đââïž An Unbreakable Record?
Good morning!Â
This week we have an impressive new running record and two ways to recover faster.
Let us know, do you drink beer after running?
Happy running, đ
HYDRATION
Is Beer Good for Runners?
We had the privilege to interview Dr. Patrick Wilson for the 2021 Happy Runner Summit about improving GI Distress and his Book “The Athletes Gut” at the beginning of the year.
A few weeks ago, he published a systematic review of beer and exercise where he and his colleague review 16 studies to see if beer is a good option to rehydrate post-exercise quickly.
The quick answer is yes, but with a caveat.
According to the researchers, there are not enough studies to declare a sweeping conclusion, and future research is needed.
But they did found some common ground.
Low-alcohol beer (<4%) seems to be the better choice when trying to rehydrate postexercise. It’s advised to pair beer higher in alcoholic content (>4%) with a nonalcoholic option (water) to limit diuresis.
And since chronic changes in body composition, muscle performance, adaptation, and recovery seem largely unaffected by moderate beer consumption, it appears that you are not negatively impacting your performance for drinking a post-workout beer.
Cheers, đ»
24-HOUR RECORD
Lithuanian Runs 309.4km in 24 Hours
Lithuanian ultra-runner Aleksandr Sorokin broke what until last Saturday appeared to be an unbreakable record.
In 1997 Greek ultrarunning legend Yiannis Kouros ran 303.506 kilometers (188.590 miles) on a track, and in 1998 he ran 290.221 kilometers (180.335 miles) on the road to set the world records.
It was believed that these records were impossible to break. Many attempted it over 24 years without success.
But last Sunday, at the UltraPark Weekend 24-Hour Race in Poland, Sorokin achieved the impossible. He ran 309.400 kilometers (192.252 miles), breaking the road record by almost twenty kilometers and the track record by nearly six.
Remember that running on the track is always faster than running on the road.
One significant thing to notice is that the race was run on a 1.07-mile loopâjust imagine going 192 times around the same place in one day. That’s not only an outstanding physical achievement; it’s also a remarkable display of mental strength.
And if you are wondering how fast you need to run to achieve this record.
His average pace was 4:39/km (7:29/mile). That’s equal to running a marathon in 3:16:05. *mind-blown*
You can follow Alexander on Instagram here.
MORE RECORDS. Sorokin also set new 150-kilometer, 12-hour, and 100-mile world records at an event in England.
RECOVERY
Two Ways to Speed Up Your Recovery
Right after your workout, you are actually less “fit” than when you started; it’s during your recovery when your body regenerates and adapts to the stress it experienced.
In other words, without recovery, runners now know, your body can’t adapt to the work you’re putting in.
So, improving your recovery can lead to better performance.
A team of researchers at Whoop, a wearable device that tracks your sleep and recovery, analyzed the data of runners who recorded 30 or more runs between February 1, 2021, to April 30, 2021, in the Whoop Journal. This customizable feature allows members to log more than 40 specific behaviors that may impact performance daily.
They looked at over 450,000 entries across 18 different recovery practices and substances, from acupuncture and cryotherapy to CBD and magnesium, to determine which ones have the most significant effect on recovery.
The winners?
Melatonin Supplements. The use of this hormone produced the biggest average improvement on recovery scores, heart rate variability (HRV), and resting heart rate (RHR).
According to this study, sleep may be the most critical factor in exercise recovery. So any little help you can get there will help your recovery.
Breathwork had the second-highest average impact on recovery scores improvements, HRV and RHR. Approximately 17 percent of runners logged breathwork as a recovery modality at a frequency of about 6.4 times per month.
Breathwork is a type of active mediation. It stimulates your parasympathetic nervous system, relaxing the heart rate and signaling the body that it’s time to rest, digest, and recover.
If you spike the nervous system with a workout then go straight into meetings or other high-stress scenarios, your body never has a chance to relaxâor recover.
It can be as simple as taking 10 to 15 slow inhales through your nose followed by slow exhales through your mouth after your workout.
OTHER FAST NEWS
Book of the month: A Runners High – Dean Karnazes: Super exciting stories about running ultramarathons at 55 years old.
How to adjust your pace in the heat. Check these formulas.
Want to join the most expensive ultra-marathon in the world?
Happy running, and see you next week.
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