I attended the Endurance Sports Show this past Friday and Saturday. I wandered through the exhibit hall looking at booths on cycling, running, and swimming. I spoke with athlete’s and experts in all three areas. I listened to lectures on popular running myths, low carb endurances, running biomechanics, open water swimming, and the transition from bike to run during a triathlon. There was so much information and amazing knowledgeable presenters. I’m excited for years to come because this will only get bigger.
I’m going to do this in two parts because I know everyone is busy and can’t read long blog posts.
Here are the major things I took away from each lecture:
Running Myths: (1)Stretching doesn’t reliably prevent injury; (2) warm-ups don’t reliably prevent injury (3) motion control shoes regardless of foot type have the highest injury rate among runners; (4) neutral and stability shoes, regardless of foot type have the lowest injury rate among runners; (5) you should choose your shoes by comfort not foot type; (6) orthotics and store bought insoles have the same injury prevention rate regardless of injury type.
Low Carb Endurance: (1) Low carb athletes are setting major records; (2) Low carb athletes add in carbs during racing and high volume training depending on their tolerance for carbs; (3) low carb athletes consume under 50 carbs a day during low volume days; (4) Low carb athletes process carbs more efficiently and get the most bang for their buck; (5) the product Vespa assist in the body’s transition between burning fat and carbs; (6) low carb runners should be eating a lot of liver or taking a liver supplement and they need to watch their electrolyte levels more than other athletes.
Running Biomechanics: (1) there are ways to reduce impact forces both externally and internally; (2) shoes and gear are external and running form is internal; (3) Cadence is the best way to reduce impact; (4) like everything in running, you don’t want to make major changes to your cadence all at once, so follow the 10% rule; (5) 180 steps a minute is ideal for most (but not all) runners. You can get metronome apps to help with this; (6) maintain a 6% forward lean and keep your feet below your center of gravity; (7) you should be landing with a bent knee. This is more important than the contact point of your foot (heel strike, mid-foot, or forefoot); (8) hip strength is a big deal in running form, it maintains your legs in the proper position beneath your body.
Part Two will be posted on Wednesday: including open water swimming and the struggle of the T2 (bike to run) transition during triathlons.