. The tension that overwhelmed the whole body slowly
starts to fade. A final deep breath and it's over.
Although the violent strike of the muscle cramp has subsided, a bruised sore
feeling has now taken its place. You try to resume with
a light jog. Oh, but what a tenderness remains. This one wasn't as bad as the
one a few weeks ago; you'll be able to finish this
run. Why does this keep happening?
There are many contributing factors to muscle cramping. This makes it difficult
to say there is one clear cut answer for a runner
seeking relief from the debilitating pain. A change in training, massage, or
light stretching may prove to be quite beneficial. In
ruling out all potential causes, a look at dietary considerations can support
modifications in the training routine and help you get
back to full stride.
Hydration
Hydration, or a lack of, is one of the most common causes of muscle cramping.
This may become more pronounced in those who train in
the heat or consume little fluid during longer sessions. However, this can also
apply for those who find it a challenge to drink
enough fluids throughout the day. It's easy to get side tracked, neglecting
fluid with or between meals. Drink adequate fluids such
that light colored urine is produced. This is an indicator you're on the right
track with your daily fluid requirements. As for
those longer training sessions, be aware of major weight changes and sweat rate
to better evaluate your fluid needs.
More...from Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=17553


13. Training Apps That Help You Sweat the Details :
To prepare for his first marathon last year, Michael Nolan trained for six
months with the New York Road Runners Club, running up to
20 miles a day five days a week.
Nevertheless, he finished with an average speed of about 11 minutes a mile, a
full 60 seconds a mile off his target pace. This year,
he vowed to be faster. "I didn't want to take that long again," he said.
So he got a personal trainer. Now as Mr. Nolan prepares for this year's New York
marathon, he is leaner, stronger and "easily"
averages eight-and-a-half-minute miles on training runs, he said.
Mr. Nolan's new workouts are not coached by a running guru, but by iPhone
applications that show video workout instructions and
tabulate every set of burpees, a full-body exercise for strength training, and
step-ups.
The sports and health industries are just beginning to tap the computing power
of smartphones. Applications range from simple
calorie counters to heart-rate monitors that use complex metabolic calculations.
These apps can help an athlete achieve a personal best, but some doctors say
that more important is their ability to produce no-fail
routines for the sedentary and obese, which could improve health and drive down
medical costs. Here are some of the popular fitness
apps out there.
More...from the NY Times at:
http://www.nytimes.com/2009/09/10/technology/personaltech/10basics.html?_r=1&ref\
=nutrition


14. Staying Hydrated on Long Runs:
Spotting a marathon runner's car in the parking lot can be easy - vanity plates
aside: Sub3Hr, Brn2Run.
"Look for the water bottle on the bumper," said Peter Krebs, a New York Road
Runners consultant and photographer.
How much fluid do runners really need on long runs? And just as important, how
do they manage to get it?
The water bottle is a critical companion for any marathoner in training, who
must endure long runs of 15 miles or longer. But for
many, the logistics of staying hydrated for two, three or four hours can be as
challenging as the run itself.
The answer - like mostly everything in this sport - depends on the individual
runner. Medical guidelines for distance runners have
been changing to take into account the wide varieties of body types, climates
and sweat rates in a field of recreational runners
that is growing every day.
More...from the NY Times at:
http://well.blogs.nytimes.com/2009/09/04/staying-hydrated-on-long-runs/


15. Digest Briefs
** Five ways to ramp up your fitness
Don't let the cold weather chill your exercise ambitions.
Colder weather has a habit of chilling exercise ambitions and heating up
appetites. But it's easy to keep pounds in check, says Paul
Van Wiechen, a director of exercise physiology at Cleveland Clinic Canada.
1. Do a wake-up workout. Aim for a 10-minute circuit: push-ups, shoulder press
and squat combo, plank pose and downward dog. Chase
with a protein shake.
2. Practise desk-chair yoga. Sitting in a flexed position weakens your back
muscles. Master the back bend: Sit on the edge of a
chair, plant feet on ground, brace abs and interlace fingers behind head.
Inhale, slowing letting the weight of your head lead the
back bend. Pull elbows back and down, slightly arch upper back, flex hips, gaze
skyward, then pause until muscles lengthen and
soften. To come up, pull belly button to spine and lift supported head until
torso is straight.
3. Commit to your fitness fling. This month, gyms and community centres publish
new schedules: Seek out fresh activities that you'll
look forward to. Pay registration fees upfront to help ensure your attendance.
4. Sport your style. Don't wait to splurge on those new lime green and electric
blue sneakers until after you lose 10 pounds. Go
shopping now for accessories, shoes and basics in sweat-wicking,
supportive-sculpting fabrics so you can confidently look fit and
perform at your best.
5. Get tech-savvy. Tracking workouts beefs up your motivation while it trims
your waistline. Some gadgets and websites to check out
include the Nike Sports Kit (works with iPods), GymTechnik.com (use your smart
phone to track workouts at the gym) and MapMyRun.com
(get e-mail reminders).


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

September 11, 2009:
Run to Remember 5K - Baltimore, MD

September 12, 2009:
Autumn Rock 'n' Run 5K - Casselberry, FL

Hog Jog 5K - Charlotte, NC

September 12-13, 2009:
World Athletics Final - Thessaloniki, Greece
IAAF

September 13, 2009:
Ironman Muskoka 703. - Huntsville, ON

ITU World Triathlon Championships - Gold Coast, Australia
ITU
Live Internet Coverage on the CBC

Subaru Sooke Triathlon - BC

XTERRA National Trail Championships - Bend, OR


June 19, 2010
Emilie's Run
The Emilie Mondor Memorial 5K Race for Women
http://www.emiliesrun.com

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

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Have a good week of training and/or racing.

Ken

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

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teams, clinics and fund raising programs for Canada's Olympic athletes.

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SportsShoes in the UK
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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
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The Stretching Handbook:
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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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