Running Smart

Read more on Amazon | Subscribe to my monthly newsletter

High-Level Thoughts

A good book outlining the scientific background of the sport of running. Covers everything from mentality, gear, training, etc. with useful tidbits here and there. Explanations of studies tended to drag on.

Summary Notes

Preface:

No amount of belief makes something a fact. – James Randi, pseudoscience skeptic

Experiments and studies are done on groups, not individuals. Everyone will have this information translated differently into their life. You know yourself best.

The Rise of the Long-Distance Runners:

The real mutants are the runners who don't get injured - Christopher McDougall

Persistence hunting, an ancient method, involves hunters pursuing prey for hours, relying on stamina to tire out animals faster over short distances. This approach played a vital part in human evolution, particularly as our ancestors adapted to a terrestrial lifestyle.

Our capacity to move and challenge our bodies exposes us to injury risks but diversifies our physical capabilities. As a result, some individuals excel in speedrunning, while others specialize in endurance. An example is the Tarahumara people of Chihuahua, Mexico, renowned for their exceptional long-distance running abilities, capable of enduring multiple days of continuous exertion.

Nonetheless, in the world of running, ostriches stand as unmatched champions.

The Usefulness of Running Shoes:

Want a strong, solid relationship that is willing to go the distance? Get to know your running shoes. – Dean Karnazes, ultramarathon runner

Most runners today aren't racing against others; instead, they're in a race with themselves, driven by personal goals rather than competition. This shift started in the 2000s.

A quarter of runners maintain a neutral stride, while some, adopt the less common supination style, causing their feet to turn outward.

As your pace quickens, so does the force of your foot striking the ground. Introduce route variations into your runs and rotate your running shoes to prevent overworking certain areas of your body.

When choosing the right running shoe, comfort reigns supreme. Wearing ill-fitting shoes can lead to injuries, most commonly affecting the knees. The modern running shoe doesn't inherently reduce injury risks. If your shoes display noticeable wear or simply aren't comfortable anymore, it's time for a new pair.

Back to Bare Feet

How one runs probably is more important than what is on one’s feet, but what is on one’s feet may affect how one runs – Daniel E. Lieberman, Harvard University

If it ain't broke, don't fix it when it comes to your running gear. There are various options for footwear, from barefoot running to motion-controlled shoes, and everything in between. Studies have shown that barefoot runners who land on the forefoot experience a softer impact, while those who heel-land with shoes have a harder impact.

When it comes to running technique, injured runners should focus on what works best for them. Different techniques engage different leg muscles. Forefoot landing relies more on calves, while heel landing uses the knees. Each technique has its pros and cons, and each runner needs to discover what feels most comfortable for them.

Built to Run

I am a runner because I run. Not because I run fast. Not because I run far. I am runner because I say I am. And no one can tell me I’m not. – John Bingham, author, and marathon runner

Marathon running is a pursuit where genetics can have a notable impact. Around 20% of people may never have the genetic predisposition to run a marathon successfully, regardless of their training efforts. Genes can significantly influence your long-distance running capabilities.

One of the secrets to marathon runners' success is their slim physique. Every kilogram carried is an added burden, so being lighter equates to better performance. The NLstart2run ran a study in 2015 that reinforced this claim since it found that being overweight increases the risk of injury for runners.

The ideal physique for a marathon runner is generally light, slightly built, and of average or below-average height. Sprinters, on the other hand, tend to be taller with slender calves, narrow hips, and a narrow waist.

The ACE (angiotensin-converting enzyme) gene, responsible for blood pressure regulation, also plays a role in the sport. Marathon runners and endurance athletes were found to commonly possess two long versions of this gene, while shorter versions were more prevalent in sprinters and weightlifters. Genetics can indeed be a defining factor in determining athletic specialization.

When it comes to running, appropriate running shoes are not the only consideration. Running apparel should also prioritize comfort, ensuring runners have the best chance at peak performance.

Training Load and Load Capacity

The body keeps putting up with your stupidity until it can’t anymore. – Jay Dicharry, Anatomy for Runners

The adaptation process for a novice runner takes about three months. During this crucial period, tendons, muscles, and the brain learn to control muscles effectively and regulate the nervous system. An interesting fact: if you stop running after this initial period, it takes about six weeks for your tendons and muscles to regress to their starting point. This means that building robust fibers takes twice the time it takes to break them down.

For an effective training schedule, it's wise to occasionally push beyond your limits, but excessive overuse should be avoided. Different injuries are related to different aspects of running – for instance, front knee injuries correlate with mileage, while calf and foot injuries are often tied to running speed. Keep in mind that your body's load-bearing capacity depends on various factors beyond muscles and physique, including sleep, mood, daily activities, and more. As you progress in your running journey, you'll develop a higher pain threshold, enabling you to stretch your limits because you can endure more discomfort.

If you sense the onset of an injury, it's essential to ease off immediately. The way you address the issue at its inception significantly influences whether it evolves into a severe injury or not. The most critical aspect of stability isn't brute strength but precise timing. Learning to trust your intuition in these moments can be a game-changer.

To kickstart a run effectively, try standing on one leg for thirty seconds. For an added challenge, attempt it with your eyes closed. This exercise aids your brain in dispatching signals to your core muscles to maintain stability. Remember that when you significantly reduce stress on a specific muscle or eliminate it, that muscle will eventually start to deteriorate. This insight can be valuable for injury prevention and overall well-being.

The Right Fuel in the Tank

Pasta is the one food I can’t live without. It’s the food I eat to fuel my running – MasterChef jury member Joe Bastianich

Fueling your body for running involves smart choices. Opt for carbohydrates from sources like pasta, whole wheat bread, brown rice, fruits, and vegetables. Complement this with plant and animal proteins, a modest amount of dairy, and unsaturated fats such as olive oil. The right post-run recovery foods are essential to maintain consistent performance.

For well-trained runners preparing for a half marathon, a diet that includes pasta, white bread, sweet jams, and jellies in the days leading up to the race can help load up on glycogen. High-carb meals and snacks on race day can further boost your energy reserves. It's wise to plan your nutrition carefully and, if needed, seek guidance from a dietician.

While long-distance runners generally rely on a balanced diet, explosive athletes, like sprinters, often use protein powder as a supplement. For endurance athletes, moderate caffeine intake can be an effective performance enhancer.

If weight loss is your goal, running alone might not provide quick results. While running is an excellent form of exercise, it's not a magic solution for rapid weight loss.

A Sprint to the John

Pain is inevitable. Suffering is optional. – Haruki Murakami, What I Talk about When I Talk about Running

Remember to go to the toilet before your run, and gear up with the food and drinks you’ve been training with. Your body's ability to process these elements during exercise is finite, and overeating or overdrinking can lead to problems. Runners who weigh more at the finish than at the beginning of a race are at a higher risk of injury, underlining the significance of proper nutrition and hydration.

During a race, particularly in the last three miles, a mental boost can be gained through a simple practice - rinsing your mouth and spitting it out. This can provide a surprisingly effective surge of energy especially as you’re reaching the finish line.

If you're planning to recover for an extended period (~2 weeks) after a marathon, there's no urgent need to rapidly replenish your sugar reserves. Enjoying a few glasses of beer, for instance, won't pose a problem as it might otherwise with shorter recovery periods.

In terms of race nutrition, practicing the consumption of concentrated carbohydrates, like gels, is recommended. It's not just what you eat, but how you eat during a race that can make a significant difference in your performance.

Lastly, aside from immediate running concerns, it's crucial to note that physical activity, including running, plays a role in reducing the risk of developing bowel cancer. This underscores the broader health benefits of exercise, making it a compelling reason to stay active.

Running for your Life

There is more to running than simply “not dying” – Koen Breedveld, former director of Mulier Institute

Running for your life presents an opportunity to know how much running is ideal over a long period. Regular physical activity itself is linked to reduced health issues. Surprisingly, exceeding 100 minutes of exercise daily doesn't provide added health benefits, and the peak benefits are achieved at exercise levels 3-5 times a week. It's important to stay below 25 hours or twenty miles of exercise per week for optimal longevity. This allows runners to live approximately 3 years longer than non-runners.

Continuing this regimen results in a slower heart rate as the heart pumps more blood per beat. However, regular medical checkups every 5 years, especially for athletes under 40, can detect potential issues early. As you age, it's advisable to increase the frequency of checkups to every other year since arteries can clog and tendons deteriorate.

Ultimately, if you invest significant time in this sport, you should also find enjoyment in it regardless of the training amount. Many choose to participate in ultramarathons and triathlons because of the immense joy they add to their lives, enhancing their overall quality of life.

The Secret to Speed

The fun is at the back of the pack — runner’s slogan (Jeroen Scheerder and Koen Breedveld, Running across Europe)

The secret to speed often stems from a runner's passion for their sport.

One key factor in determining speed is VO₂ max, which is the maximum rate of oxygen your body can use during exercise. About 50% of VO₂ max is influenced by genetics, but training can enhance up to 20-25%; however, how you manage your energy is a more reliable predictor of performance.

Performance begins to decline around the age of 35, and both lactic acid levels and VO₂ max play roles in determining your athletic limits.

Rather than focusing on training more, it's wiser to train smarter to achieve greater results. Improving your running economy is essential for enhanced performance. While you can make some changes to your body and VO₂ max, it's the refinement of your running technique that has the most significant long-term impact on speed.

Fatigue is all in the mind

Motivation is a skill. It can be learned and practiced. –Amby Burfoot, winner of the 1968 Boston Marathon

Runners often embrace pain as an inevitable part of their journey, relying on their mental strength to push through challenges and support each other. Growth occurs most effectively when you intentionally confront your thoughts and emotions in situations that require it. Learning to appreciate a gentle pace where you lean in and trust the process at your speed is crucial.

The growth that happens when you continually do this allows you to further fatigue. Fatigue itself is more of a product of the mind than the lack of physical energy. You can be tired both when running or sitting down in a chair. When you’re exhausted, there typically is some untapped reserve of energy. Bringing this untapped energy to the forefront can bring you to do more than you ever could have imagined.

Consider listening to music that distracts you from fatigue-related thoughts or minimizing strenuous mental tasks to aid in this growth journey. This will help your brain combat decision fatigue as you continue to grow your mental strength.

Running as Therapy for the Brain

You can’t run and worry at the same time. – Simon van Woerkom, running therapist

One of the popular theories in the past few decades is the idea that endorphins are responsible for the euphoric feeling known as the runner's high; however, there's another lesser-known chemical called anandamide that plays a role. Anandamide not only enhances your mood but also helps with pain relief and reducing depression. After a training session, you can find higher levels of anandamide in your bloodstream. Researchers find that no one chemical leads to runner’s high.

This high doesn't just make you feel relaxed or euphoric during a run; it's more like hitting a mental reset button. It can be beneficial for your mental health, addressing issues like stress, insecurity, anxiety, and depression, but it's not a standalone solution.

Excessive exercise can harm mental health, leading to stress. If you find yourself dedicating increasingly extended periods to exercise, it might be a sign of an unhealthy obsession. It's crucial to complement physical activity with other forms of treatment like medication and cognitive behavioral therapy (CBT) for managing mental health.

Epilogue: Do Your Own Science

Running is real and relatively simple…but it ain’t easy. – Mark Will-Weber, former senior editor at Runner’s World Magainze

At the end of the day, this study is all about different groups and people. The best way to find your running rhythm is to do your science. See what is most comfortable and stick with your training regimen. Good luck!