Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    Marathon Renegade: Racing Veteran, #3
    Marathon Renegade: Racing Veteran, #3
    Marathon Renegade: Racing Veteran, #3
    Ebook173 pages3 hours

    Marathon Renegade: Racing Veteran, #3

    By Kirk Mahoney

    ()

    Read preview

    About this ebook

    A marathon renegade does not go against common practices for no good reason. A marathon renegade questions common practices and does what makes sense.

    This book is for marathon veterans who are unhappy with aspects of their training and racing. It's for those who wonder whether popular advice for marathoners is correct.

    For example, have you ever wondered whether you are hydrating too much? Have you failed year after year to get a negative split in a marathon? Have you ever gone for a run to reduce stress and only made it worse? The first three chapters cover these topics.

    The later chapters cover everything from stretching and compression clothes to group training. Every chapter challenges popular wisdom, looks at the research, and gives advice. And, each chapter ends with references, so that you can look up astounding claims and learn more.

    Are you ready to become a happier marathoner — a marathon renegade? [Start] reading!

    -- From Marathon Renegade, Copyright 2018 Kirk Mahoney, Ph.D.

    LanguageEnglish
    PublisherSpryFeet.com
    Release dateJan 1, 2018
    ISBN9781386971955
    Marathon Renegade: Racing Veteran, #3
    Author

    Kirk Mahoney

    I believe that we have a moral duty to be happy around others and that our happiness positively affects our running and walking. So, I write books under the SpryFeet.com imprint to help readers to become happier runners and walkers. Join the SpryFeet.com Readers Club to get ... * A free ebook * Sneak peeks at his future books * Entry into his birthday-month drawings * Opportunities to beta-read his future books * Weekly "Single Biggest Question" newsletter * Get More Clarity, Get More Happiness guide Join Today! http://www.spryfeet.com/free

    Read more from Kirk Mahoney

    Related to Marathon Renegade

    Titles in the series (3)

    View More
    View More

    Related ebooks

    Meditation and Stress Management For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      Ask 220

      Nov 24, 2022

      HR on easy runs Joel is an awardwinning triathlon coach and GB agegroup triathlete at world and European championship level. Period flu Kate is a freelance sports writer and a keen endurance athlete. She’s also bikepacked across Europe solo. How to u

      7 min read

    • Article

      Thirsty?

      Sep 23, 2019

      Thirsty?
      4 min read

    • Article

      One For The Road

      Aug 3, 2022

      One For The Road
      3 min read

    • Article

      Macho Or Masochistic?

      Jan 7, 2021

      Macho Or Masochistic?
      6 min read

    • Article

      THIRSTY Work

      Jun 21, 2024

      THIRSTY Work
      4 min read

    • Article

      One For The Road?

      Jan 26, 2022

      One For The Road?
      3 min read

    • Article

      When Training Goes Wrong

      Apr 14, 2021

      When Training Goes Wrong
      9 min read

    • Article

      Kick That Habit

      Aug 15, 2024

      Kick That Habit
      7 min read

    • Article

      Ask 220

      Sep 6, 2022

      Antioxidant supplements – yay or nay? Rob is a registered nutritionist, consultant, writer and published author. Swim-breathing pointers Andrew is a swim coach at the University of Virginia, the reigning NCAA champions. Hill-descent fear Nik's a writ

      7 min read

    • Article

      Ask 220

      Aug 9, 2022

      Ask 220
      6 min read

    • Article

      New- Season Race Prep

      Mar 18, 2021

      Well first up, an ‘A’, ‘B’ or ‘C’ race are all the same when the gun goes off – you go hard, you race hard, you stick to the plan you’ve worked out with your coach, mates or yourself, and if there’s no plan at all, still just go for it! The only real

      9 min read

    • Article

      You Booze, You Lose?

      Jun 11, 2020

      You Booze, You Lose?
      8 min read

    • Article

      This Month’s Coaching Panel

      Feb 17, 2022

      Richard is a sports scientist, conditioning coach, sports therapist, triathlon coach and open-water swim specialist. Tri coach and athlete Philip is the founder of Tri Training Harder LLP. Abby is the resident sports scientist at Precision Fuel and H

      5 min read

    • Article

      Health News

      May 3, 2022

      Health News
      1 min read

    • Article

      The SIX PILLARS TO WELLBEING

      Mar 18, 2020

      The SIX PILLARS TO WELLBEING
      7 min read

    • Article

      A World Of Pain

      Aug 9, 2022

      A World Of Pain
      6 min read

    • Article

      The Buzz on Getting Buzzed

      Jul 1, 2020

      Q. Now that summer has arrived, I want to be more conscious of my drinking habits. Any advice? A. It’s great that you want to be more mindful when drinking, as it really is the key to a healthy relationship with alcohol. Moderate drinking (generally

      2 min read

    • Article

      Too Much Of A Good Thing?

      Aug 4, 2020

      Too Much Of A Good Thing?
      5 min read

    • Article

      The SIX PILLARS TO WELLBEING

      Mar 18, 2020

      The SIX PILLARS TO WELLBEING
      7 min read

    • Article

      Ask 220

      Jun 9, 2022

      Q I don’t seem to be getting any faster in my swim. Help! Peter Yates A At a basic level, the solution to this is simple – breaking out of a rut requires you to practise swimming faster than you normally do. Here are some strategies that effectively

      5 min read

    • Article

      Ask 220

      May 16, 2023

      US swim coach Andrew has been helping people improve their swimming for over 20 years. He specialises in helping triathletes improve their swimming skills through online coaching. Rehabilitation strength and conditioning coach Nick is also a former B

      6 min read

    • Article

      Ask 220

      Jun 9, 2022

      Q I don’t seem to be getting any faster in my swim. Help! Peter Yates A At a basic level, the solution to this is simple – breaking out of a rut requires you to practise swimming faster than you normally do. Here are some strategies that effectively

      5 min read

    • Article

      Training Fads: Facts Or Fiction?

      Jun 17, 2024

      Training Fads: Facts Or Fiction?
      5 min read

    • Article

      Health News

      Apr 23, 2020

      Health News
      1 min read

    • Article

      Spotlight On Poor Circulation

      Jun 29, 2022

      Around one in five people experience poor circulation, causing symptoms such as numbness, slow healing of wounds and frequent leg cramps. Common causes include obesity, diabetes and heart conditions. One major cause is peripheral arterial disease,

      2 min read

    • Article

      Coming Back From Injury

      Aug 17, 2020

      Coming Back From Injury
      4 min read

    • Article

      It’s Never Too Late To…

      Feb 15, 2022

      It’s Never Too Late To…
      3 min read

    Related categories

    Reviews for Marathon Renegade

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      Marathon Renegade - Kirk Mahoney

      LIMIT OF LIABILITY / DISCLAIMER OF WARRANTY: While the publisher, designers, contributors, editors, and author have used their best efforts in preparing this book, they make no warranties or representations with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability for a particular purpose. It is further acknowledged that no warranty, of any kind, may be created or extended by any written sales materials or sales representatives. The information in this book is provided for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health-care professional because of something you may have read in this book. The use of any information provided in this book is solely at your own risk. Developments in medical research may affect the advice that appears in this book. No assurance can be given that the advice contained in this book will always include the most recent findings or developments with respect to the particular material. If you are in the USA and believe that you are having a medical or health emergency, then immediately call 911 or your health-care professional. The information presented herein represents the view of the author as of the date of publication. Because of the rate at which conditions change, the author reserves the right to alter and update his opinion based on the new conditions. Any slights of people or organizations are unintentional. All brands and product names are trademarks or registered trademarks of their respective holders.

      Copyright © 2018 Kirk Mahoney, Ph.D. All rights reserved.

      Edition 1.

      Cover graphic © msanca - Fotolia.com.

      SpryFeet is a trademark of Kirk Mahoney, Ph.D.

      No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form, or by any means, electronic, mechanical, photocopying, recorded, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without prior written permission of the publisher or author.

      Library of Congress Cataloging-in-Publication Data

      Mahoney, Kirk

      Marathon Renegade: Contrarian Steps to Happier Marathoning / Kirk Mahoney, Ph.D.

      1. marathon. 2. renegade. 3. contrarian. 4. happiness. 5. marathoning. 6. marathoners.

      Dedicated to marathoners

      who question and challenge

      every marathoning tradition

      that does not lead

      to greater happiness

      Introduction

      A marathon renegade does not go against common practices for no good reason. A marathon renegade questions common practices and does what makes sense.

      This book is for marathon veterans who are unhappy with aspects of their training and racing. It’s for those who wonder whether popular advice for marathoners is correct.

      For example, have you ever wondered whether you are hydrating too much? Have you failed year after year to get a negative split in a marathon? Have you ever gone for a run to reduce stress and only made it worse? The first three chapters cover these topics.

      The later chapters cover everything from stretching and compression clothes to group training. Every chapter challenges popular wisdom, looks at the research, and gives advice. And, each chapter ends with references, so that you can look up astounding claims and learn more.

      Are you ready to become a happier marathoner — a marathon renegade? Keep reading!

      Health/Gratitude/Happiness,

      Kirk

      Chapter 1: Dehydration

      There is a simple way for marathoners to avoid dehydration and to avoid getting waterlogged.

      First, you must understand what dehydration is. Second, it will help to learn why hydrating a lot became the thing for runners to do. Third, you ought to know how common it is for marathoners to get waterlogged. Fourth, you should learn about the real dangers of hydrating too much. Fifth, and as in the story of the three bears¹, you need a just right approach to hydration.

      What Is Dehydration?

      Many marathoners use the term dehydration in a casual way:

      They may use it to refer to lots of sweating during a run.

      They may use it to refer to drinking less water than what others told them they should drink.

      They may use it to refer to the weight lost during a run.

      WebMD defines dehydration in a simple way: With dehydration, more water is moving out of our cells and bodies than what we take in through drinking.²

      Dehydration symptoms can vary from mild, such as a dry mouth, to severe, such as the inability to sweat.

      Why Did Hydrating a Lot Become the Thing to Do?

      Marathoners share a lot of advice with one another about how to avoid injuries. One popular tip is to make sure to hydrate before, during, and after a run. Although this advice is well-intentioned, it confuses mild dehydration with severe dehydration.

      I call this advice the hydrate no matter what bandwagon.

      Unfortunately, some companies jumped long ago onto the hydrate-no-matter-what bandwagon.

      Others are not on it, but runners buy their hydration products because of the advice.

      Dr. Tim Noakes wrote Waterlogged: The Serious Problem of Overhydration in Endurance Sports.³ Noakes refers to this bandwagon as drink until you can’t take another sip hydration.

      How Common Is It to Get Waterlogged?

      My group training program does not provide a water stop until eight miles into a long run. Granted, one reason is that program organizers expect participants to carry hydration. Another reason is that more frequent stops would make the logistics too complex. But, a third reason is that program organizers want to avoid waterlogging participants.

      In contrast, many race organizers prefer to err on the side of overhydration. And, I am among many runners who have gotten that sloshing feeling from drinking at every water stop.

      So, although waterlogging may not occur while training, it can occur often in races. For example, many races have a water stop or aid station every 1.5 miles or 2 km. In contrast, Noakes advises marathons and longer races to limit the frequency to every 5 km.

      What Else Happens When I Hydrate Too Much?

      If getting a sloshing feeling were the only danger from overhydration, then we all might put up with it.

      Noakes dedicated Waterlogged in this way: This book is dedicated to the memory of Cynthia Lucero, PhD, and all those who have died from the encephalopathy caused by exercise-associated hyponatremia.³

      As WebMD explains, If the sodium in your blood is too low, you have a condition called hyponatremia.⁴

      What is exercise-associated hyponatremia, also known as EAH? It’s a drop in your blood’s sodium concentration associated with overhydration during exercise.

      Your body has exquisite mechanisms for maintaining its blood-sodium concentration. When you overhydrate, you can crash these mechanisms.

      Mild cases of hyponatremia may include nausea and vomiting.

      Severe cases of hyponatremia may include confusion and muscle cramps.

      Extreme hyponatremia can kill you. According to Noakes, this is what happened to Cynthia Lucero in the 2002 Boston Marathon.

      Would ingesting a sports drink with some added sodium chloride prevent hyponatremia? Noakes answers this in Waterlogged: These sports drinks did not influence the extent to which the blood sodium concentrations fell in those who drank to excess during the race.³

      In other words, sports drinks with some added salt will NOT prevent hyponatremia when you overhydrate.

      So, How Much SHOULD I Drink?

      Waterlogged is over 500 pages long but well worth the read. Here’s how I’d summarize the book’s findings:

      Yes, dehydration is dangerous.

      But, dehydration is rare among marathoners.

      Marathoners face a far greater risk of overhydration.

      This can lead to exercise-associated hyponatremia.

      EAH can kill you.

      If I were to summarize the book’s advice, then it would be this: Drink to thirst, to avoid dehydration and to avoid getting waterlogged.

      What Next?

      By drinking to thirst instead of to what too many recommend, you will be a happier, safer marathoner.

      Now you know how to avoid injury from overhydration. To learn other ways to avoid injury, check out Injury-Avoidance Habits for First-Time Marathoners and Half-Marathoners.⁵ It’s not only for first-timers; it can help veterans, too.

      References

      https://en.wikipedia.org/wiki/Goldilocks_and_the_Three_Bears

      http://www.webmd.com/a-to-z-guides/dehydration-adults#1

      http://www.thenoakesfoundation.org/prof-noakes-bibliography

      http://www.webmd.com/a-to-z-guides/what-is-hyponatremia#1

      https://www.spryfeet.com/books/injuryavoidance/

      Chapter 2: Positive Splits

      Positive splits is a topic that scares many marathoners, but it need not do so.

      First, it helps to understand what a split is. Second, it’s important to be able to identify a negative split and a negative-split race. Third, it’s crucial to know when negative-split races make sense. Fourth, you should recognize positive-split marathons and why people recommend negative-split ones. Fifth, you should learn how common positive-split marathons are among elite runners. And, sixth, you can learn what to do about

      Enjoying the preview?
      Page 1 of 1