Saunas May Improve 5K Time!

We conclude that 3wk of post-exercise sauna bathing produced a worthwhile enhancement of endurance running performance, probably by increasing blood volume.- results of a study that involved runners spending an average of 31 min in a sauna following a run on 12 occasions over 3 weeks. The test was a 15 min run to exhausion at 5K pace. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners

Spending time in a sauna is not the ideal way to acclimatize for hot weather running, but according to this small study it may benefit peformance. I'm headed to Phuket on Thanksgiving day and  running a 6K on Sunday, so between now and then I will hit the sauna a few times. Looks like it as long as I stay hydrated, it can't hurt.

Got a Cold? Take a Sauna

Some researchers suspect sauna heat reduces symptoms because it improves drainage, while others speculate that the high temperatures help weaken cold and flu viruses. Why this might prevent sickness in the first place, however, is unclear. But research suggests an effect. -The Claim: Sitting in a Sauna Can Relieve Cold Symptoms

MY COMMENT: I've got a cold-no fever but I am really stuffed up. Headed out for a slow run, then into Camp Humphreys to toast in the Super Gym sauna!

Can The Common Cold be Cured?

Probably not, but there is some evidence that you can shorten it.

Researchers at Charité -- University Medicine Berlin were the first to show that a specific food supplement made from fruit and vegetable juice concentrates significantly reduced the number of days with severe cold symptoms. -ScienceDaily.com The secret? Juice Plus, a fruit and vegetable concentrate.

I just have 2 questions- who paid for this research and can V-8 produce the same results?

According to webmd.com, Researchers aren't clear about the exact role saunas play in prevention, but one 1989 German study found that people who steamed twice a week got half as many colds as those who didn't. One theory: When you take a sauna you inhale air hotter than 80 degrees, a temperature too hot for cold and flu viruses to survive. That's good enough for me. I've been in the sauna twice in the last 3 days.

Other remedies include Vitamin C and Zinc. I'm taking 4,000 mg of Vitamin C and 30 mg of zinc daily.

I'm drinking low sodium V-8 but only in the morning.

Training in Heat May Improve Performance- In ALL TEMERATURES!

Heat acclimation improved time-trial performance by 6% in cool and by 8% in hot conditions. Heat acclimation increased power output at lactate threshold by 5% in cool and by 5% in hot conditions -Heat acclimation improves exercise performance

If you are as old as I am, the name Benji Durden may ring a bell. Durden put up an impressive string of 25 sub 2 hr 20 marathons, including a sub 2:10. He even made the Olympic Marathon team by finishing 2nd in the U.S. trials- unfortunately he never got to run because that was in 1980- year of the boycott.

I clearly recall one aspect of Durden's training that stood out more than the rest- "Always looking for a better approach, Durden began running in several layers of sweatsuits even in the Georgia heat" Now, after all these years, science has finally valided his theory that heat training made you a better runner in all temperatures.

Back to the study. According to Peak Performance at runnersworld.com, subjects exposed to heat acclimatization exercised for 90 minutes per day at 50% VO2 in 100 degrees F- a slow run in very hot conditions for 10 days.

How ironic that I stumbled on this information now- less than 4 weeks away from a sure to be warm weather half marathon in Cambodia. It's cold here now, so I've been doing a few short workouts long enough to make me sweat(indoor treadmill and cycling). I've even been in the sauna twice in the last few days.

After reading this, I'll continue some, but not all, of my workouts indoors- and I'll add an extra layer or two to make sure I work up a good sweat.