Running, a high impact sport - I don't think so

It's summer, supposedly; and so for the last couple of months every morning and evening the roads are awash with runners pounding along. The exercise seems benign, it may even seem beneficial, but running is more dangerous than most people give it credit for. 

According to Runner's World, an experienced athlete who runs regularly and keeps their training volume constant will experience an injury every 250 hours of training. This injury then has a 70% chance of recurring in the future. 

For those of you asking, I think that that's a high rate of injury; especially for what is a non-contact, steady state sport which involves almost no change of direction, acceleration or deceleration. 

The runners out there will be saying that it is a high impact form of exercise, and that is why it's dangerous. 

I disagree, rugby is a high impact sport, sprint hurdling is a high impact sport, football is a high impact sport. Running is a low impact high volume sport. Whether the impact is coming from another athlete or the floor is irrelevant, either way, when you're dealing with athletes who are good at what they're doing, it's impact. 

Here's an example of high impact from last week's premiership final

At this point I would like to make clear that I am aware of the huge amount of pressure going through the legs as you run; many times your body weight. However your legs are very strong and if properly aligned are more than capable of dealing with this level of stress, when it is experienced in moderate volume. 

These are the most common injuries for runners, 

• Runner's Knee
• Iliotibial-Band Syndrome
• Calf Strain, Achilles Pain
• Plantar Fasciitis
• Shinsplints
• Stress Fracture

These are all stress injuries, not impact injuries

What causes these injuries is a combination of factors, including age, training volume and training type, but the main causes of the non-contact injuries which occur when running are:

• Imbalances in mobility and stability 
• Core strength 
• Muscle adhesions and weaknesses

In this context the core is everything which is proximal to the spine and pelvis. That includes abdominals, and lower back, and the muscles surrounding the hips.

The fact of the matter is that due to unbalanced training regimes and poor posture, most people have structural problems.When the muscles around the core don't work correctly, the running style inefficient and this that causes unnecessary wear on joints and pressure on tissues. 

There is something that can be done, which is to take part in a Functional Movement Screen. This screen will highlight your structural imbalances, which you can then work on. Having good structural balance will significantly reduce the incidence of injury in non-contact sports like running.

Hills - Nature's Favourite Conditioning Tool

For those wanting to lose body fat, wanting to improve athletic performance or those looking to improve their running technique; hill sprints are an essential tool in your conditioning armoury. 

Sprint intervals are an excellent mode of conditioning in their own right but the inclusion of a hill element transforms the session from a good form of training to one of the best. The advantages are huge, and not only that it's free. All you need is a moderately steep hill, which is smooth and free of traffic. The length required depends on your goal, but 50m or so with a bit of a run off should be enough for most athletes. 

What makes hill sprinting so much better than flat sprinting? 

.

First I'll get the obvious one out of the way, it's harder. Fighting gravity makes the exercise much more demanding on the body, and as we know more intensity means a greater return of aerobic fitness. Sprinting is never an easy ride, but you'll understand after your first session the increase in demand on muscular strength when sprinting up and incline. 

It forces the athlete to run with a forward lean. 

In order to accelerate maximally during competition the centre of mass must be shifted forwards in what is called the 'drive phase' of sprinting. Training on a hill induces this lean naturally and teaches the athlete how to get maximum response from their power. Keeping the body low directs most of the force into forwards momentum rather than bouncing up and down.

It balances out imbalances in core strength. 

In body building and strength training, the core is often trained aesthetically rather than functionally. Lots of crunches and leg raises may make your abs look good but they don't help much when it comes to functional capacity. The exaggerated stride in a hill sprint will challenge the core in a different way, and if the legs are relatively stronger than the core, the athlete will fatigue very quickly.

Hills make for lower impact on weak joints

Those who suffer from pain in their joints when running will not feel the same amount of pain when doing hill sprints. As the ground comes up to meet the feet on hills the impact is reduced. Also it forces you to run on your toes, and use the elastic calves to soak up the pressure. 

When you're on your way back down, don't run. Take it easy you've earned your rest. Assuming you're running 100% on the way up there is no danger of you under doing it. Walk slowly, breathe and do some dynamic stretches to open up the hip joint, particularly focusing on the hip flexors. 

If you happen to live in Cambridgeshire  or somewhere equally flat then you can use a long set of stairs or something like that. Just make sure you don't use a treadmill because the moving belt will not provide the same level of resistance as a natural hill, and more importantly sprinting on an incline treadmill is pretty unsafe.

Give it a go, you won't look back

Resistance training and "cardiovascular training" - a false dichotomy

There's no such thing as "cardio"; there is just very low intensity, very high volume resistance training. 

This week's theme is the promotion of  the 'Race for Life' which will take part in the UK in aid of Cancer Research UK. To show their support women from all over the country will take part in either a 5 or 10km run. This would be classed for most people as an endurance event, and most will train for it by running incrementally longer distances. 

If I suggested lifting weights, and only lifting weights you'd probably think I was mad.

Well, you'd be wrong, and I'll explain why. 

Sit back and take the time to absorb the information, because this will probably change the way you think about exercise forever. 

A preconceived dichotomy

It is widely accepted that in order to increase aerobic fitness, you should perform traditional "cardio training", and to get stronger or bigger muscles then you have to perform resistance training. 

There is good reason for this belief, first and foremost because it's not completely false. Secondly because this is what leading academic sources have been spouting out for years because they have misinterpreted the information presented to them. This information makes its way down to exercise professionals and then onto clients, who tell their friends and finally everybody has got the wrong idea. 



The truth

• Resistance training has been shown to produce improvements in aerobic fitness in older and younger adults. 
• Studies with athletes have shown that the implementation of a resistance training protocol has improved aerobic fitness when compared to a control group who continued to use their current "cardio" programme.
• Markers of aerobic fitness such as lactate threshold, and submaximal lactate concentration have been shown to improve after resistance training in previously untrained subjects. 

So to sum up, resistance training improves aerobic fitness in all ages and training levels.

But how?

In a previous article I explained how HIIT was a better alternative than "cardio training" through a series of crudely drawn pictures. Well you'll be glad to know that the science behind the reasons for this is much the same

It's all about intensity. 



It doesn't matter what you do as long as you're giving 100% at the end of it, and you fail (always embrace failure), then there will be great aerobic adaptations.

It is thought that there are two separate energy systems in the human body, the anaerobic and the aerobic, but in actual fact they are one and the same. The aerobic system cannot function without the anaerobic system, the only thing that changes is the proportion of the work that is being done by each system. 

When you perform resistance training, both systems are at maximum capacity. When they are at maximum, this is what provides the most significant stimulus for improvement. If you run at 80% of you max, then you will only ever get 80% of the possible stimulus. 

Effects of resistance training on aerobic fitness

1. More mitochondria (cell powerhouses)
2. More efficient mitochondria
3. More fatigue resistant muscles
4. More powerful muscles
5. Increased blood vessel density
6. More blood vessels per muscle fiber
7. Improved maximal oxygen uptake
8. Improved efficiency of movement

So, marathon runners should do resistance training only?

Not quite. 

When your sport is entirely based on steady state aerobic exercise you would be stupid not to train it as part of a balanced routine. Runners need to have the skill to run efficiently and the psychological ability to maintain a high pace for a very long time. These attributes will only ever come from training running. 

However unless you enjoy cardio, which I do on a sunny evening, or you are a long distance athlete, there is absolutely no good reason to do it.

Unless the alternative is nothing!

Notes

• I am referring to resistance training performed to momentary muscular failure. This is the point where if you were asked to complete another rep for £1million, you couldn't. 
• Cardiovascular fitness is the amount of oxygen the heart and lungs can deliver to muscles and is a part of aerobic fitness
• Aerobic fitness is the umbrella term which most people describe as 'fitness'. The combination of cardiovascular fitness and muscular efficiency.
• Within this article "Cardio Training" is steady state aerobic level exercise which is not performed to failure.

Reference-  It's a Great read

http://www.asep.org/asep/asep/JEPonlineJUNE2012_Steele.pdf

Race for life - reducing the effects of cancer in more ways than one

Exercise contributes to the prevention of cancer, it's a fact. But have you ever wondered how?

In just over a month, 'Race for Life' will be holding events all over the country in a bid to raise as much money as possible. The participants will walk, jog or run 5-10km and the main benefactor of the thousands of women taking up the challenge is Cancer Research UK. 

All the money raised will be used to help find innovative ways of curing and preventing cancer in the general population, but there is something very cheap, simple and easy that you can do to reduce your likelihood of developing the illness. 

EXERCISE!!!!

But what are the potential mechanisms for this effect?

1. Sex Hormones

• Exercise helps to reduce circulating levels of oestrogen and progesterone, which has been shown to decrease the incidence of breast cancer in all ages. 
• This reduction is suggested to be as a result of improved oestrogen metabolism, clearing excess oestrogens more quickly. 
• An alteration in circulating male sex hormones results in lower incidence of male cancers such as prostate and testicular cancer. 

2. Immune Function

• It has been known for a long time that exercise improves immune function, both it's responsiveness and efficiency. Although most cancers are not truly immunogenic, cancers are to some degree susceptible to control by innate immune mechanisms.
• A stronger immune system results in a greater clearance of tumour cells before they get the chance to proliferate, also it deals with any cancer causing viruses before they have a chance to cause any damage. 
• The elderly should pay particularly close attention to this effect, as the immune system naturally declines as we get older. Physical activity can help to prevent this decline and maintain a robust natural defence system. 

3. Oxidative Damage from Free Radicals 

• Oxidative damage occurs when incomplete molecules (free radicals) come in to contact with cell structures, causing them damage and potentially resulting in cancerous mutations. 
• Exercise may increase the clearance of these free radicals, resulting in a reduced incidence of tumour development. 

4. Insulin

• Chronically elevated insulin levels is associated with a significant increase in cancer risk.
• Exercise increases insulin sensitivity, which in turn reduces the amount of circulating insulin in the blood. This has been suggested to be a main contributor to the effect of exercise on cancer. 

5. Body Composition

• Energy balance (energy intake - energy expenditure) has been long associated with cancer risk. In the same vein, caloric restriction has been shown to reduce the incidence of cancer. 
• The result of a high energy balance - obesity - has also been linked to developing cancer, 
• Therefore reducing body mass through increased energy expenditure should reduce the risk of cancer. 

With all of this in mind it is important to note that none of these mechanisms are totally conclusive. They are just educated suggestions with some empirical back up. The only thing that is certain is that more exercise results in a reduced risk of cancer. 

So training for the 'Race for life' may be as beneficial to the prevention of cancer as the money you donate. 

GO FOR IT!

Refs
http://www.setantacollege.com/wp-content/uploads/Journal_db/Physical%20Activity%20and%20Cancer.pdf

Whey protein - proceed with caution

Dairy products are ubiquitous in our foods. They coat our cereal in the morning, sweeten our mid morning coffee, add bite to a sandwich, fuel our muscles post workout and smother our desserts. The honest fact of the matter is that their taste is only rivalled by their versatility. 

Milk products have a wonderful reputation as a health food. So much so that many consider consuming them to be essential for a balanced diet. In truth they contain an ideal cocktail of vitamins, minerals and macro-nutrients. They contain everything that is needed to support life. 

A calf's life

Lactose

One of the main sugars in milk is lactose, and in order to digest into into it's constituent parts the enzyme lactase is required. As we get older, beyond the point of weaning, the amount of lactase our body produces decreases. This makes it more difficult for us to digest milk products and can lead to irritation of our intestines. This irritation comes in the form of inflammation and makes it difficult for us to be healthy. 

But this is not always the case because some people, in the 10,000 years or so since we started drinking milk, have developed the ability to continue to generate lactase during adulthood. This phenotype is called lactase persistence. It is almost entirely found in Northern Europeans and it means that they can consume milk products without irritation. 

So how do you know if this is you?

Well this is where it begins to become complicated because lactose intolerance is not as black and white as other intolerances. Some people will get very severe digestive discomfort when they consume milk, in others it will be very mild. 

Symptoms to look out for 

• Wind
• Bloating
• Soft stools

All of these may be a result of your consumption of milk products. 

Processing

Milk is a processed food. It is homogenised and pasteurised, meaning it lasts longer on the shelves and the cream doesn't rise to the top. Whichever way you look at it. that's not good. If it kills the bacteria in the food then it's likely to kill the bacteria in your gut. 

Whey Protein

Whey protein is without a doubt the best protein for inducing a training response. The proteins in whey induce a large insulin response which allows for best absorption after working out. Also the amino acid ratio of whey is the best of any powdered protein. 

However when you take into account the drawbacks of commercially available dairy products, whey protein may be causing inflammation, toxic build up and digestive distress which after a workout is not really a good idea and offsets the benefit drink. 

The only truly hypoallergenic whey protein available is Poliquin's Whey Stronger 2.0, which is not available in the UK. So in the meantime, I'd stick to a vegan protein. 

Alternatively if you feel you can tolerate whey, then pick a protein which is low in additives and is as unprocessed as possible. 

Carbohydrates: They're not as evil as I make them seem

How do you understand carbohydrates?

Over the bank holiday weekend, whilst sitting eating breakfast with a group of friends it was commented that my choice of a bowl of porridge as opposed to a bacon sandwich was a 'healthy option'. 

For me, I saw this as a diversion from good nutrition. A big insulin spiking bowl of simple carbohydrates with no protein and lots of dairy (which causes me a bit of grief). Fail to prepare and that's what happens eh? 

Still better than a  bacon sandwich 

What my friends saw was a low fat, low sugar bowl of carbohydrates which would, and I quote, 'release the energy slowly so I didn't feel hungry later'. Apparently they read it on the internet. 

I bit my tongue, if I challenged every false bit of knowledge about health that I heard, I wouldn't have any friends left. 

The point of this story is that many people just don't understand carbohydrates at all. They don't understand when it is that they should be eating them, when it is that they should be avoiding them and what the difference between sources of carbohydrate are.

• Excess carbohydrate consumption is the reason that most people struggle with poor body composition

Ultimately the progression of the technology of our food industry has lead us to a point where we can buy food that is so easily digestible and so calorie dense that we only need to eat a tiny bit of it every day in order to survive. 

But we don't, we eat lots of it because our digestive systems can handle it and we don't have a reason not to. Either we practice abstinence and constantly feel that we can only have 'a little' or we put on fat. 

Realistically if you ate the same volume of carbohydrates from a vegetable source you would find yourself to be incredibly full, like you had over eaten.

• Sugars are carbohydrates

In a 40 gram bowl of porridge with semi skimmed milk there are 38g of carbohydrates and 9 grams of fat. To give this some perspective, in a 39 gram Cadbury's Creme Egg there are 29 grams of carbohydrates and 6 grams of fat. 

Either way this will be broken down into sugars and absorbed into the blood stream, but those 'complex' carbs from the oats allow sugar to be packed in more tightly. Repeated exposure to these quantities of sugar encourage your body to store fat, lose muscle and can lead to metabolic disease..

• Overconsumption of carbohydrates reduces testosterone 

Not good for gains in the gym or body composition

• Post workout carbohydrates are often a good idea

Carbohydrates after you work out improve recovery and force and insulin spike. At this point your sensitivity to insulin is the highest and the protein you should have consumed along side the carbs will be most likely to be pushed into your muscles. 

If you're primarily focussed on losing body fat and you haven't got training again later that day, then you can skip the carbs as you will have recovered by your next session without them. 

• Having carbohydrate re-feeds accelerate your ability to lose fat

If you are following a controlled carbohydrate diet then intermittently re-introducing carbohydrates in large quantities keeps your metabolism high which leads to fat burning and high energy levels.

• Carbs make it much easier to put on muscle

The best way to put on muscle is to eat lots of high quality protein and fat. However this can be expensive and a good compromise is to eat carbs intelligently to supplement the calories in your diet.

So we can now see that although the porridge was a better choice than the bacon sandwich. Having it as an any time meal (not post workout), when my main focus is on improving my body composition was not a good option. 

However if I had been wanting to put on muscle and I had just worked out, a bowl of porridge (maybe with protein as opposed to the milk) would have been a really good option. 

Carbs aren't evil, they are an incredible versatile nutritional tool which deserve your respect. 

Motivation

What motivates you to train your body? 

To be motivated means to be moved to do something. The feeling of not wanting to do anything  defines a lack of motivation, you aren't going anywhere. When it comes to achieving goals, motivation tends to come in ebbs and flows. How can you control your attitude so that you need never seek motivation again. 

Imagine four people who walk into a gym, they are consulted by their trainer and come up with 4 different reasons for training.

1. Looking good for a holiday
2. Becoming the best version of themselves 
3. Winning a bodybuilding competition
4. Improving their health

One of these reasons is significantly different from the other three, can you identify which one it is. Can you identify why it's different?

Reasons 1, 3 and 4 are all motivations originating from these people's environment, they are what we call extrinsic motivations. 

Reason number 2 is a far deeper and more powerful reason, which comes deep from within, an intrinsic motivation. 

Think back to a time when you were bloody minded about something, where you just did what you had to do irrespective of any barriers or obstacles you faced. I'll bet the motivation to do it came from an intrinsic source.

Goal setting is a powerful tool for extrinsic motivation, but it should not be the exclusive form of your motivation. If you only allow yourself to be motivated by external factors, then you will find over time your enthusiasm and motivation will diminish. After the euphoria of achieving a goal dies away, all that is left is a sense of 'what next?'. Constantly looking outwards and seeking new motivation means that you're never directly acting upon your core values, you will never be truly happy. 

Whereas external rewards are fleeting, intrinsically sourced motivation is permanent. It is a state where no matter what changes around you, your values propel you into action. All that you need to further your progression lies within. 

Picture this: Instead of forcing the beast into your consciousness , the beast from within will be bursting out of you.

Creating a source of motivation from within

• Firstly you need to develop an internal locus of control. Your life is in your hands and no-one else's. Remind yourself that you are a result of your actions and if you want to change then it is only by letting go of who you are now that you can make way for who you must become. Only you control your future, not your partner, not your God, but you. 

• Then you need to have a gym which allows you to exercise without constraints. As your passion develops coaches will be coaches and not dictators, as the direction of training will come from you. Obtain the tools for your continued success.

• Become used to the idea of being into fitness for the long haul. Short term is not an option. The ultimate ambition should be to master fitness, to become the strongest possible version of yourself. 

Once you have spent time thinking about these things, and have begun to create your source of intrinsic motivation, do nothing else but allow it to manifest itself. Exercise it like any muscle and as it grows stronger, embrace its power. 

Solidifying and acknowledging your values around health and fitness

• Simply ask yourself who do you think is the best role model for fitness? List their qualities
• e.g. a gymnast
• Flexibilty, power, strength and endurance, aesthetics
• What is the best training method for long term fitness, for both enjoyment and results? List the qualities
• Intense interval training 
• Short, interesting, challenging
• Improves fitness and aesthetics
• Resistance training
• Builds strength, power, endurance and flexibility through primal movement patterns
• What is the best approach to nutrition? List the qualities
• Eating unprocessed whole foods most of the time
• Simple and proven 
• Satisfying and varied
• Encourages a to a healthy social life where you can enjoy food
• With these qualities in front of you, write concisely what you value in health and fitness. 

My health and fitness values would sound like this:

"Simple, long term and effective, nutrition and training designed to achieve an advanced and balanced level of performance and aesthetics."

Having identified your values, and having worked on your source of intrinsic motivation, now establish extrinsic goals to measure and accelerate your progress. But be careful to ensure you don't lose sight of the bigger picture. 

Your goals must not contradict your values

• In my case a bad example of a goal would be to train for a marathon, specific endurance training would counter my value of a balanced physique. 

If you do all of this then you will be well on your way to being unshakable in your resolve to better yourself and achieve everything you want to be.