Looks or Training Volume? Which is more important for ultra runners?

What matters more to performance in ultrarunners? Training or anthropometric parameters? The results from this research were published recently, combined with interesting facts on running performance such as:

• Skin-fold thickness is positively associated with performances over 1,500m -10,000m and marathons
• Length of upper leg is a positive associations with running times over 800,1500 and 5000m
• Circumferences of chest and thigh are positively associated with running times over 800m
• Upper arm circumference is positively associated with 10,000m running times and ultrarunners

Characteristics of Ultrarunners

• Lower BMI
• Lower amounts of fat at abdomen and legs

At the end of the day, the results of the study indicate that training volume and personal best time in marathon have a greater impact on performance when you are going the distance.

Want to read the full article? Contact us at askalibrarian@sirc.ca

Knechtle, B., Wirth, A., Knechtle, P., and Rosemann, T. (2010) Training Volume and Personal Best Time in Marathon, Not Anthropometric Parameters, are Associated with Performance in Male 100-km Ultrarunners. The Journal of Strength and Conditioning Research. 24(3), 604-609.

Better Post-Competition Recovery

Research tells us that we should pay just as much attention to our post-race/post-competition routines as we do to our pre-race/pre-competition routines. Why is this? Simply stated, the sooner you return your body to its pre-competition state and give it the attention it requires to recoup later the same day, the sooner you will be ready for more hard training. It also helps reduce stiffness and soreness that may occur later in the day.

Your muscles are most receptive to refueling and other recovery strategies for the first 30-60 minutes after strenuous exertion. While this is often easy to remember after an intense workout, it is often forgotten in our competition planning. So what can be a good recovery plan? The following strategies were recommended in a recent article in the SIRC Collection:

• Immediately post-competition/race, have some sport drink or other easily tolerated source of calories before starting a cool-down jog.
• After cooling down, refuel further with food and drink you brought to the race. This food can be specifically targeted to your body’s needs as opposed to relying on whatever offerings the event has provided.
• Do some gentle stretching before and after driving home.
• Later that day do a light aerobic workout, followed by more stretching.

So next time the competition heats up, don’t forget to plan for the appropriate cool down afterwards.

Reference: Fraioli, Mario (2010). Post-Race Recovery. Goal: Recover Quickly From Your Morning Road Race. Running Times (373), 21.

Flock to a Turkey Trot

The thought of Canadian Thanksgiving elicits those lingering smells from the kitchen of the turkey roasting and pies in the oven. But before you eat enough calories in one meal that can last you for three days, why not take part in a bit of exercise?

In true Canadian style, on Thanksgiving weekend there are many opportunities throughout the country to fit in a bit of fitness before sitting down to wonderful Thanksgiving dinner.  Doesn’t matter if you are a walker, runner or Nordic skier, why not get the family together and participate in one of these local events. How could you possibly not have a blast together partaking in the “Giblet Jog”, “The Galloping Gobbler” or the “1km Wattle”? Makes you hungry just thinking about it!

From coast to coast, there is an event this weekend to sign up for. In the spirit of giving thanks and giving back, “The Granville Island Turkey Trot” in Vancouver, British Columbia generously donates cash and food to the local food bank. What about “The Gobbler Gallop and Giblet Jog” in London, Ontario, or the “Winkler's Thanks for Giving Half Marathon, 10k & 5k Run” in Winnipeg, Manitoba? For our friends in Alberta, there is the “21st Investors Group Thanksgiving Memory Walk and Run” in Calgary, which draw attention to more and more individuals who become affected by Alzheimer’s and related dementias. In 2010, this event had over 1200 participants and raised over $170,000.

So find a Turkey Trot near you. The weather is going to be amazing and there is no better way to start a family Canadian Thanksgiving tradition.

From the entire team at SIRC, we wish you a safe, enjoyable and fit Happy Thanksgiving weekend.

For more information on nutrition and fitness, please visit SIRC.

Coaching Running - SIRC Newsletter

The signs of spring are in the air and the number of people running outside and enjoying the wonderful weather is increasing. Warm weather marks the beginning of race season and running clubs, track clubs, university teams, and high school teams are all starting to get back into their rigorous training schedules. For running coaches this is the perfect time to review their plan and athletes for the season. No matter what team/club you coach, you will encounter athletes with different styles, levels, and abilities and it is important to consider all of this when looking at the season ahead.

SIRC has compiled the following articles to help you learn more about the athletes you coach and how to help them reach their goals.

http://www.sirc.ca/newsletters/apr12/index.html

Running a Marathon? Keep Yourself Hydrated

It’s race weekend in Ottawa! Which means people of all ages and fitness levels will be hitting the road running and walking.  With the weekend looking like it's going to be a warm one, we all have to remember to take good care of our bodies, most importantly staying hydrated.

First of all, sweat contains electrolytes and the main electrolyte lost in sweat is sodium, although how much each individual loses through sweat varies from person to person. Electrolytes are ionic solutions (salts) that exist in the form of minerals.  They play a variety of important roles in the body and are mainly comprised of:

• Calcium – which is essential for bone formation, aids in muscle contraction, blood clotting and the transmission of nerve impulses 
• Magnesium - helps the body use glucose, assists in making protein and fat, and acts as a method for energy production 
• Sodium – has the important function of helping to balance fluid levels in the body 

During prolonged workouts, especially in humid or hot conditions, sweating increases and electrolytes are lost, therefore making it harder to maintain fluid balance and can lead to dehydration.

Drinking only when thirsty will prevent over-consumption of fluids and is the safest way to hydrate during endurance exercise. Many runners believe that they need to “hyper-load” on fluids before race day. In reality, the body is not equipped to carry excess fluid and drinking too much during exercise can dilute the sodium content of blood to abnormally low levels which can cause hyponatremia.

Hyponatremia is an imbalance of water to salt in the body and can cause:

• Confusion
• Fatigue 
• Muscle Spasms 
• Vomiting 

The best course of action is not to blow by those first water stations when running a marathon, take the time to grab that paper cup and keep yourself consistently hydrated. This way you won’t dehydrate at the end of your run and lose out on performance.

So, all of you that will be running this weekend, have fun and keep drinking water!

References from the SIRC Collection

1. Anastasiou C, Kavouras S, Sidossis L, et al. Sodium Replacement and Plasma Sodium Drop During Exercise in the Heat When Fluid Intake Matches Fluid Loss. Journal Of Athletic Training [serial online].

2. Beltrami F, Hew-Butler T, Noakes T. Drinking policies and exercise-associated hyponatraemia: is anyone still promoting overdrinking?. British Journal Of Sports Medicine [serial online].

3. Clark N. Fluid Facts for Active Lifestyles. Palaestra[serial online]. Summer2007 2007;23(3):43-44.

4. Gibala M. DIET FOR SPORT PERFORMANCE & ACTIVE LIFESTYLE. Wellness Options [serial online]. 2005;(21):32-33.

5. Heaner M. To Salt or Not to Salt?: An update on sodium and how it affects health and exercise. IDEA Fitness Journal [serial online].

6. Webster S. do runners overhydrate on race day?. IDEA Fitness Journal [serial online]. November 2011;8(10):57.