Title : 10 Operating myths that are affecting performance
link : 10 Operating myths that are affecting performance
10 Operating myths that are affecting performance
Still running barefoot , munching glucosamine, and grinding out miles away? Time to pay attention to the latest scientific advances.
Do you remember when it was de rigueur to stretch before running and excess hydrate before walking out the door? As technology and researchers discover more about the human body in motion, fitness progresses held beliefs are crumpling. Currently before the firing squad :. Rules rate, aging, bunkering, and footwear heart that are probably rooted in their psyche
Do not get caught on the wrong side of science. The presentation of 10 principles running-related researchers and expert trainers have recently discredited.
1. Max heart rate Matters
The formula has been used for more than 40 years as a quick and easy way to determine training zones based on heart rate. Since its inception in 1970, however, it has been criticized for its potential to be very imprecise, leading athletes to look for other ways to determine the thrust force of a workout, like calculating areas training based on the lactate threshold.
But that has not stopped a new team of researchers trying to renew the old formula heart rate. Dr. Thomas Allison, program director of clinical cardiology at the Mayo Sports Rochester, Minnesota Clinic, and colleagues recently analyzed data from 25,000 cardiac stress testing, a procedure in which a patient exercises to the effort maximum physical, while doctors monitor heart function.
The researchers found that although the maximum heart rate everyone goes with age, decreases more slowly in women. "As a result, the formula currently used overestimates the maximum heart rate that can reach younger women and older women underestimate," The Journal of the Medical Association of the United States writes. The researchers propose a more accurate way to determine the maximum heart rate is to use the following formulas:
For women: 200 - (0.67) age
For men: 216 - (0.93 ) age
currently, these calculations only to people between 40 and 89 years of age apply, since subjects analyzed fell into that age range. The new formulas could help older athletes determine training zones most accurate heart rate, and ease frustration by hitting a maximum heart rate that may be unattainable.
2. A midfoot strike is the best
If you run slower than a mile 5 minutes, can be more efficient to heel strike. As recently reported, a new study published in Medicine and Science in Sports and Exercise found that the rear foot strikers are up 9.3 percent cheaper than the front midfoot.
"With the cost of energy a forefoot [subject] required to run at a fixed speed, which could be in operation 1 km / h above," lead author Ana Ogueta-Alday him Outside he told the reporter Matt Allyn, the equivalent of going from one mile pace of 7:30 to 7:00 minutes flat.
Allyn wrote:
Ogueta-Alday believes that the reason for the improved efficiency stems from increased contact time with the ground in front backfoot study noted. Longer contact with the ground allows greater force to be applied, while also decreasing the metabolic cost of implementation.
Of course, that does not mean that the media front and forefoot must abandon its forms. Several other studies, including this one from Harvard, found that the rear front foot have a higher rate of injury than other runners due to land on the heel generates a greater impact on the body.
. In short: If you are a front heel and has not been injured chronically, no need to change their ways
3. Less is more
As the New York Times reports that last summer five separate studies presented at the annual meeting of the American College of Sports Medicine "found no significant benefits in terms of economy, change to minimalist shoes, barefoot style."
Even more compelling, the Times continues, other studies have found that using minimalist shoes do not harden foot muscles more resistant to injuries runners, one of the key arguments of the minimalist movement.
For certain corridors biomechanically blessed, minimalist shoes can work well. Other runners seem to have decided, with the help of scientific research or not, that minimalism is not for them.
The so-called "maximalist" Hoka shoes as Altra OneOnes and Olympus are gaining popularity, especially among the multitude of ultra. The number of runners in Boston this year
Marathon wearing Vibram FiveFingers was negligible. And the world of broker reports minimalist footwear sales fell more than 10 percent at the beginning of 2013. "It seems that this trend", the industry source said, "is much more."
4. Thus peak at 20
Studies have shown that sprinters tend to reach their peak in the first half of the 20s, and runners peak marathon around 29. But elite runners going long ultra-long might be dominating the races well into the 40s
Two recent studies looked at the ages of top finishers in several events ultra-distance different. The first examined the behavior of ultra marathons 24 hours held worldwide between 1977 and 2012. The 10 fastest annual men and women were 40.9 and 43 years respectively.
In the second study, carried out by several of the same researchers, looked at the performance in events ranging from 50 to 3,100 miles. Then the age of the fastest runners according to the distance
distance men from women
50 miles 35 35
100 miles 35 38
1,000 miles 43 48
3,100 miles 35 39
researchers believe motivation and psychological factors play the most important role in the success of the greatest athletes in ultramarathoning paper. Masters athletes, they suggest, have a high intrinsic motivation to run, race and train more for self-satisfaction and improved prestige or beating rivals like their younger counterparts often do.
5. Running destroys their knees
Every time a runner's foot hits the ground , a force of about two to three times your body weight goes through it. It might seem that repetitive blows would wear on the knees of a runner, but studies show that this does not happen. In fact, researchers at Johns Hopkins University School of Medicine wrote, "long-distance running could even have a protective effect against the degeneration of the joint."
Why? A study published in March in Medicine and Science in Sports and Exercise tried to explain why runners do not have high risk of developing knee osteoarthritis compared with non-runners. The researchers Conclusion: Runners longer give the walkers steps and have less contact with the ground with each step. So even though each step has a greater impact, to take fewer steps than the walkers. Therefore, the impact of running and walking over a given distance is about the same.
6. Glucosamine helps your joints
If Myth # 5 is read, you know that your joints can not even need to be saved. But if you started taking glucosamine supplements preventively or because your joints hurt, stop. Save your cash. Compared with placebo, research has shown, glucosamine, chondroitin, and their combination do not reduce joint pain or prevent osteoarthritis.
What does? Because researchers do not fully understand the cause of osteoarthritis, which can not detail a method of safe prevention. If you have joint pain, the Arthritis Foundation suggests staying active and maintaining a healthy BMI are the best ways to relieve pain in the joints. "The loss of one pound can take four pounds of pressure on knee joints," they write. And "Strong muscles help protect the joints."
7. You can eat what you want
This headline in the Wall Street Journal says it all: "Studies show that there are risks to heart Devil-May-Care -Diets No matter how much Run. "
Being a broker, the researchers stress, does not give a free pass to live unhealthfully in other areas of your life. While physical activity has been shown to reduce the risk of coronary heart disease, studies have also shown that avid runners do not have a profile more favorable than those less active atherosclerotic risk. Atherosclerotic be an elegant solution to hardening of the arteries caused by a buildup of fat, cholesterol and other substances word.
So, although you may incinerate calories during your workouts, you need to pay attention to your diet like everyone to reduce their risk of heart disease. The National Heart, Lung and Blood Institute recommends eating a diet low in saturated and trans fats, salt and sugar, and omega-3 fatty acids and fiber to do just that.
8. Dehydration ruins performance
It has long been held as a fact that the loss of more than 2 percent of body weight to dehydration will impair performance. However, several recent studies and anecdotal evidence of the best runners in the world, suggest that it is possible to lose more than 2 percent with little or no impairment of performance.
Under the heading "current hydration guidelines are wrong," one of those studies was recently published in the British Journal of Sports Medicine. In it, researchers high-performance sports New Zealand explained that have made most studies of dehydration "in environments relatively windless (ie, wind speed
found weight loss of up to 3 percent not stop athletes (cyclists, in this case) or decrease output power. Another study found that the loss of 3.8 percent of body weight did not affect the times of 15.5 miles of soldiers marching in heat.
Finally, a 2012 study to examine drinking behavior of elite marathon runners found that Haile Gebrselassie lost a whopping 9.8 percent of their body weight during the Dubai marathon 2009 and still won in 2:05:29.
9. All your races to be fast
"There is a reason why Fartlek and interval training and stuff like work, "says Jon Clemens, technical director of the club track Milestone San Diego. "Emphasizing his system as causing changes in their muscles" that will help speed up.
said, there are other ways to get faster. If an injury or lack of motivation keep you from busting out the range of tempo and careers, should be the following:
Until its efficiency
"Improved running economy will help to run faster because they have to lose energy, for example, allowing your left leg to do something unusual in his step, "says Clemens. Plyometrics as high knees, butt kicks, jumping and walking on tiptoe help "make stronger and minimize excessive movement," says Clemens. "We do these exercises to make your body a tight package."
increase strength
One of the reasons fall runners pace towards the end of the race is fatigue causes it to run less efficiently. Stay strong will help maintain the shape, which could lead to quicker finish.
"Running more can help you run a little faster," says Clemens. "If you've been running three times a week, and starts running five times a week, you must develop the strength that will help you run faster." Running hills can also help develop strength.
10. Your Long Term should be 20 Miles
As the two-time Olympic medalist and modern pentathlon legendary running coach Jack Daniels wrote in Active .com, elite runners will cover more than 20 miles in 2.5 hours or less. You can take novice runners twice the amount of time to cover that distance, and therefore will suffer twice the amount of impact on the body, which could lead to overuse injuries of rat race. (This is a little what the next line states.)
"Impact and training time contribute to overuse injury, along with an increased likelihood of dehydration and heat stress or cold," he wrote Daniels.
Do not worry that you will not be able to complete a marathon 4:30, if you have never run beyond two and half hours in training. In fact, it is not necessary to train such a high percentage of the distance of the race, no matter what the course.
Daniels suggests going for time, not distance, to avoid overtraining injuries and exhaustion. For many runners, it may be advisable to peg long term
2.5 hours, no matter how far you've run, instead of 20 miles.
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