Minute 1: How running helps your spine - Michael RM Consulting

From: Six Minute Mile support@sixminutemile.com
Subject: How to Recognize Injuries
   Date: June 17, 2021 at 4:46 PM
     To: Mierendorf@gmail.Com

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     Minute 1: How running helps your
     spine
     Some parts of the aging process are near certainties: gray hair, wrinkles,
     wisdom, and more free time. We also know that most humans shrink in height
     over time. (Sad trombone: womp womp.) Most men lose an inch from age 30-
     70 and most women lose 2 inches. According to “Do People Shrink as They
     Age?,” it happens because the cartilage in our joints wears out and
     osteoporosis can cause the spinal column to become shorter. This piece, “Why
     your spinal health and body composition will compel you to run,” is intriguing as
     it comes from an exercise science professor at BYU. We mentioned a few
     weeks ago about how running increases bone strength in comparison to
     cycling. Well, BYU professor Ulrike Mitchell explains that runners experience
     less degenerative changes in our discs over time compared to non runners.
     Check in the win column there. We’ve also highlighted the benefits of core
     strength countless times, and Professor Mitchell confirms that endurance
     runners should strive for stronger trunk areas, less fat and more muscle to
     promote long-term spine health.

promote long-term spine health.
#IFeelSpine

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Minute 2: How to Recognize Injuries
Raise your hand with us if you’re fighting off a nagging injury right now. Doesn’t
have to be a major one, could be minor. Maybe it’s a little soreness in your
Achilles, tenderness in your heel or a sting in your shin. You can probably
guess what it might mean, but it’s important for runners to recognize an injury
before it escalates so we combat and treat it early. That can mean the
difference between a “shut it down” ailment or just some extra foam rolling. This
new article from Mayo Clinic partner, “Symptoms of Common Running Injuries”
is a good place to start. It covers muscle pulls (an overstretching of a muscle

is a good place to start. It covers muscle pulls (an overstretching of a muscle
that causes pain and limited range of motion), shin splints (pain in the
shinbone), and Runner’s Knee (a dull pain that becomes more acute after
jumping or stairs). There are lots of other resources out there if you want to
serve as your own triage doctor, including “The 8 Most Common Running
Injuries” from Healthline or Quick Fixes for the 15 Most Common Running
Injuries (paywall) from Runner’s World.
#KnowBeforeYouGo

Minute 3: Protein ideas for non-
carnivores
The irreverent and iconoclastic Ron Swanson from Parks and Recreation is
well known for his love of meat and scotch. Whether it’s bacon, burgers or a
steak, this highlight reel proves that Ron’s DNA was wired to love meat. People
like Ron don’t need to worry about adequate protein intake, but we aren’t all
carnivores. So how do runners who abstain from the Ron Swanson diet ensure
they get enough protein? Many runners and nutritionists will tell you that post-
workout protein and carbs are just as important for recovery as stretching and a
cooldown. Protein aids in muscle recovery, and along with carbs it helps to
replenish glycogen. We are also loving this new article: “Protein for runners with
dietary restrictions.” It provides info on how much protein runners need,
sources for non-meat diets (pescatarians, vegetarians and vegans) and
provides a recommendation of a full meal plan for each. From fish to beans to
tofu to pasta and oats, these foods can stand on their own or be paired with a
meat-centric diet. Fleet Feet also tackled this idea a few months ago in: “How
Much Protein Does a Runner Need?” Their story provides ideas on protein
sources for both animal and plant based diets. Whichever diet you choose,
make sure protein is on the menu.
#ProteinStayLean

Minute 4: Reducing healthcare costs
through exercise
“The doctor of the future will give no medication, but will interest their patients in
the care of the human frame, diet and in the cause and prevention of disease,”

wrote Thomas Edison. A comprehensive new study confirms what Edison and
most endurance athletes have known instinctively for years: “Lifelong Exercise
Adds Up to Big Health Care Savings.” This NYT article published this week
explains that an adult can expect to see annual healthcare savings of up to
$1,800 if they have exercised consistently during their lifetime. The insurance
industry has understood this concept for years and provides handy tools like
this Lifespan Calculator from Northwestern Mutual. Just plug in a few simple
personal data points and the insurance actuaries will tell you how many more
trips around the sun you have left. One interesting twist on large scale studies
in this area is that leisure fitness activities (biking, running, sports, etc.) carry
more health benefits than job-related physical activities (manual labor, standing
for many hours, lifting objects, etc.) The likely explanation is that leisure
activities tend to raise heart rates more significantly than on-the-job movement,
according to this piece from Science News: “Leisure physical activity is linked
with health benefits but work activity is not.”
#HealthcareWorkouts

Minute 5: Quick Intervals
      Bad news for people who like to crank tunes while they are running or
      working out. A new study explains “How Headphones, Earbuds Can
      Slowly Harm Your Hearing Over Time.” The World Health Organization
      estimates that 50% of people aged 12-35 are at risk for hearing loss due
      to headphone usage. So while we really want you to tune into our Six
      Minute Mile podcasts while you’re working out, please keep the volume at
      a reasonable level. We want long-term listeners who can actually hear our
      guests.
      Asics launched a new global study this month called Uplifting Minds. The
      idea is to use smartphones to help Asics study 1,000,000 people by
      scanning their faces and answering questions about their mood before
      and after exercising for 20 minutes. In this article, “Asics to Launch Study
      on Impact of Exercise Mental Health,” president and chief operating
      officer of Asics, Yashuhito Hirota, says that by participating in the study,
      “you’ll contribute to vital research to help us further understand the
      uplifting effect of sport.” When the study is done, Asics hopes to create a
      world map of participants to show the results of mood and exercise. Find
      out more about how to participate here.

out more about how to participate here.
      You know how much we love our gear, and we know how much you do
      too. So when gear that looks awesome teams up with modernized tech
      advancements, we certainly perk up. The latest carbon fiber shoe from
      Saucony, the Endorphin Pro 2, sounds and looks pretty slick. Sporting a
      waving checkerboard that looks a bit like that scene in Terminator 2 when
      the T-1000 morphs from the floor into the security guard, it appears flashy
      but also modern. Just like the Nike Vaporfly NEXT% 2, it’s designed to
      make you faster.

Minute 6: Daily Inspiration
Few things are stronger in this world than the bond between siblings. Today's
Daily Inspiration is from back at the 2016 World Triathlon Series in Cozumel,
Mexico. Jonny Brownlee had a comfortable lead heading into the final stretch of
the race when his body began to give in from dehydration and extreme heat.
Like any good older brother would do, Alistair Brownlee puts Jonnny over his
shoulder and helps over the finish line straight into a second-place finish. To
many's surprise, the results of the race held up with Jonny finishing in second
and Alistair in third.

It may appear irresponsible that he was forcing his younger bro to get over
the finish but Alistair claims helping him over was done as a safety precaution.
“If it had happened to anyone, I would have helped them across the line,”
Alistair said. “It’s an awful position to be in. If he conked out before the finish
there, and there isn’t medical support, it was a dangerous position to be in.”

While we wouldn't recommend this maneuver at your local 5k this summer, we
applaud the sacrifice made by Alistair at one of the world's most important
competitions. Look for Jonny in Tokyo this summer as he competes on behalf
of Team Great Britain's triathlon team, his third time representing at the Games.
Unfortunately, the senior Brownlee and two-time gold medal winner, Alistair
failed to qualify for the team this go around.

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