In this episode of the A to Z Running Podcast, we discuss te health benefits of running beyond performance. After that, world of running updates about NCAA XC Championships and more.
- FOLLOW and SUBSCRIBE
- Thanks for joining in on the conversation on social media. Please say hello if you see us at races!
- Pro-Tec Athletics discount code: AtoZ20
- Check out our new merchandise!
- Around West Michigan? Sign up for Whoville 5k. December 11 in the afternoon–with a kid race.
- Use code: Atoz5
- $5 off
MAIN TOPIC: HEALTH BENEFITS OF RUNNING
Main Topic: Health Benefits of Running
What are the benefits of running, beyond performance improvement?
Running is great for your bones.
- Reasons our bones grow weak:
- Aging (which no one can avoid, even with luck)
- Bone is a living tissue.
- One of the adaptations we strive for in running is also a great health benefit for life, stronger bones.
- Up to the age of 25, when we run, our bones become denser and stronger. For adult runners, the density increase isn’t as much, but running helps preserve our bone mass. We can can a couple percent. We are fighting entropy.
- Remember to practice good nutrition as a runner because you need adequate calcium and vitamin D to make these adaptations.
- High impact activities such as running and jumping rope are some of the best ways to strengthen healthy bones.
Running is great for your heart.
- You’ve heard running is a cardiovascular sport.
- Running literally strengthens your heart muscle.
- Running reduces the heart’s workload. Runners have a lower resting pulse and are more efficient with their oxygen intake.
- The heart of a runner can handle larger amounts of blood per beat because it is stronger.
- People who run on a regular basis can reduce their risk of heart disease 35-55 percent.
- Running helps to prevent blood clots, promotes better blood flow, and cholesterol
Running reduces stress.
- Running reduces the stress hormones, adrenaline and cortisol
- Aerobic exercises, like running, use up excess adrenaline in the bloodstream, helping to reduce the production of cortisol and improve recovery after stressful events. This can help improve your ability to cope with stress in general over time.
- Problems due to stress:
Increased risk of heart disease
- Trouble sleeping
- Increase in blood pressure
- Digestive issues, including ulcers
Running Supports a Healthy Immune System
- Exercise pushes bacteria and pathogens out of your airway.
- Antibodies and white blood cells circulate more quickly so they can detect and attack illness sooner.
WORLD OF RUNNING
#1. NCAA National XC Championships
- Men’s winner: Charles Hicks from Stanford
- Course record: 28:43.6
- 43 seconds faster than BYU’s Conner Mantz ran here to win in March 2021
- Men’s Team Win: Northern Arizona and Oklahoma State both scored 83 points, Northern Arizona won the tie-breaker.
- First tie in NCAA XC history
- Best finish by 2nd place team in 25 years
- Northern Arizona’s #1 (Nico Young, 2nd overall), #2 (Drew Bosley, 3rd overall)
- Stanford was ranked #1 and struggled. They ended up 4th place.
- NAU won their third straight title, and sixth in seven years.
- Now tied for 4th most XC team titles in the NCAA, and they won their first in 2016
- Coach Mike Smith started in 2017, has never had a team worse than 2nd
- Women’s winner: Katelyn Tuohy
- Chased down Parker Valby in the last 1k to claim the victory.
- Katelyn Tuohy set a new course record of 19:27.7 by over 29 seconds.
- Let’s run says that Katelyn, “measured her effort perfectly.”
- Women’s Team win: North Carolina State
- NC Coach said that she discussed a difficult part of the course with her team and advised them to measure their effort so they would have a strong close.
- 3rd-5th (Alabama, OSU, UNC) had best finishes in program history–shaking up the podium
- Interesting side notes: Valby revealed in an interview that she does a lot of cross training on the elliptical. Also, interviewers asked Valby if she is going for the sub 15, and Valby chuckled and said, My goal is to do my best.
- Great answer. Committing publicly to a time goal could cause unnecessary stress.
- *Tuohy was asked the same thing and basically said it could be on the table
- Natalie Cook of OSU was 7th–second best finish ever by an American true freshman
#2. World Record Voided
- Camille Heron’s World Record 100 mile run was voided after a remeasure of the course.
- It was remeasured in February and October, where it was determined that the course was short by 716 feet. As a result, a USA Track & Field committee decided not to ratify the record.
- However, that was not the result found by all. On Feb. 27, about a week after the race, the race director hired Paul Fritz, a World Athletics level B measurer, to measure the course, and Fritz came up with 100.00396 miles based on the shortest possible route on the altered course.
- Camille has expressed that the stress of this voided world record has impacted her races this year.
- We can’t imagine what Camille is going through, however she does still hold the record that she set in 2017 of 12:42:40.
- She explains that she may never get this chance again and may have been in the best shape of her life. She believes it was 100 miles and her effort will not be in history as it deserves to be.
#3. 5 Run-improving exercises you can do during daily life
- Single leg standing.
- Squats while doing tasks.
- Hip Flexor stretch at your desk.
- Short foot and Toe Yoga while sitting.
- Posture focus
- Contract stomach to reduce curve of your spine