Detroit Marathon has reinvigorated the debate over the potential dangers of distance running. In 2007, elite runner Ryan Shay collapsed and died during the men’s Olympic trials. Shay’s autopsy revealed an irregular heartbeat, because he had what medical experts call “athlete’s heart” – an ultra-low heartrate that allows for added endurance during aerobic activity.
Since Shay’s death, I’ve read more and more debate about whether long-distance running is a health hazard. And after three otherwise healthy men died during yesterday’s run in Detroit (all three were doing the half-marathon event), I’m readying myself for yet another surge of media sensationalism about the sport. But if you think the risk of dropping dead is excuse enough to skip trying a 26.2 sometime in your life, think again. Three studies to put the perils into perspective:
1. Your real risk of kicking it because of cardiac arrest. In one of the most exhaustive studies on marathon safety, researchers at the University of Toronto profiled the marathon results of 3,292,268 runners, competing on 750 separate days, encompassing about 14 million hours of exercise. They found 26 deaths due to cardiac event, which makes the statistical risk less than 0.000006 percent. For comparison’s sake, the study actually concluded that the risk of dying on a marathon route was higher on the other 364 days of the year – because of traffic accidents.
2. If you train right, you need not worry. Yes, a 2006 study published in Circulation did determine that permanent – albeit minor – heart damage was a risk of marathon running. But before you toss your Garmin, consider that the study also concluded that proper training was enough to mitigate the risks. Those who ran 45 miles a week for several weeks prior to their 26.2 managed to significantly cut their chance of cardiac damage. So if a stress fracture or muscle tear doesn’t bust you for overdoing it, a heart attack just might wreck your race day.
3. It’s not even on the top 15 most-risky list. You’re more likely to die lawn bowling than running, and it’s not just the geriatric demographic. Trust me, my sister has a 10-inch scar on her forehead from a game-gone-wrong. And running isn’t even on the list of the fifteen most injury-prone sports: basketball injures more than 500,000 people a year. And we all know that those cheerleaders are just asking for it.
Of course, you could always cop out and golf instead: they’ve got a 40 percent lower death rate than non-players. But, as I think we can all agree, it’s better to die than to golf. So, while you might do a little bit of pelvic damage, bloody your nipples or suffer some gastrointestinal discomfort, you probably won’t be hustled off the course on a stretcher.
Katie Drummond
The Extreme Self
Study pounds home message to women: Exercise or gain
By · CommentsLOS ANGELES — Gloria Hale rose at 5:30 a.m. Tuesday, as usual, to swim laps before work. Active though she is, however, the 55-year-old Orange County, Calif., woman was a bit stunned to learn the latest advice from researchers regarding exercise — that women should work out 60 minutes a day, seven days a week, to maintain a normal weight over their lifetime. “Most people are going to say, ‘No way. I don’t have time for that,’” said Hale, a trim 5-foot-5 and 138 pounds.
The 60-minute-a-day recommendation, released online Tuesday in the Journal of the American Medical Association., is aimed at women of normal weight who don’t want to diet but do want to avoid gaining weight over their lifetime. Most Americans gain about 1.5 pounds a year between age 25 and 55.
Full Article>>http://www.postbulletin.com/newsmanager/templates/localnews_story.asp?z=10&a=445294
Los Angeles Times
It’s undeniable that losing weight if you are carrying too much of it has positive health benefits, but what isn’t so closely examined is the relationship between weight reduction and its impact on your bones.
One of the most frustrating things I find on writing about health is that you are always having to re-examine previously held, and tried and tested, beliefs. However, this is also a good thing as you should never believe anything anyone tells you without testing it out for yourself and asking questions.
Which brings me to new research from the University of Missouri that looked at the effect of weight loss, weight bearing exercise and bone density. It’s undeniable that losing weight if you are carrying too much of it has positive health benefits, but what isn’t so closely examined is the relationship between weight reduction and its impact on your bones.
During weight loss, indeed throughout your life, your bones are being broken down and replaced with new bone but during weight loss this happens at an accelerated rate. This can mean your bone density being reduced which can lead to increased fragility.
You may think that increasing your weight bearing exercise would compensate for this, but in this new study, the researchers found that such exercise, such as fast walking or jogging, did not prevent the increased bone turnover caused by weight loss.
This is not to diminish the impact of such exercise, but if you are going on a diet it would be wise to increase the amounts of bone building elements such as progesterone, calcium and vitamin D or take a specialised bone building formula during the period you are dieting.
Exercise Not Your Thing? Try Walking
By · CommentsI admit, I was never the exercising-while-pregnant type. I just figured my body was already doing plenty of work without me adding some huffing and puffing to the mix. But I also wanted to be in a fairly decent physical shape so I could successfully handle labor and delivery.
Having said that, I was always a huge fan of walking. I must admit, I really started because to say that I was walking every day didn’t make me sound like the lazy bump I often wanted to be. But I really got hooked and when I learned of all the amazing pregnancy benefits, I was definitely all in.
For example, did you know that walking is a great way to tone muscles, get a solid cardiovascualar workout, and help keep your body regular. It’s really a great way to start for the not-that-active-types like myself. Plus, I found it to be a great stress reliever.
To start, go for a slow walk and then build your way up to brisk stride for about 20 to30 minutes. After you get your doctor’s okay, you can walk everyday if you’d like.
But there a few things to remember, like maintaining correct posture. The recommended adivce is to stand up straight, avoid leaning forward or back, keep your chin up and parallel to the ground, suck in your stomach and tuck in your bottom. If you rotate your hips slightly forward as you tuck this will help keep you from arching your back.
Just remember, like with any exercise,don’t overdo it. Overexertion and a raised body temperature is not good for your growing baby. So remember to walk in moderation. Many prenatal exercise experts recommend using the “talk test”, that is, if you are having difficulty talking in full sentences and can only huff and huff out a few short phrases then it is time to slow down.
Oh yes, and don’t forget to drink plenty of water to keep yourself properly hydrated before and after excercise.
on March 28, 2010 at 1:10 PM
Team In Training 8 Miles Saturday AM
By · CommentsStarted at Oven’s Bagels in the Dilworth area of Charlotte. 8 miles through the neighborhoods of Dilworth and Myers Park cold morning about 34 degrees at our 7:00 start time. This was a big day for all of us our honored patient hero Danielle Burgess attended the breakfast after the run/walk.
8 miles Charlotte NC Dilworth/Myers Park
By · Comments8 miles Charlotte NC Dilworth/Myers Park
Everyone is either doing 8 miles or 4 miles.
4 milers will run to East/Queens and turn around.
8 milers can run the route listed or run to the Gazebo @ Queens and Providence and turn around.
Runningmap.com/?id=173188
or listed as TNT metro alternate 8 miles.
PAIN IS TEMPORARY. QUITTING LASTS FOREVER.
By · CommentsLast week’s mission moment is below.
Kathy Quinn
Pain is Temporary, Quitting Lasts Forever
Lance Armstrong
7 Time Tour de France winner, this was written before he did his 5th.
“Are you sure?” I asked the doctor.
“I’m sure.”
“How sure?”
“I’m very sure.”
“How can you be so sure?
“I’m so sure that I’ve scheduled you for surgery at 7 a.m. tomorrow.”
Mounted on a light table, the X-ray showed my chest. Black meant clear; white meant cancer. My chest looked like a snowstorm.
What I didn’t and couldn’t address at the time was the prospect of life. Once you figure out you’re going to live, you have to decide how to, and that’s not an uncomplicated matter. You ask yourself: now that I know I’m not going to die, what will I do? What’s the highest and best use of my self? These things aren’t linear, they’re a mysterious calculus. For me, the best use of myself has been to race in the Tour de France, the most grueling sporting event in the world.
Every time I win another Tour, I prove that I’m alive—and therefore that others can survive, too. I’ve survived cancer again, and again, and again, and again. I’ve won four Tour titles, and I wouldn’t mind a record-tying five. That would be some good living.
But the fact is that I wouldn’t have won even a single Tour de France without the lesson of illness. What it teaches is this:
PAIN IS TEMPORARY. QUITTING LASTS FOREVER.
12 miles on Saturday
By · CommentsBallantyne with Team In Training Saturday 7:00am the longest walk/run yet building up to a full marathon on June 6th. 12 miles almost a half marathon felt great had some miles in me but happy to reach the end..
Team In Training workouts
By · CommentsLast night we added some new core training to our Tuesday night workouts. It just kicked my butt. The 3 mile run/walk was broken down into 1/4 miles increment with stops for core training planks, side planks, dead bugs, 5 spot jumps, butt kick run, high leg run, slide steps, cross over runs and names I can’t remember. Then another mile to cool down.
Flexible Fitness: Walking is par for the course
By · CommentsAs the spring approaches, golfers start feeling that excitement of returning to a couple hours on the course, challenging their skill and hoping for a great season ahead.
The majority of amateur golfers choose to ride a golf cart when playing a round of golf. This season make it your goal to walk the course more often to take full advantage of the many health benefits of playing golf.
The American Heart Association recommends all individuals increase their physical activity in an effort to fight against obesity, diabetes, cancer, stroke, heart disease, osteoporosis and high blood pressure.
One method to monitor your physical activity level, endorsed by the AHA, is to achieve 10,000 steps per day. Research has shown that walking a typical 18-hole golf course is the equivalent of 10,000 to 11,000 steps and is about five miles. This means that even walking a nine-hole course gets you at least 5,000 steps and 2-1/2 miles. It is estimated that golfers who drive carts burn around 200 to 400 calories per 18 holes whereas walkers can burn 700 to even 1,000 calories.
Walking while golfing can strengthen the heart muscle, lower blood pressure and lower bad cholesterol levels. In addition, it increases your lung capacity which delivers more oxygen to your muscles producing more energy to hit the ball.
Full Article – http://www.dailynewstribune.com/lifestyle/columnists/x1514353812/Flexible-Fitness-Walking-is-par-for-the-course
