Running/Endurance Related Research

Omega-3 Supplements May Reduce Inflammatory Response To Exercise
These findings suggest that omega-3 supplementation decreases soreness, as a marker of inflammation, after eccentric exercise. Based on these findings, omega-3 supplementation (3,000 mg/day) could provide benefits by minimizing post-exercise soreness and thereby facilitate exercise training in individuals ranging from athletes undergoing heavy conditioning to sedentary subjects or patients who are starting exercise programs or medical treatments such as physical therapy or cardiac rehabilitation.  -Journal of Sports Science and Medicine


Effects of Dynamic Stretching on Energy Cost and Running Endurance Performance in Trained Male Runners
 There was no difference in the distance covered after quiet sitting (6.3 ± 1.1 km) compared with that for the stretching condition -Journal of Strength and Conditioning Research


Running Injuries - Changing Trends and Demographics
Running injuries are common. Recently the demographic has changed, in that most runners in road races are older and injuries now include those more common in master runners. In particular, Achilles/calf injuries, iliotibial band injury, meniscus injury, and muscle injuries to the hamstrings and quadriceps represent higher percentages of the overall injury mix in recent epidemiologic studies compared with earlier ones. Evidence suggests that running mileage and previous injury are important predictors of running injury  -Current Sports Medicine Reports

IT Band Syndrome:  The strongest evidence for an effective treatment comes from a prospective trial that emphasized correction of weakness in hip abductor strength. In this trial, of the 24 affected runners, 22 resolved symptoms by 3 months and a 23rd by 6 months, using a regimen of lateral leg lifts. (side leg raises)

Patello-Femoral Syndrome:  Treatment of PFS with orthotics now has relatively strong evidence (SOR A). This comes from recent prospective controlled trials, as well as several case series.

Achilles:  The best evidence for effective treatment of Achilles tendinopathy comes from eccentric exercise protocols studied by Alfredson et al. (stand with toes on a step, and slowly body weight using the effected leg). This type of rehabilitation led to the resolution of tendinopathy in most individuals with noninsertional injuries.


Carbohydrate-Protein Intake and Recovery from Endurance Exercise: Is Chocolate Milk the Answer?
...but present evidence suggests that CHO + Pro beverages may positively influence recovery under some exercise conditions, and chocolate milk is likely a good recovery beverage for lactose-tolerant endurance athletes.  Current Sports Medicine Reports



Aging and Factors Related to Running Economy

The results from this cross-sectional analysis suggest that age-related declines in running performance are associated with declines in maximal and submaximal cardiorespiratory variables and declines in strength and power, not because of declines in running economy.  Journal of Strength and Conditioning Research  (evidence that older runners could benefit from strength training!)

MY COMMENTS: Summary-Take fish oil daily, don't bother with dynamic stretching prior to running, drink chocolate milk after workouts, and stay strong! 

Six Pack Abs in 4 Minutes!

Great abdominal workout by Yuri Elkaim. Check him out at fitteru.com

Fire on the Track- Steve Prefontaine Documentary is on YouTube!

This is a MUST WATCH!

Great High Mileage Quote!

Returning to the issue of training volume, remember that high mileage days are more important than high mileage weeks.
-Distance Coach John Kellogg

from letsrun.com forum

Hamstring Stretching by "The Band Man" Dave Schmitz

MY COMMENT: I really like this technique! Check out Resistance Band Training for more great information on trainng with resistance bands.

Crazy Mile Repeat Week!

Long runs have not been going so well- physically and psychologically, so I'm putting focus on quality rather than quantity and enjoying it more! I didn't plan it, but 3 of my workouts this week happened to involve mile repeats. I varied the number, level of intensity and recovery for each. I'm also starting to get in some 100 m strides on turf when I can.

Sun: 7 miles including 5 at 6:40 pace.

Mon: 13 miles extremely slow

Tues: no run

Wed: 3 x 1 mile in 6:00, 5:47, 5:48 with 3 min recovery on the outdoor track followed by 10 x 100 meter strides.

Thurs: 6 miles extremely slow

Fri: Got a late start so only 2 x 1 mile but ran hard- 5:40, 5:37 on turf with 5 min recovery. Went out a little too hard on the first one. 6 x 100 m strides. 4 miles total

Sat: Raining out so went to the 10 lap indoor track for 6 x 1 mile with 60 seconds recovery: 6:44, 6:40, 6:35, 6:33, 6:25, 6:10. Totally exhausted.

Total miles = 42 with 16 miles under 7 min and 4 under 6 min

New Therapy for Plantar Fascitis and Tendon Injuries

The study included 34 patients with a wide range of tendon and soft tissue injuries, from rotator cuff tendinitis to plantar fasciitis, an inflammation on the bottom of the foot. In the first stage of the two-part treatment, researchers used high-resolution ultrasound technology to guide a needle to the injured area, and the physicians repeatedly poked the tendon with the needle, inducing minor bleeding within the tissue.

“The needle breaks up nonhealing, degenerative tissue and induces bleeding, hopefully converting a chronic, degenerative injury into an acute injury that has healing potential,” Dr. Smith explains. Afterward, patients received an injection of concentrated platelets from their own blood. The platelets release growth factors into the area to start the healing process.

-Tendon injuries see improvement with new combo therapy: Mayo Clinic