tag:theconversation.com,2011:/us/topics/running-2650/articlesRunning – The Conversation2024-02-15T02:57:24Ztag:theconversation.com,2011:article/2234412024-02-15T02:57:24Z2024-02-15T02:57:24ZRunning or yoga can help beat depression, research shows – even if exercise is the last thing you feel like<figure><img src="https://images.theconversation.com/files/575486/original/file-20240213-16-fi0ivc.jpg?ixlib=rb-1.1.0&rect=0%2C1%2C1000%2C664&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/exercise-healthy-concept-fat-woman-feeling-1095177362">SKT Studio/Shutterstock</a></span></figcaption></figure><p>At least <a href="https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2021.665019/full">one in ten people</a> have depression at some point in their lives, with some estimates <a href="https://www.sciencedirect.com/science/article/pii/S0749379720301793">closer to one in four</a>. It’s one of the worst things for someone’s wellbeing – worse than <a href="https://www.happinessresearchinstitute.com/_files/ugd/928487_4a99b6e23f014f85b38495b7ab1ac24b.pdf">debt, divorce or diabetes</a>.</p>
<p><a href="https://theconversation.com/why-are-so-many-australians-taking-antidepressants-221857">One in seven</a> Australians take antidepressants. Psychologists are in <a href="https://theconversation.com/we-cant-solve-australias-mental-health-emergency-if-we-dont-train-enough-psychologists-here-are-5-fixes-190135">high demand</a>. Still, only <a href="http://dx.doi.org/10.1371/journal.pmed.1003901">half</a> of people with depression in high-income countries get treatment. </p>
<p>Our <a href="https://www.bmj.com/content/384/bmj-2023-075847">new research</a> shows that exercise should be considered alongside therapy and antidepressants. It can be just as impactful in treating depression as therapy, but it matters what type of exercise you do and how you do it.</p>
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Read more:
<a href="https://theconversation.com/why-are-so-many-australians-taking-antidepressants-221857">Why are so many Australians taking antidepressants?</a>
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<h2>Walk, run, lift, or dance away depression</h2>
<p>We found 218 randomised trials on exercise for depression, with 14,170 participants. We analysed them using a method called a network meta-analysis. This allowed us to see how different types of exercise compared, instead of lumping all types together. </p>
<p>We found walking, running, strength training, yoga and mixed aerobic exercise were about as effective as <a href="https://theconversation.com/explainer-what-is-cognitive-behaviour-therapy-37351">cognitive behaviour therapy</a> – one of the <a href="https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2018.00004/full">gold-standard treatments</a> for depression. The effects of dancing were also powerful. However, this came from analysing just five studies, mostly involving young women. Other exercise types had more evidence to back them.</p>
<p>Walking, running, strength training, yoga and mixed aerobic exercise seemed more effective than antidepressant medication alone, and were about as effective as exercise alongside antidepressants.</p>
<p>But of these exercises, people were most likely to stick with strength training and yoga.</p>
<p><iframe id="cZaWb" class="tc-infographic-datawrapper" src="https://datawrapper.dwcdn.net/cZaWb/2/" height="400px" width="100%" style="border: none" frameborder="0"></iframe></p>
<p>Antidepressants certainly help <a href="https://www.thelancet.com/article/S0140-6736(17)32802-7/fulltext">some people</a>. And of course, anyone getting treatment for depression should talk to their doctor <a href="https://australia.cochrane.org/news/new-cochrane-review-explores-latest-evidence-approaches-stopping-long-term-antidepressants">before changing</a> what they are doing. </p>
<p>Still, our evidence shows that if you have depression, you should get a psychologist <em>and</em> an exercise plan, whether or not you’re taking antidepressants.</p>
<h2>Join a program and go hard (with support)</h2>
<p>Before we analysed the data, we thought people with depression might need to “ease into it” with generic advice, <a href="https://www.who.int/initiatives/behealthy/physical-activity">such as</a> “some physical activity is better than doing none.”</p>
<p>But we found it was far better to have a clear program that aimed to push you, at least a little. Programs with clear structure worked better, compared with those that gave people lots of freedom. Exercising by yourself might also make it hard to set the bar at the right level, given low self-esteem is a symptom of depression.</p>
<p>We also found it didn’t matter how much people exercised, in terms of sessions or minutes a week. It also didn’t really matter how long the exercise program lasted. What mattered was the intensity of the exercise: the higher the intensity, the better the results.</p>
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<h2>Yes, it’s hard to keep motivated</h2>
<p>We should exercise caution in interpreting the findings. Unlike drug trials, participants in exercise trials know which “treatment” they’ve been randomised to receive, so this may skew the results.</p>
<p>Many people with depression have physical, psychological or social barriers to participating in formal exercise programs. And getting support to exercise isn’t free. </p>
<p>We also still don’t know the best way to stay motivated to exercise, which can be even harder if you have depression.</p>
<p>Our study tried to find out whether things like setting exercise goals helped, but we couldn’t get a clear result.</p>
<p>Other reviews found it’s important to have a <a href="https://pubmed.ncbi.nlm.nih.gov/31923898/">clear action plan</a> (for example, putting exercise in your calendar) and to <a href="https://pubmed.ncbi.nlm.nih.gov/19916637/">track your progress</a> (for example, using an app or smartwatch). But predicting which of these interventions work is notoriously difficult. </p>
<p>A <a href="https://www.nature.com/articles/s41586-021-04128-4">2021 mega-study</a> of more than 60,000 gym-goers <a href="https://www.nature.com/articles/s41586-021-04128-4/figures/1">found</a> experts struggled to predict which strategies might get people into the gym more often. Even making workouts fun didn’t seem to motivate people. However, listening to audiobooks while exercising helped a lot, which no experts predicted.</p>
<p>Still, we can be confident that people benefit from personalised support and accountability. The support helps overcome the hurdles they’re sure to hit. The accountability keeps people going even when their brains are telling them to avoid it. </p>
<p>So, when starting out, it seems wise to avoid going it alone. Instead:</p>
<ul>
<li><p>join a fitness group or yoga studio</p></li>
<li><p>get a trainer or an exercise physiologist</p></li>
<li><p>ask a friend or family member to go for a walk with you. </p></li>
</ul>
<p>Taking a few steps towards getting that support makes it more likely you’ll keep exercising.</p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/exercise-is-even-more-effective-than-counselling-or-medication-for-depression-but-how-much-do-you-need-200717">Exercise is even more effective than counselling or medication for depression. But how much do you need?</a>
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</em>
</p>
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<h2>Let’s make this official</h2>
<p>Some countries see exercise as a backup plan for treating depression. For example, the American Psychological Association only <a href="https://www.apa.org/depression-guideline/">conditionally recommends</a> exercise as a “complementary and alternative treatment” when “psychotherapy or pharmacotherapy is either ineffective or unacceptable”.</p>
<p>Based on our research, this recommendation is withholding a potent treatment from many people who need it.</p>
<p>In contrast, The Royal Australian and New Zealand College of Psychiatrists <a href="https://www.ranzcp.org/getmedia/a4678cf4-91f5-4746-99d4-03dc7379ae51/mood-disorders-clinical-practice-guideline-2020.pdf">recommends</a> vigorous aerobic activity at least two to three times a week for all people with depression.</p>
<p>Given how common depression is, and the number failing to receive care, other countries should follow suit and recommend exercise alongside front-line treatments for depression.</p>
<p><em>I would like to acknowledge my colleagues Taren Sanders, Chris Lonsdale and the rest of the coauthors of the paper on which this article is based.</em></p>
<p><em>If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.</em></p><img src="https://counter.theconversation.com/content/223441/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Michael Noetel receives funding from the Australian Research Council, the Medical Research Future Fund, Sport Australia, and the National Health and Medical Research Council. He is a director of Effective Altruism Australia.</span></em></p>Our new study shows you may be able to walk, run, lift or dance away depression. And the more intense your exercise program, the better.Michael Noetel, Senior Lecturer in Psychology, The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2215162024-01-22T14:55:17Z2024-01-22T14:55:17ZIt’s okay to run slowly – in fact it has plenty of benefits<figure><img src="https://images.theconversation.com/files/570627/original/file-20240122-16-1hvdhh.jpg?ixlib=rb-1.1.0&rect=5%2C0%2C3952%2C2604&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">The perfect slow running pace is one where you can still easily have a conversation.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/family-exercising-jogging-together-outdoor-park-2202219503">Lopolo/ Shutterstock</a></span></figcaption></figure><p>Runners are obsessed with time. Amateur or professional, for most avid runners the aim is to get faster – constantly training in order to shave even just a couple of seconds off their marathon time or 5K pace.</p>
<p>But one running trend that’s started to gain a foothold in recent years is that of <a href="https://www.womensrunning.com/training/beginner/slow-running-benefits/">“slow running”</a>. The idea behind the <a href="https://slowafrunclub.com/">slow running movement</a> is that anyone can run – no matter your ability or how fast you run.</p>
<p>Fans of this approach say it has many benefits – not just for your health but also in <a href="https://advice.decathlon.ca/slow-running-why-its-good-for-you">how enjoyable</a> you find running. Research agrees, with evidence showing slow running may in some ways be more beneficial than training at higher intensities.</p>
<p>When we think of elite runners such as Eliud Kipchoge or Kelvin Kiptum, we might assume that to set world records, they primarily train at these record-setting paces. But surprisingly, elite runners spend around 80% of their time training at what’s termed <a href="https://journals.humankinetics.com/view/journals/ijspp/17/6/article-p820.xml">zone 2 running</a> – a running pace which raises your heart rate, but is still slow enough that you can hold a conversation. Only around 20% of their training is done in the higher intensity zones, which are closer to their race pace. </p>
<p>The reason for this relates to the amount of stress that training puts on the body. As running speed increases, the more strain the body is put under. The more strain the body is put under, the <a href="https://www.researchgate.net/profile/David-Nieman/publication/20868569_The_Effects_of_Moderate_Exercise_Training_on_Natural_Killer_Cells_and_Acute_Upper_Respiratory_Tract_Infections/links/55670c0d08aeab77721e639f/The-Effects-of-Moderate-Exercise-Training-on-Natural-Killer-Cells-and-Acute-Upper-Respiratory-Tract-Infections.pdf">greater a person’s risk</a> of illness, infection and <a href="https://bjsm.bmj.com/content/bjsports/early/2016/07/25/bjsports-2016-096040.full.pd">injury</a>. By reducing the amount of time they spend at higher intensities, athletes limit their chances of missing out on training due to illness and injury.</p>
<p>But there’s more to this approach than just reducing the risk of injury and illness. A fundamental aspect of training is developing what’s known as “base”. This term describes the physiological foundations that underpin all training adaptations. For the endurance runner, this refers to their baseline cardio-respiratory fitness on to which their higher intensity adaptations can be built.</p>
<p>Think of it like a pyramid, which has a solid base on which the rest of the structure is built. The bigger the base, the taller the pyramid can be.</p>
<figure class="align-center ">
<img alt="A group of professional marathon runners, including Eliud Kipchoge, at the London marathon." src="https://images.theconversation.com/files/570628/original/file-20240122-21-bt6rl3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/570628/original/file-20240122-21-bt6rl3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/570628/original/file-20240122-21-bt6rl3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/570628/original/file-20240122-21-bt6rl3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/570628/original/file-20240122-21-bt6rl3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/570628/original/file-20240122-21-bt6rl3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/570628/original/file-20240122-21-bt6rl3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Even the world’s fastest runners spend most of their time going slow.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/london-april-26-elite-men-eliud-272991692">Cristian Teichner/ Shutterstock</a></span>
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</figure>
<p>The same holds true for training. The better your base, the more capable you will be when working at <a href="https://link.springer.com/article/10.2165/00007256-200029060-00001">higher intensities</a>. </p>
<p>Your base is developed during slow (zone 2) running, where physiological stress is <a href="https://www.tandfonline.com/doi/full/10.1080/02640414.2011.596217">relatively low</a>. But even though the heart isn’t under very much stress during zone 2 running, the amount of oxygenated blood leaving the heart each beat will be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1725174/pdf/v039p00190.pdf">close to or at its maximum</a> amount. </p>
<p>This is important because while the pumping capacity of the heart adapts to training, higher intensities do not increase this gain. Developing a strong base allows for more oxygen to be delivered to the working muscles per heartbeat, which is crucial to running success.</p>
<p>Not only that, but running at slow paces causes the body to use <a href="https://journals.humankinetics.com/view/journals/ijspp/15/3/article-p375.xml">stored fat for energy</a> – as opposed to relying on carbohydrate stores that come from the foods we eat. </p>
<p>Burning fat is metabolically a far more efficient process, as the amount of energy derived from a single molecule of fat <a href="https://www.nature.com/articles/s42255-020-0251-4">far exceeds</a> the amount from a molecule of carbohydrate. This means runners will use less energy overall – and will be less fatigued and better able to run fast on race day.</p>
<p>Studies have shown that gains in VO2 max (oxygen capacity) and race speed are <a href="https://journals.humankinetics.com/view/journals/ijspp/5/3/article-p276.xml">around 1% greater</a> for athletes who spend more time slow running. Crucially, the gains in aerobic base are around <a href="https://journals.humankinetics.com/view/journals/ijspp/5/3/article-p276.xml">five times greater</a> in slow runners compared to athletes who more frequently use high-intensity runs.</p>
<p>Even if you aren’t an athlete, aiming to keep most of your runs at a <a href="https://www.jssm.org/jssm-22-263.xml%3EFulltext">low intensity</a> may <a href="https://www.jacc.org/doi/abs/10.1016/j.jacc.2014.04.058">still be optimal</a>. </p>
<h2>Slow and steady</h2>
<p>If you’re keen to give slow running a try, the most important thing is your pace. How exactly do you know you’re at the right speed to be classed as slow running?</p>
<p>Some scientists divide running pace into five or six different zones. Physiologically, zone 2 is defined as occurring below the <a href="https://www.researchgate.net/profile/Timothy-Noakes/publication/21553500_Effects_of_training_on_lactate_production_and_removal_during_progressive_exercise_in_humans/links/5407408f0cf2c48563b29d94/Effects-of-training-on-lactate-production-and-removal-during-progressive-exercise-in-humans.pdf">lactate threshold</a> – the point where lactate (an acid the body produces when it begins to burn carbohydrates for energy) first starts to appear in the blood. </p>
<p>In simple terms, this should be at a speed where you can still hold a conversation and your heart rate is only around 70% of your maximum. If you find conversation <a href="https://journals.physiology.org/doi/pdf/10.1152/physrev.2000.80.2.681">starts to become difficult</a> then you should slow your pace down.</p>
<p>If you’re running on your own, you can try the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10331140/">talk test</a>. If you can sing out loud to yourself without struggling to catch your breath, you’re in the right zone. If you do struggle, you’re at too high an intensity and lactate will start to build up in your muscles (which may make your legs feel heavy).</p>
<p>Slow running offers many benefits – both for your body and your mental health. So if you’re someone who’s always been shy about your slow running pace, perhaps this will inspire you to put on your trainers and give running a go.</p><img src="https://counter.theconversation.com/content/221516/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jonathan Melville works for breakaway coaching and analytics. </span></em></p><p class="fine-print"><em><span>Dan Gordon and Matthew Slater do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Slow running may burn more fat compared to running at a faster pace.Dan Gordon, Associate Professor, Cardiorespiratory Exercise Physiology, Anglia Ruskin UniversityJonathan Melville, PhD Candidate, Sport and Exercise Science, Anglia Ruskin UniversityMatthew Slater, PhD Candidate, Anglia Ruskin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2169792024-01-01T14:50:37Z2024-01-01T14:50:37ZWhy some amateur athletes are giving up on smartwatches<p>Measuring the number of steps you take every day; tracking your heart rate, your pace or average ascent while jogging; memorizing the total distance you cycle over the course of a year and sharing it with an online community. These practices have become commonplace in the world of sport, even for amateurs.</p>
<p>This digitization of physical activity is unfolding against the backdrop of a global proliferation of self-quantification tools used to measure productivity at work, track <a href="https://journals.sagepub.com/doi/10.1177/1461444817698478">calorie intake</a>, <a href="https://med.stanford.edu/snyderlab/news/May-24-20211.html">blood sugar levels</a> and weight, monitor <a href="https://pubmed.ncbi.nlm.nih.gov/37461799/">sleep regulation</a> and more.</p>
<p>The market for these tools in sports activities, alone, is both <a href="https://www.wiley.com/en-us/The+Quantified+Self-p-9781509500598">lucrative and competitive</a>. As Finnish researchers <a href="https://www.researchgate.net/publication/373143547_Running_free_recreational_runners%27_reasons_for_non-use_of_digital_sports_technology">Pekka Mertala and Lauri Palsa</a> report, the digital sports technology business is estimated to be worth $12 billion a year, with more than 10,000 portable digital devices for running, alone. Some 90 per cent of amateur runners now use a smartwatch or mobile application.</p>
<p>Tracking your body with numbers is associated with a series of <a href="https://www.sciencedirect.com/science/article/pii/S1110016821002210">promises</a> to become more active, happy and healthy, and with the concept of empowerment. Because of its objectivity and transparency (compared with the approximate nature of bodily sensations), this knowledge is considered to be the foundation of a <a href="https://core.ac.uk/download/pdf/70982364.pdf">personal self-optimization project</a>.</p>
<p>These embedded devices are also used for motivational support, to encourage regularity and assiduity and to put an end to lifestyle habits that are deemed unhealthy. Becoming part of a community of exercisers can also increase motivation by interweaving systems of mutual encouragement and competition.</p>
<p>Yet we are currently seeing a slowdown in this market linked to a <a href="https://www.researchgate.net/publication/360361258_Why_Do_People_Abandon_Activity_Trackers_The_Role_of_User_Diversity_in_Discontinued_Use">massive phenomenon of either discontinuing the use of digital devices</a> or, at the very least, using them for short periods.</p>
<h2>The discontinuation of connected devices</h2>
<p>First of all, we should recall that the adoption of connected devices for sports is <a href="https://www.credoc.fr/publications/barometre-du-numerique-2019">not evenly distributed across the population</a>. It is over-represented among men who are urban, highly educated, socially advantaged and physically active. In addition, the 30-39 age group is the most equipped with <a href="https://www.cairn.info/revue-reseaux-2019-4-page-119.htm">smart bracelets and smartwatches</a>.</p>
<p>While certain population groups have less access to these embedded technologies, others who have acquired them will stop using them, usually after a limited period of use. <a href="https://www.tandfonline.com/doi/abs/10.1080/16138171.2021.1918896">The mechanisms that lead to this are extremely varied</a>, and include logistical overload, the time-consuming dimension of transferring and interpreting data, a lack of accuracy and reliability in data collection, and difficulty in interpreting and using data, among others.</p>
<p>We believe that the rejection of these devices may be the result of a <a href="https://www.implications-philosophiques.org/lauto-quantification-de-son-activite-sportive-altere-t-elle-la-qualite-de-lexperience-vecue-un-scenario-possible-de-labandon-massif-des-pratiques-de-self-tracking/">deterioration in the quality of the experience of a sport</a> when using them. For some participants, putting numbers on an activity actually <a href="https://www.jstor.org/stable/26570266">leads them to experience it more as forced labour than as free, self-determined leisure</a>.</p>
<p>Intrinsic motivation (the pleasure of running for its own sake) then tends to be supplanted by extrinsic motivation (rewards, comparisons, mutual monitoring). The context of a constant call to excel can lead to an anticipated fear of failure, as well as a feeling of shame and guilt in the event of underperformance. Cognitive overload and distracted attention can also lead to a <a href="https://www.cairn.info/revue-corps-2016-1-page-115.htm">disconnect from the here-and-now of one’s activity and the bodily sensations related to it</a>.</p>
<p>Looking at it differently, the withdrawal of the smartwatch could be an act of resistance with strong political, philosophical or even spiritual significance. This may be a desire to break away from what is perceived as a generalized surveillance system, to <a href="https://theconversation.com/sport-comment-les-reseaux-sociaux-transforment-les-pratiques-des-jeunes-207440">emancipate oneself from the pressure of sports social networks</a>, to reject a materialistic race to over equip or even to <a href="https://www.runnersworld.com/runners-stories/a36959570/running-without-any-technology/">put the emphasis back on bodily sensations in sports training</a>.</p>
<p>The attitude of rejection can be linked to <a href="https://aoc.media/analyse/2023/01/23/sobrietes-sportives-choisies/">the emergence of minimalist values</a> such as sobriety, voluntary simplicity and frugality. It’s a question of <a href="https://www.researchgate.net/publication/373143547_Running_free_recreational_runners'_reasons_for_non-use_of_digital_sports_technology">rediscovering a form of lost freedom</a>, of lightness, or even of <a href="https://journals.sagepub.com/pb-assets/cmscontent/ASJ/Acceleration_and_Resonance.pdf">resonance</a>.</p>
<h2>The adherence to quantification tools</h2>
<p>Not all amateur runners who have started using a digital self-quantification tool have stopped using it. While dropping the tools is a significant and explainable phenomenon, the reasons for sticking to them must also be considered. What are the conditions that enable amateur runners to continue practising and quantifying their performance numerically while deriving pleasure and well-being from the activity?</p>
<p>We showed that <a href="https://www.researchgate.net/publication/366028928_Quelles_experiences_intimes_et_pratiques_effectives_de_la_course_a_pied_quantifiee_Etude_des_usages_ordinaires_des_montres_connectees_chez_des_coureurs_et_coureuses_amateures_a_partir_d%27une_auto-expli">the amateur runners who persevered in using digital tools were the ones who had developed a high level of expertise in self-quantification</a>. More specifically, they managed to cobble together and incorporate a series of tactics, or even <a href="https://www.gallimard.fr/Catalogue/GALLIMARD/Folio/Folio-essais/L-invention-du-quotidien">“everyday tricks,”</a> to use Michel de Certeau’s expression, which enabled them to interact with their digital device without altering the quality of their sporting experience.</p>
<p>A first approach in this is to differentiate and alternate the uses of the smartwatch over time. To begin with, they modulate the intensity and types of usage of the tool to adapt to changing life conditions (for example, by suspending the goal to exceed performance levels during a year when family life is demanding). They also learn to let go of certain areas of quantification (sleep, for example) in order to focus their efforts exclusively on running.</p>
<p>When it comes to the training cycle, these runners <a href="https://www.tandfonline.com/doi/full/10.1080/2159676X.2023.2225516">differentiate their modes of interaction with the tool</a> (frequency of consulting the tool, nature of the data collected) according to the type of training session they are engaged in. For example, they reserve intensive use of the smartwatch for interval training sessions but only consult it occasionally during recovery runs, marathon pace workouts or technical sessions. Finally, during a given running session, the runners target certain key moments when they consult their watch. Others never look at the watch during their run but only afterwards, or the other way around.</p>
<p>A second tactic consists of agreeing to adjust, revise or even abandon goals along the way, depending on a runner’s perceived state of fitness and/or environmental conditions. <a href="https://www.consumerreports.org/health/exercise-fitness/do-you-really-need-10000-steps-a-day-a1058474912/#:%7E:text=Perhaps%20you%27ve%20heard%20that,and%20still%20get%20serious%20benefits">This flexibility</a> reflects the development of a relationship of self-care and benevolence towards oneself.</p>
<p>Finally, a third everyday tactic leads amateur runners to take systematic care to put into context what they consider to be counter-performances. Far from considering the figures only in their raw form, they use them to understand the mechanisms underlying the process of producing counter-performance (bad night, professional stress, etc.).</p>
<h2>The nature of the attachment to the device</h2>
<p>We wanted to gain a better understanding of the <a href="https://www.researchgate.net/publication/373196405_Understanding_the_lived_experience_of_self-tracking_among_runners_by_taking_off_their_digital_watch_The_imposed_withdrawal_as_a_methodological_tool_for_approaching_the_embodiment_of_the_digital_techno">connection runners formed with their digital tracking device</a>. To do this, we asked them to take it off for a single running session, while describing in real time, using a Dictaphone, how they felt. This change, which was out of the ordinary for most of them, turned out to be particularly destabilizing and revealed how <a href="https://journals.sagepub.com/doi/full/10.1177/14614448221083992">deeply incorporated their use of, and attachment to the tool was</a>.</p>
<p>All the subjects we studied initially admitted to being very apprehensive about the idea of running without their watch. They tried to deal with it in different ways: by postponing the outing; by running on a course that they had just completed with the watch, so as to use numerical reference points; by using the Dictaphone to estimate the duration and pace of the run; and, finally, by hiding a watch in a backpack to be able to record the amount of running they had done. </p>
<p>Most of the participants then felt a motivational void caused by the absence of the watch, which, when worn, functioned as an incentive to perform and a way to challenge themselves. They felt that the session without the watch was longer, harder, more painful and even pointless: why push yourself if you don’t know the exact result and it’s neither recorded nor stored?</p>
<p>The runners also noted that the simple fact of wearing the watch prompted them to over-focus attention on numbers to the detriment of their running technique, the external environment or their bodily sensations.</p>
<p>The absence of the watch was also seen by some as physically destabilizing. Deprived of their tool, the runners felt naked, unbalanced and asymmetrical and more often than not, they were unable to inhibit the reflex gesture of consulting it – proof that the object and movement associated with using it had been assimilated into the runner’s bodily habits. Lastly, some of them found it extremely difficult to regulate their running and reliably estimate common variables such as length, distance, speed and heart rate.</p>
<p>Ultimately, there’s nothing spontaneous, magical or automatic about interacting with your quantification device in a functional way. It has to be learned and built patiently. <a href="https://journals.openedition.org/ejrieps/7754">Physical and sports education in schools must adopt a training role in this field</a>, as digitalization is becoming unavoidable in the <a href="https://boutique.territorial.fr/sport-et-numerique-option.html">world of sports</a>.</p><img src="https://counter.theconversation.com/content/216979/count.gif" alt="La Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Matthieu Quidu received funding from the University of Lyon 1 for a research project entitled, "In search of sobriety: sociological insights into the emergence of minimalist sporting practices."</span></em></p><p class="fine-print"><em><span>Brice Favier-Ambrosini received funding from the Fonds de recherche du Québec - Société et Culture (FRQSC) for a project entitled "Identifying the essential, eliminating the rest," an analysis of the trend towards minimalism in the consumption of sports leisure activities.
</span></em></p>To better measure their activity and become members of a sports community, many amateur athletes are adopting smartwatches and digital tools. But others are giving them up.Matthieu Quidu, Maître de conférences en sociologie du sport, Université Claude Bernard Lyon 1Brice Favier-Ambrosini, Professor, Educational sciences, Université du Québec à Chicoutimi (UQAC)Licensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2202692024-01-01T14:45:08Z2024-01-01T14:45:08ZResistance (exercise) is far from futile: The unheralded benefits of weight training<figure><img src="https://images.theconversation.com/files/567305/original/file-20231222-21-ph8fgz.jpg?ixlib=rb-1.1.0&rect=455%2C14%2C8365%2C5662&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Resistance training works about as well as aerobic exercise in all the critical areas, including cardiovascular health.</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><iframe style="width: 100%; height: 100px; border: none; position: relative; z-index: 1;" allowtransparency="" allow="clipboard-read; clipboard-write" src="https://narrations.ad-auris.com/widget/the-conversation-canada/resistance-exercise-is-far-from-futile-the-unheralded-benefits-of-weight-training" width="100%" height="400"></iframe>
<p>Everyone can agree that exercise is healthy. Among its many benefits, exercise improves heart and brain function, aids in controlling weight, slows the effects of aging and helps lower the risks of several chronic <a href="https://doi.org/10.1101%2Fcshperspect.a029694">diseases</a>.</p>
<p>For too long, though, one way of keeping fit, aerobic exercise, has been perceived as superior to the other, resistance training, for promoting health when, in fact, they are equally valuable, and both can get us to the same goal of overall physical fitness.</p>
<p>Aerobic exercise such as running, swimming and cycling is popular because it provides great benefits and with ample <a href="https://doi.org/10.1371/journal.pmed.1001335">scientific evidence</a> to back that up.</p>
<p>What has been far less influential to date is that resistance training — whether that’s with dumbbells, weightlifting machines or good old push-ups, lunges and dips — works about as well as aerobic exercise in all the critical areas, including cardiovascular health.</p>
<p>Resistance training provides another benefit: building strength and developing power, which become increasingly important as a <a href="https://doi.org/10.1007/s12603-021-1665-8">person ages</a>.</p>
<figure>
<iframe src="https://player.vimeo.com/video/843867756" width="500" height="281" frameborder="0" webkitallowfullscreen="" mozallowfullscreen="" allowfullscreen=""></iframe>
<figcaption><span class="caption">Video about different forms of resistance training explores how all are effective at building strength.</span></figcaption>
</figure>
<p>Building and maintaining muscle strength keeps us springing out of our chairs, maintaining our balance and posture and firing our metabolism, as my colleagues and I explain in a paper recently <a href="https://doi.org/10.1249/FIT.0000000000000916">published</a> by the American College of Sports Medicine.</p>
<p>So, if aerobic exercise and resistance training offer roughly equal benefits, how did we end up with so many runners and cyclists compared to weightlifters?</p>
<p>It was a combination of timing, marketing and stereotyping.</p>
<h2>The rise of aerobics</h2>
<p>The preference for aerobic exercise dates back to landmark research from the <a href="https://www.cooperinstitute.org/research/ccls">Cooper Centre Longitudinal Study</a>, which played a pivotal role in establishing the effectiveness of aerobics — Dr. Ken Cooper invented or at least popularized the word with his book <a href="https://www.cooperaerobics.com/About/Aerobics.aspx"><em>Aerobics</em></a>, spurring desk-bound Baby Boomers to take up exercise for its own sake.</p>
<p>Meanwhile, resistance training languished, <a href="https://www.cnet.com/health/fitness/does-lifting-weights-make-women-bulky/">especially among women</a>, due to the misguided notion that weightlifting was only for men who aspired to be hyper-muscular. <a href="https://www.britannica.com/biography/Charles-Atlas">Charles Atlas</a>, anyone?</p>
<figure class="align-center ">
<img alt="A smiling man holding small blue dumbbells" src="https://images.theconversation.com/files/567302/original/file-20231222-29-if70n6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/567302/original/file-20231222-29-if70n6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/567302/original/file-20231222-29-if70n6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/567302/original/file-20231222-29-if70n6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/567302/original/file-20231222-29-if70n6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/567302/original/file-20231222-29-if70n6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/567302/original/file-20231222-29-if70n6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Resistance training does not invariably lead to bulking up, nor does it demand lifting heavy weights.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>Cultural influences solidified the dominance of aerobic exercise in the fitness landscape. In 1977, Jim Fixx made running and jogging popular with <a href="https://en.wikipedia.org/wiki/The_Complete_Book_of_Running"><em>The Complete Book of Running</em></a>. In the 1980s, Jane Fonda’s <a href="https://www.janefonda.com/shop/fitness-videos/jane-fondas-complete-workout/"><em>Complete Workout</em></a> and exercise shows such as <em><a href="https://www.imdb.com/title/tt0268895/">Aerobicize</a></em> and the <em><a href="https://www.imdb.com/title/tt0299431/">20 Minute Workout</a></em> helped solidify the idea that exercise was about raising one’s heart rate.</p>
<p>The very word “aerobic,” previously confined to the lexicon of science and medicine, entered popular culture about the same time as leg warmers, tracksuits and sweatbands. It made sense to many that breathing hard and sweating from prolonged, vigorous movement was the best way to benefit from exercising.</p>
<p>All the while, resistance training was waiting for its turn in the spotlight.</p>
<h2>Recognizing the value of resistance</h2>
<p>If aerobics has been the hare, resistance training has been the tortoise. Weight training is now coming up alongside and preparing to overtake its speedy rival, as athletes and everyday people alike recognize the value that was always there.</p>
<p>Even in high-level sports training, weightlifting did not become common until the last 20 years. Today, it strengthens the bodies and lengthens the careers of soccer stars, tennis players, golfers <a href="https://doi.org/10.1007/s40279-016-0486-0">and many more</a>. </p>
<p>Rising popular interest in resistance training owes a debt to <a href="https://www.livestrong.com/article/545200-the-fall-of-fitness/">CrossFit</a>, which, despite its controversies, has helped break down stereotypes and introduced more people, particularly women, to the practice of lifting weights.</p>
<p>It’s important to recognize that resistance training does not invariably lead to bulking up, nor does it demand lifting heavy weights. As our team’s research has shown, lifting lighter weights to the point of failure in multiple sets provides <a href="https://journals.physiology.org/doi/full/10.1152/japplphysiol.00154.2016">equal benefits</a>.</p>
<h2>Strength and aging</h2>
<figure class="align-center ">
<img alt="An older couple in sweatshirts using small dumbbells" src="https://images.theconversation.com/files/567293/original/file-20231222-23-reglr3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/567293/original/file-20231222-23-reglr3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=452&fit=crop&dpr=1 600w, https://images.theconversation.com/files/567293/original/file-20231222-23-reglr3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=452&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/567293/original/file-20231222-23-reglr3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=452&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/567293/original/file-20231222-23-reglr3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=568&fit=crop&dpr=1 754w, https://images.theconversation.com/files/567293/original/file-20231222-23-reglr3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=568&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/567293/original/file-20231222-23-reglr3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=568&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Resistance training can be vital to maintaining overall functionality and independence.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>The merits of resistance training extend beyond improving muscle strength. It addresses a critical aspect often overlooked in traditional aerobic training: the ability to exert force quickly, or what’s called power. As people age, activities of daily living such as standing up, sitting down and climbing stairs demand <a href="https://doi.org/10.1186/s11556-022-00297-x">strength and power</a> more than cardiovascular endurance.</p>
<p>In this way, resistance training can be vital to maintaining overall functionality and independence.</p>
<h2>Redefining the fitness narrative</h2>
<p>The main idea is not to pit resistance training against aerobic exercise but to recognize that they complement each other. Engaging in both forms of exercise is better than relying on one alone. The <a href="https://doi.org/10.1161/CIR.0000000000001189">American Heart Association</a> recently stated that “…resistance training is a safe and effective approach for improving cardiovascular health in adults with and without cardiovascular disease.”</p>
<p>Adopting a nuanced perspective is essential, especially when we guide <a href="https://doi.org/10.1016/j.arr.2021.101368">older individuals</a> who may associate exercise primarily with walking and not realize the limitations imposed by neglecting strength and power training.</p>
<p>Resistance training is not a one-size-fits-all endeavour. It encompasses a <a href="https://doi.org/10.1016/j.jshs.2023.06.005">spectrum of activities</a> tailored to individual capabilities.</p>
<p>It’s time to redefine the narrative around fitness to make more room for resistance training. It’s not necessary to treat it as a replacement for aerobic exercise but to see it as a vital component of a holistic approach to <a href="https://doi.org/10.1249/ESM.0000000000000001">health and longevity</a>.</p>
<p>By shedding stereotypes, demystifying the process and promoting inclusivity, resistance training can become more accessible and appealing to a broader audience, ultimately leading to a new way to perceive and prioritize the benefits of this form of training for <a href="https://doi.org/10.1136/bjsports-2021-105061">health and fitness</a>.</p><img src="https://counter.theconversation.com/content/220269/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Stuart Phillips receives funding from CIHR, NSERC, U.S. NIH, and several industry funders. He is affiliated with Exerkine Corporation. </span></em></p>It’s time for aerobics to share the spotlight with weightlifting as a form of exercise that promotes health and may be de rigueur as we age.Stuart Phillips, Professor, Kinesiology, Tier 1 Canada Research Chair in Skeletal Muscle Health, McMaster UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2200272023-12-26T17:16:54Z2023-12-26T17:16:54ZHow to jump-start your New Year with cold weather running<figure><img src="https://images.theconversation.com/files/567208/original/file-20231222-29-cdexst.jpg?ixlib=rb-1.1.0&rect=494%2C8%2C5497%2C3979&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Checking the weather frequently can serve to preemptively avoid injury pitfalls from extreme cold or slippery surfaces.</span> <span class="attribution"><span class="source">(Pexels)</span></span></figcaption></figure><iframe style="width: 100%; height: 100px; border: none; position: relative; z-index: 1;" allowtransparency="" allow="clipboard-read; clipboard-write" src="https://narrations.ad-auris.com/widget/the-conversation-canada/how-to-jump-start-your-new-year-with-cold-weather-running" width="100%" height="400"></iframe>
<p>As 2024 approaches, many people look to begin the year with resolutions to become more fit. Some people find it challenging to get enthusiastic about outdoor exercise during the winter. However, don’t discount the joys of running in a winter wonderland. It’s accessible, available to all and doesn’t involve gym fees or expensive equipment.</p>
<h2>Health benefits</h2>
<p>First off, exercising has immense physical health benefits such as <a href="https://doi.org/10.1210/jc.2014-2440">increased heart and blood vessel health, increased metabolism</a>, favorable <a href="https://doi.org/10.3390%2Fhealthcare11162348">body composition</a> and enhanced immune function. <a href="https://www.miracle-recreation.com/blog/benefits-of-outdoor-exercise/?lang=can">Regular exercise can also help with mental health including reducing depression, anxiety and improving overall mood</a>. </p>
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Read more:
<a href="https://theconversation.com/exercise-can-help-prevent-and-treat-mental-health-problems-and-taking-it-outside-adds-another-boost-to-those-benefits-202343">Exercise can help prevent and treat mental health problems, and taking it outside adds another boost to those benefits</a>
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<p>In fact, there is some recent evidence to show that outdoor exercise may provide <a href="https://doi.org/10.1038/s41598-022-26093-2">additional improvements in well-being</a>. These improvements could also contribute to combating <a href="https://doi.org/10.1080/09291010802067171">seasonal affective disorders</a> during the winter months and help to combat a slew of <a href="https://doi.org/10.1136/bjsports-2022-106644">seasonal illnesses</a>. So, what can we do to jump in and reap these health benefits in winter? </p>
<h2>Motivation 101</h2>
<p>Before you start running, think about what motivates you. <a href="https://theconversation.com/got-health-goals-research-based-tips-for-adopting-and-sticking-to-new-healthy-lifestyle-behaviours-173740">New year’s resolutions</a> are a great start, but there needs to be a consistent motivator — something that won’t <a href="https://www.cbc.ca/news/canada/newfoundland-labrador/new-years-resolution-janine-hubbard-1.5412777">go away by February</a> — to get you out and running when the weather forecast begins with a minus sign. </p>
<p>If you’re looking for motivation, <a href="https://blog.mercy.com/staying-motivated-exercise-during-cold-weather/">start with these tips for pumping yourself up</a>. Once you’ve found your motivation, lacing up and taking the first (and next) steps, consistently, won’t be as tough. Here’s a few helpful hints to make that winter run a bit easier and much more enjoyable. </p>
<h2>Getting started</h2>
<p>The biggest injury concerns to cold weather running are slippery conditions and <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/frostbite">frostbite</a>. With that in mind, make sure you’re set with the right equipment. When out in the winter, think <strong>COLD</strong>. This is not only an assessment of the weather. <a href="https://lowellstrauss.com/stay-warm-with-c-o-l-d">It’s an acronym that stands for</a>: </p>
<ul>
<li><strong>CLEAN:</strong> Keeping your gear (clothing and shoes) clean, allows them to work properly. Mud and slush on your hands and feet can make you lose heat quickly.<br></li>
<li>Avoid <strong>OVERHEATING</strong>: If it’s your first time exercising in the cold, you might think you have to put on a snowsuit. However, with poorly chosen outfits, you run the risk of overheating.<br></li>
<li><strong>LAYERED</strong> clothing: Wearing a fitted and moisture-wicking base layer, a light but insulating middle layer, and a breathable, but wind- and water-repellent jacket will give you the best of all worlds. Cover the parts of your body most likely to be exposed such as your hands, neck, and face with running gloves, a neck gaiter or scarf, and toque to keep these sites warm. Consider running with a waist bag or backpack, to carry these items along with your phone for safety.<br></li>
<li>Keep your clothing <strong>DRY</strong>: Breathable, but wind and water repellant clothing will keep your clothes from becoming too damp with either sweat or the environmental conditions, which could suck your heat away.<br></li>
</ul>
<p>Finally, understand that clothing is a matter of personal preference. As a coach of local, national and international (Olympic) track and field athletes, Kurt Downes, co-author of this story, has coached athletes who run in shorts with mittens and others who can barely move with so many layers on. Experiment with what works for you, and makes you comfortable. </p>
<h2>Tips for success and safety</h2>
<figure class="align-center ">
<img alt="A runner's shoes standing in snow" src="https://images.theconversation.com/files/567214/original/file-20231222-23-bsi02m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/567214/original/file-20231222-23-bsi02m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/567214/original/file-20231222-23-bsi02m.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/567214/original/file-20231222-23-bsi02m.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/567214/original/file-20231222-23-bsi02m.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=502&fit=crop&dpr=1 754w, https://images.theconversation.com/files/567214/original/file-20231222-23-bsi02m.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=502&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/567214/original/file-20231222-23-bsi02m.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=502&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Keeping your gear (clothing and shoes) clean allows them to work properly. Mud and slush on your hands and feet can make you lose heat quickly.</span>
<span class="attribution"><span class="source">(Piqsels)</span></span>
</figcaption>
</figure>
<p>Make sure you have a clearly defined goal. Do you want to increase fitness, burn calories, enjoy some fresh air or just move your body? Whatever your goal, make it something that is <a href="https://health.clevelandclinic.org/smart-fitness-goals">short-term, sweet and attainable</a>. Leave room to adjust and scale up as you crush those running goals. </p>
<p><strong>Schedule and plan:</strong> Find a slot of time that works best for you and block it out. In winter, it is especially important to plan your runs. My sound advice is to start slow and follow a gradual progression. </p>
<p>Don’t skip ahead despite how well you may be doing. Think about your current level of fitness: you might set out with the intention of running 10 kilometres, but if you’re five kilometres from home and get tired or twist an ankle, the long walk (or hobble) home increases the risks of cold injuries like <a href="https://www.cdc.gov/disasters/winter/staysafe/hypothermia.html">hypothermia and frostbite</a>, and may also mean you’re returning in the dark. </p>
<p><strong>Connect:</strong> Get to nature. Find a local well-lit and travelled trail, a riverfront, a park or take to your neighbourhood streets. Grab a partner, connect with people in your workplace, download a running app or join a running club. Meet at a local spot or pick a hang out spot after your running session. Make it a weekly social event. </p>
<p><strong>Weather check:</strong> Lastly for those of us who have smartphones connected to our hip, have a solid weather app on your home screen. Checking the weather frequently can serve to preemptively avoid injury pitfalls from extreme cold or slippery surfaces. </p>
<h2>Injury prevention</h2>
<p>Be mindful of the times that you head out for runs; if possible, find a time during sunlight hours. It will add a bit of warmth, <a href="https://doi.org/10.1289%2Fehp.116-a160">positively affect mood and increase vitamin D production</a> for bone health and immune function. Run in well-lit areas and wear bright colours so you’re visible to others, especially if running on the road.</p>
<p><strong>Fix your eyes forward:</strong> Focus on what’s coming ahead. It’s easy to get into the zone and lose yourself in thoughts or your favourite tune, but judging the terrain ahead is important to prevent a misplaced step, a twisted ankle <a href="https://www.youtube.com/watch?v=JKZj2W2YyKY">or a slip</a>. </p>
<p><strong>Stride wise:</strong> First, focus on settling into a rhythm at a fixed tempo. This will allow you to create a stride pattern that’s neither too short nor too long to keep on moving. Shortening your stride length will provide more stability when ice and snow are present (this is not the time to work on an Olympic-level stride pattern). If you can’t avoid a snowy or icy patch, it’s probably best to stop and walk around it. </p>
<p><strong>Breathing:</strong> Check your breath. The effects of cold exposure can often impede normal physiological function. Specifically, inhaling cold dry air during physical activity can have <a href="https://doi.org/10.1136/bjsports-2012-091296">adverse health effects on breathing</a>. Especially true for those with compromised respiratory systems or those predisposed to asthma. </p>
<p><strong>Hydration:</strong> Even though it may not seem like an immediate need, it’s important to be well hydrated before and throughout your workouts. Cold and snow don’t mean the air is wet (much of the arctic is actually <a href="https://www.britannica.com/science/cold-desert">classified as a desert</a> because of the lack of precipitation). Also, your body generates a lot of heat, even more when you’re exercising, causing heat loss from sweat. </p>
<p>If you’re just getting started with winter running, know that there are plenty of others out there too. In cities across North America, runners kick-start their year by hitting the streets to cover five-kilometre and 10-kilometre distances <a href="https://www.newyearsrun.com/">on New Year’s Day</a>, which could be a great inspiration to jump-start your winter exercising. Remember, as you get started, make a plan to do it safely.</p><img src="https://counter.theconversation.com/content/220027/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Kurt Michael Downes is affiliated with The Border City Athletics Club, a not-for-profit athletics club.</span></em></p><p class="fine-print"><em><span>Kevin Milne does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Winter running has all the health benefits of aerobic exercise, as well as fresh air. However, be aware of the specific safety and injury-prevention concerns that come with cold weather.Kurt Michael Downes, PhD Student, Kinesiology, University of WindsorKevin Milne, Associate professor, Kinesiology, University of WindsorLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2153772023-10-12T07:42:41Z2023-10-12T07:42:41ZMarathon under 2 hours is closer than ever – scientist shows how Kenya’s Kiptum tests human limits<p>War in the Middle East plunged humanity to <a href="https://abcnews.go.com/International/timeline-surprise-rocket-attack-hamas-israel/story?id=103816006">new lows</a> on Sunday 8 October 2023 that have gripped international attention since. If that were not the case, the world would likely be abuzz with the <a href="https://www.npr.org/2023/10/08/1204559751/kelvin-kiptum-marathan-world-record-chicago#:%7E:text=TED%20Radio%20Hour-,Kelvin%20Kiptum%20breaks%20a%20world%20record%20at%20the%20Chicago%20Marathon,seconds%20at%20the%20Chicago%20Marathon.">breathtaking exploits</a> of a 23-year-old Kenyan who changed running history in Chicago on the same day.</p>
<p>Kelvin Kiptum, running just his third marathon, finished the 42.195 kilometre race in 2h 00m 35s. This lowered the previous world record set by countryman Eliud Kipchoge in Berlin last year, by a whopping 34 seconds. This is the first time that the world record has been obliterated by more than 30 seconds since official ratification began 20 years ago. The better-known Kipchoge comes closest for clipping 30 seconds off his own mark in 2022.</p>
<p>Kiptum’s jaw-dropping average pace was 21 kilometres per hour (13.04 mph) or just 2 minutes and 51.5 seconds per kilometre (4:36.0 min/mile).</p>
<p>My interest as a data scientist and economist (and fellow runner) lies in <a href="https://journals.lww.com/acsm-msse/Abstract/publishahead/A_Statistical_Timetable_for_the_Sub_2_Hour.96666.aspx">analysing</a> the historical progression of the men’s and women’s world marathon records.</p>
<p>Can the extraordinary feats of human endeavour be submitted to statistical analysis?</p>
<p>My approach is to think of the marathon world record progression as a bit like watching developments in technology. In both, <em>many</em> factors can lead to a performance gain. In the case of marathon running, this can include training regime, nutrition, psychological preparedness and equipment. </p>
<p>On 8 October, Kiptum didn’t only set a new mark. He also changed the trajectory of the marathon world record.</p>
<p>By my calculations and analysis he has, in all likelihood, set the scene for the “sub-2 hour” marathon mark to fall in the next few years. Prior to Kiptum’s run, I was less convinced we would see the milestone fall before the end of the decade.</p>
<h2>Why are we still talking about ‘sub-2’?</h2>
<p>Didn’t Kipchoge <a href="https://www.wired.co.uk/article/eliud-kipchoge-ineos-159-marathon">already</a> go “sub-2” back in 2019? Well, not really.</p>
<p>Athletics is one of those sports where official record keeping really counts. Courses have to be measured (three times) to within a centimetre, lines must be crisp and clear, hurdles must be set out in rows with military precision and athletes must crouch frozen in place without as much as a hair moving until the starter’s gun rings out. There’s a whole <a href="https://worldathletics.org/about-iaaf/documents/book-of-rules">rulebook</a> set down by the International Association of Athletics Federation for a road marathon to be called “official”.</p>
<p>And so, when Kipchoge (backed by a <a href="https://www.ineos159challenge.com/">million-dollar</a> funded team) ran as the only “competitor” for 1h 59m and 40s around the <a href="https://www.wien.info/en/prater-hauptallee-130184">Prater Hauptallee</a> in Vienna in October 2019, everyone, including <a href="https://www.runnersworld.com/races-places/a28701150/eliud-kipchoge-two-hour-marathon-ineos-challenge/">Kipchoge</a>, knew this was not the end of the grand search for an official sub-2. </p>
<p>The world record remained at Kipchoge’s own 2h 1m 39s set in the Berlin marathon in September 2018. Kipchoge would go on to lower his own official marathon world record to 2h 1m 9s in September last year, also in the Berlin marathon.</p>
<p>And that is where the official record stayed, until October 8.</p>
<h2>How good was Kiptum’s new world record?</h2>
<p>There are many ways we could answer this question. For amateurs and elites alike, there are so many ways that one could seek to improve their performance. These include (though the list is much longer):</p>
<ul>
<li><p>training choices (volume, intensity, rest, cross-training) </p></li>
<li><p>nutrition (micro- and macro-nutrients, pre-race fuelling, in-race hydration) </p></li>
<li><p>psychological training (set-backs, performance anxiety, boredom, motivation, self-talk) </p></li>
<li><p>equipment tech in shoes and apparel. </p></li>
</ul>
<p>From the standpoint of statistical and economic analysis, after making a few assumptions, we can expect that the arrival of a world record in the marathon might follow a defined pattern. So much so, we can model the historical times, which is to say, fit a mathematical formula to them, and so, gain insights about the present and the future.</p>
<p>Economists have been <a href="https://sites.santafe.edu/%7Ewbarthur/thenatureoftechnology.htm">modelling</a> athletic performance for decades. We now know that so long as the arrival rate of small improvements (think: a new supplement, shoe foam, or training aid) across each factor is roughly consistent over time, we should expect that the summary outcome will have reasonably predictable behaviour. It’s this overall process we can model.</p>
<p>My approach is to fit a model to the average trend of marathon world record times over several decades, and then to estimate the likelihood of going below this trend to run a given time on a given day.</p>
<p>First up, we can model the historical progression of the male world record as if we didn’t know about Kipchoge’s 2022 world record and Kiptum’s new mark. This will tell us how unusual (or unexpected) these times were, from the perspective of history.</p>
<p>What we find is that, whereas Kipchoge’s run on that particular September 2022 day (“+” in figure below) was remarkable, with a likelihood of close to “1 in 4” chance, based on history, Kiptum’s run was, statistically speaking, more impressive. Kiptum’s run (“x” in the figure below) lands closer to the “1 in 10” likelihood line.</p>
<p>In other words, Kiptum’s performance is less expected (or more unusual), based on the historical world record progression line, than Kipchoge’s. This is so even if you take into account the natural progression of the world record we’d expect over the year between the runs.</p>
<p>Given how amazing Kipchoge’s Berlin 2022 run was, that’s saying something.</p>
<h2>Does Kiptum change sub-2 expectations?</h2>
<p>Let’s suppose that a hypothetical runner in the mould of Kiptum was at the start line in future (official) marathons. When would they go sub-2? </p>
<p>By following the “1 in 10” line out into the future, we see that it crosses the 2 hour line in May 2032. This is no different to what I <a href="https://journals.lww.com/acsm-msse/fulltext/2019/07000/a_statistical_timetable_for_the_sub_2_hour.14.aspx">predicted</a> four years ago.</p>
<p>However, what if we allow our modelling procedure to take account of both Kipchoge’s and Kiptum’s new 2022 and 2023 world records respectively?</p>
<p><a href="https://theconversation.com/eliud-kipchoge-broke-the-mens-marathon-record-by-30-seconds-how-close-is-the-official-sub-2-hour-barrier-now-191421">When I add only Kipchoge’s mark</a>, and work with a runner like Kipchoge at “1 in 4” likelihood, the sub-2 moment doesn’t change very much, moving forward by just a few months to November 2031.</p>
<p>However, if we further add Kiptum’s more extraordinary run, something remarkable happens.</p>
<p>First, the model learns to be a bit more accommodating of Kiptum-like performances. In effect, he becomes a bit less extraordinary, tracking closer to the updated “1 in 4” likelihood line.</p>
<p>Second, if we follow this line – that is, we assume that a Kiptum-like runner is at the start line in future official marathons – then we find that the arrival of a sub-2 marathon has been brought forward by <em>five years</em> to March 2027.</p>
<p>In effect, Kiptum (and to some extent Kipchoge in 2022) have been able to nudge all of marathon world-record history just enough to make the sub-2 moment a likely reality in the next few years.</p>
<h2>Will we see more records beyond sub-2?</h2>
<p>These curves tell us something else. If we run them out to the far distant future, they eventually settle on the very fastest time anyone might ever run in the marathon. The “limits”, if you will, of human performance.</p>
<p>If we follow the “Kiptum line” (“1 in 4” likelihood) we find that it settles at 1h 55m 40s. Around 2 minutes faster than my <a href="https://journals.lww.com/acsm-msse/fulltext/2019/07000/a_statistical_timetable_for_the_sub_2_hour.14.aspx">prediction</a> for the same four years ago. Again, Kiptum has made his mark.</p>
<p>If there’s anything reassuring about this analysis, especially for those who love the marathon and this period of amazing running by men and women alike, even <em>when</em> (not if) the sub-2 mark is done, the limit is still over 4 minutes ahead!</p>
<p>In high performance terms, even after someone goes sub-2, there’s still a lot to play for.</p><img src="https://counter.theconversation.com/content/215377/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Simon D Angus has received funding from the Paul Ramsay Foundation, the Judith Neilson Institute, the Scanlon Foundation, and the Public Interest Journalism Initiative and the Defence, Science & Technology Group (Department of Defence). He is a co-founder of SoDa Laboratories, Monash Business School, and co-founder and the Director of the Monash IP Observatory, Monash University, and co-founder and director of KASPR Datahaus Pty Ltd.</span></em></p>Kiptum – and to some extent Kipchoge – have done just enough to make the ‘sub-2’ moment a likely reality in the next few years.Simon D. Angus, Associate Professor, Department of Economics & SoDa Laboratories, Monash Business School, Monash UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2136272023-09-26T17:13:32Z2023-09-26T17:13:32ZBreathing through your nose when you exercise may make your runs easier<figure><img src="https://images.theconversation.com/files/550048/original/file-20230925-29-u3eqzc.jpg?ixlib=rb-1.1.0&rect=8%2C8%2C5343%2C3554&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Nose breathing during intense exercise takes practice. </span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-black-couple-jogging-brooklyn-park-787058611">Monkey Business Images/ Shutterstock</a></span></figcaption></figure><p>Breathing is subconscious. We don’t have to think about it – it just happens. But when we exercise, many of us become more aware of it than we normally are – sometimes thinking about <a href="https://journals.physiology.org/doi/abs/10.1152/jappl.1983.55.4.1160">every breath we take</a>.</p>
<p>During low and moderate-intensity exercises (such as walking and cycling), the majority of us breathe in through our nose and out through our mouths. But the more intense the exercise becomes, the more we tend to breathe entirely through <a href="https://www.researchgate.net/publication/338558548">our mouths</a>. </p>
<p>Most of us would assume that breathing through the mouth is the best technique to use during intense exercise, as it allows more oxygen to reach our muscles. But evidence shows the contrary – and that breathing through your nose may actually be a better technique to use during intense exercise (such as running).</p>
<p>A series of studies have shown that when exercising at different intensities, <a href="https://journals.aiac.org.au/index.php/IJKSS/article/view/3079">less oxygen is used</a> when breathing through the nose compared to breathing through your mouth. While this might not sound like a benefit, this basically means that the body can still perform the same amount of exercise while using less oxygen to perform it.</p>
<p>This could be a real advantage especially for endurance athletes as <a href="https://www.tandfonline.com/doi/pdf/10.2147/OAJSM.S141657">economy of movement</a> is fundamental to success. Think of oxygen like fuel for car. The fewer miles per gallon of fuel a car uses the better its “fuel economy” is. The same applies to oxygen. The less oxygen used per footfall, the less energy a person uses (and therefore the more economical they are). This means you may be able to run further without becoming exhausted as quickly. </p>
<p>Further to this, breathing through your nose is associated with <a href="https://journals.physiology.org/doi/abs/10.1152/jappl.1991.71.2.546">reduced volumes of air</a>. This makes sense, as the nostrils are much smaller than your mouth is, so you can’t draw in as much oxygen at one time. But this study also found that people breathed less frequently through their nose when exercising, which seems less logical.</p>
<p>The key here is understanding that air moves from high pressures to lower pressures to help it go from the air and into the lungs. So although the volume of air is lower in the nasal cavity compared to the mouth, the pressure is higher – meaning the air <a href="https://pubmed.ncbi.nlm.nih.gov/2033006/">moves more quickly</a> into the respiratory system. The result is that oxygen can then be delivered more quickly to the working muscles.</p>
<figure class="align-center ">
<img alt="A man takes a deep breath of air through his nose." src="https://images.theconversation.com/files/550050/original/file-20230925-24-9tk98s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/550050/original/file-20230925-24-9tk98s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/550050/original/file-20230925-24-9tk98s.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/550050/original/file-20230925-24-9tk98s.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/550050/original/file-20230925-24-9tk98s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/550050/original/file-20230925-24-9tk98s.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/550050/original/file-20230925-24-9tk98s.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Breathing through the nose delivers air to the muscles more quickly.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/relaxed-adult-man-breathing-fresh-air-1517688029">Antonio Guillem/ Shutterstock</a></span>
</figcaption>
</figure>
<p>More oxygen is also <a href="https://journals.aiac.org.au/index.php/IJKSS/article/view/4400">released per breath</a>, which explains why there’s no difference in heart rate when breathing orally or nasally during the same exercise. So despite lower volumes of oxygen coming in, this indicates the heart doesn’t need to work harder to deliver it to the muscles. This means the heart is under no additional stress when breathing through your nose during exercise.</p>
<p>Researchers also suggest that breathing through your nose increases production of <a href="https://www.sciencedirect.com/science/article/pii/S1569904819301648?casa_token=d6EkP8L8_OoAAAAA:z8e9EZdgANUVznukTVDIN49aDOFgdzaYkguy7gFZjMvHGPptJaM0tErvEUqyFy1NwEXser6CaeM">nitric oxide</a>, which not only makes it easier for oxygen to reach the lungs and muscles, it may also prevent <a href="https://anatomypubs.onlinelibrary.wiley.com/doi/pdfdirect/10.1002/ar.20782">airborne pathogens</a> (such as viruses) from causing harm. Nitric oxide does this by lowering blood pressure and helping blood flow more easily, allowing that <a href="https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2011.216341?casa_token=M5dXRBbaMmsAAAAA%3AnnhD50fmBeHwquiWryYFwXmrCuDidd6AOTl5mnhQd_43FABsoFUPPSWpjTZ1G0i-DRuJfRYtE-psA77u">much-needed oxygen</a> to reach the working muscles. </p>
<p>In all, it looks like breathing through your nose may actually be of benefit when running. It makes you your movements more economical, reduces the amount of airborne particles your breathe, reduces exercising blood pressure and helps oxygen reach the working muscles more effectively.</p>
<p>Evidence is less clear for other types of exercises (such as weight lifting) which require short, sharp bursts of effort. These types of exercise rely on <a href="https://www.nature.com/articles/s42255-020-0251-4">drawing energy</a> from other sources than oxygen – such as stored sugar (glucose) in our muscles. But these metabolic processes, which become depleted during the exercise, <a href="https://onlinelibrary.wiley.com/doi/full/10.1046/j.1365-201X.1998.0331e.x">still need oxygen to recover</a>. Taking deep breaths through your nose while recovering between sets may help this process to happen <a href="https://journals.physiology.org/doi/abs/10.1152/jappl.1983.55.3.860">more optimally</a>.</p>
<p>But while this all sounds incredibly positive and encouraging, there are some negatives to be aware of. </p>
<p>Breathing only through your nose during exercise is very much a <a href="https://books.google.co.uk/books?hl=en&lr=&id=jp0vEAAAQBAJ&oi=fnd&pg=PA68&dq=learning+to+breathe+nose&ots=5icXxEC7-E&sig=74_FU82oKx7GlxJ7Boo6eF7aGDU&redir_esc=y#v=onepage&q=learning%20to%20breathe%20nose&f=false">learnt process</a>. It shouldn’t be introduced instantly. If you introduce it without training first, it could lead to “<a href="https://vtechworks.lib.vt.edu/handle/10919/114177">air hunger</a>” – a process whereby a small amount of carbon dioxide is retained at the end of each breath. This can cause discomfort and hyperventilation.</p>
<p>As with anything, practice makes perfect. When learning to breathe through your nose, make sure you don’t force air in. Try and relax into the process. Ensure you’re tongue is at the top of your mouth, as this relaxes the jaw and face muscles making it easier to draw a deep breath through your nose. You also may want to alternate between breathing through your nose and your mouth at first until you get more used to breathing solely through your nose. The more you do this, the more the process will become subconscious. </p>
<p>Breathing through your nose while exercising can be very effective. Just be sure to practice and give your body time to adjust to avoid harm.</p><img src="https://counter.theconversation.com/content/213627/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jonathan Melville owns Breakaway Coaching and Analytics. </span></em></p><p class="fine-print"><em><span>Chloe French and Dan Gordon do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Breathing through your nose may help oxygen reach your working muscles faster.Dan Gordon, Associate Professor, Cardiorespiratory Exercise Physiology, Anglia Ruskin UniversityChloe French, PhD Candidate in Sport and Exercise Science, Anglia Ruskin UniversityJonathan Melville, PhD Candidate, Sport and Exercise Science, Anglia Ruskin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2104262023-08-02T12:40:03Z2023-08-02T12:40:03ZHow your genes may determine whether you can be an endurance athlete<figure><img src="https://images.theconversation.com/files/540724/original/file-20230802-25-zuhqu8.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5751%2C3837&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Endurance isn't the only type of fitness linked to genetics.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-people-crosscountry-skiing-nature-endurance-1959056890">Robert Kneschke/ Shutterstock</a></span></figcaption></figure><p>For some of us, no matter how consistently we train, running never seems to get any easier – while others appear to be naturally gifted and can run for miles with ease. Part of this comes down to factors such as the kind of training you do or your diet, but our recent study has shown that genetics may also explain why some people are better at endurance exercise than others. </p>
<p>We found that genetics contribute to how well someone’s body responds to <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0288996">endurance-based exercises</a> – things such as cycling, running and swimming.
This may mean that some have a natural advantage over others when it comes to running long distances.</p>
<p>To conduct our research, we recruited 45 participants in the UK aged between 20 and 40. Just over half were male. All participants were then randomly split into two groups. </p>
<p>The first group were prescribed a strict, eight-week endurance-based running programme. This consisted of a 20-30 minute outdoor run three times per week. </p>
<p>The other group acted as a control group and were instructed to continue with their normal daily routine. During this entire period all physical activity in both groups was monitored. Diet and other lifestyle habits were unchanged. </p>
<p>At the beginning of the study, all participants took a military fitness test called the <a href="https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run-3120264">12-minute Cooper run test</a>, which shows the maximum distance a person can run in 12 minutes. This was to measure their running ability and <a href="https://link.springer.com/article/10.2165/00007256-200029060-00001">aerobic fitness</a>. The test was repeated in the middle and at the end of the study to track changes in fitness.</p>
<p>Participants were also given a <a href="https://muhdo.com/?gclid=Cj0KCQjwiIOmBhDjARIsAP6YhSUB3WI81JP4Q_snYLhh-SBVNeCJNy2m63C8bKJFvO-nJ5UsHuCCdqMaAhTeEALw_wcB">DNA test kit</a> at the end of the training programme to assess their genetic information from a sample of their saliva.</p>
<p>The training group significantly improved their Cooper test score by an average of 11.5% (0.24km). But even with this group performing the exact same <a href="https://journals.humankinetics.com/view/journals/ijspp/12/s2/article-pS2-2.xml">amount of training</a>, and making no changes to their diet or lifestyle habits, people still improved at different rates. </p>
<p>By the end of the study, we found the top performers could run around 20% more (0.45km) within the 12 minutes compared to their baseline results. On the other hand, a few of the participants struggled to see any improvements within the eight weeks of training.</p>
<p>When we looked at the reasons why some showed large improvements while others showed little, we discovered it came down to a participant’s specific genetic profile. We found 18 <a href="https://medlineplus.gov/genetics/understanding/genomicresearch/snp/#:%7E:text=Single%20nucleotide%20polymorphisms%2C%20frequently%20called,building%20block%2C%20called%20a%20nucleotide.">single nucleotide polymorphisms</a>, or SNPs, which were directly associated with the endurance improvements. </p>
<p>SNPs explain how a genetic sequence or a single gene can vary from person to person or population to population. So while our base genetic make-up is the same, what differentiates us are the <a href="https://www.genome.gov/genetics-glossary/Allele">specific genetic variations</a> we have.</p>
<figure class="align-center ">
<img alt="A digital illustration of a DNA strand." src="https://images.theconversation.com/files/540726/original/file-20230802-27-qflmpn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/540726/original/file-20230802-27-qflmpn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=360&fit=crop&dpr=1 600w, https://images.theconversation.com/files/540726/original/file-20230802-27-qflmpn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=360&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/540726/original/file-20230802-27-qflmpn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=360&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/540726/original/file-20230802-27-qflmpn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=452&fit=crop&dpr=1 754w, https://images.theconversation.com/files/540726/original/file-20230802-27-qflmpn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=452&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/540726/original/file-20230802-27-qflmpn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=452&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Specific genetic variations may determine our athletic ability.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-illustration/3d-illustration-colorful-dna-molecule-concept-769966603">ktsdesign/ Shutterstock</a></span>
</figcaption>
</figure>
<p>We discovered that people were able to run longer distances when they had more of these 18 favourable SNPs. Those who did the endurance training programme, but saw little to no improvement, had very few – and in some cases none – of these SNPs. This essentially means that some people have a greater potential when it comes to benefiting from endurance training than others. </p>
<p>It will now be important to conduct research on a larger scale to test if these results are repeatable to confirm our findings. More importantly we need to find out why exactly these SNPs are associated with better endurance performance – and what specific benefits they confer.</p>
<h2>Genetics and exercise</h2>
<p>Our study isn’t the first one to show a link between genetics and fitness. </p>
<p>Other research suggests <a href="https://theconversation.com/how-your-genes-influence-whether-a-certain-type-of-exercise-works-for-you-new-research-169594">up to 44%</a> of a person’s response to endurance training may be influenced by genetics. This would equate to around an extra <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0249501">5% improvement in aerobic fitness</a> over those that do not have such favourable genetics. </p>
<p>This may explain why the participants in our study improved at different rates despite doing the same training programme. Our <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0249501">previous research</a> also showed that genetics play a role when it comes to other types of fitness, including strength training. </p>
<p>However, it’s important to note that current research within this expanding area is overly simplified. A lot of the research to date has only viewed genes in isolation and made assumptions based on that, which may not be entirely accurate. Traits such as someone’s aerobic ability are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6636837/">extremely complicated</a> and likely <a href="https://www.genome.gov/genetics-glossary/Polygenic-Trait#:%7E:text=A%20polygenic%20trait%20is%20a,environment%20and%20are%20called%20multifactorial">influenced by multiple genes</a> and the way they interact.</p>
<p>This would also explain why having one or two advantageous SNPs didn’t equate to better endurance training performance, as supported by our study. This is why it is important for researchers to review a combination of these genes and <a href="https://link.springer.com/article/10.1007/s43465-020-00056-z">how they interact</a> with each other to understand the effect they may have on a person. </p>
<p>Our research reinforces the evidence base which shows genetics play a clear role in the way a person adapts to exercise, but this doesn’t mean you should stop running just because you may not have favourable genetics. For the average person, these favourable genetics will probably only make a small difference in how easy (or difficult) they find it to improve their fitness. </p>
<p>But for <a href="https://heinonline.org/HOL/LandingPage?handle=hein.journals/entersport17&div=6&id=&page=">competitive athletes</a>, trying to push their limits, this could make a big difference in their performance and whether they could earn a gold medal or fail to place. </p>
<p>And while certain genes may make it a little easier for some to improve their endurance capacity compared to others, genetics are only part of the story. Other factors – such as diet, recovery and how hard you train – also play a big role in getting fit.</p><img src="https://counter.theconversation.com/content/210426/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Justin Roberts works for Danone Nutricia Research and Anglia Ruskin University, and has previously received external research funding unrelated to this article.</span></em></p><p class="fine-print"><em><span>Dan Gordon and Henry Chung do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>A growing body of evidence shows there are links between our genetics and fitness.Henry Chung, Lecturer in Sport and Exercise Science, University of EssexDan Gordon, Associate Professor, Cardiorespiratory Exercise Physiology, Anglia Ruskin UniversityJustin Roberts, Professor of Nutritional Physiology, Anglia Ruskin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2069682023-06-06T12:51:53Z2023-06-06T12:51:53ZWeighted vests: should you use them during exercise?<figure><img src="https://images.theconversation.com/files/530108/original/file-20230605-27-fk3adz.jpg?ixlib=rb-1.1.0&rect=12%2C6%2C4252%2C2837&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Weighted vests help boost the intensity of the exercise you're doing.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/uzhgorod-ukraine-september-6-2020-athlete-1810216942">Yanosh Nemesh/ Shutterstock</a></span></figcaption></figure><p>Weighted vests have long been popular with athletes and celebrities such as David Beckham and former Hollyoaks star Gemma Atkinson. But interest in their use may have been piqued recently after Facebook founder Mark Zuckerberg shared a sweaty selfie of himself <a href="https://www.instagram.com/p/Cs1pltwPx1a/">wearing one</a> on Instagram.</p>
<p>Weighted vests usually weigh 5-20kg. They’re typically worn to increase exercise intensity. Some vests are a fixed weight and others contain pockets where different weight plates can be added before putting it on.</p>
<p>Historically, weighted vests have been used to train soldiers to carry heavy loads. These might include protective equipment that soldiers wear, such as <a href="https://academic.oup.com/milmed/article/175/9/664/4344622%22%22">bullet-proof vests</a>, which weigh around 10kg. In some countries, firefighters are also required to <a href="https://nationaltestingnetwork.com/publicsafetyjobs/cpat_info.cfm">train with weighted vests</a> to prepare them for the demands of their job.</p>
<p>More recently, people have been using weighted vests during workout challenges, as part of CrossFit or even while running, in the hope of boosting their fitness. And research backs their benefits.</p>
<p>For instance, <a href="https://www.tandfonline.com/doi/full/10.1080/00140139.2021.1961876">one study found</a> that runners who wore a weighted vest used more oxygen – a marker of fitness – than those who didn’t. </p>
<p>Participants were given a weighted vest (9kg for men and 6kg for women) and instructed to jog at half the intensity they were capable of. Alongside using more oxygen, the weighted vest group had a higher heart rate and burned more calories. The men who wore weighted vests while running also burned more carbohydrates. </p>
<p>These results mean that people who run with a weighted vest may get fitter quicker, and will probably <a href="https://www.sciencedirect.com/science/article/abs/pii/0026049594902593">burn more body fat in the long term</a>. However, you have to be fit to undertake these kinds of challenging workouts and see these types of results. </p>
<figure class="align-center ">
<img alt="A young man wearing a weighted vest runs along a beach." src="https://images.theconversation.com/files/530109/original/file-20230605-15-7t4hd2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/530109/original/file-20230605-15-7t4hd2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/530109/original/file-20230605-15-7t4hd2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/530109/original/file-20230605-15-7t4hd2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/530109/original/file-20230605-15-7t4hd2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/530109/original/file-20230605-15-7t4hd2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/530109/original/file-20230605-15-7t4hd2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Weighted vests may be good for boosting cardiovascular fitness.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-bearded-athlete-training-outdoor-weighted-1432512671">Sergii Kovalov/ Shutterstock</a></span>
</figcaption>
</figure>
<p>Weighted vests can also help to boost intensity during resistance training workouts. One study compared the effect of <a href="https://academic.oup.com/milmed/article/175/9/664/4344622">wearing a weighted vest</a> on participants who undertook a six-week military-style training programme. Participants completed various types of training, including running and calisthenics (a type of resistance training that uses bodyweight exercises to build strength).</p>
<p>The researchers found that the participants who wore the weighted vests showed a nearly 4% improvement in their performance on an uphill treadmill walk compared with the control group who didn’t wear a vest. They also had an almost 4% improvement in the amount of oxygen their body used during exercise. However, the improvements in calisthenics measures (performing push ups and sit-ups) were similar in both the group who wore vests and the group who didn’t. It’s not clear why there was little difference between the two groups. </p>
<p>Weighted vests are also beneficial during less intense workouts. One study found that when men wore a 9kg weighted vest while <a href="https://www.tandfonline.com/doi/full/10.1080/00140139.2021.1961876">walking uphill</a> for ten minutes, their heart rate increased by ten additional beats per minute – a sign their body was working harder. They also burned 6% more calories while wearing the weighted vest compared with when they weren’t wearing one.</p>
<p>So doing something as simple as wearing a weighted vest on your daily dog walk could have a big benefit to your physical health – including your cardiovascular health and metabolism. </p>
<p>While we still don’t have much evidence showing whether weighted vests themselves improve our ability to gain muscle, we do know that wearing them can have big benefits for cardiovascular health. We also don’t have much research on older participants – and what studies we do have have used lighter weights (1-5kg), which may <a href="https://pubmed.ncbi.nlm.nih.gov/10733058/#:%7E:text=Conclusions%3A%20Weighted%20vest%20use%20did,strength%20gains%20or%20bone%20stimulation.">have no effect</a>. It will be important for more research to be done which looks at how weighted vests may benefit many different groups of people.</p>
<h2>Potential risks</h2>
<p>It’s important to note that weighted vests may also come with certain risks. Some research in military personnel found that carrying heavy items on their back or torso carried an increased risk of <a href="https://link.springer.com/article/10.1007/s10926-014-9540-7">musculoskeletal injury</a>, particularly in the legs and the back. This could be because carrying weight increases the <a href="https://pubmed.ncbi.nlm.nih.gov/17337189/#:%7E:text=Increased%2520GRFs%252C%2520particularly%2520in%2520the,associated%2520with%2520military%2520load%2520carriage.">amount of force</a> that exists between the body and the ground – making it harder on the joints when moving. However, much of this research is on carrying loads over 25kg, often more than what is used for weighted vests.</p>
<p>Research also shows that <a href="https://ke.army.mil/bordeninstitute/other_pub/loadcarriagepdf.pdf">military personnel</a> who frequently carry a heavy load experience changes in their <a href="https://pubmed.ncbi.nlm.nih.gov/20496244/">walking and running gait</a>. Typically, this manifests as a shorter stride. These changes probably occur to compensate for carrying more weight – and may in turn increase the risk of injury.</p>
<p>But <a href="https://www.tandfonline.com/doi/full/10.1080/00140139.2021.1961876">my research</a> using weighted vests in CrossFit showed no changes in gait. This suggests that using a weighted vest occasionally during training may not necessarily increase your risk of leg, knee or ankle injury.</p>
<p>Most research suggests the heavier the load, the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8069713/">greater the risk</a> of injury. This is because heavy loads make our <a href="https://link.springer.com/book/10.1007/978-3-319-33012-9">backs and torsos stiffer</a>, which can increase the risk of muscle and tendon strains.</p>
<p>As such, most people in good health who don’t have any existing injuries can probably safely use a weighted vest during their workouts. But to avoid the risk of injury, make sure you start with a light weight at first (around 2-3kg) and gradually increase the weight over several weeks as your body becomes accustomed to it. This will maximise the benefits that weighted vests afford while limiting the risk of injury from pushing too hard too soon.</p><img src="https://counter.theconversation.com/content/206968/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Christopher Gaffney does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Weighted vests have long been popular among CrossFit athletes and celebrities.Christopher Gaffney, Senior Lecturer in Integrative Physiology, Lancaster UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2019922023-04-16T12:23:29Z2023-04-16T12:23:29ZHow does intermittent fasting affect athletic performance? There’s no simple answer<figure><img src="https://images.theconversation.com/files/516395/original/file-20230320-18-lg7o4q.jpg?ixlib=rb-1.1.0&rect=16%2C0%2C5424%2C3646&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Intermittent fasting has become increasingly popular — but does this diet help or hinder athletic performance?</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><p>Intermittent fasting has become increasingly popular and is now gaining a following among athletes. </p>
<p>The practice consists of going without food for periods of varying lengths. Outside these periods, you can eat any type of food in any quantity you want. There are several types of intermittent fasting, including alternative fasting (every other day), modified fasting (reduced calorie intake on two non-consecutive days per week) and time-limited eating (for example, fasting from 6 p.m. to 10 a.m.). </p>
<p>How does intermittent fasting affect athletic performance? And what are the benefits, practical considerations and risks involved?</p>
<p>I am a dietitian nutritionist with a PhD in nutrition from Laval University, and currently a postdoctoral fellow at the Université du Québec à Chicoutimi (UQAC). This article was written in collaboration with Geneviève Masson, a sports nutritionist who advises high performance athletes at the Canadian Sport Institute Pacific and teaches at Langara College in Vancouver.</p>
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À lire aussi :
<a href="https://theconversation.com/le-jeune-intermittent-est-il-pour-vous-voici-ce-quen-dit-la-science-183497">Le jeûne intermittent est-il pour vous ? Voici ce qu’en dit la science</a>
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<h2>Varying effects on athletic performance</h2>
<p>During physical activity, the body primarily uses carbohydrate reserves, called glycogen, as its energy source. During fasting, glycogen reserves decrease rapidly. So in order to meet its energy needs, the body increases its use of lipids (fats).</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/512250/original/file-20230224-2406-b4cons.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">When fasting, glycogen reserves decline rapidly. So in order to meet its energy needs, the body increases its use of lipids (fats).</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>The practice of intermittent fasting has been associated <a href="https://doi.org/10.1016/j.physbeh.2021.113453">with a decrease in fat mass and maintenance of lean mass in athletes</a>. However, as contradictory results of several studies have shown, these changes do not always improve athletic performance.</p>
<p>Several studies reported that aerobic capacity, measured by a VO<sub>2</sub> max test, remained unchanged after intermittent fasting in <a href="https://www.tandfonline.com/doi/full/10.1186/s12970-020-00396-z">elite cyclists</a> and <a href="https://doi.org/10.3390/nu13092941">runners</a>, as well as in well-trained <a href="https://doi.org/10.1249/MSS.0000000000002488">long-distance</a> and <a href="https://doi.org/10.1097/JSM.0b013e3182293891">middle-distance</a> runners. In <a href="https://doi.org/10.3390/nu13092941">trained runners</a>, there was no effect on running time (10 km), level of perceived exertion or heart rate.</p>
<p><a href="https://doi.org/10.5604/20831862.1185888">Trained cyclists</a> reported increased fatigue and muscle soreness during Ramadan, but this may be partly due to dehydration, since fluids are also restricted during this period when you cannot consume anything from sunrise to sunset.</p>
<h2>Power sports</h2>
<p>In the context of fasting, low glycogen (carbohydrate) reserves may limit the execution of repeated, intense efforts. Active adults reported a decreased speed in <a href="https://doi.org/10.1123/ijspp.2016-0125">repeated sprints</a> after fasting 14 hours per day for three consecutive days. </p>
<p>Active students reported decreased power and anaerobic capacity after <a href="https://doi.org/10.1080/17461391.2018.1438520">ten days of intermittent fasting</a> as assessed by the Wingate (stationary bike) test, although the study reported that power increased <a href="https://doi.org/10.3390/ijerph18147227">in the same group</a> after four weeks. </p>
<h2>Strength training</h2>
<p><a href="https://doi.org/10.1186/s12967-016-1044-0">Men</a> and <a href="https://doi.org/10.1093/ajcn/nqz126">women</a> who followed a strength training program had similar gains in muscle mass and strength when practising intermittent fasting compared to a control diet. There was no significant difference in muscle power between <a href="https://doi.org/10.1016/j.nut.2017.12.014">active men</a> who did or did not practise intermittent fasting. However, one study reported an increase in strength and muscular endurance in <a href="https://doi.org/10.1080/17461391.2016.1223173">active young adults</a> after eight weeks of strength training combined with intermittent fasting. </p>
<p>So, as we see, the results vary greatly from one study to another and are influenced by several factors, including the type of fasting and its duration, the level of the athletes, the type of sport they practise and so on. In addition, very few studies have been carried out in women. Also, the <a href="https://doi.org/10.3390/nu12051390">lack of a control group</a> in most studies means the effect of intermittent fasting cannot be isolated. </p>
<p>So for the moment, it is not possible to draw a conclusion about the effectiveness of intermittent fasting on athletic performance. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=473&fit=crop&dpr=1 600w, https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=473&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=473&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=594&fit=crop&dpr=1 754w, https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=594&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/511724/original/file-20230222-25-9yf2rd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=594&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The effects of intermittent fasting on athletic performance, according to the current state of knowledge.</span>
<span class="attribution"><span class="source">(Bénédicte L. Tremblay)</span></span>
</figcaption>
</figure>
<h2>Eating before and after training</h2>
<p>Athletes who wish to use intermittent fasting should consider several practical issues before starting. Are their training schedules compatible with this dietary approach? For example, does the period during which an athlete is allowed to eat allow them to consume enough food prior to doing physical exercise, or to be able to recover after the training? </p>
<p>And, importantly, what about food quality, given that athletes must consume <a href="https://doi.org/10.3390/nu13092941">sufficient protein</a> to recover and maintain their lean body mass and limit negative impacts on their performance?</p>
<h2>Questioning the impacts of — and reasons for — fasting</h2>
<p>Intermittent fasting may result in an energy deficiency that is too great for athletes with high energy needs to overcome. This could be the case for endurance athletes (running, cycling, cross-country skiing, triathlon, etc.) due to their high volume of training. These athletes may end up suffering from <a href="https://doi.org/10.1136/bjsports-2018-099193">Relative energy deficiency in sport (RED-S)</a>, a syndrome that affects hormone secretion, immunity, sleep and protein synthesis, among other things. If the deficit is prolonged, this will have an adverse effect on an athlete’s performance. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/512249/original/file-20230224-2083-7gbjli.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Intermittent fasting could result in an energy deficiency that is too great for athletes with high energy requirements, including endurance athletes, to overcome due to their high volume of training.</span>
<span class="attribution"><span class="source">(Geneviève Masson)</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>It is also important to question the motivation for adopting a dietary practice as strict as intermittent fasting. Some people do it for religious reasons such as Ramadan. Others are motivated by weight control goals and the hope of achieving an “ideal” body according to socio-cultural norms. </p>
<p>A <a href="https://doi.org/10.1016/j.eatbeh.2022.101681">recent study</a> showed a significant association between intermittent fasting in the past 12 months and eating disorder behaviours (overeating, compulsive exercise, vomiting and laxative use). Although this study does not determine whether fasting causes eating disorders, or eating disorders lead to fasting, it does highlight an associated risk in this practice. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/512248/original/file-20230224-1965-b4cons.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">A recent study showed a significant association between intermittent fasting in the past 12 months and eating disorder behaviours.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>Finally, the potential impact of intermittent fasting on social interactions must also be considered. A fasting schedule may limit participation in social activities that involve food. What is the risk of negatively influencing the eating behaviours of other family members, especially children or teenagers who see their parents abstain from eating and skip meals?</p>
<h2>Is this a good or bad idea?</h2>
<p>With such conflicting scientific data, it is not possible at this time to come to a conclusion about the effects of intermittent fasting on sports performance. </p>
<p>Further studies are needed before this practice can be recommended, especially for seasoned athletes. Furthermore, the potential negative effects on other aspects of health, including eating habits and social interactions, are not negligible.</p><img src="https://counter.theconversation.com/content/201992/count.gif" alt="La Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Bénédicte L. Tremblay has received funding from the Canadian Institutes of Health Research.</span></em></p><p class="fine-print"><em><span>Catherine Laprise ne travaille pas, ne conseille pas, ne possède pas de parts, ne reçoit pas de fonds d'une organisation qui pourrait tirer profit de cet article, et n'a déclaré aucune autre affiliation que son organisme de recherche.</span></em></p>Does intermittent fasting have a negative or positive effect on athletic performance? At the moment, the scientific data about this is contradictory.Bénédicte L. Tremblay, Nutritionniste et stagiaire postdoctorale, Université du Québec à Chicoutimi (UQAC)Catherine Laprise, Professeur UQAC, Co-titulaire de la Chaire de recherche en santé durable du Québec et Directrice du Centre intersectoriel en santé durable de l'UQAC, Université du Québec à Chicoutimi (UQAC)Licensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1988542023-02-24T13:12:03Z2023-02-24T13:12:03ZWhy are so many Gen Z-ers drawn to old digital cameras?<figure><img src="https://images.theconversation.com/files/508381/original/file-20230206-19-4a5n1e.jpg?ixlib=rb-1.1.0&rect=287%2C473%2C4423%2C2925&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">A student on a school bus holding a digital point-and-shoot camera.</span> <span class="attribution"><a class="source" href="https://commons.wikimedia.org/wiki/File:Student_on_school_bus_holding_camera.jpg">Jason Zhang/Wikimedia Commons</a></span></figcaption></figure><p>The latest digital cameras boast ever-higher resolutions, better performance in low light, smart focusing and shake reduction – and they’re <a href="https://www.tomsguide.com/us/best-phone-cameras,review-2272.html">built right into your smartphone</a>.</p>
<p>Even so, some Gen Z-ers are now opting for <a href="https://www.nytimes.com/2023/01/07/technology/digital-cameras-olympus-canon.html">point-and-shoot digital cameras from the early 2000s</a>, before many of them were born.</p>
<p>It’s something of a renaissance, and not just for older cameras. The digital camera industry as a whole is seeing a resurgence. Previously, industry revenue peaked in 2010 and was shrinking annually through 2021. Then it saw new growth in 2022, and <a href="https://www.statista.com/outlook/cmo/consumer-electronics/tv-radio-multimedia/digital-cameras/worldwide">it is projected to continue growing for the coming years</a>. </p>
<p>But why?</p>
<p><a href="https://www.lifewire.com/why-digital-cameras-are-cool-again-and-how-to-make-the-most-of-them-7099549">One explanation</a> is nostalgia, or a yearning for the past. And indeed, <a href="https://theconversation.com/how-coronavirus-made-us-nostalgic-for-a-past-that-held-the-promise-of-a-future-140651">nostalgia can be an effective coping strategy</a> in times of change and upheaval – the COVID-19 pandemic is just one of the disorienting shifts of the past few decades.</p>
<p>But my research on <a href="https://books.emeraldinsight.com/page/detail/information-experience-in-theory-and-design/?k=9781839093692">people’s experiences with technology</a>, which <a href="https://doi.org/10.3390/info10100297">includes photography</a>, suggests a deeper explanation: seeking meaning. </p>
<p>It’s not that these Gen Z-ers are longing to return to childhood, but that they are finding and expressing their values through their technological choices. And there’s a lesson here for everyone.</p>
<h2>The human need for meaning</h2>
<p>Humans have many needs – food, shelter, sex and so on. But humans also <a href="https://academic.oup.com/book/6301">feel the urge to find meaning in life</a>. </p>
<p>Meaning is <a href="https://blogs.scientificamerican.com/beautiful-minds/the-differences-between-happiness-and-meaning-in-life/">different from happiness</a>. Though happiness and meaning are <a href="https://doi.org/10.1080/17439760802303044">often correlated</a>, meaning doesn’t necessarily include the pleasure that characterizes happiness. Meaningful pursuits may involve struggle, suffering or even sacrifice. <a href="https://doi.org/10.1145/2858036.2858225">Meaning also lasts longer</a>, whereas happiness is fleeting.</p>
<p>What does meaning do for people? </p>
<p>At its core, meaning is about identifying one’s values and making choices to develop oneself as a person. It allows a person to engage with the various aspects of their personality – “the multitudes” contained therein, as <a href="https://theconversation.com/guide-to-the-classics-walt-whitmans-leaves-of-grass-and-the-complex-life-of-the-poet-of-america-116055">Walt Whitman</a> wrote. </p>
<p>Put differently, meaning is about weaving a personal narrative from the facts of life. And it really is a need, not just something that’s nice to have. <a href="https://global.oup.com/academic/product/finding-meaning-in-an-imperfect-world-9780190657666?cc=us&lang=en&">Meaning is what makes life feel valuable and worth living</a>.</p>
<h2>Seeking meaning with technology</h2>
<p>Why do people adopt one technology over another? According to what scholars call the <a href="https://www.sciencedirect.com/topics/social-sciences/technology-acceptance-model">technology acceptance model</a>, people consider two major aspects when choosing a technology: its perceived usefulness and its perceived ease of use.</p>
<p>But certainly there are other considerations, especially for personal technologies. People choose some technologies for <a href="https://aisel.aisnet.org/jais/vol15/iss2/1/">the way they contribute to meaning</a>. And the search for meaning extends beyond choosing a technology to the way a person uses and experiences it. For example, many people <a href="https://doi.org/10.1037/qup0000232">use social media in constructing their sense of self</a>.</p>
<p>In my own research, I <a href="https://doi.org/10.1002/asi.24142">discerned four themes involved</a> in people’s meaningful experiences with technology: </p>
<ol>
<li><strong>Presence</strong>: People choose formats and technologies that will help them be more present and attentive during the experience.</li>
<li><strong>Centripetal force</strong>: A person’s relationship with the technology begins with a central practice but gradually expands to become a bigger part of their life. For example, as a person’s photography practice becomes more meaningful, they may find themselves printing photos, curating their collection and shopping for more equipment.</li>
<li><strong>Curiosity</strong>: A sense of wonder and interest guides the experience. </li>
<li><strong>Self-construction</strong>: Meaningful experiences with technology contribute to the person’s sense of self.</li>
</ol>
<p>In <a href="https://doi.org/10.1177/0165551516670099">my research on ultra-distance runners</a>, who run races even longer than marathons, I saw all these elements at play. Runners chose particular shoes, GPS watches, sensors and software – or avoided them – in part to be more present with their bodies.</p>
<p>This can make the running itself more meaningful, along with other activities such as <a href="https://doi.org/10.1108/AJIM-03-2017-0071">writing race recaps</a>, keeping a training log and sharing photos. </p>
<figure class="align-center ">
<img alt="Runner wearing orange pinnie checks watch." src="https://images.theconversation.com/files/512084/original/file-20230223-5838-ucxxfs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/512084/original/file-20230223-5838-ucxxfs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/512084/original/file-20230223-5838-ucxxfs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/512084/original/file-20230223-5838-ucxxfs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/512084/original/file-20230223-5838-ucxxfs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/512084/original/file-20230223-5838-ucxxfs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/512084/original/file-20230223-5838-ucxxfs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Marathoner Youssef Sbaai checks his watch after winning the Sofia Marathon in October 2020.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/news-photo/youssef-sbaai-of-morocco-seen-checking-his-watch-after-news-photo/1229021181?phrase=runner%20checking%20watch&adppopup=true">Artur Widak/NurPhoto via Getty Images</a></span>
</figcaption>
</figure>
<p>Over time, running becomes a central part of a person’s identity – they become “a runner.” In the end, long-distance running is not always enjoyable, <a href="https://doi.org/10.1080/00948705.2016.1206826">but it is definitely meaningful</a>.</p>
<p>And so technology, whether it’s the kind associated with running or some other activity, becomes a key way people can discern their values and make choices that support and better embody those values. </p>
<h2>The meaning within old digital cameras</h2>
<p>In this context, using a standalone digital camera immediately enhances the meaningfulness of an experience. Meaning is about exercising choice, and nowadays most people don’t own a camera at all – they just use their smartphone. </p>
<p>Digital cameras also enable presence: You need to remember to carry the camera around, and in return it won’t give you notifications or show you other apps while you’re shooting.</p>
<figure class="align-right ">
<img alt="A sleek and minimalist point-and-shoot digital camera from 2008." src="https://images.theconversation.com/files/508397/original/file-20230206-15-tnvv3.JPG?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/508397/original/file-20230206-15-tnvv3.JPG?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=519&fit=crop&dpr=1 600w, https://images.theconversation.com/files/508397/original/file-20230206-15-tnvv3.JPG?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=519&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/508397/original/file-20230206-15-tnvv3.JPG?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=519&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/508397/original/file-20230206-15-tnvv3.JPG?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=652&fit=crop&dpr=1 754w, https://images.theconversation.com/files/508397/original/file-20230206-15-tnvv3.JPG?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=652&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/508397/original/file-20230206-15-tnvv3.JPG?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=652&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">A 2008 Nikon Coolpix S520, one example of the kinds of digital cameras seeing a resurgence today.</span>
<span class="attribution"><span class="source">Simon Speed/Wikimedia Commons</span></span>
</figcaption>
</figure>
<p>That goes for any standalone camera. But old cameras, in particular, have a set of qualities that help users make meaning. </p>
<p>First, the image quality is poorer. But on social media, photos that get posted are less about polish and precision and more about sharing experiences and telling stories. As social media theorist Nathan Jurgenson writes in his book “<a href="https://www.versobooks.com/books/2947-the-social-photo">The Social Photo</a>,” “As a medium, social photography becomes an important means to experience something not representable as an image but instead as a social process: an appreciation of impermanence for its own sake.”</p>
<p>As a person chooses which photos to share and how to edit them, they are expressing their values and developing their sense of self. To some extent, smartphone photo filters allow for some of this expression, but old digital cameras produce different kinds of visual effects and lack <a href="https://store.google.com/intl/en/ideas/articles/what-is-an-ai-camera/">the automated features</a> designed to professionalize the look of each image.</p>
<p>Older cameras also introduce challenges in getting the images onto social media. They require cables, software and multiple steps to transfer the images. It’s a far cry from one-click <a href="https://theconversation.com/chatgpt-dall-e-2-and-the-collapse-of-the-creative-process-196461">image generation with artificial intelligence</a>. What this means is that photography involves many more activities beyond simply taking photos. Photography becomes a bigger part of one’s life. </p>
<p>All this friction increases a person’s involvement in the process, inviting choices along the way. This is precisely the thinking behind <a href="https://doi.org/10.1145/2556288.2557178">the slow technology movement</a>, which aims to design technology for goals like self-reflection, rather than efficiency or productivity. Research on meaningful design shows <a href="https://doi.org/10.1145/3064857.3079126">people form stronger attachments to products</a> when they have to make more choices or get more involved. </p>
<p>When it comes to finding meaning in older forms of photography – whether you use a digital camera or a film camera – the slower process of creating and sharing images outweighs the speed, efficiency and crisp imagery of smartphone cameras. </p>
<h2>Crafting a more meaningful life</h2>
<p>The meaning hidden within old digital cameras contains broader lessons.</p>
<p>In recent years, critics have bemoaned <a href="https://www.tabletmag.com/sections/news/articles/everything-is-broken">the rupturing of social institutions</a> and the transformation of digital platforms into places that merely serve as <a href="https://www.wired.com/story/tiktok-platforms-cory-doctorow/">vehicles to sell ads and collect data from users</a>. During the pandemic, life itself threatened to go digital with all <a href="https://theconversation.com/what-is-the-metaverse-and-what-can-we-do-there-179200">the hype surrounding the metaverse</a>. </p>
<p>I believe that a key to living well in the near future is to identify where you can create choices, so you don’t feel like you’re drifting along at the mercy of algorithms and the whims of Big Tech.</p>
<p>Perhaps you could start <a href="https://www.nytimes.com/2022/12/15/style/teens-social-media.html">a chapter of the Luddite Club</a> – as a group of teens in Brooklyn recently did – and play board games in the park on weekends. Perhaps you could opt for a paper book rather than a podcast, specifically because you can’t do something else while you’re reading it.</p>
<p>On the surface, deliberately rejecting the latest, flashiest forms of technology may seem like a problem – “You’ll be left behind and miss out!” </p>
<p>But on the other hand, slowing down life by engaging with slower technology creates space to make choices more thoughtfully in relation to your values – and cultivate more meaningful involvement in your own life.</p><img src="https://counter.theconversation.com/content/198854/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Tim Gorichanaz does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Smartphone cameras tend to be more advanced than their clunky, point-and-shoot predecessors. But the allure of cameras from the early 2000s reflects a broader search for meaning.Tim Gorichanaz, Assistant Teaching Professor of Information Studies, Drexel UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1932212023-02-08T23:16:03Z2023-02-08T23:16:03ZCan beetroot really improve athletic performance?<figure><img src="https://images.theconversation.com/files/502267/original/file-20221220-12-uv9t4t.jpg?ixlib=rb-1.1.0&rect=34%2C317%2C4566%2C2855&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/two-glasses-beetroot-juice-on-white-1518235694">Shutterstock</a></span></figcaption></figure><p>Beetroot is gaining <a href="https://www.tiktok.com/discover/beet-root-performance-improver">popularity</a> as a <a href="https://www.washingtonpost.com/national/health-science/beet-juice-gains-traction-as-an-evidence-based-aid-for-athletes/2019/03/22/8e93b1cc-45a2-11e9-90f0-0ccfeec87a61_story.html">performance-enhancer</a> for athletes and those wanting to gain a competitive advantage in running and cycling. </p>
<p>Some people juice beetroot, some eat it, others mix up a drink from the powdered form. But will it make a noticeable difference on how quickly we run a race or cycle up a hill?</p>
<h2>Small benefits for some</h2>
<p>A large <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7494956/">systematic review in 2020</a> included 80 clinical trials, in which the included studies had participants randomly assigned to consume beetroot juice or not. It found consuming beetroot juice provided performance benefits for athletes. </p>
<p>In sports where every second or centimetre counts, this can be a significant improvement. In a <a href="https://pubmed.ncbi.nlm.nih.gov/21471821/">16.1 kilometre cycling time trial</a> the gains linked to beetroot consumption were equivalent to 48 seconds. </p>
<p>But when the authors analysed subgroups within these studies they found beetroot juice wasn’t effective for women or elite athletes – though this could be because there were too few study participants in these groups to draw conclusions.</p>
<figure class="align-center ">
<img alt="Man runs" src="https://images.theconversation.com/files/502265/original/file-20221220-22-tq0w6h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/502265/original/file-20221220-22-tq0w6h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/502265/original/file-20221220-22-tq0w6h.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/502265/original/file-20221220-22-tq0w6h.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/502265/original/file-20221220-22-tq0w6h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/502265/original/file-20221220-22-tq0w6h.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/502265/original/file-20221220-22-tq0w6h.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Beetroot juice may provide a small performance benefit.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/man-in-green-t-shirt-and-black-shorts-running-on-the-park-5037354/">Ketut Subiyanto/Pexels</a></span>
</figcaption>
</figure>
<p>Another large systematic review in 2021 of 73 studies that looked at <a href="https://www.tandfonline.com/doi/full/10.1186/s12970-021-00450-4">endurance athletes</a> (who run, swim or cycle long distances) found similar results. Supplementation with beetroot (and other vegetables rich in nitrate) improved their time to exhaustion by an average of 25.3 seconds and the distance travelled by 163 metres. </p>
<p>This improvement was seen in recreational athletes, but not in elite athletes or sedentary people. This analysis didn’t look specifically at women.</p>
<h2>What is it about beetroot?</h2>
<p>Beetroots are rich in nitrate and <a href="https://theconversation.com/were-told-to-eat-a-rainbow-of-fruit-and-vegetables-heres-what-each-colour-does-in-our-body-191337?utm_source=twitter&utm_medium=bylinetwitterbutton">anthocyanins</a>. Both provide health benefits but it’s primarily the nitrates that give the performance benefits.</p>
<p>Once ingested, the nitrate is converted in the mouth by the local bacteria into nitrite. In the acidic conditions of the stomach, the nitrite is then <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863140/">converted</a> to nitric oxide, which is absorbed into the bloodstream. </p>
<p><a href="https://www.sciencedirect.com/science/article/pii/S1089860316300015?via%3Dihub">Nitric oxide</a> dilates blood vessels, which delivers oxygen more quickly to the muscles, so energy can be burned to fuel the exercising muscles. </p>
<p>The result is that less energy is used for performance, which means it takes longer to tire. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/why-nitrates-and-nitrites-in-processed-meats-are-harmful-but-those-in-vegetables-arent-170974">Why nitrates and nitrites in processed meats are harmful – but those in vegetables aren’t</a>
</strong>
</em>
</p>
<hr>
<h2>How can I use beetroot juice?</h2>
<p>The <a href="https://www.ais.gov.au/nutrition/supplements/group_a">Australian Institute of Sport</a> (AIS) has assessed beetroot and classified it as a Group A supplement. This means there is strong scientific evidence for use in specific situations in sport.</p>
<p>The AIS <a href="https://www.ais.gov.au/__data/assets/pdf_file/0005/1001102/Beetroot-juice-Infographic-2pg.pdf">advises</a> beetroot supplementation can be beneficial for exercise, training and competitive events that lasts 4–30 minutes and in team sports with intermittent exercise.</p>
<p>For performance benefits, the AIS advises the beetroot product (be it juice, powder or food) should have between 350–600mg of inorganic nitrate in it. Check the label. There are several concentrated juices available on the market. </p>
<p><a href="https://www.sciencedirect.com/science/article/pii/S2212267211019484?via%3Dihub">Beetroot contains about 250mg per 100g</a> of nitrate, so you need to consume at least 200g of baked beetroot to get the same effect. </p>
<figure class="align-center ">
<img alt="Roasted beetroot and garlic in a pan" src="https://images.theconversation.com/files/507278/original/file-20230131-26-40xau8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/507278/original/file-20230131-26-40xau8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/507278/original/file-20230131-26-40xau8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/507278/original/file-20230131-26-40xau8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/507278/original/file-20230131-26-40xau8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/507278/original/file-20230131-26-40xau8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/507278/original/file-20230131-26-40xau8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">You need to consume a large portion of beetroot to have the same effect.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/roasted-beetroots-cast-iron-skillet-on-668286019">Shutterstock</a></span>
</figcaption>
</figure>
<p>To give the nitrates time to be converted to nitric oxide and absorbed into your bloodstream, you need to <a href="https://www.ais.gov.au/__data/assets/pdf_file/0005/1001102/Beetroot-juice-Infographic-2pg.pdf">consume</a> the product 2–3 hours before training or competition. You may get added benefits drinking beetroot juice for several days leading up to training or competition.</p>
<p>However, don’t use antibacterial products like mouthwashes, chewing gums or lollies. These will kill the bacteria in your mouth needed to convert the nitrate to nitrite.</p>
<h2>Are there any downsides?</h2>
<p>Your urine will turn red, and this will make it difficult to determine if you are <a href="https://theconversation.com/why-do-i-wake-up-thirsty-183731">dehydrated</a>. Your poo may also turn red.</p>
<p>Some people may experience an upset stomach when consuming beetroot juice. So try drinking it while training to determine if you have any problems. You don’t want to find this out on competition day.</p>
<h2>What about nitrate from the rest of your diet?</h2>
<p>While it’s difficult to consume enough nitrate to boost your athletic performance directly from vegetables before an event, consuming five serves of vegetables a day will help keep the nitric oxide levels elevated in your blood.</p>
<p>Vegetables higher in nitrate include celery, rocket, spinach, endive, leek, parsley, kohlrabi, Chinese cabbage and celeriac. There isn’t clear evidence about the effect of cooking and storage on nitrate levels, so it’s probably best to eat them in the way you enjoy the most.</p>
<p>However, it’s best to avoid <a href="https://www.theguardian.com/society/2022/dec/27/too-much-nitrite-cured-meat-brings-clear-risk-of-cancer-say-scientists">cured meats with added nitrate</a>. The additive is used to stop the growth of bacteria and adds flavour and colour, but the resulting sodium nitrite can increase the risk of cancer.</p>
<p>While beetroot may give you a small performance boost, don’t forget to tailor the rest of your training as well. Ensure you have enough carbohydrates and protein, and that you drink enough water. You may need to consult an exercise scientist and an accredited practising sports dietitian to get the best outcome.</p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/do-athletes-really-need-protein-supplements-92773">Do athletes really need protein supplements?</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/193221/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Evangeline Mantzioris is affiliated with Alliance for Research in Nutrition, Exercise and Activity (ARENA) at the University of South Australia. Evangeline Mantzioris has received funding from the National Health and Medical Research Council, and has been appointed to the National Health and Medical Research Council Dietary Guideline Expert Committee.</span></em></p>Some people juice beetroot, some eat it, others mix up a drink from the powdered form. Here’s how it might affect your athletic performance.Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1978422023-02-01T06:12:07Z2023-02-01T06:12:07ZShin splints: an expert explains how to avoid them<figure><img src="https://images.theconversation.com/files/506795/original/file-20230127-23-zg5jn5.jpg?ixlib=rb-1.1.0&rect=49%2C16%2C5495%2C3635&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Shin splints, better known as medial tibial stress syndrome, can be avoided.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/cropped-shot-young-runner-holding-his-1023221008">luckyraccoon/ Shutterstock</a></span></figcaption></figure><p>So you’re out for a leisurely jog and everything is going great – until you start to feel pain. That distinctive, shooting pain, up your shin. Even when you stop running, every time you put weight on your foot soreness shoots up your lower leg. There’s little doubt: you’ve got shin splints.</p>
<p>Shin splints is the term commonly used to describe what’s actually known as medial tibial stress syndrome. The injury is characterised by a diffuse pain along the inside of the shin bone (tibia) that’s aggravated by activity. </p>
<p>It’s thought that <a href="https://www.tandfonline.com/doi/abs/10.1080/00913847.2018.1537861">between 9% and 20% of runners</a> will suffer from shin splints at some point in their life – though novice runners are almost <a href="https://www.sciencedirect.com/science/article/pii/S1440244018301798?casa_token=wTiaN75wevMAAAAA:9twEBwGuU0yN4fsWIoKQa4OGoKr7Wv1uWcOxmwloJX1fgwE-OUMRVCQze6lSkWhiDFtBQvjS">twice as likely</a> to suffer from injury compared to more experienced runners. Fortunately, there are many things you can do to lower your risk of this pesky injury – and prevent it from happening again.</p>
<h2>Why shin splints happen</h2>
<p>There are a number of risk factors that increase your likelihood of developing shin splints. Some of these we can control and make changes to prevent, others we can’t.</p>
<p>For example, sharp increases in the amount of running you do and how often, or adding in high impact exercises, such as jumping, makes <a href="https://www.sciencedirect.com/science/article/pii/S1440244018301798?casa_token=wTiaN75wevMAAAAA:9twEBwGuU0yN4fsWIoKQa4OGoKr7Wv1uWcOxmwloJX1fgwE-OUMRVCQze6lSkWhiDFtBQvjS">shin splints (and other injuries) more likely</a>. Adjusting the amount of running or the types of exercise you do can very easily lower your risk.</p>
<p><a href="https://journals.sagepub.com/doi/pdf/10.1177/1941738116673299?casa_token=kO-vSNPHvK4AAAAA:k-BZIx1y7xTmIpoCcu_2D68aWGKRPBXVl2FSURDXfkMx9hVwyxZCyGl1wCcm8lK1mA4u3JwO-dU">Being overweight or obese</a> may also increase your likelihood of shin splints. It’s thought excess weight places greater demand on the body’s joints and muscles when exercising. As such, losing weight may help lower the risk of shin splints somewhat. </p>
<p>But other risk factors aren’t so easily adjusted. For instance, being a woman actually increases your risk of shin splints compared to men by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3873798/pdf/oajsm-4-229.pdf">as much as 71%</a> – though it’s unclear why. </p>
<p>People who have low arches or “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3873798/pdf/oajsm-4-229.pdf">flat feet</a>” also have a greater likelihood of shin splints, as do people whose hips tend to <a href="https://journals.sagepub.com/doi/pdf/10.1177/1941738116673299?casa_token=kO-vSNPHvK4AAAAA:k-BZIx1y7xTmIpoCcu_2D68aWGKRPBXVl2FSURDXfkMx9hVwyxZCyGl1wCcm8lK1mA4u3JwO-dU">rotate outwards excessively</a>.</p>
<p>Not to mention previous running injuries – whether that’s shin splints or other common injuries, such as plantar fasciitis – makes you <a href="https://journals.sagepub.com/doi/pdf/10.1177/1941738116673299?casa_token=kO-vSNPHvK4AAAAA:k-BZIx1y7xTmIpoCcu_2D68aWGKRPBXVl2FSURDXfkMx9hVwyxZCyGl1wCcm8lK1mA4u3JwO-dU">twice as likely</a> to suffer from subsequent instances of shin splints.</p>
<p>Whether or not you’re at a higher risk of developing shin splints, there are many things you can do to prevent them happening. Here’s how:</p>
<p><strong>1. Progress gradually</strong></p>
<p>When running, track your distance, your run time and the terrain you encounter. Having an idea of your running “load” will make it easier for you to increase your training more gradually and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3290924/">avoid shin splints</a>.</p>
<p><strong>2. Take time to recover</strong></p>
<p>Prioritise <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8057706/">adequate sleep</a>, good hydration, a <a href="https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p189.xml?content=pdf">nutritious diet</a> and ensure you have rest days spread throughout the week. Allowing the body to recover between running sessions is essential for reducing the risk of injury.</p>
<p><strong>3. Build strength</strong></p>
<p>Regular strength training will help reduce your risk of injury. This is because strength training helps improve the tolerance of the muscles, tendons and bones to the <a href="https://journals.sagepub.com/doi/full/10.1177/0363546520969205?casa_token=9lcNP6mT5OYAAAAA%3AcfPG33UCEhuGNhNSvWL-HToV1uYPpvC7GSBcoXw11nA2EhmGT5-QvNcmXW4kOWpeqRyiveC11ik">demands of running</a>.</p>
<figure class="align-center ">
<img alt="A young woman performs a barbell squat in a gym." src="https://images.theconversation.com/files/506812/original/file-20230127-22-yokqkh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/506812/original/file-20230127-22-yokqkh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=389&fit=crop&dpr=1 600w, https://images.theconversation.com/files/506812/original/file-20230127-22-yokqkh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=389&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/506812/original/file-20230127-22-yokqkh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=389&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/506812/original/file-20230127-22-yokqkh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=489&fit=crop&dpr=1 754w, https://images.theconversation.com/files/506812/original/file-20230127-22-yokqkh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=489&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/506812/original/file-20230127-22-yokqkh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=489&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Strength training may also prevent shin splints.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/fit-young-woman-lifting-barbells-looking-432200833">Ground Picture/ Shutterstock</a></span>
</figcaption>
</figure>
<h2>Recovering properly</h2>
<p>If you suspect you might currently be suffering with shin splints, the right care early on is important for recovery. </p>
<p>First, you need to determine whether your pain is indeed caused by shin splints. Shin splints will cause pain on the inside of the shin bone (tibia) which usually worsens with running or jumping. You may also find your pain resides when you’re resting or even during your normal, daily activities. </p>
<p>An important factor is determining the source of pain. With shin splints, it’s difficult to determine the exact source, as the whole shin tends to hurt. If your pain is pinpoint, there’s a chance you may have a different injury – such as a stress fracture.</p>
<p>If you aren’t certain what the injury is, it’s best to seek medical advice to ensure you’re getting the right treatment. But if you’re certain it’s shin splints, be sure to:</p>
<p><strong>1. Use ice or cold water</strong></p>
<p>Using an ice pack or running your leg under cold water just after exercise will help you to manage the pain associated with shin splints. It’s recommended you do this for around 10-15 minutes every two hours for as long as pain lasts.</p>
<p><strong>2. Ease off the running</strong></p>
<p>Cycling, elliptical training, swimming and rowing are all <a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/medial-tibial-stress-syndrome">great alternatives</a> to keep active while also allowing the injury to recover as these may not cause you pain like running does. Some people may be able to continue running but at a slower pace or for shorter distances. But if you do decide to run, keep an eye on your pain levels and don’t push yourself. </p>
<p><strong>3. Take it slow</strong></p>
<p>When you feel able to return to running, it’s important to gradually increase the amount of running you do. This will help you avoid <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3290924/">re-injuring yourself</a>. </p>
<p><strong>4. Tape up your leg</strong></p>
<p>Using <a href="https://www.tandfonline.com/doi/full/10.1080/00913847.2021.1949253?scroll=top&needAccess=true&role=tab">kinesiology tape</a> (an elastic, adhesive tape) on your injured leg may provide <a href="https://www.jospt.org/doi/abs/10.2519/jospt.2008.2791">pain relief</a> and <a href="https://journals.humankinetics.com/view/journals/jsr/27/6/article-p560.xml">support</a> the injured area during activity.</p>
<p>If your injury is particularly bad, you might want to consider visiting a physiotherapist who can give you a personalised rehab plan, or may recommend <a href="https://journals.lww.com/c-orthopaedicpractice/Citation/2022/07000/Effect_of_extracorporeal_shockwave_therapy_on.14.aspx">specialised therapies</a> that may improve recovery.</p>
<p>While shin splints are frustrating, it’s extremely important to be patient. Research suggests it takes around <a href="https://www.sciencedirect.com/science/article/pii/S1440244018306236">eight weeks</a> on average for shin splints to go away (though this can vary). If you don’t take the time to recover initially, it may make your injury worse.</p><img src="https://counter.theconversation.com/content/197842/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Nathan Liddle does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Between 9% and 20% of runners will suffer from shin splints at some point in their life.Nathan Liddle, Lecturer in Physiotherapy, Teesside UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1971842023-01-10T11:51:56Z2023-01-10T11:51:56ZGary McKee: what it takes to run a marathon a day for a year<figure><img src="https://images.theconversation.com/files/503590/original/file-20230109-9439-emvvcl.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C4741%2C3156&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">McKee spent close to 1,500 hours running to complete his challenge.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/runner-feet-running-on-road-closeup-1924494758">i am adventure/ Shutterstock</a></span></figcaption></figure><p>For many runners, a marathon is a lifetime achievement. But a British man named Gary McKee took marathon running to another level by running one a day for 365 days in 2022 to <a href="https://www.bbc.co.uk/news/uk-england-cumbria-64134196">raise money for charity</a>. </p>
<p>Not only did McKee achieve his goal, he ran an average time of just over four hours. Astonishingly, this is faster than the average worldwide marathon time of <a href="https://marathonhandbook.com/what-is-a-good-marathon-time/">four and a half hours</a>. He travelled over 9,500 miles in the year (around 800 miles a month) – a distance many of us don’t even achieve by car – and used 22 pairs of trainers to reach his goal. The amount of miles McKee ran is something that many <a href="https://pubmed.ncbi.nlm.nih.gov/35418513/">elite distance runners don’t even achieve</a>. </p>
<p>McKee spent close to 1,500 hours running in 2022 – around 29 hours a week. That’s more time running daily than the average adult <a href="https://www.statista.com/statistics/269870/daily-tv-viewing-time-in-the-uk/">spends watching TV</a>. He did all this while balancing a job and family life. </p>
<p>Given how impressive this feat is, many may be wondering exactly how McKee did it and what it takes.</p>
<h2>Once a day</h2>
<p>Completing an ultra-endurance style event can have <a href="https://www.frontiersin.org/articles/10.3389/fphys.2018.00634/full">profound effects on the body</a>, including suppressing the immune system, changing hormone levels, causing injuries and extreme fatigue to name a few.</p>
<p>As a result, one of the keys to McKee’s success would have been <a href="https://pubmed.ncbi.nlm.nih.gov/33389141/">minimising and managing the symptoms of fatigue</a> during each run and throughout each day. McKee would have been battling the effects of <a href="https://pubmed.ncbi.nlm.nih.gov/27015386/">significant fatigue</a> in both the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8997532/">muscles and nervous system</a>, making recovery essential in order to limit the <a href="https://pubmed.ncbi.nlm.nih.gov/29986641/">physical and mental</a> effects, such as muscle soreness and emotional exhaustion. If fatigue wasn’t properly managed, it would have made it harder for him to complete his challenge. </p>
<p>Fortunately, fatigue can be <a href="https://link.springer.com/article/10.2165/11588760-000000000-00000">managed with proper nutrition</a>. McKee would have needed to consume roughly 5,000 calories a day in order to supply the energy needed to recover properly – roughly the equivalent of 20 plates of pasta. He would have needed a good balance of <a href="https://pubmed.ncbi.nlm.nih.gov/29534444/">carbohydrates, fat and protein</a> to fuel each daily run and to help repair his muscles, tendons, ligaments and bones afterwards. McKee also avoided alcohol for the year as it can <a href="https://www.mysportscience.com/post/2016/02/03/alcohol-and-recovery">impair sleep and recovery</a> and reduce performance.</p>
<p>Despite doing everything to optimise recovery, McKee would still have been at risk of several overuse injuries because of the amount he was running without any rest. It’s hardly surprising to hear McKee say he was dealing with a <a href="https://www.lancs.live/news/local-news/cumbria-marathon-man-gary-mckee-25868450">hamstring injury</a>, which is common in endurance running due to the <a href="https://pubmed.ncbi.nlm.nih.gov/22239734/">type of muscle activity</a> involved. </p>
<p>To overcome this, McKee would have needed significant mind over matter to push through. McKee talks about his <a href="https://www.theguardian.com/uk-news/2022/dec/29/its-me-against-the-road-meet-the-marathon-man-of-west-cumbria">motivation to run</a> and has said: “I find a reason to do it. If you break it down, it is just me against the road and there’s only one winner.” This positive state of mind has actually been <a href="https://link.springer.com/article/10.1007/s40279-022-01748-2?utm_source=toc&utm_medium=email&utm_campaign=toc_40279_53_1&utm_content=etoc_springer_20230103">suggested by scientists</a> as being able to reduce feelings of tiredness during exercise.</p>
<p>It’s also worth noting that McKee has performed <a href="https://www.youtube.com/watch?v=Bklhue5h_v0">many other ultra-endurance feats</a>. In 2021, he completed <a href="https://www.bbc.co.uk/news/uk-england-cumbria-57199008">110 marathons in 110 days</a>. This past experience may have been invaluable in how he was able to <a href="https://pubmed.ncbi.nlm.nih.gov/1439399/">manage and prevent further injury</a> and find the motivation to keep running.</p>
<p>McKee is clearly a talented athlete, running the London marathon in just <a href="https://www.tcslondonmarathon.com/results/race-results">three hours and ten minutes</a>. This shows us that he was running significantly below his maximum effort during his daily marathons. By starting much slower than his fastest marathon, McKee was using a sensible <a href="https://pubmed.ncbi.nlm.nih.gov/16869711/">pacing strategy</a>. </p>
<p>By running slowly in his early miles each day and in each marathon early on in the year, McKee was giving himself the <a href="https://theconversation.com/how-to-run-your-next-marathon-like-a-pro-it-could-help-you-smash-a-personal-best-191446">best chance of achieving his goal</a> by preventing over-exertion and fatigue. In fact, McKee maintained remarkable consistency in his pacing throughout the year, running his first marathon in three hours and 53 minutes and his last in four hours and 22 minutes. A similar pacing strategy was used by world-record endurance runner Sharon Gayter to <a href="https://pubmed.ncbi.nlm.nih.gov/34831820/">run ten marathons in ten days</a>. </p>
<h2>Personal challenge</h2>
<p>But can anyone do this? The answer to this question is undoubtedly no. McKee clearly has the perfect combination of <a href="https://www.frontiersin.org/articles/10.3389/fphys.2021.694411/full">genetics</a>, training history, mental toughness and most importantly the reason and motivation to have completed the challenge.</p>
<p>Don’t let that deter you from going after your own goals, however. There are many things we can learn from McKee. For example, slowly progressing towards your goal with <a href="https://www.outsideonline.com/health/wellness/discipline-freedom-performance/">self-discipline</a> and an iron will may help you achieve more than you think you can. </p>
<p>McKee also shares many <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2015.02009/full">psychological similarities with superchampions</a> – including a fierce desire to overcome setbacks and set new challenges for himself. Science shows it’s possible to <a href="https://www.sciencedirect.com/science/article/abs/pii/S0022103117305449">change our own mindsets</a> in a similar way to help us better overcome challenges and achieve our goals. </p>
<p>If you’ve been inspired by McKee and want to undertake your own running challenge, you should <a href="https://www.runnersworld.com/uk/training/beginners/a772727/how-to-start-running-today/">start slowly and build up gradually</a> in intensity, number and distance of runs. Many new runners have found success with applications that help to do this <a href="https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/">like couch to 5k</a>. A sensible strategy along with finding your motivation will help push you to achieve more than you ever imagined.</p><img src="https://counter.theconversation.com/content/197184/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jonathan Melville is director of Breakaway Coaching and Analytics.</span></em></p><p class="fine-print"><em><span>Dan Gordon and Matthew Slater do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Running a marathon a day can have a major impact on your physical and mental health.Matthew Slater, PhD Candidate, Anglia Ruskin UniversityDan Gordon, Associate Professor, Cardiorespiratory Exercise Physiology, Anglia Ruskin UniversityJonathan Melville, PhD Candidate, Sport and Exercise Science, Anglia Ruskin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1943312023-01-03T22:54:28Z2023-01-03T22:54:28ZWho is and isn’t suited to barefoot running? And if I want to try, how do I start?<figure><img src="https://images.theconversation.com/files/498602/original/file-20221202-22-kredno.jpg?ixlib=rb-1.1.0&rect=0%2C85%2C4388%2C2276&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>You might have noticed a buzz on social media about barefoot running, with many proponents breathlessly describing it as the most natural way to run. </p>
<p>But not everyone is a fan. The claims made about going barefoot can range from, “It’s the best thing I’ve ever done” to “I tried it and now I’m in terrible pain.”</p>
<p>So what does the research say about how to drop your usual runners and take up barefoot running, and why it seems to work for some people and not for others?</p>
<p>Our new <a href="https://journals.lww.com/acsm-msse/Abstract/9900/Transitioning_to_Barefoot_Running_Using_a.188.aspx">paper</a>, published in <a href="https://www.acsm.org/education-resources/journals/medicine-science-in-sports-exercise">Medicine & Science in Sports & Exercise</a>, tested a new way of switching from traditional shoe to barefoot running, and investigated why some runners may not tolerate barefoot running. We identified two key characteristics of runners who failed to transition to barefoot running.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/498628/original/file-20221202-24-haemsi.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A man grips his barefoot while sitting." src="https://images.theconversation.com/files/498628/original/file-20221202-24-haemsi.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/498628/original/file-20221202-24-haemsi.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=264&fit=crop&dpr=1 600w, https://images.theconversation.com/files/498628/original/file-20221202-24-haemsi.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=264&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/498628/original/file-20221202-24-haemsi.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=264&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/498628/original/file-20221202-24-haemsi.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=332&fit=crop&dpr=1 754w, https://images.theconversation.com/files/498628/original/file-20221202-24-haemsi.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=332&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/498628/original/file-20221202-24-haemsi.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=332&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Barefoot running is just not for everyone.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/children-should-spend-more-time-barefoot-to-encourage-a-healthier-foot-structure-100289">Children should spend more time barefoot to encourage a healthier foot structure</a>
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<hr>
<h2>What we did and what we found</h2>
<p>We studied 76 runners who transitioned to barefoot running over 20 weeks – using a minimal running shoe as an intermediate phase between traditional shoe and barefoot running. </p>
<p>The runners ran in traditional running shoes for the first four weeks. For the next four weeks, they increased their time in minimal running shoes by no more than 20% of their total running volume each week. </p>
<p>After running full-time in minimal shoes for another four weeks, they then spent the next four weeks gradually increasing their time running barefoot by no more than 20% per week. </p>
<p>Finally, they ran barefoot for a further four weeks. </p>
<p>We also asked the runners to do some calf and foot strengthening and stretching, to assist the muscles in the move from traditional shoe to barefoot running.</p>
<p>Using this strategy, 70% of runners were able to successfully transition to barefoot running over 20 weeks.</p>
<p>Pain in the calf when running in minimal shoes and pain in the foot when running barefoot were the main reasons for not being able to switch to barefoot running. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/498633/original/file-20221202-22-plrjho.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Two people run barefoot on a beach." src="https://images.theconversation.com/files/498633/original/file-20221202-22-plrjho.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/498633/original/file-20221202-22-plrjho.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/498633/original/file-20221202-22-plrjho.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/498633/original/file-20221202-22-plrjho.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/498633/original/file-20221202-22-plrjho.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/498633/original/file-20221202-22-plrjho.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/498633/original/file-20221202-22-plrjho.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Barefoot running tends to increase stress in the tissues of the foot and calf.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/an-elderly-man-and-a-woman-jogging-at-thebeach-8637985/">Photo by Kampus Production/Pexels</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<h2>So why doesn’t barefoot running suit some people?</h2>
<p>We identified two features that were present in runners who failed to transition to barefoot running. </p>
<p>Contacting the ground first with the heel while running was one, and the other was very mobile feet (which means the arch is more flexible when the foot is bearing weight).</p>
<p>Why? It’s too early to say for sure, but we do know barefoot running tends to increase stress in the tissues of the foot and calf. </p>
<p>Our findings seem to indicate this tissue stress was not well tolerated in those who habitually contact the ground with their heels and/or have very mobile feet when they run barefoot or in minimal shoes.</p>
<p>This may result in pain and eventually injury. We also know <a href="https://journals.sagepub.com/doi/10.3113/FAI.2012.0262">from</a> <a href="https://bjsm.bmj.com/content/48/16/1257">other</a> <a href="https://bjsm.bmj.com/content/50/8/476">studies</a> that running barefoot or in minimal shoes will result in higher rates of foot injury (such as stress fractures of the bones of the foot) and pain in the shin and calf. Traditional shoes usually provide more support and cushioning.</p>
<p>It seems runners who habitually contact the ground with their heel while running find it difficult to switch to contacting the ground with more of their midfoot or forefoot, which is what barefoot running tends to promote. </p>
<p>Those with mobile feet may need their muscles to work harder to stiffen the foot when pushing the foot off the ground while running.</p>
<p>Perhaps a more gradual transition period during which the limit is 10% (not 20%) weekly increase of running in minimal shoes or barefoot spread over a longer period (such as 40 weeks) would enable those wishing to run barefoot to do so without pain or injury. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/498634/original/file-20221202-19-yz54vc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A person stretches their foot." src="https://images.theconversation.com/files/498634/original/file-20221202-19-yz54vc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/498634/original/file-20221202-19-yz54vc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/498634/original/file-20221202-19-yz54vc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/498634/original/file-20221202-19-yz54vc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/498634/original/file-20221202-19-yz54vc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/498634/original/file-20221202-19-yz54vc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/498634/original/file-20221202-19-yz54vc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">If you want to try barefoot running, transition gradually.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<h2>Top tips for successful barefoot running</h2>
<p>If you’re keen to try barefoot running, keep these tips in mind:</p>
<ul>
<li><p>transition gradually over at least 20 weeks. Take longer if needed</p></li>
<li><p>use a minimal shoe as an intermediary, if possible</p></li>
<li><p>limit any increase in running in minimal shoes or barefoot to no more than 20% of total running distance per week</p></li>
<li><p>use pain during and in the 24 hours after running as a guide – especially if you feel the level of severity is unacceptable</p></li>
<li><p>consult a sports and exercise health care professional (such as a physiotherapist or podiatrist) if you experience pain or require assistance in transitioning – especially if you have previous injuries</p></li>
<li><p>consult a qualified run coach to assist with your running program</p></li>
<li><p>when barefoot running, protect your feet by running in well-lit conditions so you can see obstacles, and avoid excessively hot, cold or sharp surfaces</p></li>
<li><p>mix it up – people who run in lots of different types of footwear report fewer injuries than those who only run in one type of shoe.</p></li>
</ul>
<p>It may also be that some runners are just not able to switch from their traditional running shoes to barefoot running. </p>
<p>Barefoot running may not be for everyone. It will not make you faster or reduce overall injury rate, and there is no evidence running barefoot burns more calories than running with shoes. </p>
<p>But if you’re thinking of giving barefoot running a go, transitioning gradually – using a minimal running shoe as an interim step – is more likely to result in a successful transition, and keep you running.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/eliud-kipchoge-broke-the-mens-marathon-record-by-30-seconds-how-close-is-the-official-sub-2-hour-barrier-now-191421">Eliud Kipchoge broke the men's marathon record by 30 seconds. How close is the official sub-2 hour barrier now?</a>
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</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/194331/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Natalie Collins has received funding from the National Health and Medical Research Council, Medical Research Future Fund, and Arthritis Australia. New Balance provided all shoes used in this study, free of charge, through the New Balance Global Scientific Award. New Balance had no input into the design of the study or interpretation of the results.</span></em></p><p class="fine-print"><em><span>Bill Vicenzino has received funding from New Balance Global Scientific Award.</span></em></p><p class="fine-print"><em><span>Kathryn Mills has received in-kind support from the New Balance Global Scientific Award. She is the current chair of the International Footwear Biomechanics Group, which is a volunteer role. </span></em></p>Thinking of trying barefoot running? We investigated a new strategy to switch from traditional shoe to barefoot running, and why barefoot running may work for some runners but not others.Natalie Collins, Senior Lecturer in Physiotherapy, The University of QueenslandBill Vicenzino, Professor and Chair in Sports Physiotherapy, The University of QueenslandKathryn Mills, Senior Lecturer, Macquarie UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1914462022-09-30T11:50:28Z2022-09-30T11:50:28ZHow to run your next marathon like a pro – it could help you smash a personal best<p>After his world record 2:01:09 run in the Berlin marathon on September 25, the world’s greatest ever male marathoner, Eliud Kipchoge, made a curious observation: “<a href="https://www.outsideonline.com/health/running/racing/races/eliud-kipchoge-shatters-marathon-world-record-in-berlin/">We went too fast, actually it takes energy from the muscles</a>.” </p>
<p>Despite running an average speed of nearly 21km/h – and running the fastest race marathon in history – Kipchoge was saying he’d made an error in his pacing. Meaning that, had he nailed his pacing from the start, he may have had the energy left at the end of the race to run under 2:01:00.</p>
<p>One of the reasons marathon world records have seen such big improvements over the last few decades is because of <a href="https://www.tandfonline.com/doi/abs/10.1080/17461391.2018.1450899?journalCode=tejs20">improvements in race pacing</a>. In the past, marathons were run using a “positive split” strategy, meaning that runners would start fast and gradually slow down in the second half of the race. </p>
<p>Nowadays, most professional marathon runners know it’s better to use even pacing (running the same pace through the whole race) or negative splitting (running very slightly faster in the second half of the marathon). Getting pacing right is extremely important and can even mean the difference between <a href="https://www.tandfonline.com/doi/abs/10.1080/02640414.2015.1132841?journalCode=rjsp20">placing on the podium</a> or not at all.</p>
<p>While the average person setting out to run a marathon probably isn’t thinking about smashing a world record, knowing how to properly pace yourself could help you smash a personal best during your next race. </p>
<h2>Setting a strategy</h2>
<p>When it comes to the best pacing strategy for a marathon, the science is clear – and it may actually be the opposite of what you’d assume. </p>
<p>Most runners tend to <a href="https://onlinelibrary.wiley.com/doi/10.1002/bdm.1984">start out too fast</a>, which means they slow down as a result later in the race. But if you run with even pacing instead, you’re actually far more likely to <a href="https://content.iospress.com/articles/journal-of-sports-analytics/jsa205">run a personal best</a>. </p>
<p>Starting out too fast is a problem because it burns through your <a href="https://journals.lww.com/acsm-msse/Abstract/1993/09000/Carbohydrate_dependence_during_marathon_running.7.aspx">body’s readily available fuel reserves</a>. This means you run out of energy quickly and have little left to use late in the race when you need it most. </p>
<figure class="align-center ">
<img alt="A pack of runners taking part in a marathon." src="https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Try not to get caught up with other runners who may ruin your pace.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/warsaw-poland-september-30-2018-runners-1195017055">PirahaPhotos / Shutterstock</a></span>
</figcaption>
</figure>
<p>This is why runners that are more <a href="https://www.tandfonline.com/doi/abs/10.1080/17461391.2019.1688396?journalCode=tejs20">experienced</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4738997/">faster</a> start their race at a more sustainable pace. By starting slower, it reduces the chances of feeling exhausted and “<a href="https://www.proquest.com/docview/2404693247?parentSessionId=KvysNunMmRS9fFvnD12%2FuSOzPHfwUo2kG2mZ7B4sdZg%3D">hitting the wall</a>” in the later stages of the marathon. This may mean that you have a bit of energy in those crucial last miles to push for the finish. </p>
<h2>Get a personal best</h2>
<p>It’s very easy to run too fast in the early stages. This is where a pace plan can help. Before the race, use your <a href="https://www.sciencegate.app/document/10.14198/jhse.2022.172.05">training times</a> (or even <a href="https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-016-0052-y">times from past races</a>) to get a rough idea of what sort of pace you can maintain. A GPS device or smartwatch may also be <a href="https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-021-00347-4">helpful in tracking</a> this during the marathon or in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400853/">practising</a> it in training. </p>
<p>Your pace should feel easy at the start. If you can hold a full conversation in those first few miles, your pace is probably good for you. Try also not to get too carried away with the experienced runners or too excited by the crowds at the beginning of the race. </p>
<p>Stay calm and try to avoid <a href="https://content.iospress.com/articles/journal-of-sports-analytics/jsa0008">being overconfident</a> or <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00333/full">taking big, unplanned pacing risks</a>, as both have been linked to significant late race slowing. Being aware of your pace is most important in the early part of the race, so once you get to 20 miles you should focus on just finishing as best you can.</p>
<p>Importantly, you should adjust your goals and pacing depending on the weather. In particular, run slow early in the race in <a href="https://journals.lww.com/nsca-jscr/fulltext/2014/06000/effects_of_heat_stress_and_sex_on_pacing_in.22.aspx">hot conditions</a> as late race slowing is often intensified due to the effects of heat on the body’s <a href="https://pubmed.ncbi.nlm.nih.gov/17645370/">circulatory system</a>. </p>
<p>The <a href="https://www.tandfonline.com/doi/full/10.1080/02640414.2011.610348">right diet</a> can also be important for helping you keep a good pace throughout the race. Using sports drinks, energy gels or other high-carbohydrate snacks may help reduce the effects of fatigue and slowing in the later stages of the race. </p>
<p>Try to eat small amounts of carbs often throughout the race. However, it’s important to practice this strategy during training to see how your body responds, and know how much you need to refuel during the race. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/london-marathon-what-to-eat-before-during-and-after-the-race-191398">London marathon: what to eat before, during and after the race</a>
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<p>Pacing can be just as much mental as it is physical. The majority of runners report using <a href="https://journals.humankinetics.com/view/journals/tsp/29/3/article-p258.xml">positive self-talk</a> as a strategy during a marathon. This may include repeating positive phrases or words in your head throughout the race. Positive self-talk may also be important in reducing slowing and helping you stay motivated in the later stages of your run. </p>
<p>Pacing a marathon is very hard – even the pros don’t always do it perfectly. But if you want to nail your race and smash a personal best then even pacing is the key. Start slower than you feel you should, hold yourself back and reap the rewards by speeding through the final miles.</p><img src="https://counter.theconversation.com/content/191446/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jonathan Melville owns Breakaway Coaching and Analytics. </span></em></p><p class="fine-print"><em><span>Dan Gordon and Matthew Slater do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The right pacing is key.Matthew Slater, PhD Candidate, Anglia Ruskin UniversityDan Gordon, Associate Professor, Cardiorespiratory Exercise Physiology, Anglia Ruskin UniversityJonathan Melville, PhD Candidate, Sport and Exercise Science, Anglia Ruskin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1914212022-09-29T20:04:43Z2022-09-29T20:04:43ZEliud Kipchoge broke the men’s marathon record by 30 seconds. How close is the official sub-2 hour barrier now?<figure><img src="https://images.theconversation.com/files/487202/original/file-20220929-11-ug55ua.jpg?ixlib=rb-1.1.0&rect=21%2C21%2C3611%2C2396&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Eliud Kipchoge crosses the line to win the Berlin Marathon on September 25, 2022.</span> <span class="attribution"><span class="source">Christoph Soeder/AP</span></span></figcaption></figure><p>Sixty-nine seconds.</p>
<p>In that time, you could reheat a cuppa in the microwave or get halfway through brushing your teeth. But for Eliud Kipchoge, the greatest men’s marathoner of all time, his life’s work has come down to a cruel clutch of seconds. </p>
<p>After surpassing his own world record in Berlin on <a href="https://www.theguardian.com/sport/2022/sep/25/eliud-kipchoge-takes-30-seconds-off-his-mens-marathon-world-record-in-berlin">Sunday</a>, 69 seconds is all that separates him from breaking the historic “sub-2” barrier – that is, completing a full marathon (42.195 kilometres) in under two hours.</p>
<p>Kipchoge’s new world record of 2h, 1m and 9s was an astonishing achievement, even by his own lofty standards. It was 30s faster than his previous record (also set in Berlin, in 2018) and the second-largest lowering of the world record since 2003 (Kipchoge himself has the largest margin).</p>
<p>Is Kipchoge well on the way to breaking the elusive sub-2 hour marathon barrier?</p>
<figure class="align-center ">
<img alt="A man running through a blue ribbon with a dark blue gate above him reading 2:01:09" src="https://images.theconversation.com/files/487203/original/file-20220929-12-ryakch.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/487203/original/file-20220929-12-ryakch.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=393&fit=crop&dpr=1 600w, https://images.theconversation.com/files/487203/original/file-20220929-12-ryakch.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=393&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/487203/original/file-20220929-12-ryakch.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=393&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/487203/original/file-20220929-12-ryakch.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=493&fit=crop&dpr=1 754w, https://images.theconversation.com/files/487203/original/file-20220929-12-ryakch.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=493&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/487203/original/file-20220929-12-ryakch.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=493&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The moment Eliud Kipchoge broke his world record in Berlin, on September 25, 2022.</span>
<span class="attribution"><span class="source">Omer Messinger/AP Images for Abbott</span></span>
</figcaption>
</figure>
<h2>But wait, didn’t he already go sub-2?</h2>
<p>First, let’s go back a step.</p>
<p>Back in October, 2019, Kipchoge took part in a <a href="https://www.ineos159challenge.com/">commercial enterprise</a> set up entirely to see him make history. Running 4.4 laps around Vienna’s <a href="https://www.wien.info/en/prater-hauptallee-130184">Prater Hauptallee</a>, behind a phalanx of elite distance runners set out in exquisite formation, Kipchoge kept up an alarming pace of 2m and 52s per kilometre for 42.195km.</p>
<p>The clock stopped to euphoric crowds and a seemingly transcendental Kipchoge; he’d smashed the sub-2 barrier with a time of 1h 59m and 40s. But as Kipchoge <a href="https://www.runnersworld.com/races-places/a28701150/eliud-kipchoge-two-hour-marathon-ineos-challenge/">himself knew</a>, an asterisk forever sits next to this time.</p>
<figure class="align-center ">
<img alt="A happy man holding a Kenyan flag stands in front of a timer that reads 1:59:40.2" src="https://images.theconversation.com/files/487204/original/file-20220929-17-nk62bb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/487204/original/file-20220929-17-nk62bb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/487204/original/file-20220929-17-nk62bb.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/487204/original/file-20220929-17-nk62bb.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/487204/original/file-20220929-17-nk62bb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/487204/original/file-20220929-17-nk62bb.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/487204/original/file-20220929-17-nk62bb.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Kipchoge celebrates his sub-2 record in Vienna in 2019.</span>
<span class="attribution"><span class="source">EPA/Christian Bruna</span></span>
</figcaption>
</figure>
<p>The International Association of Athletics Federation’s <a href="https://www.worldathletics.org/HOME">rules</a> stipulate the event must be a sanctioned race, pacers can’t substitute in and out of the event at whim, and nutrition must be taken from stationary tables (not bikes riding next to the runner as Kipchoge did in Vienna). Each of these rules was set aside for the “historic” attempt in 2019.</p>
<p>You may think this is overreaching by officials. But the fact is ignoring these rules does confer an advantage. And at this end of the competition, seconds determine the whole ball game. </p>
<p>So for all the wonder of that day, the official record remained that which Kipchoge set in 2018 in Berlin: 2h 1m and 39s. That is, until Sunday. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/can-eliud-kipchoge-run-a-sub-2hr-marathon-it-all-comes-down-to-15-extraordinary-seconds-124981">Can Eliud Kipchoge run a sub-2hr marathon? It all comes down to 15 extraordinary seconds</a>
</strong>
</em>
</p>
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<h2>Was the new world record ‘expected’?</h2>
<p>Using statistical tools, we can estimate not only the average tendency for the fastest marathon time to drop over the course of history, but also the likelihood that a <em>given</em> time will be run on a <em>given</em> day. </p>
<p>The approach I take is to fit a mathematical model to the trend of marathon records improving over time, as shown in the figure below. I can not only make predictions (by extending the fitted trend forward), but can also calculate the likelihood of a new record appearing <em>below</em> the average fitted trend.</p>
<p>It’s here the statistics get interesting. </p>
<p>In one <a href="https://journals.lww.com/acsm-msse/Abstract/publishahead/A_Statistical_Timetable_for_the_Sub_2_Hour.96666.aspx">previous prediction</a>, I calculated the official sub-2 barrier would not be broken until May 2032.</p>
<p>Specifically, in this scenario I assumed it would be set by a highly exceptional runner even more talented than Kipchoge. This fictional runner, let’s call them runner X, would have not only accumulated the performance gains of previous generations, but would be exceptional within their own generation too.</p>
<p>In likelihood terms, runner X is assumed to be a “1 in 10” runner – forever navigating the 1 in 10 likelihood line of marathon progression as shown in the figure below. Runner X improves their time and gets a little faster every week, eventually crossing the sub-2 barrier in May, 2032.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/487227/original/file-20220929-21-awz1mi.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Statistical chart of male WR marathon progression." src="https://images.theconversation.com/files/487227/original/file-20220929-21-awz1mi.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/487227/original/file-20220929-21-awz1mi.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=421&fit=crop&dpr=1 600w, https://images.theconversation.com/files/487227/original/file-20220929-21-awz1mi.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=421&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/487227/original/file-20220929-21-awz1mi.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=421&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/487227/original/file-20220929-21-awz1mi.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=529&fit=crop&dpr=1 754w, https://images.theconversation.com/files/487227/original/file-20220929-21-awz1mi.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=529&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/487227/original/file-20220929-21-awz1mi.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=529&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Modelling the historical male marathon WR progression, before adding in the new WR set on 25 Sep 2022.</span>
<span class="attribution"><span class="source">Author created</span></span>
</figcaption>
</figure>
<p>Importantly, this figure shows predictions <em>before</em> Kipchoge’s newest record is added to the modelling, though we place his record on the figure (as “+”) to contextualise his performance.</p>
<p>Based on this modelling, if runner X turned up in Berlin on Sunday they would already be skating closer to the sub-2 line than Kipchoge managed – finishing at 2h 32s or better (about 37s faster than Kipchoge). You can see this time marked as the square in the figure.</p>
<p>But marathoners are not robots. And the monumental cog of any grand human endeavour moves forward in exhilarating leaps, not metronomic steps. </p>
<h2>When will we see an official sub-2?</h2>
<p>Until now, I’ve discussed predictions based on records from <em>before</em> Sunday’s run. What happens if I add Kipchoge’s newest record run into the annals of records past, and let the model reassess?</p>
<p>Here are the results.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/486819/original/file-20220927-12-pqlp3h.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Statistical chart of male WR marathon progression." src="https://images.theconversation.com/files/486819/original/file-20220927-12-pqlp3h.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/486819/original/file-20220927-12-pqlp3h.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=382&fit=crop&dpr=1 600w, https://images.theconversation.com/files/486819/original/file-20220927-12-pqlp3h.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=382&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/486819/original/file-20220927-12-pqlp3h.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=382&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/486819/original/file-20220927-12-pqlp3h.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=480&fit=crop&dpr=1 754w, https://images.theconversation.com/files/486819/original/file-20220927-12-pqlp3h.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=480&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/486819/original/file-20220927-12-pqlp3h.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=480&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Modelling the historical male marathon WR progression.</span>
<span class="attribution"><span class="source">Author created.</span></span>
</figcaption>
</figure>
<p>Two insights fall out of this new analysis. First, the goalposts have moved – substantially. </p>
<p>With Kipchoge’s new record included, runner X’s chance of breaking sub-2 has moved forward nine years from May 2032 to April 2023 – next year! A single data point has shifted the expectations significantly.</p>
<p>The second observation is also important. Have a look at the world records (the blue markers) in the plot and you’ll notice since the 1980s they all fall within the main alley, near the bold grey line.</p>
<p>This model tells us no runner has broached the 1 in 4 likelihood line in more than 40 years. Kipchoge runs near it, but even he falls closer to the average than to the “extraordinary”. </p>
<p>In other words, when trying to realistically predict when we might see a runner break the sub-2 barrier, perhaps we should look at when this would happen for someone like Kipchoge who runs close to the 1 in 4 line – rather than someone like runner X.</p>
<p>That brings us back to the important question: <em>when</em> would a runner of Kipchoge’s calibre break the sub-2 barrier? </p>
<p>Based on the current world record data, a runner as extraordinary as Kipchoge will demand the world’s patience, with an estimated time of November, 2031.</p>
<p>The statistics present us with a choice. Either we look to a runner in the mould of Kipchoge and expect the official sub-2 breakthrough in 2031, or we hold onto the hope of a seemingly impossible runner X to emerge and achieve this in the next 12 months.</p>
<p>Perhaps Kipchoge is teaching us something important: there is such a thing as <em>extraordinary enough</em>. </p>
<p>Life is full of the extraordinary. With elite marathon running, we can attempt to quantify it. In this rarefied realm Kipchoge is king, and perhaps the most extraordinary aspect of all is his unfettered joy in the running.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/kipchoges-marathon-success-remains-a-mystery-some-clues-from-my-research-117040">Kipchoge's marathon success remains a mystery: some clues from my research</a>
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</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/191421/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Simon D Angus receives funding from the Paul Ramsay Foundation, the Judith Neilson Institute, and the Defence, Science & Technology Group (Department of Defence). He is a co-founder of SoDa Laboratories, Monash Business School, and co-founder and the Director of the Monash IP Observatory, Monash University, and co-founder and director of KASPR Datahaus Pty Ltd. He serves on the board of City on a Hill Movement Pty Ltd. </span></em></p>The greatest marathoner of our time just broke his own world record. Is an official marathon run in less than two hours any closer?Simon D. Angus, Associate Professor, Department of Economics, Monash UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1913982022-09-29T10:55:21Z2022-09-29T10:55:21ZLondon marathon: what to eat before, during and after the race<figure><img src="https://images.theconversation.com/files/487258/original/file-20220929-24-y9d3ya.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5208%2C3531&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">The right fuel can make all the difference for your performance on race day.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/new-york-nynovember-2-2014-woman-1651002664">Charles F. Kaye/ Shutterstock</a></span></figcaption></figure><p>After all the hours that have gone into training for a marathon, it would be a shame to fall at the last hurdle because you haven’t given your body the nutrients it needs. </p>
<p>Your body uses carbohydrates to <a href="https://pubmed.ncbi.nlm.nih.gov/5584523/">fuel high-intensity exercise</a>, including marathons. While the body stores some carbohydrate (in the form of glycogen) in the muscles and liver, unfortunately, it <a href="https://journals.physiology.org/doi/abs/10.1152/jappl.1986.61.1.165?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org">can’t store large amounts</a>. So when we don’t have enough carbohydrate available to use as fuel during exercise, energy levels drop and we <a href="https://www.gssiweb.org/en/sports-science-exchange/Article/sse-106-carbohydrate-supplementation-during-exercise-does-it-help-how-much-is-too-much-">start to fatigue</a>. During a marathon, this fatigue might take the form of heavy legs, or “<a href="https://www.sciencedirect.com/science/article/pii/S1469029207000246?via%3Dihub">hitting the wall</a>”. It can also lead to <a href="https://jamanetwork.com/journals/jama/fullarticle/240244">low blood sugar</a>, leaving you feeling light-headed and weak. </p>
<p>Hydration levels also will affect how you feel during the race and how well your body can cope with the race demands. Dehydration puts additional <a href="https://www.gssiweb.org/en/sports-science-exchange/Article/fluid-intake-strategies-for-optimal-hydration-and-performance-planned-drinking-vs.-drinking-to-thirst">strain on your body</a>, which makes racing feel harder, affects temperature regulation and contributes to fatigue. </p>
<p>Since no one wants to feel this way during a race they’ve spent months training for, it’s important to make sure you’re fuelling yourself properly – not just on race day, but in the days leading up to it, too.</p>
<h2>Pre-race prep</h2>
<p>Before the race, you need to have enough glycogen stored in your body.</p>
<p>One way to top up glycogen stores before the race is through “<a href="https://pubmed.ncbi.nlm.nih.gov/9291549/">carb loading</a>”. This doesn’t mean eating as many carbs as you can the night before a race. Rather, it means increasing the amount of carbs you eat <a href="https://www.tandfonline.com/doi/full/10.1080/02640414.2011.585473">about two days before</a> the race. </p>
<p>A carbohydrate intake of <a href="https://www.tandfonline.com/doi/pdf/10.1080/02640414.2011.585473?needAccess=true">7-12g per kg</a> of body weight in each 24-hour period is recommended. So each meal, try to eat slightly more carbohydrates than usual and include between two and three high-carb snacks between meals. </p>
<p>Pasta, rice, bagels, bread, potatoes and cereal are all great carbs to include in your meals. For snacks, try pancakes, bananas, rice cakes with jam or toast with honey. If you’re susceptible to an upset stomach, <a href="https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml">lower-fibre options</a>, (such as white bread or pasta) may be helpful.</p>
<p>Staying hydrated in the days before the race is also important. An easy way to judge if you’re hydrated is to check the colour of your urine – it should be a pale straw colour. Check the weather as well. If it’s hot leading up to the race, you may need to drink more than you normally would to be hydrated.</p>
<h2>Race day</h2>
<p>On race day, make sure to arrive with a nutrition and hydration plan in place. On the days before the race, check what stops there are, and what each station will have. This will help you know what you’ll need to carry during the race. Ideally, use this plan in training to get your gut <a href="https://www.tandfonline.com/doi/pdf/10.1080/02640414.2011.610348?needAccess=true">used to the amount</a> and the types of carbohydrates you will consume during the race.</p>
<p>Race day starts with breakfast. This meal tops up your liver glycogen stores, which deplete overnight, and helps to control blood sugar levels. Aim to eat breakfast two to four hours before the race, and keep it <a href="https://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx">high in carbohydrates</a> and low in fat, fibre and protein to aid gut comfort. Toast with jam, cereal or a bagel with honey and a chopped banana are good options.</p>
<figure class="align-center ">
<img alt="A couple drink from water bottles after a run or workout." src="https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Being properly hydrated before the race begins is extremely important.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/couple-running-new-york-sportive-man-1136198996">oneinchpunch/ Shutterstock</a></span>
</figcaption>
</figure>
<p>Drink <a href="https://journals.lww.com/acsm-msse/Fulltext/2007/02000/Exercise_and_Fluid_Replacement.22.aspx">5-7ml per kilogram of body mass</a> of fluid three to four hours before the race starts. After you warm up <a href="https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml">have some more carbs</a> to top up your fuel stores. </p>
<p>Since you’ll be running for <a href="https://pubmed.ncbi.nlm.nih.gov/24951297/">more than two hours</a>, you’ll still need to top up your glycogen stores during the marathon. Aim to consume <a href="https://www.tandfonline.com/doi/pdf/10.1080/02640414.2011.585473?needAccess=true">30-60g of carbohydrate per hour</a>. While the body can use <a href="https://link.springer.com/article/10.1007/s40279-013-0079-0">up to 90g of carbohydrate per hour</a> during a marathon, you should only eat this amount if you’ve done it during training to avoid stomach problems. </p>
<p>Gels, chews, energy bars, bananas, jam sandwiches and sports drinks are all great carb sources to eat during the race. Make sure to only consume products you’ve had before to reduce <a href="https://pubmed.ncbi.nlm.nih.gov/27997257/">potential gut discomfort</a>. Consume fluid regularly throughout the race in small amounts. Take care not to <a href="https://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx">over-consume fluids</a>, as this can cause <a href="https://pubmed.ncbi.nlm.nih.gov/35016044/">exercise-induced hyponatremia</a>, a potentially life-threatening condition caused by low sodium levels in the blood.</p>
<h2>Post-race recovery</h2>
<p>Once you’ve celebrated crossing the finish line, it’s time for the recovery process to begin.</p>
<p>Start by replenishing both fluid and carbs. Often it can be hard to eat straight after a marathon, so liquid options might be better, such as a sports drink, smoothie, milkshake, or even yoghurt pouches. Milk is also an <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/milk-as-an-effective-postexercise-rehydration-drink/B358D6BE20736AF3DA0373D63E72CC65">effective post-exercise re-hydration drink</a>, which has the added benefit of containing protein. This helps with <a href="https://www.mdpi.com/2072-6643/8/4/181">muscle growth and repair</a>. </p>
<p>Your celebratory, post-race meal should be high in carbs and protein. In the four hours post-race aim to have <a href="https://www.tandfonline.com/doi/full/10.1080/0264041031000140527?scroll=top&needAccess=true">1-1.2g of carbs</a> per kilogram of body weight each hour. Aim for <a href="https://pubmed.ncbi.nlm.nih.gov/27511985">30-40g of protein</a> to help your muscles recover. Though you might want to have some celebratory drinks, drinks with <a href="https://journals.physiology.org/doi/full/10.1152/jappl.1997.83.4.1152">more than 4% alcohol content</a> can negatively affect recovery.</p>
<p>To make sure all that hard training doesn’t go to waste, make sure to plan out your diet carefully in the days leading up to a marathon so you’re properly fuelled. And be sure to stick to familiar foods before and during race day to try to avoid any stomach problems that may jeopardise all your hard work.</p><img src="https://counter.theconversation.com/content/191398/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lindsay Macnaughton does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Carb loading is important, but make sure you do it properly.Lindsay Macnaughton, Assistant Professor, Sport and Exercise Sciences, Durham UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1881622022-08-17T01:48:55Z2022-08-17T01:48:55ZWomen running in cities made for men: ending abuse and violence is a marathon effort<p>For events like the upcoming <a href="https://melbournemarathon.com.au">Nike Melbourne Marathon Festival</a>, thousands of people need to put in many weeks of training to prepare themselves. Yet for many female runners, the feeling of liberation that running can bring is marred by the ever-present threat of street harassment and violence.</p>
<p>As sociologist Fiona Vera Grey has <a href="https://policypress.wordpress.com/2018/01/15/why-does-public-sexual-harassment-matter/">observed</a>:</p>
<blockquote>
<p>“Women and girls are routinely having to evaluate what the right amount of panic is, to direct their movements and actions in public spaces.” </p>
</blockquote>
<p>The threat of harm deters some women from running in public. They know they are <a href="https://www.abs.gov.au/statistics/people/crime-and-justice/personal-safety-australia/latest-release">likely to be harassed</a> if they do.</p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1500708532362309634"}"></div></p>
<p><a href="https://journals.sagepub.com/doi/full/10.1177/15248380211021608">Research</a> shows sexual abuse is the most common form of street harassment. It includes a long <a href="https://journals.sagepub.com/doi/full/10.1177/15248380211021608">list of offensive behaviours</a>: “catcalling, kissing noises, horn honking, staring or leering, following someone, unwanted conversation (for example, repeated requests for a date or phone number), sexualised gestures, frottage [rubbing against another person in a crowd for sexual gratification], unwanted touching, indecent exposure, and public masturbation”.</p>
<p>These harms are overwhelmingly perpetrated by men against women. In Australia, the <a href="https://www.abs.gov.au/statistics/people/crime-and-justice/personal-safety-australia/latest-release">Personal Safety Survey</a> found one in two women (53%) had experienced sexual harassment during their lifetime. That’s more than twice the rate for men (25%). </p>
<p>Women also face real threats to their safety in public spaces from current or former partners. One in six women (17%) – compared to one in 15 men (7%) – have been stalked since the age of 15. And 75% of them were stalked by someone they knew.</p>
<p>The harms can be physical, but they also have emotional, psychological and financial consequences – including the costs of missing work to support health and wellbeing. Globally, the public, private and social cost of violence against women has been <a href="https://www.care-international.org/files/files/Counting_the_costofViolence.pdf">estimated at US$1.5 trillion</a>.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/what-does-the-new-normal-look-like-for-womens-safety-in-cities-140169">What does the 'new normal’ look like for women’s safety in cities?</a>
</strong>
</em>
</p>
<hr>
<h2>Why aren’t public spaces safe for women?</h2>
<p>Women are participating in running in <a href="https://www.athletics.com.au/news/running-event-participation-in-australia-leading-the-pack/">record numbers</a> in Australia. As with many sport and recreational activities, they commonly use public spaces for running. However, several barriers hinder women’s ability to run safely, including:</p>
<ul>
<li><p>traditional gendered stereotypes that characterise women’s activities as within the household, including expectations that they are nurturing, child-rearing and “weaker” than men, implying physical inferiority</p></li>
<li><p>men <a href="https://thebigsmoke.com.au/2020/06/01/in-cities-designed-by-men-public-spaces-are-anything-but/">designed</a> and <a href="https://www.tandfonline.com/doi/full/10.1080/07352166.2016.1255526">built</a> many public spaces, which has implications for how women use public spaces</p></li>
<li><p>a lack of investment in science supporting female athletes has limited understandings of women’s physiology and performance</p></li>
<li><p>sports marketing strategies have historically prioritised men over women, meaning social constructions and understandings of running tend to centre on male athletes</p></li>
<li><p>there has been a lack of <a href="https://www.womenssportsfoundation.org/advocacy_category/title-ix/">funding and educational opportunities</a> supporting women in sport.</p></li>
</ul>
<figure class="align-center ">
<img alt="Two women on a training run through a park" src="https://images.theconversation.com/files/477929/original/file-20220806-47808-rohu21.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/477929/original/file-20220806-47808-rohu21.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=899&fit=crop&dpr=1 600w, https://images.theconversation.com/files/477929/original/file-20220806-47808-rohu21.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=899&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/477929/original/file-20220806-47808-rohu21.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=899&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/477929/original/file-20220806-47808-rohu21.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1130&fit=crop&dpr=1 754w, https://images.theconversation.com/files/477929/original/file-20220806-47808-rohu21.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1130&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/477929/original/file-20220806-47808-rohu21.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1130&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Many factors make running in public spaces less safe for women than it should be.</span>
<span class="attribution"><span class="source">Photo by Rene Mitchell-Pitman</span></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/more-lighting-alone-does-not-create-safer-cities-look-at-what-research-with-young-women-tells-us-113359">More lighting alone does not create safer cities. Look at what research with young women tells us</a>
</strong>
</em>
</p>
<hr>
<p>In 1967, <a href="https://www.runnersworld.com/uk/training/motivation/a773110/qa-kathrine-switzer/">Katherine Switzer</a> laced up as the first woman to run the Boston Marathon at a time when women were not allowed to compete. Even her coach had resisted the idea, claiming “<a href="https://kathrineswitzer.com/1967-boston-marathon-the-real-story/">the distance was too long for fragile women to run</a>”. </p>
<p>Since then, the rise of women’s movements has advanced their participation in the public realm generally, but women are still not truly empowered to occupy and run in public spaces.</p>
<h2>We are all responsible for making public places safe</h2>
<p>Many suggest “strategies” that put the onus of responsibility for women’s safety entirely on them.</p>
<p>Too often, women are encouraged to protect themselves by:</p>
<ul>
<li><p>not wearing headphones</p></li>
<li><p>not running in the dark, in unfamiliar places or unaccompanied</p></li>
<li><p>taking their phone or having location services turned on.</p></li>
</ul>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/mobile-apps-might-make-you-feel-better-about-travelling-alone-but-they-wont-necessarily-make-you-safer-104013">Mobile apps might make you feel better about travelling alone, but they won't necessarily make you safer</a>
</strong>
</em>
</p>
<hr>
<p>The same precautions are not required of men. In this sense, <a href="https://www.open.edu/openlearn/history-the-arts/simone-de-beauvoir-and-the-feminist-revolution/content-section-2.1">Simone’s de Beauvoir’s 1949 saying</a> holds true: “Humanity is male and man defines woman not in herself, but as relative to him; she is not regarded as an autonomous being.”</p>
<p>Everyone has a role to play in calling out and putting an end to sinister or suspicious behaviours when a woman’s safety is, or may be, compromised. More specifically, it is important that men feel a responsibility to call out harassment and use their platform as beneficiaries of male privilege to make women feel safe and included. For example, they could ask a woman to join a group run if they know she may be running alone.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/478868/original/file-20220812-23468-d6w1rl.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/478868/original/file-20220812-23468-d6w1rl.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/478868/original/file-20220812-23468-d6w1rl.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/478868/original/file-20220812-23468-d6w1rl.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/478868/original/file-20220812-23468-d6w1rl.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/478868/original/file-20220812-23468-d6w1rl.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/478868/original/file-20220812-23468-d6w1rl.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/478868/original/file-20220812-23468-d6w1rl.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">An inclusive running community helps make running in public places safer. The Hunter Athletics and Recreation community is an example of this.</span>
<span class="attribution"><span class="source">Photo: Mary Iliadis</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>Local running communities can likewise encourage women’s participation and enhance feelings of safety. In Melbourne, for instance, the <a href="https://www.femmi.co">FEMMI</a> community brings together recreational female runners on a weekly basis to foster an inclusive and safe environment. Other Melbourne running groups such as <a href="https://www.hunterathletics.com">Hunter Athletics and Recreation</a>, <a href="https://runningcrews.com/crews/ampmrc/">AM:PM.RC</a> and <a href="https://upthereathletics.com/blogs/news/the-shop-run">UpThere Athletics</a>] also offer weekly group runs.</p>
<p>State and local governments also have a responsibility to better integrate women’s voices in the design and planning of public spaces to ensure they are safe and functional for everyone. More targeted community engagement will help achieve this. </p>
<p>Ultimately, a collective onus of responsibility is needed to encourage women’s safe participation in running.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/sexism-and-the-city-how-urban-planning-has-failed-women-93854">Sexism and the city: how urban planning has failed women</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/188162/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The author acknowledges the contributions of Bianca Elencevski and Jacinta Cox.</span></em></p>For many female runners, the feeling of liberation that running can bring is marred by the ever-present threat of street harassment and violence. It’s a major obstacle to running participation.Mary Iliadis, Senior Lecturer in Criminology, Deakin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1860212022-08-09T18:44:24Z2022-08-09T18:44:24ZLessons from a cancelled marathon: Athletic events, heat and the effects of climate change<figure><img src="https://images.theconversation.com/files/478321/original/file-20220809-18-89tjcv.jpg?ixlib=rb-1.1.0&rect=38%2C0%2C4211%2C2822&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Runners should have advance knowledge of what to expect in case of race disruption or rerouting prior to setting off on the course.</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><iframe style="width: 100%; height: 100px; border: none; position: relative; z-index: 1;" allowtransparency="" allow="clipboard-read; clipboard-write" src="https://narrations.ad-auris.com/widget/the-conversation-canada/lessons-from-a-cancelled-marathon--athletic-events--heat-and-the-effects-of-climate-change" width="100%" height="400"></iframe>
<p>The <a href="https://www.cbc.ca/news/canada/manitoba/manitoba-marathon-2022-heat-warning-1.6493963">cancellation of the Manitoba Marathon due to extreme heat</a> may provide a case study for athletic event management in extreme weather. </p>
<p>As researchers in kinesiology and recreation management, we took an interest in how the disruption was handled not only professionally, but also from a personal perspective: one of us (Shaelyn) was participating in the half marathon. </p>
<p>The race was cancelled after it had started, with runners already an hour into the race. The result was ambiguity and confusion. Runners were left scratching their heads both during and after the race: wondering what they were supposed to do during the disruption, and pondering how the course shutdown was handled after the event. </p>
<h2>Racing in the heat</h2>
<p>Hot road races may become more common. The climate crisis is <a href="https://www.ipcc.ch/report/ar6/wg2/">expected to increase severe weather</a>, which can have devastating consequences such as loss of life, injury and illness when people are unprepared. Even when lives are not lost, the negative experience of an emergency can have <a href="https://stacks.cdc.gov/view/cdc/48053">psychological consequences</a>. </p>
<p><a href="https://doi.org/10.2519/jospt.2014.5500">Runners can train for heat, wear appropriate clothing and hydrate, but even these steps are often not sufficient to overcome the effects of heat</a>. Exercising in heat and humidity poses a serious challenge to the body’s ability to <a href="https://doi.org/10.2165/00007256-200737080-00002">regulate body temperature</a> and running in such conditions can significantly decrease performance and lead to health issues such as exhaustion and heat stroke. </p>
<p>Managing the hazards posed by a changing climate will be necessary for all community event organizers going forward. </p>
<h2>A runner’s perspective</h2>
<p>Shaelyn’s first-person account is helpful in understanding what happened on the course during the cancelled Manitoba Marathon. Here is her experience:</p>
<p>Like other runners, I had trained in an extremely cold winter and spring and was not prepared for a hot run in the <a href="https://globalnews.ca/video/8930298/manitoba-marathon-expected-to-be-a-scorcher">record high temperatures that were forecast</a> for this late June race.</p>
<p>Event representatives <a href="https://www.cbc.ca/news/canada/manitoba/manitoba-marathon-heat-advice-1.6493051">urged runners to stay hydrated and to adjust their goal given the anticipated heat</a>. I kept an eye on my email for an adjusted start time or cancellation. With no news, I headed to the start line. Once started, it didn’t take me long to feel the heat of the day but volunteers did a great job of keeping us hydrated.</p>
<figure class="align-center ">
<img alt="An arm offering three bottles of water to a group of runners who are out of focus in the background" src="https://images.theconversation.com/files/478318/original/file-20220809-18-369wt0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/478318/original/file-20220809-18-369wt0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=399&fit=crop&dpr=1 600w, https://images.theconversation.com/files/478318/original/file-20220809-18-369wt0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=399&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/478318/original/file-20220809-18-369wt0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=399&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/478318/original/file-20220809-18-369wt0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=502&fit=crop&dpr=1 754w, https://images.theconversation.com/files/478318/original/file-20220809-18-369wt0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=502&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/478318/original/file-20220809-18-369wt0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=502&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Runners can train for heat, wear appropriate clothing and hydrate, but these steps may not be sufficient to overcome the effects of heat.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>However, I could not escape the heat; several miles in, my heart rate was above the ideal range. With eight kilometres left, a volunteer told us the course was closed and that we could keep running if we wanted to, which left me confused. Was the course really closed? Should I trust one volunteer? If the course was closed, what were my options? </p>
<p>The course was not physically closed and the runners around me were still running. Aware of no alternative way of getting back other than on my own two feet, I kept running. </p>
<p>This response is not surprising. When faced with a crisis, the <a href="https://emergency.cdc.gov/cerc/manual/index.asp">Crisis and Emergency Risk Communication manual</a> put forward by the U.S. Centers for Disease Control presents four ways people process information: </p>
<ul>
<li><p>simplifying the message, </p></li>
<li><p>holding on to current beliefs, </p></li>
<li><p>looking for additional information and opinions and </p></li>
<li><p>believing the first message. </p></li>
</ul>
<p>When I crossed the finish line, there was no indication the course had closed. It wasn’t until I listened to the news that I was able to confirm the closure. After recovering, I read Twitter threads from participants. My sense of <a href="https://www.cbc.ca/news/canada/manitoba/manitoba-marathon-race-cancellation-heat-response-communication-1.6495410">confusion and uncertainty was not unique</a>. Conflicting information circulated about water station closures and traffic no longer being controlled. </p>
<p>Shutting down the course was understandable to protect the safety of runners. However, participants may have been hesitant to stop considering they had likely trained for months, and may have been using the race to try to meet a goal or qualify for another race.</p>
<h2>Lessons for future races</h2>
<p>Effective communication reduces injury and loss-of-life during an emergency by providing the public with <a href="https://doi.org/10.1108/IJEFM-06-2021-0054">information to make good choices</a>. A crisis can be the catalyst for organizations to <a href="https://www.workingwithcrowds.com/wp-content/uploads/2018/05/How_publics_use_social_media_to_respond-1.pdf">build trust</a> with their community or it can harm the relationship, depending on the <a href="https://doi.org/10.3727/152599521X16106577965224">strategy used</a>.</p>
<figure class="align-center ">
<img alt="A group of cyclists participating in a road race" src="https://images.theconversation.com/files/477523/original/file-20220803-23-sm6bgj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/477523/original/file-20220803-23-sm6bgj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/477523/original/file-20220803-23-sm6bgj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/477523/original/file-20220803-23-sm6bgj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/477523/original/file-20220803-23-sm6bgj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/477523/original/file-20220803-23-sm6bgj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/477523/original/file-20220803-23-sm6bgj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Hundreds of races — running, cycling, triathlon — and other endurance events take place in Canada during warmer months when extreme heat is a risk.</span>
<span class="attribution"><span class="source">(Unsplash/Quino al D)</span></span>
</figcaption>
</figure>
<p>Race organizers should provide runners with essential information regardless of the specific hazard. Runners should have advance knowledge of what to expect in case of race disruption or rerouting prior to setting off on the course. This way, whether there is a weather disruption, act of violence or other potentially catastrophic event, racers will be prepared to react. </p>
<p>Complicating the situation is the organizational structure of many events. Volunteers are essential for delivering many community events. While they bring skills and knowledge, they may not have specific training in emergency management nor be sufficiently prepared to help event participants navigate the challenges posed during a major disruption. Organization preparedness should include ensuring volunteer readiness to respond during an emergency. </p>
<p>Events like the Manitoba Marathon provide runners with the opportunity to reach a goal that took months of training. This year though, many runners hobbled away from the event with mixed feelings about whether the event should have gone ahead, and if so, how the situation should have been managed. </p>
<p>As <a href="https://globalnews.ca/news/9018999/bc-heat-wave-temperature-records/">record high temperatures</a> continue <a href="https://www.cbc.ca/news/world/heat-wave-britain-1.6524808">across the world this summer</a>, investment in emergency preparedness is necessary to ensure communities can stay safe while sharing meaningful experiences together.</p><img src="https://counter.theconversation.com/content/186021/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Shaelyn Strachan receives funding from the Canadian Institutes for Health Research</span></em></p><p class="fine-print"><em><span>Christine Van Winkle receives funding from the Social Sciences and Humanities Research Council of Canada</span></em></p>All event organizers should be prepared for emergencies and have a communication plan.Shaelyn Strachan, Professor, Faculty of Kinesiology and Recreation Management, University of ManitobaChristine Van Winkle, Professor, Faculty of Kinesiology and Recreation Management, University of ManitobaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1856812022-07-11T03:00:37Z2022-07-11T03:00:37ZRicher schools’ students run faster: how the inequality in sport flows through to health<figure><img src="https://images.theconversation.com/files/472715/original/file-20220706-24-1k44z5.jpg?ixlib=rb-1.1.0&rect=0%2C11%2C7360%2C4891&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>Cross-town sporting rivalry between the kids from the wealthy school and those from the country school – or the poorer suburbs – has been fodder for Hollywood movies such as Friday Night Lights, McFarland USA, Coach Carter, The Mighty Ducks and Hoosiers. We like to believe sport is the great leveller and privilege doesn’t matter once you enter the arena or sports field. Yet our study indicates this isn’t true. Educational advantage carries over into sporting participation and success.</p>
<p>This finding matters for reasons other than sport. Sport promotes physical activity, and the gaps in participation and success go some way towards explaining disparities in the health of students from advantaged and disadvantaged backgrounds. </p>
<p>Our findings suggest <a href="https://www.acara.edu.au/reporting/national-report-on-schooling-in-australia">better funding and resourcing</a> for government schools, particularly those in areas of low-socieconomic status (SES), could make a substantial difference to supporting healthy active lifestyles for all Australian students.</p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1511533480005746691"}"></div></p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/aussie-kids-are-some-of-the-least-active-in-the-world-we-developed-a-cheap-school-program-that-gets-results-162844">Aussie kids are some of the least active in the world. We developed a cheap school program that gets results</a>
</strong>
</em>
</p>
<hr>
<h2>What was the focus of the study?</h2>
<p><a href="https://www.tandfonline.com/doi/full/10.1080/13573322.2022.2076666">Our study</a> looked at the sporting success of primary schools in Tasmania. Inequalities related to differences in <a href="https://www.acara.edu.au/reporting/national-report-on-schooling-in-australia">school funding</a>, infrastructure and <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2021.667628/full">academic outcomes</a> have been studied. Yet sporting success had remained largely unexamined. </p>
<p>Of course, wealthier schools have advantages in terms of sporting infrastructure and equipment. And students from low-SES backgrounds are <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-015-1796-0">much less likely</a> to undertake physical activity that requires indoor facilities, costly infrastructure or equipment, or access to water or snow.</p>
<p>Therefore, we looked at the least resource-intensive and highest-participation sporting event on the primary school calendar, the cross-country running carnival. In Tasmania all primary schools send their best runners to compete at their regional event, and potentially on to the state-wide competition. A school is placed on the combination of its three fastest runners’ finishing times in each age and sex division. </p>
<p>We had access to the results from the 55 government primary schools in the southern (greater Hobart) regional association, and 130 primary schools that took part in the state carnivals over ten years. We matched these data with each school’s population, educational advantage and geography.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/our-sporting-nation-is-a-myth-so-how-do-we-get-youngsters-back-on-the-field-78186">Our 'sporting nation' is a myth, so how do we get youngsters back on the field?</a>
</strong>
</em>
</p>
<hr>
<h2>What did the study find?</h2>
<p>While there were some outliers in some years, overwhelmingly <a href="https://www.tandfonline.com/doi/full/10.1080/13573322.2022.2076666">the study</a> found the participation and success of schools depended on three factors: size, geographic region and educational advantage. </p>
<p>It makes sense that the larger schools did better than the smaller schools because they had more runners to choose from. </p>
<p>What we found concerning was, regardless of size, there was a direct correlation between a school’s relative educational advantage and its success in running carnivals. The richer they were, the faster they ran. This was true at both the regional and state carnivals. </p>
<p>The state-wide event also enabled us to look at each school’s success when compared to its geographic location. We found that geography, as well as educational advantage, determined participation rates. The more remote the school, the less often it sent runners to the state carnival. </p>
<h2>What can be done about these disparities?</h2>
<p>It’s deeply concerning that the socioeconomic status of schools has a direct impact on students’ success in cross-country running, and that the school’s location can determine their opportunities to participate. Previous research has found <a href="https://www.mdpi.com/1660-4601/17/18/6849">disadvantaged students</a> and rural communities have <a href="https://onlinelibrary.wiley.com/doi/10.1111/josh.12063">poorer health</a> than their wealthier and more urban peers. </p>
<p><a href="https://www.communities.tas.gov.au/ticket-to-play/about-ticket-to-play">Subsidising families’ sport-related costs</a> or <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-019-8049-6">giving vouchers</a> could help students from lower-income communities take part in sport, get coaching and increase their participation in events. Partnerships between schools and clubs could also help reduce physical activity inequalities and barriers such as <a href="https://www.tandfonline.com/doi/full/10.1080/13613324.2019.1679755">transport</a>, as well as promote lifelong connection to community sport.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-sport-can-help-young-people-to-become-better-citizens-173733">How sport can help young people to become better citizens</a>
</strong>
</em>
</p>
<hr>
<figure class="align-center ">
<img alt="Unhappy boy being checked by a doctor" src="https://images.theconversation.com/files/472901/original/file-20220706-23-by6c0g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/472901/original/file-20220706-23-by6c0g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/472901/original/file-20220706-23-by6c0g.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/472901/original/file-20220706-23-by6c0g.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/472901/original/file-20220706-23-by6c0g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/472901/original/file-20220706-23-by6c0g.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/472901/original/file-20220706-23-by6c0g.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Lower rates of physical activity among children from low socioeconomic backgrounds have consequences for their health.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<p>However, complex challenges such as reducing structural inequality and improving children’s health require more than just money.</p>
<p>Schools could consider increasing the formal and informal opportunities they offer their students to play sport and be physically active. <a href="https://onlinelibrary.wiley.com/doi/10.1111/j.1746-1561.2011.00613.x">Research</a> shows attending a school with many sporting opportunities can reinforce positive attitudes to physical activity. </p>
<p>Low-SES students have <a href="https://www.mdpi.com/1660-4601/17/18/6849">poorer health</a> as a result of lower rates of physical activity. School and community programs to promote active and healthy lifestyles in low-SES communities are essential. Examples of programs that could be extended to more schools include the national <a href="https://www.sportaus.gov.au/schools">Sporting Schools</a> program and <a href="https://www.health.nsw.gov.au/heal/schools/Pages/llw-at-school.aspx">Live Life Well @ School</a> in New South Wales and <a href="https://www.vichealth.vic.gov.au/programs-and-projects/walk-to-school">Walk to School</a> in Victoria. </p>
<p>These programs have:</p>
<ul>
<li>introduced students to <a href="https://www.sportaus.gov.au/schools/schools">new physical activities</a></li>
<li>resulted in more students <a href="https://www.sportaus.gov.au/schools/schools">joining local sports clubs</a></li>
<li>helped schools <a href="https://www.sportaus.gov.au/schools/schools">buy new sporting equipment</a></li>
<li>aided schools in <a href="https://www.health.nsw.gov.au/heal/schools/Pages/case-studies.aspx">developing more healthy canteen menus</a></li>
<li><a href="https://www.health.nsw.gov.au/heal/schools/Pages/case-studies.aspx">provided parents</a> with ideas on healthy eating and physical activity.</li>
</ul>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/the-kids-whod-get-the-most-out-of-extracurricular-activities-are-missing-out-heres-how-to-improve-access-169447">The kids who'd get the most out of extracurricular activities are missing out – here's how to improve access</a>
</strong>
</em>
</p>
<hr>
<h2>Education can improve health literacy</h2>
<p>Efforts to increase physical activity among students need to be backed up by education about the <a href="https://www.vichealth.vic.gov.au/-/media/ResourceCentre/PublicationsandResources/Health-Inequalities/Fair-Foundations/Summary/Health-Equity_Summary_PhysicalActivity.pdf?la=en&hash=253342CE2532365EC0F3425694AA0D6C8837199B">benefits</a>. Students need to know how they can take ownership of maintaining their own health and well-being. </p>
<p>People with higher education are more likely to <a href="https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-10-98">seek, understand and act</a> on health information and services, including messages that promote physical activity. In other words, they have greater health literacy. Schools could consider programs focused on <a href="https://www.australiancurriculum.edu.au/f-10-curriculum/health-and-physical-education/key-ideas/">developing health literacy</a> among their students. </p>
<p><a href="https://www.utas.edu.au/hl4k">HealthLit4Kids</a> is one such program. It aims to halt negative intergenerational health behaviours by providing children with the tools to better understand their own health. It is <a href="https://www.mdpi.com/1660-4601/17/4/1449">operating</a> in some Tasmanian schools and could be scaled up to benefit more students and their families. </p>
<p>Initiatives like these would help reduce some of the inequalities that have influenced the findings of this study.</p>
<hr>
<p><em>This article is part of The Conversation’s <a href="https://theconversation.com/topics/breaking-the-cycle-119149">Breaking the Cycle</a> series, which is supported by a philanthropic grant from the Paul Ramsay Foundation.</em></p><img src="https://counter.theconversation.com/content/185681/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Vaughan Cruickshank does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment. This article is part of The Conversation's Breaking the Cycle series, which is about escaping cycles of disadvantage. The series is supported by a philanthropic grant from the Paul Ramsay Foundation.</span></em></p><p class="fine-print"><em><span>Jeffrey Thomas and Kira Patterson do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Lower participation and poorer performance in cross-country running by students at low-SES schools is troubling, because physical activity and fitness are closely tied to health and well-being.Vaughan Cruickshank, Program Director – Health and Physical Education, Maths/Science, Faculty of Education, University of TasmaniaJeffrey Thomas, Lecturer in Behaviour Management, University of TasmaniaKira Patterson, Lecturer in Health Pedagogy, University of TasmaniaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1827622022-05-30T20:32:21Z2022-05-30T20:32:21ZDrawing data: I make art from the bodily experience of long-distance running<figure><img src="https://images.theconversation.com/files/464729/original/file-20220523-30932-at1ndy.jpg?ixlib=rb-1.1.0&rect=10%2C5%2C3535%2C4996&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Cherine Fahd</span>, <span class="license">Author provided</span></span></figcaption></figure><p>In 1979, the American artist Allan Kaprow wrote <a href="https://monoskop.org/images/3/36/Kaprow_Allan_Essays_on_the_Blurring_of_Art_and_Life_with_Impurity_Experimental_Art_The_Meaning_of_Life_missing.pdf">Performing Life</a>, an important essay in the history of Western art arguing for the blurring of art and life. </p>
<p>Kaprow suggested we perform art in our everyday living by paying attention to invisible sensations and the details of existence we take for granted.</p>
<p>He wanted us to notice the way air and spit are exchanged when talking with friends; the effects of bodies touching; the rhythm of breathing. Kaprow’s essay has served as an instructive piece for living. As an artist, I see and make art from anything and everything. </p>
<p>Take long-distance running, for example. </p>
<p>When a friend began coaching me to run long distances, I consequently began drawing as well. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/463228/original/file-20220516-20-9vwtpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/463228/original/file-20220516-20-9vwtpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/463228/original/file-20220516-20-9vwtpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=836&fit=crop&dpr=1 600w, https://images.theconversation.com/files/463228/original/file-20220516-20-9vwtpw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=836&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/463228/original/file-20220516-20-9vwtpw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=836&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/463228/original/file-20220516-20-9vwtpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1050&fit=crop&dpr=1 754w, https://images.theconversation.com/files/463228/original/file-20220516-20-9vwtpw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1050&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/463228/original/file-20220516-20-9vwtpw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1050&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">‘When a friend began coaching me to run long distances, I began drawing.’</span>
<span class="attribution"><span class="source">Cherine Fahd</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>Running in the 21st century involves drawing lines. More important than sneakers are GPS devices (like smartphones and watches that sync with exercise apps) to track and analyse every meaningful and meaningless detail of your performance. </p>
<h2>Drawing lines</h2>
<p>I use the app <a href="https://www.strava.com/features">Strava</a>. It visualises my routes, average pace, heart rate, elevation and calories burned. </p>
<p>Driven by competition, self-improvement and the well-being revolution, it is easy to become fixated on this data. But I am fixated for other reasons as well. </p>
<p>When I run, Strava maps my route with a meandering GPS line. I have become absorbed in this line – literally sensing it when I’m running. </p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/ywWnbgo9lec?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
</figure>
<p>As each foot touches the ground I feel myself drawing the GPS line slowly and incrementally. This embodied connection to my data changes my runs. I spontaneously vary my routes to achieve a particular line. </p>
<p>Run around a pole ten times, burst into a zig-zag, make a circle in the park. I manoeuvre to affect the graphic form to one of my imagining. </p>
<p>Cyclists and runners worldwide have recently discovered the creative possibilities of GPS data. This is called GPS Art or “<a href="https://www.strav.art/home">Strava Art</a>”. Cycling or running routes to visualise a predetermined shape or thing proved popular during the pandemic. Rabbits, Elvis and the middle finger have been plotted, cycled and run. The data version of skywriting. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/463230/original/file-20220516-16-9vwtpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/463230/original/file-20220516-16-9vwtpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/463230/original/file-20220516-16-9vwtpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=800&fit=crop&dpr=1 600w, https://images.theconversation.com/files/463230/original/file-20220516-16-9vwtpw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=800&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/463230/original/file-20220516-16-9vwtpw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=800&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/463230/original/file-20220516-16-9vwtpw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1005&fit=crop&dpr=1 754w, https://images.theconversation.com/files/463230/original/file-20220516-16-9vwtpw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1005&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/463230/original/file-20220516-16-9vwtpw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1005&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">‘I manoeuvre to affect the graphic form to one of my imagining.</span>
<span class="attribution"><span class="source">Cherine Fahd</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>As novel as Strava Art is, I am not creating it. Running and drawing are both “<a href="https://www.upress.umn.edu/book-division/books/thought-in-the-act">body techniques</a>” connected to gesture, touch, feeling, listening, looking and imagining. </p>
<p>While GPS data can visualise every quantifiable detail about my run, it can’t tell me how it felt to run. </p>
<p>Anyone who runs long distances knows that performance is impacted by how you feel on the day, what the run is soothing. Life problems, levels of stress, hormones, depression, happiness, whether you slept well, how much you ate and the weather all impact a run. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/yearning-for-touch-a-photo-essay-159704">Yearning for touch — a photo essay</a>
</strong>
</em>
</p>
<hr>
<h2>Revealing what is hidden</h2>
<p>While self-tracking data appears infallible – that is, numerical, scientific and objective – we know it is biased. Data scientists Catherine D'Ignazio and Lauren Klein argue in their book <a href="https://mitpress.mit.edu/books/data-feminism">Data Feminism</a> that data science is skewed towards to those who “wield power”, which is “disproportionately elite, straight, white, able-bodied, cisgender men from the Global North.” </p>
<p>Data feminism reveals how systems of counting and classification hide inequalities. The role of data feminism is to use this understanding of what is hidden to visualise alternatives, and they suggest converting qualitative experience into data. </p>
<p>This is where the outmoded art of drawing and the antiquated technologies of charcoal and pencil can extend exercise data and bring new meaning to the personal experience of running. </p>
<p>I have been re-drawing my data to make visible what Strava cannot. The unheroic stuff: emotions, persistent thoughts, body sensations like the pressing of my bladder, the location of public toilets, social interactions with strangers, lyrics from the songs I listen to, and the weather. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/463231/original/file-20220516-24-9dz6w6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/463231/original/file-20220516-24-9dz6w6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/463231/original/file-20220516-24-9dz6w6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=772&fit=crop&dpr=1 600w, https://images.theconversation.com/files/463231/original/file-20220516-24-9dz6w6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=772&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/463231/original/file-20220516-24-9dz6w6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=772&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/463231/original/file-20220516-24-9dz6w6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=970&fit=crop&dpr=1 754w, https://images.theconversation.com/files/463231/original/file-20220516-24-9dz6w6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=970&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/463231/original/file-20220516-24-9dz6w6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=970&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">‘The drawings are deliberately messy scribbles, diaristic and fragmented, smudged and imprecise.’</span>
<span class="attribution"><span class="source">Cherine Fahd</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>The drawings are deliberately messy scribbles, diaristic and fragmented, smudged and imprecise. They re-label information to reflect what is missing – that I’m a middle-aged woman artist mother who is happy to remain mediocre at running. </p>
<p>Picture a nagging bladder instead of speed; scribble the arrival and departure of joy and anxiety instead of pace; zig-zag through neurotic repetitive thoughts instead of calories burned; trace desires, dreads and dreams instead of personal bests. </p>
<p>That’s not to say I don’t enjoy Strava or that I don’t have running goals. But the drawings offer different data that short circuits the dominance of quantifying every aspect of human experience. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/463232/original/file-20220516-17-nl8hd8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/463232/original/file-20220516-17-nl8hd8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/463232/original/file-20220516-17-nl8hd8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=819&fit=crop&dpr=1 600w, https://images.theconversation.com/files/463232/original/file-20220516-17-nl8hd8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=819&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/463232/original/file-20220516-17-nl8hd8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=819&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/463232/original/file-20220516-17-nl8hd8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1029&fit=crop&dpr=1 754w, https://images.theconversation.com/files/463232/original/file-20220516-17-nl8hd8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1029&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/463232/original/file-20220516-17-nl8hd8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1029&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">‘These drawings offer alternative data not tied to endurance or personal glory.’</span>
<span class="attribution"><span class="source">Cherine Fahd</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>The effects of bringing art and life (or running and drawing) together are confrontational. As Kaprow noted, “anyone who has jogged seriously […] knows that in the beginning, as you confront your body, you face your psyche as well.” </p>
<p>The longer more testing runs produce more data; they also produce more complex encounters with the self and more convoluted drawings. </p>
<p>These drawings offer alternative data not tied to endurance or personal glory. They undo the slick corporate aesthetic of exercise apps and their socially networked metrics, leader boards, badges and medals. </p>
<p>This is a feminist practice that builds on the work of <a href="https://affirmpress.com.au/publishing/the-long-run/">Catriona Menzies-Pike</a> and <a href="https://www.taylorfrancis.com/chapters/mono/10.4324/9781315437859-5/running-feminist-embodiment-sandra-faulkner">Sandra Faulkner</a> who give alternative accounts of running from the perspective of women. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/463227/original/file-20220516-14-6i9plc.jpg?ixlib=rb-1.1.0&rect=0%2C12%2C8179%2C5285&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/463227/original/file-20220516-14-6i9plc.jpg?ixlib=rb-1.1.0&rect=0%2C12%2C8179%2C5285&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/463227/original/file-20220516-14-6i9plc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=388&fit=crop&dpr=1 600w, https://images.theconversation.com/files/463227/original/file-20220516-14-6i9plc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=388&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/463227/original/file-20220516-14-6i9plc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=388&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/463227/original/file-20220516-14-6i9plc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=488&fit=crop&dpr=1 754w, https://images.theconversation.com/files/463227/original/file-20220516-14-6i9plc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=488&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/463227/original/file-20220516-14-6i9plc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=488&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">‘These drawings offer alternative data not tied to endurance or personal glory.’</span>
<span class="attribution"><span class="source">Cherine Fahd</span>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>Running and drawing can be autotelic activities: activities where the purpose of doing it is doing it. In this highly surveilled, techno-obsessed, capital driven, multi-tasking time, the value of sporting or creative activities delivering no measurable (or financial) results may appear old-fashioned. </p>
<p>But then again, so can running without a self-tracking device. This is something I am willing to try.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/the-runners-high-may-result-from-molecules-called-cannabinoids-the-bodys-own-version-of-thc-and-cbd-170796">The 'runner's high' may result from molecules called cannabinoids – the body's own version of THC and CBD</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/182762/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Cherine Fahd does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>I have been re-drawing my data to make visible what Strava cannot. The unheroic stuff: emotions, persistent thoughts, body sensations, lyrics from the songs, the weather.Cherine Fahd, Associate Professor of Visual Communication in the School of Design, University of Technology SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1821752022-05-03T13:26:29Z2022-05-03T13:26:29ZExercising during pregnancy: what to consider<figure><img src="https://images.theconversation.com/files/460989/original/file-20220503-20-vqx0xu.jpg?ixlib=rb-1.1.0&rect=0%2C17%2C5894%2C3870&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">There's no need to stop exercising if you're able to.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/active-pregnant-woman-running-outdoor-sport-1415641412">Leszek Glasner/ Shutterstock</a></span></figcaption></figure><p>While exercise is often said to be safe to do while pregnant, with so much information out there, it can be hard to figure out just how much exercise you should do – and if there are certain exercises to avoid. </p>
<p>Exercise is good for the mother and her baby, but given all the changes that happen to the body during pregnancy, it is advisable to take it a bit easier when exercising.</p>
<p>One of these changes is how our cardiovascular system functions. Because the baby needs a constant supply of oxygen to develop – and because of how quickly it grows – the mother will experience a <a href="http://thehubedu-production.s3.amazonaws.com/uploads/4234/78ef71e5-2ce1-491e-b6f4-c7690c7f7016/Hemodynamic_changes_in_pregnancy.pd">45-50% increase</a> in blood volume to carry this much-needed oxygen to the baby. </p>
<p>The <a href="https://www.scopus.com/record/display.uri?eid=2-s2.0-84867746119&origin=inward&featureToggles=FEATURE_NEW_DOC_DETAILS_EXPORT:1">mother’s heart rate</a> also increases to ensure the baby gets enough oxygen. This could put an extra strain on the woman’s heart and lungs when doing any sort of activity.</p>
<p>The respiratory system is also affected. The <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.994.4602&rep=rep1&type=pdf">amount of oxygen</a> a mother can inhale increases by around 40-50% to give the baby the oxygen it needs. This change also happens because the growing baby <a href="https://link.springer.com/article/10.1186/2047-783X-15-S2-189">affects lung function</a> by reducing the space in which the mother’s lungs can inflate. These changes may see the mother experience more shortness of breath – which will make even everyday tasks more demanding.</p>
<p>The body’s <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1016/j.pmrj.2018.06.012">joints also relax</a> – partly due to the mother’s <a href="https://www.mdpi.com/2411-5142/4/4/72/htm">centre of mass changing</a>, and because the pelvis has tilted. The way the body fuels itself also changes. When we eat foods, the body stores these byproducts (typically glucose or carbohydrates) in our liver and muscles so that our body can draw upon these stores for energy when needed (such as when we exercise). When pregnant, there is <a href="https://www.researchgate.net/profile/Daniel-Mintz-2/publication/16202011_Blood_Glucose_Control_During_Pregnancy/links/54c9b5750cf298fd26269e74/Blood-Glucose-Control-During-Pregnancy.pdf">less glucose available</a> to draw on for energy. This is because the baby needs this energy to develop. As a result, the mother might feel more fatigued more quickly when they’re doing any type of task – including exercise.</p>
<h2>Keep moving</h2>
<p>But all these changes don’t mean you shouldn’t exercise during pregnancy.</p>
<p>Studies show that <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000180.pub2/pdf/full">doing aerobic exercise</a> (such as walking, jogging or swimming) during pregnancy for at least 150 minutes a week can improve fitness, increase <a href="https://www.scopus.com/record/display.uri?eid=2-s2.0-84870055782&origin=inward&featureToggles=FEATURE_NEW_DOC_DETAILS_EXPORT:1">muscle tone and strength</a> and reduce weight gain. Exercise may also lower the risk of <a href="https://link.springer.com/article/10.1007/s12178-008-9021-8">experiencing back pain</a>, which is a common problem for many pregnant women.</p>
<p>There’s also some limited evidence that following an exercise plan during pregnancy can help some women <a href="https://www.ajpmonline.org/article/S0749-3797(16)30204-5/pdf">experience shorter labour</a> – and decrease the likelihood of needing a caesarean section. It’s currently unclear why this link may exist.</p>
<p>Not only is exercise safe for the mother, it’s also safe for the baby. Although exercise can directly affect the baby (such as the baby’s <a href="https://www.sciencedirect.com/science/article/abs/pii/S1701216316303097">heart rate increasing</a> when the mother exercises), researchers have shown exercise causes <a href="https://www.sciencedirect.com/science/article/pii/S0266613807000459">no symptoms or signs of stress</a> to the baby. Exercising regularly during pregnancy may also lower the likelihood of the baby <a href="https://www.ahajournals.org/doi/full/10.1161/circulationaha.109.906081">being overweight</a> in adulthood.</p>
<figure class="align-center ">
<img alt="A pregnant woman lifts a barbell in the gym." src="https://images.theconversation.com/files/460990/original/file-20220503-31848-9imgcj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/460990/original/file-20220503-31848-9imgcj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/460990/original/file-20220503-31848-9imgcj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/460990/original/file-20220503-31848-9imgcj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/460990/original/file-20220503-31848-9imgcj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/460990/original/file-20220503-31848-9imgcj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/460990/original/file-20220503-31848-9imgcj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Weight lifting can still be safe to do.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/pregnant-woman-exercising-gym-fitness-healthy-602774699">ZephyrMedia/ Shutterstock</a></span>
</figcaption>
</figure>
<p>But though exercise is safe for both mother and baby, some activities may need to be avoided. Somewhat obviously, combat sports or those that may have an increased risk of falling (such as horse riding or mountain biking) should be avoided.</p>
<p>If you enjoy lifting weights, it’s still considered a safe and effective form of exercise to do during pregnancy. But it may be best to lift with a friend or personal trainer and avoid excessive loads, as these increase the risk of muscle and joint injuries.</p>
<p>You should also avoid exercising in <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1111/jmwh.13286">hot temperatures</a> (especially those above 32◦C) because of the extra stress this could place on you and your baby’s heart. Something else to consider carefully is any form of exercise that requires the mother to lie flat on her stomach or back – such as during yoga or pilates. The reason for this is there’s an <a href="https://link.springer.com/article/10.1186/1532-429X-13-31">increased chance of hypotension</a> (a rapid drop in blood pressure) that may increase the risk of fainting when standing up.</p>
<p>So while you might need to take it a bit easier if you want to exercise while pregnant (especially during the second and third trimester), this doesn’t mean you need to work out less than you did before. Generally, people are recommended to get at least 150 minutes of cardiovascular exercise a week. The same is true for women who are pregnant, though you may need to lower the intensity you exercise at.</p>
<p>And if you do decide to exercise during pregnancy, it’s important to make sure you’re <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2006.00541.x">eating and drinking enough</a> since exercise requires more energy. The more demanding the exercise, the more calories you’ll need to consume afterwards.</p><img src="https://counter.theconversation.com/content/182175/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Exercising during pregnancy is safe – and can have many benefits for both mother and baby.Dan Gordon, Associate Professor: Cardiorespiratory Exercise Physiology, Anglia Ruskin UniversityMatthew Slater, PhD Candidate and Vascular Healthcare Scientist, Anglia Ruskin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1796292022-04-13T12:13:29Z2022-04-13T12:13:29ZHow math – and eating while running – can help you complete your best marathon<figure><img src="https://images.theconversation.com/files/457489/original/file-20220411-17-v4whu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Long-distance running requires planning, from pacing to stoking the body's engines.</span> <span class="attribution"><span class="source">Nick Morgan</span>, <span class="license">Author provided</span></span></figcaption></figure><p>Whether standing at the starting line for a high school cross-country competition or, years later, at the cold rainy 2018 Boston Marathon, I have always been nervous before races. </p>
<p>In November 2021, I was again at the starting line, this time at the Monumental Marathon in Indianapolis. And while I’ve always prepared for a race, this time I did it differently.</p>
<p>I’d spent the previous three years doing scientific research as part of my doctoral program at the University of Tennessee, Knoxville, showing, mathematically, how to use nutrition and training to run an optimal race.</p>
<p>While there is significant research on pacing, training and eating, there has been little research done at the intersection of math and running. The research that has been done focuses mainly on <a href="https://doi.org/10.1137/090749384">shorter races, like the 800-meter</a>, instead of longer distances, and none of it focuses on the practice of eating while running. I wanted to find out how a marathon runner could maximize energy output to run the fastest possible race. </p>
<p>My colleagues <a href="https://math.utk.edu/people/Suzanne-Lenhart/">Suzanne Lenhart</a>, <a href="https://nutrition.utk.edu/guoxun-chen-phd-lab/">Guoxun Chen</a> and <a href="https://people.clas.ufl.edu/hager/">William Hager</a> and I combined mathematics with research from the worlds of nutrition and sports science to identify how a runner’s speed should change throughout a race – and how much and when to eat during the run. </p>
<h2>Marathon performance</h2>
<p>The marathon emerged from <a href="https://theconversation.com/the-uncertain-origins-of-the-modern-marathon-79493">an ancient Greek legend</a> of Pheidippides, a messenger who ran 40 kilometers from Marathon to Athens in 490 B.C. to bring news about a Persian invasion – or possibly, to announce the Athenians’ victory. </p>
<p>More than 2,000 years later, in 1896, the <a href="https://www.history.com/this-day-in-history/first-modern-olympic-games">first modern Olympics</a> included a marathon. The next year, the <a href="https://www.baa.org/races/boston-marathon/history">first Boston Marathon</a> was held. The race, likely the most famous of more than 1,100 marathons organized in the U.S. each year, will mark its 126th anniversary on April 18.</p>
<p>Completing a 26.2-mile marathon requires both training and strategy. Pacing is key: A runner who takes off at a sprint can’t expect to maintain that speed. In the 1920s, runners first realized the need to <a href="https://doi.org/10.1093/nutrit/nuy001">stoke energy</a> during long-distance runs and began sucking on hard candies during races. Today, a lucrative industry sells energy gels, gummies, sports drinks and other in-race nutritional products. </p>
<p>That’s because running is an <a href="https://doi.org/10.1016/bs.pmbts.2015.07.020">energy game</a>, fueled by stored fat and glycogen. During high exertion, the body <a href="https://doi.org/10.1152/japplphysiol.91394.2008">burns mainly glycogen</a>, a complex carbohydrate structure used to store energy in the muscles and liver. </p>
<p>That’s where nutrition planning comes in. The body has plenty of stored fat, but a limited supply of <a href="https://runningmagazine.ca/sections/training/how-to-avoid-hitting-the-wall/">glycogen</a>, enough to run maybe 15 miles. Eating carbohydrate-loaded meals leading up to a race builds <a href="https://academic.oup.com/nutritionreviews/article/76/4/243/4851715">glycogen stores</a>. </p>
<p>But high-speed or long-distance running can exhaust available glycogen, triggering a miserable and well-known experience known as “bonking” or “hitting the wall.” When the body runs out of sugar to burn, muscles cramp up and, in extreme cases, a runner may experience dizziness or confusion, or may even collapse. The antidote: consuming simple sugar during a race.</p>
<h2>Modeling racing biology</h2>
<p>To show scientifically how to <a href="https://doi.org/10.1063/1.3128231">run the fastest possible race</a>, my colleagues and I built a computer model. It relies on various <a href="https://gccoaching.fit/2019/02/18/breaking-down-ftp-vla-max-vs-vo2-max/">personal parameters</a> such as a runner’s weight and ability to absorb oxygen, which is calculated by most sports watches.</p>
<p>Other factors include the rate at which a runner burns calories and how quickly the body clears lactate, a compound that makes the muscles feel heavy when it accumulates. We incorporated equations for speed; changes in available energy from fat and glycogen; and the energy boost from food consumed during the race. </p>
<p>Then we programmed in our goal: determining how a simulated marathoner can run the most efficient 26.2-mile race. </p>
<p>We evaluated various combinations of speed and available energy alongside fuel intake, ranging from 100 to 1,100 calories. Overall, our model shows that maintaining a fairly constant speed from start to finish helps a runner achieve top performance. </p>
<p>The results differ significantly from person to person. The model reveals an individual’s best speed and calculates the amount of calories they should take in, based on personal needs, and when to consume them. The model also generates graphs to visually depict results. All can be improved with dedicated training, making a runner more energy efficient.</p>
<h2>Optimizing performance</h2>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/MoxFkJlVZlA?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Legendary marathon runner Eliud Kipchoge of Kenya made world history with his 2019 run in Austria.</span></figcaption>
</figure>
<p>Since this model is based on biological phenomena, not data, we needed to validate the approach. So we compared a simulation of <a href="https://www.nytimes.com/2019/10/12/sports/eliud-kipchoge-marathon-record.html">Eliud Kipchoge’s 2019 world record-breaking marathon</a> against his actual performance. Kipchoge, the first to ever complete a marathon in under two hours – <a href="https://www.ineos159challenge.com/">1:59:40</a> – gave an amazing physical performance that was optimized by a team of experts. </p>
<p>To compare our simulation with his actual race, we put in his personal parameters alongside the 800 calories he consumed. Our model proved extremely accurate: The simulation differed from Kipchoge’s performance by just one second per mile.</p>
<p>I then used myself to test our model on a runner with a different skill level. I stood on the starting line of the Indianapolis Marathon, prepared to use the model’s pacing strategy and in-race nutrition plan to consume five 100-calorie gels. I finished in 2:37:14, a major personal best for me, more than 15 minutes faster than I’d ever run. The simulation again proved strong: It differed from my true race time by less than 1%.</p>
<p>The ultimate goal of this work is to create a user-friendly application that allows runners to plan in-race nutrition and calculate their best speed, both of which are crucial to running the optimal marathon. </p>
<p>[<em>Get fascinating science, health and technology news.</em> <a href="https://memberservices.theconversation.com/newsletters/?nl=science&source=inline-science-fascinating">Sign up for The Conversation’s weekly science newsletter</a>.]</p><img src="https://counter.theconversation.com/content/179629/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Cameron Cook does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>What is the best strategy for running your best race? A new computer model might soon join your training team.Cameron Cook, PhD graduate, researcher, University of TennesseeLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1784752022-03-14T17:22:52Z2022-03-14T17:22:52ZRunning injuries don’t happen for the reasons you think – here’s the three best ways to prevent them<figure><img src="https://images.theconversation.com/files/451840/original/file-20220314-18-eeq24d.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C6006%2C3998&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Most running injuries happen because of overuse.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/runner-sport-knee-injurywoman-pain-while-395823328">sawaddeebenz/ Shutterstock</a></span></figcaption></figure><p>Running is one of the <a href="https://www.latimes.com/travel/la-trb-fitbit-global-workouts-20150824-story.html">most popular</a> forms of physical activity worldwide. But though it requires little expertise or equipment – and can be <a href="https://www.sciencedirect.com/science/article/pii/S0033062017300488?casa_token=A4F7ppCpKtwAAAAA:UXtyxI8cJDgRHzbl9QXlgktUsB3U6v6DaL0Q3d5b5sgVSwp5dqztbGs0SDGCBnThkfD5-XRC">very beneficial</a> for our health – it unfortunately also comes with a relatively high risk of injury. In fact, one survey found nearly half of all runners <a href="https://www.sciencedirect.com/science/article/pii/S1440244018301798?casa_token=rUcD_hcLHv0AAAAA:DS6BQbUBlO8uk1ahHV0nBPVrdZYH3xdjzSG48_dhhfNuNsr7QidfwdINlvO5frO1bFOSnPCB#abs0005">experience injury or pain</a>. Another study even estimated that runners experience nearly <a href="https://link.springer.com/article/10.1007/s40279-015-0333-8">18 injuries</a> for every 1,000 hours of running.</p>
<p>Novice runners have the highest likelihood of sustaining an injury. The most common injuries they experience are in their lower body (such as in the Achilles tendon, shins or knees) and are often the result of <a href="https://www.sciencedirect.com/science/article/pii/S2095254621000454">overuse</a> – an injury that happens in a muscle or joint due to repetitive trauma, usually as a result of doing more than you’re capable of, or not training with proper technique. </p>
<p>But that doesn’t mean injuries are inevitable. There are many ways you can protect yourself from an injury – so long as you ignore some long held ideas about the best way to do this.</p>
<h2>Injury prevention myths</h2>
<p>One common belief in the running community is that static stretching as part of a warm-up or cool-down can reduce risk of injury. But recent evidence suggests that stretching <a href="https://www.tandfonline.com/doi/full/10.1080/15438627.2016.1258640">does little</a> to prevent injuries. It may even reduce running performance in races less than <a href="https://www.tandfonline.com/doi/full/10.1080/15438627.2016.1258640">60 minutes</a> long.</p>
<p>The belief that footwear is a significant factor in whether or not a person gets injured may also be untrue. While comfortable, properly fitting shoes are important for preventing minor issues <a href="https://www.asics.com/gb/en-gb/running-advice/how-to-prevent-blisters-when-running/#:%7E:text=Running%20shoes%20which%20are%20too,turn%2C%20will%20lead%20to%20blisters.&text=If%20your%20feet%20are%20too,them%20more%20prone%20to%20blisters.">such as blisters</a> and can help with <a href="https://theconversation.com/super-shoes-explaining-athletics-new-technological-arms-race-156265">running performance</a>, there’s little evidence suggesting that footwear alone <a href="https://meridian.allenpress.com/jat/article/55/12/1215/446284/Can-the-Appropriate-Footwear-Prevent-Injury-in">reduces injury risk</a>. </p>
<p>There’s also little evidence that shoes prescribed based on foot posture <a href="https://meridian.allenpress.com/jat/article/55/12/1215/446284/Can-the-Appropriate-Footwear-Prevent-Injury-in">reduce injury</a>. A study using army recruits during basic training even showed there was little difference in <a href="https://www.jospt.org/doi/full/10.2519/jospt.2014.5342">injury risk</a> regardless of the type of support a person’s shoe had. </p>
<h2>Evidenced-based tips</h2>
<p>If you want to run injury free, here are the best, evidence-based ways:</p>
<p><strong>1. Build strength</strong></p>
<p>A recent study of Brazilian runners found that performing an eight-week training programme that focused on foot and ankle strength reduced injury risk by <a href="https://journals.sagepub.com/doi/full/10.1177/0363546520969205">nearly 60%</a> compared to a group who didn’t strength-train.</p>
<figure class="align-center ">
<img alt="A woman in athletic wear performs a squat." src="https://images.theconversation.com/files/451839/original/file-20220314-24-psl2qq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/451839/original/file-20220314-24-psl2qq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/451839/original/file-20220314-24-psl2qq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/451839/original/file-20220314-24-psl2qq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/451839/original/file-20220314-24-psl2qq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/451839/original/file-20220314-24-psl2qq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/451839/original/file-20220314-24-psl2qq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Weight training may help reduce injury risk somewhat.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/side-view-young-athlete-squatting-wall-646596646">Artem Varnitsin/ Shutterstock</a></span>
</figcaption>
</figure>
<p>While exercising to prevent injury in runners is a relatively new concept, such programmes have also shown promise in other running-based sports such as <a href="https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-017-0083-z">football</a> and <a href="https://www.tandfonline.com/doi/full/10.1080/02640414.2020.1721255">volleyball</a> where overuse injuries are also common. In general, strength training should be done three to five times a week for at least 15 minutes each session. Exercises should focus on building muscular endurance, coordination and balance – such as lunges and squats.</p>
<p><strong>2. Not recovering between training sessions</strong></p>
<p>Failing to recover between training sessions is shown to lead to chronic fatigue or overtraining – which can cause <a href="https://journals.sagepub.com/doi/pdf/10.1177/1941738111434406?casa_token=dNAxbIh11ewAAAAA:01f4QFlseYa-cqwLx0CVswAWugvlvTAqqnMvUCdXqZkPObjM2Y2d0KBh9evEtxiwr-YN1SvqQV9i">performance decline</a>, low mood and muscle aches. These <a href="https://europepmc.org/article/med/1623894">increase risk</a> of overuse injuries as the body’s muscles and tissues aren’t able to repair and adapt between runs. The amount of time a person’s body needs to recover between runs will vary, though 36-48 hours is typical.</p>
<p>Not getting enough or not getting <a href="https://link.springer.com/article/10.1007/s40279-014-0260-0?fbclid=IwAR1BPqYJynmx-Z5mCslc0J-SvnFJxp44BGwwCOSdFxCWbF3RuGpnW_3cCso">good quality sleep</a> can also lead to overuse injuries, as sleep is important for helping the body to recover and restore itself. This is why it’s important to get around seven to nine hours of sleep each night – <a href="https://www.tandfonline.com/doi/pdf/10.1080/17461390801954794?casa_token=RAv3GSqMuWQAAAAA:s0rqNuo747JNQkxeszXPtGZqWA2V0bS0MC8FsV4SSIOUhzg0tmOf6vWSxPd3ntJ4LflRlis5QByk">alongside adequate nutrition</a>. </p>
<p><strong>3. Avoid doing too much too soon</strong></p>
<p>Runners are often also advised to follow the “10% rule” when training to avoid injury, meaning they shouldn’t increase their training load (the volume and intensity of their running) by more than 10% each week. Yet research shows that the 10% rule is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6253751/">no better</a> at reducing injury risk than increasing your training load by a <a href="https://journals.sagepub.com/doi/full/10.1177/0363546507307505?casa_token=2Y4rOhNnNiwAAAAA%3A3ONPQgOopOGHyMX8IPno7NatAiLOLp60F8suMlX2s9IOcnwzPB4sqyM38kYuCMRhC_eJhGU0DGI">greater degree</a>: increasing by <a href="https://pubmed.ncbi.nlm.nih.gov/17940147/">up to 24%</a> each week has no greater risk of injury for novice runners. </p>
<p>On the other hand, increasing running volume by <a href="https://www.jospt.org/doi/pdfplus/10.2519/jospt.2014.5164">around 30%</a> each week is linked to greater risk of injury in novice runners. In practical terms, this would mean increasing your running load from 10km per week to 28.5km per week over a four-week period. </p>
<p>Given that injuries are typically the result of a combination of factors – including age, gender, experience and injury history – growing evidence suggests that the best way for runners to avoid injury is to learn how to <a href="https://bjsm.bmj.com/content/bjsports/early/2017/08/17/bjsports-2017-098113.full.pdf">listen to</a> their bodies. A recent study showed that having an obsessive passion for running was associated with an <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8057706/">increased risk</a> of injury – this is likely due to runners ignoring their bodies and avoiding the early warning signs of injury. </p>
<p>Being able to listen to your body improves with experience. But two studies have shown that people suffering from both knee and <a href="https://journals.sagepub.com/doi/full/10.1177/0363546515584760">achilles injuries</a> were still able to run without significantly worsening their pain or injury so long as they listened to their body and <a href="https://bjsm.bmj.com/content/bjsports/early/2017/08/17/bjsports-2017-098113.full.pdf">modified their running style</a> slightly. </p>
<p>It’s unlikely a person can avoid getting injured altogether – though following these strategies may help reduce the risk and severity of injuries somewhat. If you do get injured, the best thing to do is consult a professional. But pain permitting, you may still be able to do <a href="https://journals.humankinetics.com/view/journals/ijsnem/31/2/article-p135.xml">other types of exercises</a> in the meantime (such as cycling or using an <a href="https://www.youtube.com/watch?v=E15Q3Z9J-Zg">elliptical</a> or even <a href="https://theconversation.com/three-reasons-runners-should-start-lifting-weights-178453">strength training</a>) to help as <a href="https://link.springer.com/article/10.1007/s40279-021-01547-1">you recover</a>. And, as you become <a href="https://www.sciencedirect.com/science/article/pii/S1440244018301798?casa_token=rUcD_hcLHv0AAAAA:DS6BQbUBlO8uk1ahHV0nBPVrdZYH3xdjzSG48_dhhfNuNsr7QidfwdINlvO5frO1bFOSnPCB#abs0005">more experienced</a> as a runner, you may actually suffer fewer injuries than you did at the start.</p><img src="https://counter.theconversation.com/content/178475/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Running injuries don’t have to be inevitable.Nathan Liddle, Lecturer in Physiotherapy, Teesside UniversityJonathan Taylor, Lecturer in Sport and Exercise, Teesside UniversityLicensed as Creative Commons – attribution, no derivatives.