Science Archives - Page 9 of 10

Caffeine and Running

by Coach Adolfo Salgueiro | Jan 19, 2021 | Article, Science

By Coach Adolfo Salgueiro

One of the rituals of my running group after our regular Saturday long run, is to have a coffee at a local Colombian bakery, located right in front of where we park to meet. We specifically chose that spot because of the great coffee this bakery serves. This is how we kick start the social side of our weekend and one of the elements that keep bringing our runners back. A couple of weeks ago I ran with a friend and the end I offered to buy her coffee, but she said she was detoxing from caffeine, so she would pass.

This had me thinking about the relationship between running and caffeine. Is it good? Is it bad? How much is too much? When should we consume it, or not?

I found an article by Pamela Misevich Bede, from March 2015, in the Runner’s World archives. The author’s credentials in dietetics seemed solid enough to take her word on the issue.

Caffeine is the most widely available stimulant of the central nervous system in the world. It is legal and unregulated almost everywhere.

Before we get started, I want to state that while researching for this post I did not find any studies or articles by experts stating caffeine and running don’t mix. Quite the contrary, they pair pretty well. As usual, you need to follow your doctor’s instructions. If you shouldn’t be consuming caffeine for any reason, do not change that indication just because you are going for a run.

Caffeine is the most widely available stimulant of the central nervous system in the world. It is legal and unregulated almost everywhere. It is naturally found in the leaves and fruits of plants such as coffee, cacao and tea. You can also find it in soft drinks, energy drinks, gels, pills and many other products.

The benefits of consuming caffeine before and during your run go beyond just a jolt of energy to get you started and/or keep you moving. “Caffeine has a number of physiologic effects that can help improve athletic performance” says Misevich Bede. “It is rapidly absorbed in the gastrointestinal tract and is a mild stimulant that affects multiple organ systems”.

The benefits of using caffeine to stimulate your run include improvement of mental alertness, boosting of pain tolerance, enhancement of fat use as fuel (which extends the use of your finite storage of glycogen), and a possible increment in speed, among others.

But beware. You need to know how this additional stimulus affects your systems before you go overboard, especially during a race. Caffeine consumption can also cause gastrointestinal issues, headache, jitters, heartburn and increased urination, among others. So trial-and-error to figure out what works for you is a must. And, as always. what works for your friends is not necessarily what works for you.

An 8 Oz cup of black tea has 30-80 mg of caffeine while a Starbucks espresso shot has about 75 mg. A cup of green tea has about 35-60mg/8oz.

According to the aforementioned article, 3-6 6mg/kg body weight (1.3-2.75 mg/lb.) is recommended for endurance exercise. It is important to note that with caffeine, more is not necessarily better. A higher dose does not correlate with better performance. Also, it is more effective if you abstain from caffeine consumption a few days before your running activity, but don’t forego your morning cup of coffee if you can’t function without it.

Since the mg/kg measuring unit is difficult gauge, put it in perspective by knowing an 8 Oz cup of black tea has 30-80 mg, depending on the brand and type, while a Starbucks espresso shot has about 75 mg. A cup of green tea has about 35-60mg/8oz.

Many runners depend on a mid-run consumption of caffeinated products to maintain their performance. Fortunately for them, running consumable products such as gels, gummies, beans and sports drinks, all have “spiked” options. They usually carry from 25-100 mg per serving. It is key to understand how much a serving is, so you don’t overdose, and thus, end up running for the bushes or with gastrointestinal discomfort.

There is nothing shady or illegal with a mid-run pick-me-upper. Most, if not all professional runners, openly use it. If you are not used to consuming caffeine but still want to reap its benefits with a mid-run pick-up, make sure you start with the smallest dose available, so you know how your body will respond. Once your body gets used to it, then figure out how much is enough. What works best for you, not for your friends.

And then, if you want to enjoy your post-run coffee with your buddies on a Saturday morning, I know of a great Colombian bakery in Dania Beach, Florida, and an amazing running group that I can recommend you.

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The Post-Run Beer

by Coach Adolfo Salgueiro | Dec 29, 2020 | Article, Opinion, Science

By Coach Adolfo Salgueiro

As runners, we often enjoy a beer as a post-run reward when we finish a training run with friends. A post-race beer is the perfect excuse for having alcohol at 8 in the morning without having to worry if you’ve become an alcoholic. As ubiquitous as the beer/runner relationship is, there is no definite answer on the conundrum if both can coexist.

There is no binary answer to this dilemma. Scientists and science writers differ on the value and placement of this elixir in the running scene.

Finishing a race is the perfect excuse for downing a beer at 9AM without feeling like an alcoholic.

In the in-favor camp, we find Christie Aschwanden, author of the best-selling book Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery. During a recent interview in the Run Smarter Podcast she stated:

“Beer and running go hand-in-hand. Together it can be a reasonable recovery drink. No one who does not drink beer should start drinking beer because it will help with their recovery. […] Where I think beer can be a nice thing is that it is a nice sort of ritual for groups that gather after a run and have beer as a social thing, in a way for unwinding. […] Where beer becomes problematic is when you haven’t had food and the alcohol goes to your head. A little bit is fine. The evidence is not there to say that one beer or a beer-and-a-half is going to wreck your recovery. There is evidence that knocking 6 or 7 beers in a row is not good for you. Hangovers are not good for recovery.”

They key to Ms. Aschwanden point is that beer per se has no magical powers as a recovery drink. The fact we do it as a social ritual after we put the mile in, is what makes it a positive stimulus. “The social aspect of relaxing with your friends is helpful”, she stated. The key, as usual, is moderation.

But not everyone is in favor of a post-race cold brew. According an article by Holy Martin, a San Francisco-based running coach and personal trainer, in the Run to The Finish blog: “After a training session, our body utilizes protein to rebuild itself, and to adapt to what we’re demanding of it while training. Alcohol can impede that process and make it much harder for our muscles to rebuild. Similarly, alcohol freezes muscle growth if you’re consuming it on a regular basis. So, if you’re working hard to build speed or strength, or to make any real changes in the gym, be mindful of your alcohol consumption.”

The social aspect of the post-run beer alone, has its positive recovery effects

When you think of it from the scientific point of view, this makes sense. But she also states at the end “be mindful”, not necessarily “refrain”. So it comes, once more, to moderation.

In an article published by Runner’s World in August of this year (2020), author Heather Mayer Irvine said that:” Experts agree that beer, which is considered a diuretic—thus dehydrating—isn’t the best recovery drink and should be paired with water when consumed after a workout. Still, a 2015 study published in the Journal of the International Society of Sports Nutrition found that when runners drank a moderate alcoholic beer (roughly 4.5 percent ABV) along with water after a workout, their rehydration was no worse than those who drank only water.”

Since we are discussing alcohol consumption, it is imperative that you understand that drinking right before or while running is a definitely no-no. You don’t want your liver using the glucose needed to propel you forward, processing the alcohol you are consuming. This is a recipe for a crash. If you can’t wait until the training or race is over, maybe it is time to make an appointment with an addiction specialist.

My Personal Conclusion

I am not a scientist or a doctor, so I speak from the experience of a runner who has indulged in the post-run cold one with his buddies for a few years. Sure, we can enjoy a post-run libation without ruining what we just gained, but at the same time, beer doesn’t have any esoteric powers in our recovery. The social aspect of it is what brings us joy while we are in a runners’-high state. It is this feeling what will bring us back to do more running so we can experience the ritual again. Of course, in moderation, and only after drinking enough water first, so we don’t rehydrate with alcohol.

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8 Steps to Kickstart Your Recovery

by Coach Adolfo Salgueiro | Dec 22, 2020 | Article, List, Science

By Coach Adolfo Salgueiro

Recovery. What a concept!! Who doesn’t love to pull off a hard workout feeling strong, ready to PR on that upcoming race? But at the same time, we know that if we had to do this same workout, tomorrow, we would not be able to do it, again. Why? Because we haven’t recovered.

Recovery starts even before you are done with your current workout. That’s what the cool down is for

Recovery, according to an article by Erin Strout in Runner’s World Magazine, “is the restoration of energy-producing enzymes inside the muscles, functional proteins, fat and carbohydrate stores, and the regeneration of the endocrine and immune systems. […] Recovery comes down to repairing, resting and refueling—while still allowing the body to adapt to the training workload and reap fitness gains”.

In other words, it is allowing your body to heal from the stress you just put it through, so you can do it again, soon, without stretching its abilities to the point where it can’t repair itself, thus, becoming injured.

The following are eight quick tips to kickstart your recovery so you can keep working hard on your training plan, pursuing that elusive PR and avoiding injuries.

1 – Cool Down: Either by dropping off the pace on the final mile or two; or walking the last mile back, or taking the time for your body to calm down, the idea es to reduce your heart rate, breathing rate, and core body temperature in order assist your body to return to its pre-exercise condition.

2 – Stretch: This is not for everybody and it doesn’t have to be a long process. But you should develop a personal routine that works for you while your muscles are warm so you can aid the start of recovery. You may feel much better once you’ve done so.

3 – Change clothing: If you are not planning to take a shower right away, make sure you change off your wet clothing. Your body needs to go back to its normal core temperature as soon as possible and your sweaty shirt, hat and socks are not helping.

4 – Hold that beer: A cold one with your buddies after a run is an amazing reward after a good workout. But make sure you hydrate yourself with water and electrolytes before gulping down your prize. Remember alcohol will dehydrate you, so don’t overdo it.

Owning a foam roller is not enough. You have to use it!

5 – Refuel your body: After you submit your body and its natural reserves to a stress consuming from its resources, it is essential to start renourishing it as soon as possible. This way it can start repairing itself right away and, you can do it again, sooner. Especially if you have gone through a 90-minute effort or longer, make sure you ingest a 3:1 ratio of complex carbohydrates and protein. Chocolate milk is a great option. Personally, I’ve had successfully experienced Recoverite, by Hammer Nutrition.

6 –Self-Massage: It is not enough to own a foam roller or a massage stick. You must use it and learn how to do so properly. These can foster blood circulation to enhance recovery speed as well as decreasing muscle tension while increasing flexibility, both good options to avoid injury.

7 – Do not sacrifice your sleep: Having no time to sleep as a badge of honor is a recipe for disaster. During our time asleep, the body repairs itself and the brain flushes away the waste byproducts built up throughout the day. Doesn’t it sound important enough?

8 – Days off: A training plan consists of work and rest. With very few exceptions and only by seasoned athletes, scheduled days off are must. You can’t be afraid of taking a day off to socialize, drop off your kid at college, attend your daughter’s recital, take care of personal business, or simply vegetate. Your body will thank you for it. And never eb afraid of taking an extra day off if you need it. Your body will thank you for it.

Anything else to ad?

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The Joy of Barefoot Walking on Grass

by Coach Adolfo Salgueiro | Dec 15, 2020 | Article, Exercises, Reflection, Science

By Coach Adolfo Salgueiro

We all know about how important it is to run or walk in the right shoe. Depending on your foot and the way you strike the ground, a shoe may be the right one for you, but this doesn’t mean it is the best option for your running buddy. There are forefoot runners, heel strikers, neutral steps and all the variations in between. But there is one variety where we are all equal: barefoot. We all have the feet we were provided at birth.

Let’s be clear that I am not advocating for barefoot running. It is not for everybody. After the minimalist craze of the early 2000s, lots of people shifted to five-fingers and barefoot without the property transition, assuming it made sense, and a barrage of injuries followed. Some people can handle it, some people don’t.

But what I passionately believe after reading about it and experiencing it, is that barefoot walking on grass is wonderful. The joy of being in direct contact with the earth below you in invigorating and will recharge you for the rest of the day. As I was researching this blogpost, I learned that this practice even has a name, actually two: it is called “grounding” or “earthing”.

I started walking barefoot in my back yard about five years ago. One day, my wife and I decided to go for a barefoot walk around the neighborhood and, surprisingly, it was an invigorating experience. We came back with more energy and more relaxed that than we set out. Since then, I put some 3 to 4 miles out there once every couple of weeks. Getting your feet wet, dirty, stained, and constantly adjusting for the irregularities of the terrain has become a pleasure. I wish I could fit it in more often.

According to an article by Carrie Denner, from The Washington Post, published in July 2018, research suggests physical contact with the Earth’s surface can help regulate our autonomic nervous system and keep our circadian rhythms — which regulate body temperature, hormone secretion, digestion and blood pressure, among other things — synchronized with the day/night cycle. The idea behind it, is that “humans evolved in direct contact with the Earth’s subtle electric charge but have lost that sustained connection, thanks to inventions such as buildings, furniture and shoes with insulated synthetic soles.”

Regardless of what you may think, your feet are ready for the task. In his book Run for Your Life, Dr. Mark Cucuzzella, states that “each foot is an orchestra of 26 bones, 33 joints, 107 ligaments and 19 muscles and tendons, providing cushioning, spring and control in three planes simultaneously”.

I’ve heard people complaining about the possibility of a rock or a piece of trash damaging their feet, but my experience is that, of course you may get a cut or stung by an insect, but in general terms your feet are ready to avoid it. According to Dr. Cucuzzella: “Our feet have 200,000 sensory receptors that are constantly, an unconsciously, appraising our position so that we can make micro adjustments to our balance”. And believe me when I tell you that it works like a charm.

As for where to go for a barefoot walk, it is understandable that not everybody has a backyard where to go even 100 times around if necessary, but most likely there is a park you’re your place where you can set up for this experience.

In their book “Barefoot Walking”, Michael Sandler and Jessica Lee talk of barefoot walking as an experience to free your spirit. They do so in a very poetic way, that, as someone who has experienced it, is not far from reality: “When you go barefoot you’re plugging back into the soil, back into the earth, and back into our global community. As Henry David Thoreau said, ‘Heaven is under our feet at well as over our heads’ […] In essence, by going barefoot, it is as if you are plugging back into the Source—whatever that spiritual connection means to you—because you are going back to the ground from which we came”.

As if this wasn’t benefit enough, you will make your feet stronger by making them work harder without the benefit of shoes. As Dr. Cucuzzella well puts it: “shoes have eased the burden on our feet so that they need to work less. But our feet are designed to work hard. In doing work, they gain strength. Our ancestors did not have golf courses”.

If you don’t believe in the hype I am placing into this barefoot walking on grass thing, find a nice patch of grass at your local park and invest 15 open-minded minutes of your life into giving it a shot. It may not become a transcendental experience, but who knows, it just may. Isn’t it worth finding out? Let me know how it went.

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The Basics About Electrolytes

by Coach Adolfo Salgueiro | Oct 13, 2020 | Science

By Coach Adolfo Salgueiro

Table salt is the most basic and cheapest way to keep your electrolytes in balance, but there is still much more to it than that.

As runners, we’ve all heard the term “electrolytes”. We know they are key to our success and most likely they are at fault when we bonk during a long run on a hot day. We know that Gatorade has them. We know we better replenish them lest we get into trouble. As Robb Wolf, co-founder of LMNT Hydration well put it: “Electrolytes can mean the difference between feeling like a champ and feeling like garbage”.

But… do we know what they are? Do we know what they do? There hast to be more than one of them since the word is plural, so, which ones are they?

According to Medlineplus.gov, “Electrolytes are minerals in your body that have an electric charge. They are in your blood, urine, tissues, and other body fluids. Electrolytes are important because they help balance the amount of water in your body, balance your body\’s acid/base (pH) level, move nutrients into your cells, move wastes out of your cells and make sure that your nerves, muscles, heart, and brain work the way they should.”

As you can see, you don’t need to be much of a scientist to realize these are important elements to keep well stocked and balanced within your body, not only during long runs but during your daily life.

Your body can and should take in electrolytes during the day through the foods and drinks you consume. You don’t need to drink Pedialyte all day to keep them topped off.

As you can see in this graphic, there is way much more than water in your sweat.

We need to be careful with electrolytes as we may run into trouble not only if we run low, but we can also break homeostasis if we consume too much of them. Have you ever washed an electrolytes tablet with Gatorade in the latter part of a long run? Believe me, you don’t want to know.

It all has to do with the delicate balance of water your body requires to function properly. Tipping such balance either way will affect the electrolyte concentration and could have you either dehydrated or overhydrated. None of these options are good.

The key electrolytes to keep your eye on, are:

Sodium and chloride: maintain fluid balance and nerve function.
Potassium: prevents cramping.
Calcium and magnesium: control muscle contraction and heart rhythm.
Phosphate: Used as a building block for the substances used by the cells for energy, cell membranes and DNA

According to hydration experts, during your running the most common electrolytes you sweat are sodium (Na) and chloride (Cl). These are the two elements that form common table salt (NaCl). This comes to show that replenishing basic electrolytes can be as basic and cheap as having a plan to do so before you get into trouble. Other elements like potassium, magnesium and calcium are sweated in lesser amounts but shouldn’t be overlooked.

There are many electrolyte options in the market to keep yourself properly hydrated and balanced throughout your day and long runs. Personally, I am not a fan of Gatorade because of the excess sugar, which causes a spike as soon as you ingest it, but it is followed by a crash. That is why I no longer take it even during races.

My electrolyte choice for the last couple of years has been the Nuun tablet. I also consume Hammer Endurolytes as an alternative and they both have worked like a charm for me. I have also experimented with Generation UCan hydration with solid results but no longer use it. Coconut water is amazing but since it is not easy to carry around and it is not offered during races, I had to stop using it.

None of these products endorses me. There are plenty of other options in the market. The ones I mentioned are based on my individual experience. Visit your local running store and ask for help, they should be able to offer you choices based on what type of runner you are.

Keep yourself hydrated and your electrolytes well balanced so you can safely enjoy the countless benefits of a long run.

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Running with a Mask in Times of Pandemic

by Coach Adolfo Salgueiro | Oct 6, 2020 | Article, Reflection, Science

By Coach Adolfo Salgueiro

Before we get started, I must remind everyone that I am not an infectious medicine specialist. If you want scientific advice, I recommend you listen and follow what Dr. Anthony Fauci has to say regarding Covid-19. With this disclaimer out of the way, the following are my thoughts on running with a mask during times of pandemic.

By trial-and-error we will find what works best of us individually (Photo by cottonbro from Pexels)

Eight months or so into the Covid-19 pandemic, and four after the economy was inevitably reopened, we’ve returned to our group activities such as work, extended family and exercising with as much caution as possible. Social distancing keeps being the new norm, hugs and kisses have been replaced to fist and elbow bumps, and masks have become a political issue. As runners, we’ve had to adjust to this new reality in order to keep moving forward and to keep the social aspect of our sport alive. The uncomfortableness of wearing a mask is a small price to pay.

According to Certified Personal Trainer Timothy Lyman in a recent article in Runner’s World Magazine, “Running with a mask, or any other type of face covering, is inherently more difficult because you have to work harder to get the same amount of air into your lungs”. Of course this will vary depending on the type of are wearing.

Getting used to running covering your nose and mouth requires time, commitment and training. Figuring out what mask works better for you, when is the best time to have it on or just available for immediate use, are part of such training. Knowing in what situations you should or should not wear it has also been a trial-and-error endeavor.

The same article in Runner’s World states that: As a general rule, a mask is necessary if you’re running in a populated area where you’re likely to encounter other people. If you’re running alone in an area where you won’t encounter others or come within 6 feet (at a minimum) of others, it’s likely not necessary. But keep in mind that wearing a face covering is not a substitute for physical distancing—make sure to still keep at least six feet of distance between yourself and others while running.

Through my personal experience running over 600 miles during the pandemic, what I’ve figure out is that even though I may not need a mask when I run alone, I rather have one because inevitably I will cross paths with strangers that either do not care to help you create the safe distance or, you meet them in places where it is just impossible to separate. Therefore, I always run with a cloth mask on my chin or neck, which I can immediately access to cover my face when required. It has worked so far for me and I recommend it.

It is important to keep your social distance even if you are running with your buddies (check how I have a mask on my neck ready to be used at a moment’s notice) – Photo by Ted Sassi.

In my two running groups, we all use face coverings until we start. As for running together, we try to stay close enough to keep the social aspect of running alive but separate enough to adhere to the protocols. The post-run café-con-leche or beers, are strictly held outdoors.

For group running, Dr. Jennifer Marin, from @Obesalud, recommends not running one behind the next but keeping a diagonal formation with 5-meter (15 feet) of separation. This is an interesting, overcautious suggestion, worth looking into.

An important consideration is that, regardless of the type of mask you wear, you need to go out of your way to keep it clean and disinfected. The constant breathing will dampen it and thus less effective. I you don’t wash it; it will attract microorganisms that you will be breathing in and may negate the benefits of wearing a mask in the first place. So make sure you keep several of them in your running bag so you can rotate them appropriately.

Yes, running with a mask is a pain in the ass. No questions about it. But a worse option is having Covid-19. So suck it up, get used to the discomfort, wear a mask like a good citizen and keep on running with your buddies.

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