The importance of rest September 16 2015, 0 Comments
Browsing through YouTube the other evening, I came across Dr James O'Keefe, a cardiologist, delivering a talk on TED, in which he advises against overdoing exercise, a rather unexpected comment to come from a cardiologist. He compares exercise to a drug - a fantastic drug that protects against heart disease, diabetes, depression and a multiple of other conditions. However, as with all drugs, it has an optimal dose range, and if you overdo it, it can do more damage than good.
The human body is a remarkable piece of apparatus. It improves by a process of damage and repair. When you exercise beyond your limit, micro-tears develop in your muscles, and when these are repaired, the muscle is built back stronger and better than before. This is the process of getting fit, and it requires a period of rest before exercise is repeated to allow the repair to take place, or the tears simply get bigger. The heart is a muscle like any other, and according to Dr O'Keefe, sustained exercise beyond about an hour results in micro-tears or damage. If you take some rest days afterwards, these repair themselves, better and stronger than before.
The issue comes with long-term, long-distance runners who train regularly enough for the repair process not to take place. Their hearts stretch to accommodate the sustained increased blood that they pump, and the tears do not repair so that scar tissue is formed. He cites a study of some 50'000 people which shows that runners have a 19% longer life expectation than sedentary people, but that when they run over 30km average a week, this benefit cancels out. The result also applies to speed - up to 10km/h provides benefit, but pushing to 12km/h sees it go away. Finally, running two to five times a week provides the benefit, but running seven days a week takes it away again. The Copenhagen Heart Study, tracking 20'000 people since 1976, confirms these results. Joggers have a 44% lower mortality rate and live on average 6 years longer than non-runners - provided they run at a slow to average pace for one to two-and-a-half hours or two or three times per week.
Some of you will always prefer to run far and fast and die happy. With these learnings you can choose your own destiny and the good news is that if you choose to change and slack off now, the heart repairs itself and returns to normal. For the rest of us, exercise is a remarkable therapy, and running up to 30k per week at a moderate pace will make us healthier and happier. You can find Dr O'Keefe's talk here. Good running all!
Running easy vs running fast September 07 2015, 0 Comments
I came across a YouTube post of Christopher McDougal, he of Born to Run fame, who was discussing attitudes to running. He describes running an ultramarathon with an acquaintance of his, Barefoot Ted, who chats with him for the last 13 miles of a 100 mile (160km) race and arrives refreshed and happy at the end. Barefoot Ted typically runs about 25 miles a week, and yet he is still able to easily do a fast time over a much longer distance. McDougal attributes this ability to the fact that Ted does not run in order to beat a time, or to achieve a level of fitness - he only runs for fun, and this is what endows him with his seemingly superhuman stamina and bonhomie.
The idea is very seductive, and echoes another character in the book, Caballo Blanco, who said that it was wrong to start with grand goals and pushing into injuries, and that rather we should start with running at a pace that we find easy and look after our style, and the stamina and speed will come of their own volition. If we accept that we are in fact born to run, and that running is one of our most natural states, doing what comes naturally could be expected to bring physical and mental relaxation. Certainly, I find that if things are getting stressful at work, a run seems to add perspective and to bring me back to a more sane and stable state.
McDougal's book arose from trying to answer the question as to why, whenever he tried to run, his foot hurt, and he found his answer in running barefoot. Me too. I run happily now having come back with barefoot running from a fallen arch and progressive pain in my ankles, knees and back. Running in the chilly Danish autumn, I switched from fully barefoot to barefoot shoes and have never looked back. And it really is fun.
Fartlek - a Swedish innovation June 18 2015, 0 Comments
A normal training programme for a running event will include distance work to build stamina and shorter faster elements such as intervals to build strength and speed. In the 1930s Gösta Holmér, the Swedish national cross country coach, put these together into the Fartlek, near-literally speed-play in Swedish. This is how it works.
In the course of a normal run, you insert periods of increased speed, for instance a faster two-minutes within each kilometre, with longer normal running spells in between to allow for recovery. The advantage of this is that it does not require dedicated times or places for speed training. It can take place almost anywhere, on roads or trails, and features occurring on the run can be put to use - lamp posts can be counted to set distances for the fast and slower stretches, or hills can be used for shorter, flat-out uphill work. All of this will add spice to a normal run, and has been shown to be extremely effective in building both speed and stamina.
Sweden gave the world ABBA and the car safety belt, and punches above its weight in international sports competitions. Distance runners can thank it for the Fartlek, an innovation used to this day by many serious runners.