Monday, November 25, 2013
Run With Me : Lactate Acid & Running Performance - The Myths & T...
Run With Me : Lactate Acid & Running Performance - The Myths & T...: Lactic acid has formed two popular myths when it comes to exercise and running. One of the myths is that lactic acid build up causes the bur...
Lactate Acid & Running Performance - The Myths & Truths
Lactic acid has formed two popular myths when it comes to exercise and running. One of the myths is that lactic acid build up causes the burn felt in your legs during running performance. The second myth is the soreness felt after a hard workout is due to lactic acid build up. Other misperceptions include the idea that lactic acid is a waste product formed in the muscle after intense exercise and that lactic acid is formed in the muscle when oxygen is not present. Finally, that lactic acid causes fatigue during intense exercise/running.
Science based research shows that lactic acid...
1. Doesn't produce burning sensations
2. Doesn't induce soreness
3. Doesn't cause muscle fatigue
4. It is not a form of metabolic garbage that must be eliminated from the muscle
Truths...
1. This is a protective mechanism created by the nervous system in order to stop an individual from damaging their muscle at too much high intensity exercise/running.
2. The soreness experience 24-48 hours post exercise/running is the result of the inflammatory process occurring in the muscle cells (lactic acid is not involved)
3. Lactic acid does not induce fatigue, it is produced in the body all of the time, even when an athlete is at rest. It is a key natural product of the energy producing process of glycolysis.
4. Lactic acid is not a form of metabolic garbage, it can actually be increased significantly whenever a carbohydrate meal is consumed.
**If lactic acid caused muscle soreness and fatigue, runners/exercisers would experience muscle pain and tiredness EVERY TIME they ate their favorite carbohydrate meal!!**
When the body digests carbohydrate, the body can either keep it in the form of glucose or produce lactate. Lactate is used in the body as a quick short cut energy source since it doesn't require an insulin response to be stored and utilized for energy. For example, the heart is a sink of lactate: it picks up lactate right out of the bloodstream and keeps your heart beating.
A key benefit of glucose-lactate conversion is the amount of insulin that pours into the blood from the pancreas after meals. The limiting of insulin production may help to enhance body composition, since one feature of insulin is that it coaxes glucose into adipose cells, where it can be converted to fat.
During exercise, lactate is an irreplaceable source of immediate energy for the muscles and other tissues of the body. Enhancing the ability to use lactate can improve a runner's race times rather dramatically. The muscle in the body can use lactate in two ways...
1. Into glycogen formation or energy storage
2. Into energy creation via pyruvate's entry into the Krebs Cycle
A key goal of training should be to move the running velocity at lactate threshold to progressively faster speeds. This means the muscles are getting better at pulling lactate out of the blood and using it for energy. The runner can process pyruvate at greater rates and has the energy needed to run fast and long during endurance competitions. For many endurance athletes, improving running speed at lactate threshold can be the key to unlocking better performances.
Any athlete or runner that wants to maximize performance, conducting training that increase running velocity at lactate threshold is extremely important! Lactate acid that was once thought to be damaging to the muscle is in fact exactly what is needed to promote the muscles' ability to operate at high levels in a sustained fashion.
How do you increase your velocity at lactate threshold? I will write another article soon that goes further in depth on the actual training component!
Feel free to comment or email with any questions!!
Happy Running Performance Running :)
Science based research shows that lactic acid...
1. Doesn't produce burning sensations
2. Doesn't induce soreness
3. Doesn't cause muscle fatigue
4. It is not a form of metabolic garbage that must be eliminated from the muscle
Truths...
1. This is a protective mechanism created by the nervous system in order to stop an individual from damaging their muscle at too much high intensity exercise/running.
2. The soreness experience 24-48 hours post exercise/running is the result of the inflammatory process occurring in the muscle cells (lactic acid is not involved)
3. Lactic acid does not induce fatigue, it is produced in the body all of the time, even when an athlete is at rest. It is a key natural product of the energy producing process of glycolysis.
4. Lactic acid is not a form of metabolic garbage, it can actually be increased significantly whenever a carbohydrate meal is consumed.
**If lactic acid caused muscle soreness and fatigue, runners/exercisers would experience muscle pain and tiredness EVERY TIME they ate their favorite carbohydrate meal!!**
When the body digests carbohydrate, the body can either keep it in the form of glucose or produce lactate. Lactate is used in the body as a quick short cut energy source since it doesn't require an insulin response to be stored and utilized for energy. For example, the heart is a sink of lactate: it picks up lactate right out of the bloodstream and keeps your heart beating.
A key benefit of glucose-lactate conversion is the amount of insulin that pours into the blood from the pancreas after meals. The limiting of insulin production may help to enhance body composition, since one feature of insulin is that it coaxes glucose into adipose cells, where it can be converted to fat.
During exercise, lactate is an irreplaceable source of immediate energy for the muscles and other tissues of the body. Enhancing the ability to use lactate can improve a runner's race times rather dramatically. The muscle in the body can use lactate in two ways...
1. Into glycogen formation or energy storage
2. Into energy creation via pyruvate's entry into the Krebs Cycle
A key goal of training should be to move the running velocity at lactate threshold to progressively faster speeds. This means the muscles are getting better at pulling lactate out of the blood and using it for energy. The runner can process pyruvate at greater rates and has the energy needed to run fast and long during endurance competitions. For many endurance athletes, improving running speed at lactate threshold can be the key to unlocking better performances.
Any athlete or runner that wants to maximize performance, conducting training that increase running velocity at lactate threshold is extremely important! Lactate acid that was once thought to be damaging to the muscle is in fact exactly what is needed to promote the muscles' ability to operate at high levels in a sustained fashion.
How do you increase your velocity at lactate threshold? I will write another article soon that goes further in depth on the actual training component!
Feel free to comment or email with any questions!!
Happy Running Performance Running :)
Thursday, November 21, 2013
Treadmill Running - Does It Produce Comparable Results to Ground Running?
Many runners are required to do treadmill training to complete their workouts and wonder if it has comparable results to outdoor running. Being a treadmill runner myself, I have seen the results from treadmill training to outdoor racing, but what are the produced results?
Treadmill running can produce the same high rates of oxygen consumption and blood lactate levels as produced with ground running. Treadmill training has positive impacts on maximal aerobic capacity, lactate threshold, and fatigue resistance.
Treadmill training can also help runners train at higher speeds that can be attained and maintained during workouts. This teaches the neuromuscular system to operate at a slightly higher level.
When conducting treadmill workouts, runner should keep one thing in mind, the lack of air resistance and possible biomechanical alterations. These factors can cause less oxygen consumption adaptations during workouts compared to ground running.
For a treadmill runner to adjust the intensity to ground running, and gain the same adaptations, they should set the treadmill at a 1% incline.
So which is better? It depends on the runner. Whatever helps get your workouts in and produces the same results for your running performance, you can pick or choose. I would say try a combination of both.
Feel free to post comments or email me with questions!
Happy Treadmill Running :)
Treadmill running can produce the same high rates of oxygen consumption and blood lactate levels as produced with ground running. Treadmill training has positive impacts on maximal aerobic capacity, lactate threshold, and fatigue resistance.
Treadmill training can also help runners train at higher speeds that can be attained and maintained during workouts. This teaches the neuromuscular system to operate at a slightly higher level.
When conducting treadmill workouts, runner should keep one thing in mind, the lack of air resistance and possible biomechanical alterations. These factors can cause less oxygen consumption adaptations during workouts compared to ground running.
For a treadmill runner to adjust the intensity to ground running, and gain the same adaptations, they should set the treadmill at a 1% incline.
So which is better? It depends on the runner. Whatever helps get your workouts in and produces the same results for your running performance, you can pick or choose. I would say try a combination of both.
Feel free to post comments or email me with questions!
Happy Treadmill Running :)
Tuesday, November 12, 2013
Running Cross Training - Soccer!
This week I started playing on a coed 6V6 soccer league. Growing up I played soccer for 16 years finishing my last 4 years at UMD. The last few years I took a break and focused more on coaching soccer and also on my running training. Yesterday was my first game back at playing competitive soccer in a few years!
Participation in soccer practices and competitions may be quite advantageous for runners. During a soccer game, players covered a large distance with their heart rates elevated most of the game. Blood lactate levels often rise as high as comparable concentrates observed during 5k and 10k races. For runners, participating in a soccer game is like conducting a prolonged, intense interval workout. The changes in direction required for soccer play may also be beneficial for leg strength, muscle balance, agility, coordination, and injury prevention.
For fun cross training, put on your cleats and kick the soccer ball around. It's a fun way to stay in shape and cross train for running at the same time!
Happy Soccer Cross Training for Running!
Sunday, November 10, 2013
Oatmeal Almond Chocolate Coconut Bars (Gluten Free) - My High Carb Days!
There is a coffee shop down the street from me, Nina's, that has the best Almond Oatmeal Bars. Since I love getting the bars from the coffee shop, I thought I would try to make my own recipe at home!
Here are the ingredients you need to make them -
Oatmeal (2 1/2 cups)
Honey (1/2 cup)
Coconut Oil (2 tblsp)
Coconut Flakes (1/2 cup)
Dark Chocolate Chunks (1/2 cup)
Almond Butter (1/2 cup)
Sea Salt (sprinkled top & mixed in)
Almond Slices (1/2 cup)
Almond Milk (1/4 cup)
I grab a big mixing bowl and mixed all of the ingredients together!
Once I mixed everything evenly, I smashed the ingredients into a ball & shaped them into a bar and put them onto a baking sheet that has coconut oil to grease it.
Here are the ingredients you need to make them -
Oatmeal (2 1/2 cups)
Honey (1/2 cup)
Coconut Oil (2 tblsp)
Coconut Flakes (1/2 cup)
Dark Chocolate Chunks (1/2 cup)
Almond Butter (1/2 cup)
Sea Salt (sprinkled top & mixed in)
Almond Slices (1/2 cup)
Almond Milk (1/4 cup)
I grab a big mixing bowl and mixed all of the ingredients together!
Once I mixed everything evenly, I smashed the ingredients into a ball & shaped them into a bar and put them onto a baking sheet that has coconut oil to grease it.
I baked them for about 7-8 minutes at 350 degrees in the oven. I them took them out and let them cool off for 10 minutes.
I then put them into a plastic container to cool off and store for later! A really good treat & made with healthy ingredients!
Please share your recipes!!
Happy Treats Running :)
Friday, November 8, 2013
Allostasis & Injuries - Your Body's Response to Injury
What is Allostasis?
The varying adaptive responses taken by the body in order to maintain homeostasis. Homeostasis is the body's drive to keep everything working within normal ranges needed to function and sustain life. Allostasis is how the body actually accomplishes this difficult feat when your body is put through a number of stressful situation on a daily basis. In order for allostasis to do its job in the body, it uses physiological, psychological, and behavioral mechanisms. When your body is placed under stress, allostasis can manipulate hormone levels, enzymes, blood sugar, oxygen levels, body temperature, etc, within your body while altering your behavior as well.
How Does Allostasis Relate to Injuries?
Just about anyone that has competed or trained for any length of time has likely sustained one form of injury or another in their lifetime. Sometimes injuries can heal with no problems. On the other hand, one injury can set off a chain reaction that leads to other injuries in the body.
For example -
When injured in one area of the body, the body will alter its movement patterns to reduce pain and injury. Altering movements patterns places more stress on other areas of your body. This can be ideal in the short term, as someone with an injury can continue working out with tolerable pain and less damage to the current injury. However, the long term consequence of altered movement patterns can cause negative consequences by the adaptations that occurred to reduce the pain and damage to the original injury. Altered movement patterns formed during the time of injury can often increase biomechanical stress on other muscles and/or joint systems as they attempt to pick up the slack for the damaged/injured area.
It is important to recognize and know that whenever the body is in a stressful environment that we expose ourselves to, allostasis will take the short term approach to reduce further stress on the body. The body will always choose to maintain homeostasis and minimize the immediate stress it enduring no matter what. This means that the same adaptations can be beneficial in one sense in your body's short term response to the injury and yet potentially damaging to long term injuries.
When dealing with an injury, as humans we must listen to our body's and provide it will the rest and recovery that is needed. Continuing to train through a current injury that the body compensates for, will only lead to other injuries down the road.
If you have any questions or comments, feel free to email me or comment on this post!
Happy Injury Free Running! :)
The varying adaptive responses taken by the body in order to maintain homeostasis. Homeostasis is the body's drive to keep everything working within normal ranges needed to function and sustain life. Allostasis is how the body actually accomplishes this difficult feat when your body is put through a number of stressful situation on a daily basis. In order for allostasis to do its job in the body, it uses physiological, psychological, and behavioral mechanisms. When your body is placed under stress, allostasis can manipulate hormone levels, enzymes, blood sugar, oxygen levels, body temperature, etc, within your body while altering your behavior as well.
How Does Allostasis Relate to Injuries?
Just about anyone that has competed or trained for any length of time has likely sustained one form of injury or another in their lifetime. Sometimes injuries can heal with no problems. On the other hand, one injury can set off a chain reaction that leads to other injuries in the body.
For example -
When injured in one area of the body, the body will alter its movement patterns to reduce pain and injury. Altering movements patterns places more stress on other areas of your body. This can be ideal in the short term, as someone with an injury can continue working out with tolerable pain and less damage to the current injury. However, the long term consequence of altered movement patterns can cause negative consequences by the adaptations that occurred to reduce the pain and damage to the original injury. Altered movement patterns formed during the time of injury can often increase biomechanical stress on other muscles and/or joint systems as they attempt to pick up the slack for the damaged/injured area.
It is important to recognize and know that whenever the body is in a stressful environment that we expose ourselves to, allostasis will take the short term approach to reduce further stress on the body. The body will always choose to maintain homeostasis and minimize the immediate stress it enduring no matter what. This means that the same adaptations can be beneficial in one sense in your body's short term response to the injury and yet potentially damaging to long term injuries.
When dealing with an injury, as humans we must listen to our body's and provide it will the rest and recovery that is needed. Continuing to train through a current injury that the body compensates for, will only lead to other injuries down the road.
If you have any questions or comments, feel free to email me or comment on this post!
Happy Injury Free Running! :)
Wednesday, November 6, 2013
My Favorite Things About Running
-----My Favorite Things About Running-----
I made a list of all of my favorite things about running & why I love it so much...
1. Post Run Meals & Traditions (Long Runs)
2. Coffee Pre Runs
3. Good Headphones (Ironman Ear Buds)
4. New Music on My Music Player
5. Stepping off the treadmill after a really good run
6. No aches, pains, or clothing burns post run
7. Candy bags & goods pre race nutrition
8. Being Healthy
9. Crossing the finish line of a race - especially after marathons
10. Running in the rain
11. New Running Gear (especially shoes & sports bras)
12. How good my body feels during & after running
13. The people I have met & will meet
14. Injury Free
15. True Passion
16. Free time/Thinking time - my own time to get away
17. Dancing on the treadmill
18. Running on the beach
19. The places I have traveled to
20. New challenges & personal records
21. My Running Blog
22. Stretching in the sauna post run
These are just some of my favorite things about running! Please feel free to share yours!!
Happy Favorite Things About Running :)
Sunday, November 3, 2013
Run With Me : Back Up & Running - What Are My Next Steps With Ru...
Run With Me : Back Up & Running - What Are My Next Steps With Ru...: Hey Everyone! Over the past few weeks, and healing from my glute medius injury, I have been trying to figure out what my next steps of run...
Back Up & Running - What Are My Next Steps With Running
Hey Everyone!
Over the past few weeks, and healing from my glute medius injury, I have been trying to figure out what my next steps of running will be. I am currently signed up for California International Marathon December 8th as an elite entrant, but I may need to take a little more time to rest and recover.
I had/have so much frustration after Chicago Marathon that I needed to sign up right away for a race to run. After the weeks and weeks of solid training preparing for Chicago, and in my mind, getting prepared to run the best race of my life to this point (an Olympic Qualifying time sub 2:43) it was such a let down. I wanted something measurable to go off of after all my hard work and training going into the race. I wanted to keep my running on an upward climb. Especially coming off of Grandmas Marathon where I crushed my personal record (PR) by exactly 8 minutes.
With everything in mind, I have come to peace with my running at the moment. I realized that I have so many races ahead. I am 26 years old and I have a number of successes ahead along with some failures that make my successes that much more rewarding. I have so much potential and opportunity in the future that I can't let one race knock me down. It is just like in December of 2012 when I ran California International Marathon. The race conditions were horrible and it mentally broke me down (fail). 6 months later, I ran Grandmas Marathon and had a huge success.
My next steps include -
1. Continuing to heal my glute medius & continue to ease back into running (going well so far)
2. Put strength training & yoga back into my weekly routine
3. This winter, reduce my mileage and pick up my speed work - increase my mile pace speed
4. Plan shorter races in the early spring (5K, 10K, Half Marathons, etc)
5. Next marathon - Grandmas Marathon in June 2014
This is my current plan moving forward! I will try to blog at least 3 times per week (every other day).
Please feel free to message me with any education topics you would like me to write about!
I just bought a new book "Running Science" by Owen Anderson. The best part of my blog is learning new material, so I can further educate you!
Back to Happy Running :)
Over the past few weeks, and healing from my glute medius injury, I have been trying to figure out what my next steps of running will be. I am currently signed up for California International Marathon December 8th as an elite entrant, but I may need to take a little more time to rest and recover.
I had/have so much frustration after Chicago Marathon that I needed to sign up right away for a race to run. After the weeks and weeks of solid training preparing for Chicago, and in my mind, getting prepared to run the best race of my life to this point (an Olympic Qualifying time sub 2:43) it was such a let down. I wanted something measurable to go off of after all my hard work and training going into the race. I wanted to keep my running on an upward climb. Especially coming off of Grandmas Marathon where I crushed my personal record (PR) by exactly 8 minutes.
With everything in mind, I have come to peace with my running at the moment. I realized that I have so many races ahead. I am 26 years old and I have a number of successes ahead along with some failures that make my successes that much more rewarding. I have so much potential and opportunity in the future that I can't let one race knock me down. It is just like in December of 2012 when I ran California International Marathon. The race conditions were horrible and it mentally broke me down (fail). 6 months later, I ran Grandmas Marathon and had a huge success.
My next steps include -
1. Continuing to heal my glute medius & continue to ease back into running (going well so far)
2. Put strength training & yoga back into my weekly routine
3. This winter, reduce my mileage and pick up my speed work - increase my mile pace speed
4. Plan shorter races in the early spring (5K, 10K, Half Marathons, etc)
5. Next marathon - Grandmas Marathon in June 2014
This is my current plan moving forward! I will try to blog at least 3 times per week (every other day).
Please feel free to message me with any education topics you would like me to write about!
I just bought a new book "Running Science" by Owen Anderson. The best part of my blog is learning new material, so I can further educate you!
Back to Happy Running :)
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