Fueling for the run can be a controversial topic. We investigate the research regarding fuel stores, access to those stores, and how to train to avoid the bonk in long distance racing. In this episode of the A to Z Running Podcast, Andi and Zach discuss a new world record, other running news, and fueling for the run.
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- Listener question:Anne @margsandmarathons- [love] this episode!!! I have a question I would love answered by @toddbuckone. What effects does cycling / bike training have on run performance? In his experience, Do triathletes & du athletes gain benefits in the run times from the extra aerobic volume they do on the bike?Todd’s Answer- Great question! Research has shown that aerobic benefits of cycling or swim training can have positive impacts on cardiovascular endurance for running. Swimming and cycling can also be a great way to maintain cardiovascular fitness without the increased stress that running has on the lower body because of its weight bearing nature. This is one reason why professional runners or those who do high mileage will opt to swim or bike for some of their training. However, there are specific adaptations that the body goes through when running that it does not go through when swimming or cycling. One that I mentioned is that running is weight bearing while the other two are not. Another is the efficiency of running and your running form are not transferred between cycling and swimming
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World of Running
WHEN: Sunday, June 6th
WHERE: Hengelo, Netherlands
- Sifan Hassan set a new WR 10,000m in a blistering 29:06
- Bested previous record by 11 seconds which was itself one of those nearly untouchable records being 14 seconds faster than the next person on the all time list
- Almost entirely solo – dropped the pacers after 2,000m
- Final 1,000m was blazing fast
- 5ks were: 14:38, 14:28
WHEN: Saturday, June 5th
WHERE: Birmingham, England
WHAT: European 10,000m Cup (and British 10,000m Olympic Trials)
- Event was both a European championship type of event as well as the British 10,000m Olympic trials (for both men and women)
- For the women: Eilish McColgan (Britain) won the event in 31:19.35
- McColgan qualified for the Olympics with that victory
- Israel’s Selamawit Teferi close second in 31:19.50
- Britain’s Jessica Judd also tight for third in 31:20.96, likewise earning her a place on the British Olympic team (also has the Olympic standard in the 5,000m)
- Both Teferi and Judd also ran the Olympic standard 31:25 for the first time
- Luiza Gega ran a new Albanaian 10,000m record of 32:16 for 6th place
- For the men: everyone is just talking about how Mo Farah didn’t show up big
- 2nd for Britain, but not fast enough for the Olympic standard
- If he can run the standard in the next couple weeks, he may still be able to go
- Also might run the 5,000m at Britain’s track trials in late-June
- Marc Scott of the Bowerman Track Club took the British victory though he was only 7th overall
- Morhad Amdouni of France won in 27:23.29, an Olympic standard as well
- Bashir Abdi of Belgium and Carlos Mayo of Spain also ran Olympic standards
When: Thursday, June 3
Where: Portland, OR
What: 2021 Stumptown Twilight
- Josh Kerr runs 3:31 4-secs over the next competitor.
- 4th fastest 1500m on US soil
- In the second heat, two guys who didn’t even make it to NCAAs, picked up Olympic Trials qualifiers (3:37.50).
- New Mexico sophomore Abdirizak Ibrahim
- Oregon senior Jack Yearian
Other Notable Things:
- New national record for Netherlands in the women’s 3,000m steeplechase: Irene Van Der Reijken ran 9:27.38
- New Pennsylvania HS record in the boys 1600m: Gary Martin ran 4:03.53 (record was 39 years old)e media will be tested daily for three days after their arrival in the host country.
MAIN TOPIC: FUELING FOR THE RUN
Fueling for the run seems like simple job, energy in to expend energy on the run. Alas, when we run long distances, it is more nuanced. Training our body to use our fuel storage systems properly can be the difference between a successful marathon or a bonk.
In this episode of the A to Z Running Podcast we talk about fueling for the run and dive into some of the research we need to evaluate when considering preparing our body for the marathon.
3 things to think about:
- How you train you body to metabolize stored fuel matters
- Fueling choices ought to be more closely related to the nature of your training
- It’s possible that there may be some guiding considerations for the best sort of diet for runners
- Compilation research and valuable reflection on irunfar.com by Corrine Malcolm
- Runner’s World article that says some good things about the depletion LR, EXCEPT that the final conclusion is it’s best to do this only occasionally… which of course defeats the potential for building adaptations and likely isn’t having any long-term benefits on metabolizing fat.
- Fueled Ebook with Recipes for Runners
- Related episode: WHY DOES NUTRITION MATTER FOR RUNNING?
- Sports dietitian Meghann Featherstun