Minute 1: Mantras improve endurance performance
“I breathe out weakness. I breathe in strength.” That is the mantra used by Amy Hastings Cragg, the 2016 U.S. Olympic Marathon Trials champion. Runners and Olympians have used mantras for centuries for more than just silly pep talks. Studies have proven that mantras actually improve performance. When the body is under physical duress, the brain is often incapable of complex thoughts and logic. Instead, a simple catchphrase can focus the mind on fighting through pain. A new article in Trail Runner magazine describes why mantras are not just New Age hooey, but are legal performance-enhancing techniques. Don’t feel creative enough to write your own mantra? Check out these 5 proven phrases used by Olympians.
#ithinkican
Minute 2: Could you pass the new Army Combat Fitness Test?
The U.S. Army just announced it will change its combat fitness test for the first time since 1980. If you want to measure yourself against the men and women in uniform, you can check out the 6 required tests and the target results. To meet the higher standard, you need to run 2 miles in under 18 minutes. Not too tough, but that’s after doing 5 other drills that will drain energy and burn muscle fibers. Special Forces standards are a lot harder: run 5 miles in under 40 minutes. Military fitness also made news this week when NBC profiled an Air Force Master Sergeant who lost 40 pounds when she switched to 6 small meals per day. She had gained weight and lost muscle tone while recovering from injuries, but her bounce-back was special.
#hooah
Minute 3: Apparently, drinking with your friends makes you faster
Eliud Kipchoge’s new 2:01:39 marathon world record set this month in Berlin continues to fascinate runners worldwide. Kipchoge may have quietly broken another record in Berlin — the amount of carbs consumed during a single marathon. Coincidence? Kipchoge ate and drank products from Maurten that are comprised of natural ingredients to boost his carb intake. He onboarded about 100 grams of carbs per mile. That equates to about 5 Gatorades or 5 GU gels per mile. Kipchoge also had a little help from his friends on course. He started out with three pacers who helped shield the wind as they raced out ahead of the pack from the moment the gun sounded. The last pacer only made it a little past Mile 15 before Kipchoge flew solo from there. The use of pacers has gained some controversy over the years, as purists don’t like the fact that elite runners can hire their way to a faster time. Drafting behind your pacer can subtract about 4 seconds per mile, even on a day with no wind.
#that’swhatfriendsarefor
Minute 4: Jessica Biel’s burner leg work-out
Even if you share our skepticism on celebrity fitness regimes (water, coffee, treadmill, cigarettes, water, repeat), you have to admire this leg-burning work-out by Jessica Biel. The mom, actress, director and wife of Justin Timberlake gets deeper on these pistol squats than most of our CrossFit buddies. This was part of her routine leading up to the Emmy’s last week. Watch this and it won’t surprise you to learn that Biel played high level club soccer through high school while growing up in Boulder and SoCal.
#TheSinner #TheSquatter
Minute 5: Quick Takes
- Endurance athletes spend billions of dollars annually on footwear. The right shoes can increase performance and decrease injuries. Most runners, however, don’t spend much time matching the right socks for their feet. Self magazine just polled top professional runners and coaches to gather their favorite socks. Here are the top 19 running socks that were most recommended for women.
- You know you should do yoga, but maybe the Lululemon tights and deep breathing with sweaty strangers thing just isn’t for you. But perhaps you’d change your mind if you indulged in the latest trend in Om Land: Drunk Yoga. Studios are now pouring grown-up drinks into plastic glasses before, during and after yoga classes. The science behind it makes some sense (lower inhibitions, increased flexibility), but most of the appeal lies in lowering the pretense of yoga. Everyone from SHAPE magazine to CBS has reported on the trend.
- With all due respect to the comic genius of the Couch Panini video below, leggings are used for more than just lazy Saturdays of Netflix binging. Here is a new list of the 10 best work-out leggings for under $40 on Amazon. These should be a hit in England, where a new study reports that adults spend 8X more time watching the telly than working out.
Minute 6: Daily (Humorous) Inspiration
In honor of Saturday Night Live’s Emmy win last week, we wanted to revisit the best Nike spoof ad in history: “The Couch Panini.” SNL nailed their take on women who wear their work-out gear everywhere, but mostly on their own couch.
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