SEP 9, 2022
Minute 1: Can red meat be a part of a healthy diet?
Back in the ‘70s, the average American ate about 80 pounds of beef per year – equal to about a daily Quarter Pounder. Steaks were so popular, they showed up not only on dinner tables, but also on black eyes. (Not a good idea according to this story: ”Why You Probably Shouldn't Use Raw Steak To Heal A Black Eye.“) In the ‘80s and ‘90s, doctors warned of the dangers of red meat, and consumption dropped significantly. As with most trends and pendulums, that graph line reversed course over the past four years with beef consumption growing nearly 10%: “Americans are eating more beef than ever — despite vegan ‘trend’.” Fear not, vegan capitalists, Impossible Foods was recently valued at $7 billion. So what’s a health-conscious amateur athlete to do? The prevailing wisdom is that if you’re going to eat beef, it’s best to do so in small portions, and only once or twice a week. If you’re going to get the most out of your indulgence, you should know “How To Choose the Best Steak at the Grocery Store, According to Experts.” Brad Feickert is a Butcher from Maryland who says the secret to finding the best meat is found in two things: marbling and place of origin. Marbling refers to the presence of fat throughout the cut of meat, and the good stuff should resemble Wagyu Beef as much as possible. Take a look at “Why Is Wagyu Beef So Expensive And Is It Worth The Price?” to see what he means. The next factor is origin, and as you probably guessed, local is best. Good beef comes from cows who have been treated well. They need plenty of space to exercise, a healthy diet, and special care. If you’re able to work with your local butcher, they’ll know how to source beef from the best farms around so that you’re eating ethically-produced meat with top notch quality. Like we suggested before, most doctors recommend treating beef and other red meat like an occasional indulgence, not a staple in your diet. Here’s “How Much Red Meat Is Healthy To Eat In A Day?” Not all red meat is equal in fat content, so read the article for a breakdown on different sources. As a general rule of thumb, you should aim to consume 21 ounces or less a week.
Minute 2: The Norwegian Method coaching right in your pocket
Norway knows the way. That’s what we learned at the most recent Olympic Games, which we covered in Minute 1 of this previous issue. The Norwegian Method and its use of heart rate, lactate threshold, and sleep tracking, in addition to other metrics, has proven to be one of the most technologically advanced and successful ways for endurance athletes to train. Soon, you won’t need a world class coach to pull it off, thanks to a new app: “Entalpi rolling out ‘The Norwegian method’ via new coaching platform.” The project is being led by Co-founder and Head of R&D, Olav Aleksander Bu, who’s coached Olympic and world champions Kristian Blummenfelt and Gustav Iden. The platform aims to create an algorithm that will track variables through sports sensors, and then tailor workouts and schedules to your exact needs. The app is expected to launch in summer of 2023, and while you’re waiting, you can get yourself set up with the appropriate sensors to take full advantage. One crucial element will be the ability to measure your power, so take a look at the “Top 7 Devices for Running Power Meters.” These are sensors and watches you take with you on your run that offer a more accurate picture of intensity than standard GPS tracking can provide. #NorwayPowerPlay
Minute 3: Making safety a priority when you run
We’re saddened and appalled to learn of the death of Eliza Fletcher, a runner, kindergarten teacher, and mother of two. Evidence suggests she was murdered during her 4 a.m jog through her neigborhood, and it’s a harrowing reminder for all of us to keep our safety in mind as we run. To see details of Eliza’s case, read: “Disturbing details emerge in the death of jogger Eliza Fletcher as the suspect is arraigned on murder charges.” We want to take the time to go over these “9 Safety Tips for Running Alone” in the hopes that all our readers do everything they can to stay protected. It’s important to listen to your gut if you ever feel concerned. If you’re put off by any suspicious behavior from a passerby or vehicle, don’t hesitate to remove yourself from the area, seek the attention of others, or call for help. Speaking of help, most running apps are equipped with safety features to share your location with trusted friends, as well as SOS buttons to quickly request help. For details, see: “Strava’s live location tracking service is now free.” Unfortunately, Eliza’s case isn’t the only instance of runners losing their lives in recent years. We’d also like to remember Ahmaud Arbery, a 25-year-old man who was murdered in a racially-motivated hate crime on February 23, 2020. The state of Georgia now recognizes February 23 as Ahmaud Arbery Day, where runners are encouraged to run 2.23 miles to remember Ahmaud and advocate for racial justice and equity. To learn more, see “Georgia marks statewide 'Ahmaud Arbery Day' to honor the slain jogger.”
Minute 4: New Trail Running Shoes for Fall and Tips on How to Find Yours
Instead of reviewing just one shoe this week, Brian Metzler shares his opinion on four new models. Based in Colorado, Brian tested a lot of shoes on everything from the bike paths of Boulder to the backcountry trails of Leadville to compile his list. It’s part of a very thoughtful analysis of new trail running shoes and what subcategory is best for your personal running style. With increasing specialization, it’s no longer as simple as saying you need a pair of trail running shoes. That would be like asking a friend to go to the sporting goods store to buy you “a ball.” Brian’s categories are below, but if you want the whole scoop, please click here to see the full review on our website. Step one is to figure out which is best for you among these styles: 1. Road to Trail Shoes
Road-to-trail crossover shoes that are similar in construction to road running shoes with improved outsole traction. These shoes are typically lighter with an easy-flexing ride and a tad more grip than road running shoes but with a very low-profile outsole. 2. Jack of All Trails Shoes These are do-everything trail shoes that can handle most types of surfaces well, but with some limitations. These shoes typically have enhanced traction and some protective features, plus they’re nimble and – most importantly – versatile enough to conquer anything you might encounter out on the trails. 3. Technical Trail Shoes Durable, protective and more robust, these types of trail shoes have specific features and protection for running on more rugged, technical surfaces and consistent obstacles, including rocks, roots, loose scree, water crossings and big boulders. These shoes are often quite a bit burlier (and yes, a little heavier), but you’ll appreciate the protective features and durability when you’re running over jagged roots and sharp rocks – especially on long mountain runs. 4. Wet Trail Shoes These shoes have deep outsole lugs made of grippy rubber designed for secure footing over soft, wet, muddy and sloppy terrain. Although you might opt for a waterproof shoe with a Gore-Tex lining, the key feature in this category is the deeper outsole lugs that can grip on slippery terrain. (These shoes are also great for running in wintry conditions.)
To find out Brian’s top picks for each of these categories, check out his full review here.
Minute 5: Quick Intervals
It’s not rocket science: stronger legs make for faster runners and cyclists. What’s the best way to improve leg strength? Most experts will tell you resistance training is the way to go, but only if you’re doing so with proper form. Otherwise, you’ll lose efficacy from a limited range of motion while putting yourself at risk for injury. When it comes to deadlifts, there’s one straightforward adjustment you can make that will have a big impact, and you can read about it in “How (and Why) to 'Pull the Slack Out of the Bar' When You Deadlift.”
When it comes to nutrients per calorie, you can’t do much better than fruit. Take cantaloupe, for example. One cup contains only 55 calories, but 100% of your daily vitamin A, 50% of vitamin C, as well as plenty of potassium and fiber. If you want to see more details about what makes this and other melons so great, check out this new story: “Cantaloupe: Health benefits & nutrition facts.”
It’s not every day we’re able to peek under the hood of a world class runner’s engine. That’s why today is our lucky day, because Kilian Jornet has published a snapshot of his training log and metrics in the leadup to his record setting performance at UTMB. Disclaimer: This is data from only a 4-week period, but the heart rate zone breakdown just goes to show how important low intensity exercise is, even for the pros. Here are “3 Takeaways From Kilian Jornet’s UTMB Training And Race Data.”
Minute 6: Daily Inspiration
While we’re gushing over Kilian Jornet’s performance, it seems like the appropriate time to feature a video from his own Instagram page. Here you can see Kilian traverse Mont Blanc at a very rapid pace. If you were unsure just how dramatic the terrain can be at UTMB, the video should clear that up, as we watch the reigning champ traverse elevation changes, rocks, twists, and turns with ease. We can certainly say his performance has us excited to make the most of our own trail running opportunities as we welcome the beautiful fall weather that’s on our horizon. (Once we’re past record heat, wildfires and mudslides!) To get some inspiration of the beautiful visual variety, check out Kilian’s clip below.