Each week, Boston Marathon winner Amby Burfoot, also the world’s most experienced running editor, curates the latest and most useful content on running and health from around the internet. “I spend hours finding the best new research and articles, so you can review them in minutes,” Burfoot says.
This Week: Heatstroke research. Time trials to boost your fitness. Run mentally tough. Prevent injuries with neuromuscular training. Who should you draft behind? Try “cutdown” workouts. Dealing with black toenails. Appreciating Des Linden. And more.
Summer must be coming. Heatstroke’s in the news
At Outside Alex Hutchinson writes about several studies of heat issues at the Boston Marathon, including this one, from the Marathon’s medical team, that found 50 heatstroke runners among 136,000 starters in 2015-2019. There were 16 hospitalizations, but no deaths. Most cases were among faster runners under 30. Elsewhere, it was reported that certain anti-psychotic meds raise the risk of heat stroke. Here’s a nice 2-page pamphlet from New Jersey explaining more. There are good reasons not to take NSAIDs before/during a marathon, but little evidence thus far that they increase the risk of heat illness. Did you know there are few heatstroke deaths during organized sports (in Australia, anyway), with many more among the hiking population?
How to use time trials in your training
We used to run time trials way back in the last century when there weren’t so many races. Then came Covid, and time-trials reappeared in many runners’ routines. I used to hate ’em. Now I do them occasionally as shorter, faster tempo runs. Like maybe a 5K at 90 to 95 percent effort. Here, at irunfar,are some other effective ways to use time trials in your training. And in PodiumRunner one runner describes how he runs PRs in time trials while another details how he creates the context to take the task seriously enough to put in an honest effort.
5 ways to run mentally tough
We’d all like to improve our mental game, especially when the going gets tough, and here’s a good list of approaches. Missing, and important if you ask me: “Run the mile you’re in.” That is, break every workout and race into small, manageable chunks. In Runner’s World, Becky Wade argues that you should almost never drop out of a race, certainly not for “a missed goal, bruised ego, poor outcome, or something of that nature.” Potential injury, however, is another matter.