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Bare feet

To run bare feet on safe surfaces after trainings (be progressive) and as often as possible to walk bare feet in the house are a good means to solidify the support structures (muscles of the foot) responsible for natural absorption of the shocks... and thus preventing considerable injuries.

2013-Dion-Half-marathon running performance is not improved by a rate of fluid intake above that dictated by thirst sensation in trained distance runners

Ten trained distance runners underwent, in a randomized, crossover fashion, two, 21.1 km running TTs on a treadmill (30 C, 42 % relative humidity) while facing a wind speed matching running speed and drinking water (1) according to thirst sensation (TD) or (2) to maintain BW loss <2 % of their pre-exercise BW (PFI), as recommended by the American College of Sports Medicine. In trained distance runners, PFI (1,380 320 mL/h) offers no performance benefits over TD fluid intake (384 180 mL/h) during a half-marathon raced under warm conditions.
Opinion: The myth of drinking before thirst during running and planning less that 2% of BW loss showed no advantage in this study, compared with drinking ad libitum. Only 10 runners participated, but results are very interesting and should give way to bigger studies. This topic was deeply explored within 4 blog posts of our own.
Recommendations from most major associations (American College of Sports Medicine AND American Dietetic Association AND Dietitians of Canada AND American Dairy Association and Dairy Council) are all stating the opposite: one should not lose more than 2% of their BW and must drink before they are thirsty. Lets argue on these crazy recommendations... all based on a systematic review by Sawka et al. (American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39:377-390.) that we would describe as poor quality, misleading and highly biased!

See Also

  • PDF Poster #1 : The minimalist running shoe

    This poster describes the characteristics of a minimalist running shoe in order of importance.
    Use it as much as you want for your running shoe stores and clinics, it's a very useful tool!

    PDF
  • PDF Poster # 2 : "How to select your running shoe" (detailed)

    This poster will help running shoe retailers and runners to be well guided towards the right type of shoe with given specifications (running history, injuries, etc.)
    Use it as much as you want for your running shoe stores and clinics, it's a very useful tool!

    PDF
  • PDF Poster #3 : "How to select your running shoe" (simplified / english)

    This poster will help runners to be well guided towards the right type of shoe with given specifications (Simplified version).
    Use it as much as you want for your running shoe stores and clinics, it's a very useful tool!

    PDF
  • 2008 Physical Activity Guidelines for Americans (for patients)

    150 minutes a week of vigorous intensity activity (ex : 5 x 30 min jogging) have extensive health benefits! This document is based on the report submitted by the Physical Activity Guidelines Advisory Committee, a group comprising 13 leading experts in the field of exercise science and public health. The committee conducted an extensive review of the scientific data relating physical activity to health. We know that sedentary behavior contributes to a host of chronic diseases, and regular physical activity is an important component of an overall healthy lifestyle. There is strong evidence that physically active people have better health-related physical fitness and are at lower risk of developing many disabling medical conditions than inactive people.

    PDF
  • 2008 Physical Activity Guidelines for Americans (for health professionals)

    150 minutes a week of vigorous intensity activity (ex : 5 x 30 min jogging) have extensive health benefits! This document is based on the report submitted by the Physical Activity Guidelines Advisory Committee, a group comprising 13 leading experts in the field of exercise science and public health. The committee conducted an extensive review of the scientific data relating physical activity to health. We know that sedentary behavior contributes to a host of chronic diseases, and regular physical activity is an important component of an overall healthy lifestyle. There is strong evidence that physically active people have better health-related physical fitness and are at lower risk of developing many disabling medical conditions than inactive people.

    PDF