Alex Shodai

330 Added | 3 Magazines | 3 Following | 50 Followers | @MrShodai | Im a runner for Iona College, Ny. Track and XC is all I do. 18 years old and livin it large

After Shedding 60 Pounds, 1992 Olympian is Chasing Records Again

John Trautmann will take a shot at the 45–49 indoor mile world record on Saturday.<p>John Trautmann, 46, will attempt to break Brad Barton’s age 45–49 indoor mile world record of 4:16.83 on Saturday at Boston University’s Valentine Invitational. The record is looking like a realistic possibility after …

Marathons

How to Make the Pushup Harder

Plus, you'll need athleticism, flexibility, balance, and coordination to seamlessly transition between the two moves. "It's a complex movement," he says. "Protect your lower back and knees by performing each rep slowly and with purpose."<p>Watch the video to learn how to perform the lunge to pushup …

Protein and Muscle: The Basics

Which factors matter and which don't?<p>What's the best way to build muscle? There are plenty of ideas out there, but a review in the current issue of <i>Sports Medicine</i>, by McMaster University researcher Stuart Phillips, boils it down to the essentials. Here are a few key points:<p>- Your muscles are in a …

Nutrition

Hot Drinks v. Cold Drinks for Cooling

Physiologists locate new temperature sensors in the stomach.<p>A couple of years ago, I wrote about some neat research from the University of Ottawa's Thermal Ergonomics Lab about how drink temperature affects sweat rate. You know those stories about how people in India sip hot tea to stay cool during …

Climate Change

Hip Weakness and Knee Pain

Which is cause and which is effect?<p>If you've got knee pain, you might need to strengthen your hips. That's an increasingly common prescription these days, thanks to a bunch of research over the past decade or so linking conditions like runner's knee (also known as patellofemoral pain, or PFP) and …

Pain

Caffeine and Carbs

Mixing two performance-boosters gives unexpected results.<p>Caffeine and carbohydrates are two of the most reliable performance-boosters out there. So what happens when you combine them? That's what researchers in Taiwan asked in a study just published in the <i>European Journal of Applied Physiology</i> -- …

Carbohydrates

Age and Oxygen Delivery

How quickly can you send oxygen to your muscles?<p>A couple of interesting graphs from a Western University study just published in <i>Medicine & Science in Sports & Exercise</i>. They compared volunteers from three different age groups: young (average age 24), middle-aged (52), and older (66); in each age …

Middle Age

Should You Stretch Before Running?

Stretching results in slower starts, greater effort.<p>A few weeks ago, I took the "anti" side in a lighthearted <i>RW</i> debate about post-run stretching. Turns out stretching is still a hot-button issue that gets people fired up! So with that in mind, here's an interesting new study from researchers in …

Exercise

What Causes Muscle Pain During Hard Exercise?

Researchers reproduce muscle burn with injection of metabolites.<p>I've raced pretty much every distance between 100 meters and the marathon, and for me the most consistently painful was the 800 meters. Why? That incredible burning sensation in the muscles that we thought of as "going lactic," when …

Exercise

Stretching and Footstrike

Stretching produces longer ground contact times with each stride.<p>Even though I just blogged about stretching last week, I want to add one more post on the topic. I just came across a study from earlier this year that I hadn't seen before, which has a few interesting wrinkles. It was published in …

Exercise

How Much Exercise Makes You Smartest?

Exercise makes you sharper, but how much is best?<p>You've got a big test or an important meeting coming up, and you want to be at your sharpest. You've heard over and over that even a single bout of exercise can heighten your cognitive abilities. So what exercise, exactly, should you do before the …

Research

Arm Swing and Running Economy

What you do with your arms affects how much energy you consume.<p>Around the time I started running, I happened to be reading James Joyce's <i>Portrait of the Artist as a Young Man</i>, in which Mike Flynn, running coach to "some of the best runners of modern times," instructs young Stephen to run with "his …

Mike Flynn

How the Gold Medalists Trained

Analysis of training diaries reveals patterns that led to success.<p>There are lots of interesting theories out there about how to train better and race faster; I write about them on a regular basis. But it's important not to get so wound up in theoretical discussions that we forget to take a look at …

Swimming

New Research: Big Benefits From Running 5 Miles A Week

Study says modest mileage extends longevity, protects against heart disease.<p>An important abstract presented at the 2012 annual meeting of the American College of Sports Medicine attracted a lot of attention because it added fuel to the “excessive endurance exercise” hypothesis that was gathering …

Marathons

Why Runners Sweat More

(And why that's a good thing.)<p>The name of this blog is "Sweat Science," so it's only fitting that I should occasionally blog about the science of actual sweat. As it happens, there's a new study from researchers at Soonchunhyang University in South Korea, just published in <i>PLoS ONE</i>, looking at the …

Marathons

Boston 2014 by the Numbers

This year's marathon was special, of course. And big. And actually very sunny.<p>Well, readers, the 118th running of the Boston Marathon is in the books. I'm proud to say that I was among the nearly 36,000 runners who tackled the historic race from Hopkinton to Boylston Street.<p>It was a special event, …

Marathons

How Do Morning Workouts Affect Sleep?

It's not just the night before that matters.<p>Ever wondered how morning workouts affect your sleep? A new study in the <i>European Journal of Sport Science</i>, from researchers in Australia (including Shona Halson, the head of recovery at the Australian Institute of Sport) tackles this question. The study …

Sleep

New "Recovery Oil" As Good As Ice Baths for Recovery

Oil works with warm instead of cold water.<p>This is a great new study, from a team at Victoria University in Australia led by PhD student James Broatch, that was published last month in <i>Medicine & Science in Sports & Exercise</i>. And I sincerely apologize that it took me a whole month to notice it, …

Muscle

Man Runs Sub-4:00 Bear Mile

Impromptu pursuit pushes Alaska man to 3-minute PR.<p>William Ursus, of Anchorage, Alaska, has been a runner for only a couple of years. He logs just 15-20 miles per week, and apart from a few low-key 5-Ks hasn't raced much. His fastest mile ever, by his recollection, was around 7 minutes flat. But …

Roger Bannister

What Her Shoes Say About Her Personality

According to the study authors, shoes can—and do—carry individual difference information, because there’s so much variety. “The way a woman dresses telegraphs many messages about her,” says relationship expert April Masini, author of <i>Date Out of Your League</i>. “It’s wise to check out her shoes for …

Will Running Too Much Kill You?

The annual look at the current state of the evidence.<p>Let me start with a simple truth: there <b>is</b> such a thing as "too much" running. This is just common sense. If your goal is to optimize health, there will come a point where running an extra 5 miles per week doesn't make you healthier in any …

Marathons

Deal with Dog Attacks

<b>Pre-Run</b><br>“Always tell someone you are heading out, and bring your phone,” says Wanda Filer, M.D., of the American Academy of Family Physicians. In the event of an incident, you can use your phone to call for help or record information from the owner—if there is one—about the dog’s name, its …

How Running Today Keeps Your Brain Sharp Tomorrow

The results: The more active you are in your early 20s, the better your brain performs when you hit your 40s and 50s. That’s especially true for people who continued to stay physically active between early and middle adulthood, the study suggests.<p>A major measure of fitness is strong vascular …

Dominate Your Early Morning Workout

(Or just roll out of bed and do your workout right there. THE 21-DAY METASHRED is an at-home, fat-shredding program. One guy lost 25 pounds of fat in 6 weeks!)<p><b>Skip the heavy weights.</b><br>Now, before you flip out, hear me out. I’m not saying that you shouldn’t lift heavy the <i>entire</i> time—just don’t do it …

Galen Rupp Interrupts Workout for Second, More Intense Workout

Exhibiting behavior that even his coach concedes is starting to seem "worrisome," American track phenom Galen Rupp recently put a tough track workout on pause... to perform a second, more intense track workout.<p>A source told Remy's World that Rupp was running a "ladder" workout yesterday, under the …

Marathons

Do Ice Baths Help or Hurt Your Training?

Testing the theory of "too much recovery."<p>Over the last few years, there's been a big debate about whether it's possible to have "too much" recovery. As Shona Halson and her colleagues at the Australian Institute of Sport explain in a new study of ice baths:<p><i>Training theory suggests that fatigue</i> …

Research

Mountain Climbing Workout Plan

<b>WORKOUT A</b><p>WARMUP<p>HOW TO DO IT: Perform the exercises in the order shown. Complete all reps or sets of the exercise before moving on to the next.<p><b>1. Weightless Getup</b> <br>Lie faceup with your right leg bent and your left leg flat on the floor. Raise your right arm straight overhead. Roll onto your left side …

Trail Running Tips

<b>Don't Rush Into Anything</b><br>Your first time trail running is like your first time in the sack with a woman: It'll probably end sooner than you hoped. And if things go wrong, there might be first aid involved. That's okay, says Dave Mackey, a professional ultrarunner and adventure racer. Trail running …

The Beginners Guide to Trail Running | Men's Health

Luckily, Torrence is here to help. He’s as experienced as they come in the trail scene, having finished more than 170 ultra races—banking 50 wins and multiple races of more than 100 miles—and he’s a coach at mcmillanrunning.com. He’s created a program that will help you conquer any trail race in …

The 4-Week Rock Climbing Workout | Men's Health

<b>KEY TERMS YOU NEED TO KNOW</b><p><b>Boulder Problem:</b> This is a route at a rock climbing gym that’s typically designated by a specific color.<p><b>V-Number:</b> Each boulder problem is given a v-number, or difficulty rating. The easiest is V-0 with advanced being V-5. However, v-numbers can go well above 5—but most …