I’ve gathered together various running-related articles and posts below that should provide food for thought, whether you are a hardened long-distance endurance runner, or a sprinter who believes that endurance running is the worst thing you can do to your body.

• To start the debate, Mark Sisson recently featured a “testimonial” from Jonas Colting, a long-time professional triathlete who lives the primal lifestyle and seems to do well on it.  If you are looking at this from the evolutionary perspective then this would suggest that we certainly have the ability to be endurance runners on a more paleolithic diet, even if we aren’t really designed for it.
• Continuing on the theme of whether we are genetically designed to run, a recent study suggests that natural endurance runners are more likely to have variations of the NRF2 gene than elite sprinters.  So it’s possible that a few people really are designed to be endurance runners and should go for it whole-heartedly.
• If you are going to run, then you need to be aware of the injury risks.  Eric Cressey has put together five resistance training myths that continue to be believed in the running community.
• Moving onto sprinting, a recent study by Debré et al has shown that sprinting significantly increases testosterone levels, so sprint training could be a real complimentary boost to your resistance work in the gym.  It should be noted that the study was carried out on adolescent boys.  I would be interested to see how large the effect was in women or men in their thirties.
• Science Daily recently covered a study that suggests women are more affected than men by air pollution when running marathons.  So if you are a female endurance runner perhaps you should avoid the more polluted cities to get your best results.
• Writing about women doing marathons, Linda Quirk, having completed the seven continents marathon challenge (running seven marathons in seven continents) is now planning to try to be the first woman to complete the harshest desert ultramarathon races in the world in under a year.  You can read more about the marathons she’ll have to run in the article on That’s Fit.
• Alternatively, Christopher McDougall believes that we are all born to run, and has even written a book to explain why.  He’s a barefoot runner and seems to really live by the belief that we are a species evolved to run.
• Finally, moving onto the food aspects, Mark Sisson has featured a comment he received from someone who lives on a low-carb diet and is an endurance runner (by the nature of being a pig-hunter).  He’s found huge benefits from being adapted to burn fat since he no longer has to carry food with him while out hunting.  I couldn’t agree more with his comments.  This is one of the big benefits I’ve found for both cycle touring and long-distance walks – being fat-adapted has made a big difference to my pack weight and efficiency while on the move.  It’s also a debate I often have with a friend of mine who is a marathon runner.  He frequently tries to tell me that while being adapted to not eat carbs in quantity may be fine for me as a cyclist (he clearly hasn’t tried cycling all day while still being adapted to need the carbs), he’s a runner and therefore it is a necessity.  I’ll be sharing this link with him!

So, lots of food for thought there.  In particular, there’s a surprising amount that seems to support the idea of endurance running, though we obviously need to consider the injury issues and make sure that those are being addressed at the same time through appropriate strengthening exercises for the supporting muscles.

Personally, I think there’s a big role for sprinting for muscular development so I’ll be continuing to pursue that and stick with cycling for my endurance exercise.  What do you think?

Related posts:

1. Blog-watch: should women run?
2. Blog-watch: barefoot running update
3. Blog-watch: barefoot health

In essence, the study compared habitually barefoot runners (those who, by running frequently barefoot, have adapted their running style to suit their barefootedness) to those running with shoes to analyse both the footstrike and the impact forces.  It is worth noting that the study was funded by the American School of Prehistoric Research and Vibram (makers of Vibram Five-fingers).

Here are some of the articles that people wrote which together provide a good summary of both the study and the issues:

• Conditioning Research was first off the blocks (no pun intended) with a simple summary of the study and a few useful links to other people’s views on barefoot running.
• Medical News Today published an article summarising the study and including some comments from Lieberman.
• The Outside Blog picked up on the point about feet developing extra calluses to deal with different surfaces.
• For an in-depth analysis of the study by a fellow scientist, I recommend reading the article published on The Science of Sport blog.
• Here’s Mark Sisson’s analysis of the study in which he takes an objective view even though it is proving something that he is passionate about.

Finally, here’s a video made by Lieberman explaining the background behind the study.

http://www.youtube.com/watch?v=7jrnj-7YKZE

Related posts:

1. Blog-watch: barefoot health
2. Blog-watch: Vitamin D – Sept 2011 update
3. Blog-watch: how should we run?

The first was a question on one of my old posts from someone who wanted to know how I dealt with the problem of being glycogen starved while training in the context of having converted to a low-carb paleo diet.  The second was a high-carb v low-carb debate that I frequently have with a friend of mine who is a long-distance runner (regularly competing in marathons, half-marathons and 10km races).

My personal experience of converting

For a long time after I converted to a low-carb diet I continued to be high-carb for the purpose of my weekly long distance bike rides, because it was easier that way.  Eventually though, I decided that I couldn’t keep compromising my health.  I knew it was possible to be an endurance athlete on a low-carb diet having read various testimonies.  I’d also heard about Chris Carmichael, the professional cyclist and former coach to Lance Armstrong, who advocates a low-carb diet for athletes.

To convert, I found a period of a few weeks when I felt able to put my weekly long-ride on hold.  Instead of a long ride, I went slowly round a local 30 mile circuit in a completely fasted state before breakfast.  This taught my body to burn fat for fuel.

The first time I did it I felt horrid and ran out of energy about 10 miles from the end.  Fortunately on a bike you can change gear and spin the pedals with minimal effort – you don’t go very quickly but you can keep going enough to crawl home.  By the third or fourth week I could get round the full 30 miles and, although hungry, I had enough energy to work hard on the hill climbs.  The subsequent benefits to my long distance rides were worth the effort.

The benefits of being a low-carb endurance athlete

The key differences that I saw have been noticed by others too, such as a pig-hunter who commented on Mark Sisson’s blog.  I’ve listed below the biggest benefits to me.

• Not needing to eat as frequently – I can now survive on a snack every 3 or 4 hours when out cycling or walking, rather than needing to put in some food every hour.
• Not needing such large snacks – fat goes further than carbs, so I don’t need to eat as much when I do stop to eat.  A handful of nuts or a square of dark chocolate can be sufficient where I would have previously needed a whole flapjack or banana at each break.
• Being able to keep going when I run out of food – it’s not pleasant, but if I run out of food I can keep going when I used to be left exhausted, sat by my bike at the side of the road.  I will always carry some body fat, and I can burn that fat for energy in an emergency.

Feeling the benefits of a light-weight pack

Arguments in favour of staying high-carb as an endurance athlete

My friend, the long-distance runner, puts forward the following arguments in favour of staying high-carb which, from his perspective, are equally valid:

• When running it is difficult to digest most foods (due to the bouncing vibrations through your stomach) whereas a sugar glucose drink can go through the system with relative ease.
• There are psychological benefits from putting something sweet on your tongue, not just physical benefits.  My only argument against this is that these benefits have been seen even when gargling the sugary liquids, so you don’t need to ingest them to get the psychological benefits.
• An organised run usually includes regular feed stations where they provide energy drinks and other sugary substances.  With this in mind, why go through the unpleasant conversion process when you would then have to start carrying more of your own food?

The problem with advocating low-carb endurance training

Almost all of the success stories about being a low-carb endurance athlete are just that.  Personal accounts.  Most dedicated athletes play around with changing their diet but few will write about the change unless it was successful.  So while we know that being low-carb does work for some endurance athletes we can’t extrapolate that it works for everyone.

Turning to science, there have been studies comparing low-carb and high-carb diets but when you are addressing something as fundamental as long-term diet it is difficult to do a fully controlled trial. 

If you are comparing different groups of people (eg. comparison of a non-western tribe to a standard western population) there are too many other aspects that may skew the data, such as activity levels or genetic differences.  Meanwhile, scientists have noticed that if people are asked to convert their diet to something that is perceived as “healthy” for a scientific trial, they will often make changes to other areas of life too, such as activity levels, because they feel healthy.

Make your choice to suit your preferences

My friend and I are unlikely to ever agree. 

He has strong reasons for not converting.  He doesn’t have a problem with the potential health issues from the high-carb foods that he consumes, he is concerned about trying to digest anything that isn’t in liquid form while running and he doesn’t need to worry about being able to carry his food since he is competing in races with food stations.

Personally, I am more concerned about the long-term health issues that could compromise my biggest life-goal.  I also often have to carry any food that I want to consume and, when you are carrying 6 days of food on your back in a rucksack while crossing wilderness terrain, being able to carry less food is a benefit that outweighs everything for me.  It’s also good to know that if I run out of food several hours from a food source (as happened once in the Cairngorms), I can keep going on reserve fat.

The important thing is to make your own decision based on your specific facts and circumstances and addressing the things that are of most importance to you.

Related posts:

1. Lessons learned: primal endurance diet
2. Lessons learned: primal endurance footwear
3. Lessons learned: exercise and the menstrual cycle

I even do my workouts barefoot in the summer (and in about three pairs of thick socks in winter – cement is cold to stand on when the temperature in the gym is below freezing) and I can often be found padding about the office without my shoes on.

Walking barefoot on sand is supposed to be an excellent exfoliant

But my barefoot evangelism is not just to do with my love of being able to wiggle my toes and feel the ground under my feet.  I’m convinced that, just as the strength of concrete foundations ensure a building remains standing, my feet, as my only contact with the ground, are the foundation of my posture.  Consequently, I also believe that the health of my feet impacts on other aspects of my health and that having bare feet enables them to be as natural and healthy as possible.

I’ve collected below various posts that others have written, mostly during the last 6 months, about being barefoot.  As might be expected, the nature of the blogs I read means that several of these are specifically about running shoes v running barefoot, but together they should help you reach your own view on whether you want to try the barefoot lifestyle.

• Mark Sisson has a very helpful article about flat feet and how to strengthen the muscles of the foot.  While it isn’t about being barefoot, very few of us have lives that enable us to be barefoot all the time and we therefore need to be on the lookout for weaknesses in the muscles of the feet that result from keeping them shut up in shoes all the time.  The article also has plenty of explanatory diagrams to get you thinking about whether you really want to be wearing shoes.
• Conditioning Research has recently had a few posts about the barefoot v running shoes debate.  A particularly recent one, Running Shoes are still bad, also has links to some earlier posts about the health benefits of going barefoot.  This article seems to have sparked off two other posts, also about the barefoot v running shoes debate.
• Joe Friel, the well-respected co-author of “The Paleo Diet for Athletes” also did a post yesterday about being barefoot.  Specifically he’s discussing running shoes and his observation that the key is to get the right amount of shoe for your personal style, posture and foot structure.  It’s all about fitting the amount of shoe to the individual.
• If you want a more scientific approach to the running shoes debate then I recommend a browse on the Science of Sport blog.  They’ve written several articles covering the subject of running technique and how this may change if running barefoot.  They’ve also done a three-part series on running shoes, with a specific article about barefoot running.  In particular I was very taken by the caution that runners who have adjusted their biomechanics to run with shoes may risk injury if they switch to only barefoot running in one go (rather than starting with short bursts of barefoot work while their body adjusts the technique).
• Whether you wear restrictive shoes or already live the barefoot lifestyle, looking after the muscles in the soles of the feet is crucial.  I keep a tennis ball in my desk drawer at work to enable me to self-massage my feet while I’m working, but Laree Draper has written a helpful article about the different techniques for massaging the soles of the feet and combining it with ankle mobility work.
• For those who are sold on the barefoot lifestyle, I’m told that Vibram Five fingers are the way ahead, to get the barefoot benefits without the injuries that would probably result from trying to go about our modern world without shoes.  They’re on my wish list (so if any readers out there fancy buying me some then let me know!) and no doubt I’ll post about them once I’ve tried them.  In the meantime, the blogging world is teeming with reviews.  Here is one that I particularly liked (and a second one specifically for runners).
• Finally, Conditioning Research also posted up a slow-motion video of someone running barefoot.  Have a look at it and see if you can see how the running style differs to that of someone wearing shoes.

Related posts:

1. Blog-watch: barefoot running update
2. Blog-watch: foot health
3. Barefoot shoes

Years ago when I was at school I could do a half-decent 1,500m time.  However, this wasn’t through training.  It was just my natural ability for endurance.  When everyone else was starting to suffer from exhaustion I could carry on putting one foot in front of the other.

But I hate running.  I find it uncomfortable and unnecessary.  Sprinting is one thing, but running?  So imagine my joy when I stumbled across an article on Testosterone Nation that provided a simple scientific reason why most women are probably not designed to run.

I’ve collected here some key articles that will provide you with more in-depth reading on the question of whether women should run.

1. The Testosterone Nation article that started the whole debate off for me is part of a larger article by Tony Gentilcore.  It explains about the Q angle, and explains why this is a key reason why you need some basic strength and fitness before you start running.  It doesn’t say that running shouldn’t be done at all, only that you need to be fit to run and you should use a different form of exercise to start off on the path of losing weight and gaining fitness.
2. The Cybex Institute have also published a paper entitled ‘Should women run?’ that is largely disputing the Q-angle as being a reason why women shouldn’t run.  The paper disputes reasons given on a “popular internet sports conditioning forum” why women shouldn’t run and concludes that if a woman is running without incidence, she should not be stopped from running.
3. The Athlete’s Advisor published a response to a Mike Boyle article entitled “Why women shouldn’t run”.  Written by a running coach it has some insightful and helpful comments on what a lot of people do wrong (in particular focussed around their footwear, how the foot lands and stride pace).
4. To balance out the debate a little more, here are ‘10 reasons why women should run’.  The article is amusing and I’m not going to waste time working down the whole list, disputing or giving alternatives for them all, but here’s a sample:
   • going for a walk can reduce stress just as easily as running;
   • walking is also cheaper than running (if you are going to insist on buying expensive running shoes);
   • try doing some intervals for cardiovascular fitness and then tell me if running is the most efficient path to cardiovascular fitness (intervals take a lot less time too);
   • high intensity intervals are better than sustained low intensity cardio for weight reduction;
   • diet also reduces menstrual cramps (and it will probably help with weight reduction too); and finally
   • cycling is an equally good social activity and is much lower impact on the body.

The conclusion seems to be that women can run without injury, but there are some important things to consider including:

• running is an advanced form of exercise and you need a basic fitness first, so if you are new to the “trying to et fit” game, don’t start by going for a run every other day;
• footwear – the closer your footwear is to bare feet the better it should be for you;
• learn the right technique for foot fall – you shouldn’t be landing on the heel; and
• stride frequency should probably be faster than you think – you should be aiming for 180+ strides per minute to emulate the elite (and uninjured) runners.

Personally, I think I’ll just carry on using other forms of exercise.

Related posts:

1. Blog-watch: should women train like men?
2. Blog-watch: interviews with strong women
3. Pod-watch: Super Human Radio for women!