As a long-distance runner you should be adding strength work, as in heavy lifting, to your training routine. Two recent studies showed correlation with doing strength and plyometric training and achieving better performance.
“The general pattern in the studies suggests that strength training improves running economy, maximal sprint speed, and time trial (that is, race) performance.”
For strength, the studies suggest doing barbell squat, deadlifts, step-ups, and lunges. Add some plyometrics such as drop jumps from a box, skipping, and hopping. Aim for 2-3 times per week. Click over to read Alex Hutchinson’s article for more specific workout ideas.
Here’s a short read by Katie Larsen, someone who is making the essential (vanlife) way of life work.
“The day the van was done (and I mean that literally), we put our two weeks notice in at work and moved into the van to hit the road full-time. As you can imagine, living out of a van changed everything. I couldn’t believe how free and in control of my life I felt.”
“The first six months were amazing, but things came to a halt when I checked my bank account.”
“Being sleep deprived has become such a norm in today’s society that we often brush it off as an unavoidable part of our lives. Studies show that 31 percent of the Canadian and American population is sleep deprived.”
Sleep deprivation can lead to an inability to accurately detect between threatening and non-threatening stimuli. This failed detection is thought to be the basis for many anxiety disorders. Basically, we more easily fall into fight-or-flight mode when we don’t get enough Zzz’s, then fear and panic ensues. Bottom line, get your 8+ hours to ensure living better.
“Being sleep-deprived will force us to always play it safe — to avoid potential losses and never take any risks. In other words, it may cause us to miss out on all the amazing opportunities that we’re presented with. All because of some falsely generated sense of fear; a fear that is, quite literally, “in our heads”.”
In the New York Times Opinion column, Pagan Kennedy compiled some interesting facts on the longevity of many scientists, and advocates, of various diets for prolonging life. While much of the research showed positive effects in lab animals, many of the human counterparts adopting the same longevity strategies died of various diseases in their 60’s and 70’s. She ends her piece by making a case that we should spend more time concerned with environmental and public health issues and not competing to see who can live longer. Changes in the best interest of all tend to be those that impact our longevity most.
“It’s the decisions that we make as a collective that matter more than any choice we make on our own.”