Here's this week's free-but-abridged version of the "Run Long, Run Healthy" newsletter. Click SUBSCRIBE below to receive the full text edition. Thanks. Amby
Yes, There Is A “Free Lunch:” The Miracle Of Muscle Cross-Education
Cross education has got to be one of the most amazing aspects of human physiology. Not only that, but it’s simple and useful too. I’m currently using it for a minor shoulder injury, but it works just as well for the legs.
Here’s the simplest statement of “cross education:” When you exercise one leg or arm, it also strengthens the other limb--even when you don’t exercise that other limb.
This is marvelously easy to test. You just enroll a bunch of subjects, and give them a 4- week program of strength exercises for one limb or muscle group only. The other limb doesn’t do any work at all.
Then you test both limbs to see if they have changed since baseline. Of course, the limb that has been exercising has gotten stronger. That’s why we train.
What about the other leg or arm--the lazy fellow? Surprisingly, it also gains strength, or at least resists a strength decline when subjects are old and losing muscle.
In effect, the non-exercised limb gets a free ride. It violates that old adage that there’s “no such thing as a free lunch.” In this case, there is.
Knowing about cross-education can be enormously helpful when you’ve got a leg injury on just one side, or after a knee replacement, etc.
Don’t give up. Don’t quit exercising. Simply train your healthy limb; the other one will get stronger as well.
That’s what happened in this study where subjects exercised the wrist flexor muscles of one arm, but not the other.
Result: Those who exercised their free wrist lost only 2.4% of their strength in the other wrist (which had been put in a cast). Those who did no wrist exercises lost a whopping 21.6% of their strength in the casted wrist.
Conclusion: “Eccentric training of the non immobilized limb can preserve size of the immobilized” limb.”
You might have an injury on one side. But there’s still much you can do to prep for a successful return: Exercise the other side. More at J of Applied Physiology with free full text.
Staying On Top: How To Sustain Health-Fitness Excellence
Most of us want to stay fit and healthy as long as we can. Sure, we strive for a peak when we try to qualify for Boston, or when we enter a new age-group category.
But we also realize that maintaining a consistent fitness level for many years is more important than one or two big races that are followed by a long decline.
That’s why we look for advice that can help us sustain our health and fitness. Here are 10 such “rules”
I like them all. But especially: “Focus on consistency over intensity.” And also: “Simple does not mean easy (beware of online gurus).”
I recommend you check out all 10. And also incorporate them into your lifestyle and performance routine. More at The Growth Equation.
Peel Back The Benefits: Bananas And Running Performance
I don’t have to tell anyone that bananas are by far the favorite fruit in the world of runners. Especially marathon runners.
In big marathons, you have to be careful not to slip and fall on tossed-away banana peels. As well as those icky gel packets and discarded water/ade cups.
Bananas are loaded with carbs and potassium--nutrients that runners love. They’re also fascinating in ways I had never thought much about. Until I read the article linked below.
For example, do you know why bananas are curved when most other fruit is circular or oval? I didn’t either. Only now I do.
Quick: What’s the word for a cluster of bananas? Answer just below.
There’s an actual world record for eating a banana with no hands. It’s faster than Usain Bolt’s 100-meter world record. Also, the largest known bunch of bananas included 473 bananas.
When it comes to carbs and potassium, a typical, medium size banana contains 27 grams of carbs, or 108 calories. It’s got 422 mg of potassium--about 9% of your recommended Daily Value.
More interesting banana facts at Interesting Facts (where else?) Answer to above question: A cluster of bananas is called a “hand.”
SHORT STUFF You Don’t Want To Miss
HERE’S WHAT ELSE YOU WOULD HAVE RECEIVED this week if you were a subscriber to the complete, full-text edition of “Run Long, Run Healthy.” SUBSCRIBE HERE.
# The secret of micro-dosed speedwork
# How to beat those aggravating marathon muscle cramps
# Two strategies that, when combined, fight knee pain
# Which types of exercise combat chronic inflammation?
# 20 training tips to help you run stronger
# Systematic review: Probiotics lower muscle stress and damage
# Paula Radcliffe explains the power of laughter
That’s all for now. Thanks for reading. See you again next week. Amby