PaleoRunner's podcast interview with Dr Tim Noakes

I recently listened to a podcast interview with Tim Noakes, the famous author, runner, doctor and scientist. I think the podcast is well worth a listen, and I agree with a lot, but not all of Dr. Noakes’ comments. Here’s some thoughts:

• Paleo diet. I don’t know enough about the Paleo diet to comment, but I’m reading a lot about ketogenic diets at the moment. I suspect that Dr. Noakes’ experience with diet are going to get a lot more attention in the future, and there is a lot of validity to his ideas. However, I also suspect that like many areas of exercise and nutrition, there will prove to be a lot more complexity than is apparent.
• Waterlogged. I agree completely with Dr. Noakes that the main cause of ‘water intoxication’ (Exercise Associated Hyponatremia or EAH) is over hydration. This is actually #1 on my list of Top 10 Marathon Racing Mistakes. However, I disagree with his evaluation of the science of hydration and sodium losses at high sweat rates, and believe it is possible to get EAH without over hydration with prolonged exercise at maximum sweat rates. I also believe that it is possible to become sodium deficient in hot conditions.
• Central Governor Theory. I believe Dr. Noakes is right about the Central Governor Theory, and I’ve found some research indicating that exercise in mild heat is not perceived as being too hot, but being fatigued. This is why marathon runners underestimate the impact of heat on marathonperformance.
• Is running bad for you? I enjoyed Dr. Noakes’ perspective on this controversial subject. His interpretation of the limited science seems well balanced and reasonable to me.

Recommendations for best running shoes

I've updated my recommendations for best running shoes to include the Altra Torin, the Mizuno Cursoris, and the Saucony Virrata. These shoes, along with the Hokas, represent the emerging category of shoes I call "Minimum Drop, Maximum Cushioning".

Muscle fiber types and muscle recruitment patterns

I've added a few notes on muscle fiber types and muscle recruitment patterns. This is more detail than most people need, but it provides some background information for those that want to go deeper. (The page includes some notes on weight training and plyometrics for running, which I'll write up in more detail in the future.) http://fellrnr.com/wiki/Muscle

The Long Run Recommendations for Marathon and Ultramarathon races

Of all the aspects of running that I've written about, few have been as important and difficult as this article on the Long Run. The importance of the Long Run for marathon and ultramarathon training is widely accepted, but the lack of scientific evidence around the Long Run has created conflicting opinions. I've been thinking about this article on the Long Run for many years, and I've been actively working on it for some months. The result is 23 guidelines that aim to provide usable advice, accompanied by the underlying rationale. I've also tried to capture alternative views and limitations of the advice by explicitly stating the possible caveats. http://fellrnr.com/wiki/Long_Run

New updates - Hoka blisters, shoe lacing, and more

While doing my run at Umstead and working the aid station overnight fixing blisters, I thought of a number of updates:

• Added some notes on the distinctive pattern of blisters I saw with the Hokas at Umstead as well as updating the section on preventing blisters in specific places.
• I created a short article talks about why the trivial task of lacing your shoes can become difficult on race day, and provides a solution. Zen and the art of shoe lacing. (I did add some notes on different lacing patterns as well, as most articles I've seen don't talk about the possible downsides to the various patterns.)
• Updated the recommendation to change your Garmin Heart Rate Monitor strap for a Polar strap with some notes on the two different types of replacement straps.
• Added details on how to determine if sore muscles are from Delayed Onset Muscle Soreness or not.  
• Included some notes the possibility of Gluten causing lower GI problems.