An Artificial Paranoia?

Perhaps you've heard, among the whispers of health nuts and the nutritionally-conscious, of the so-called taboo surrounding artificial sweeteners. As runners, we are typically more aware of what we put into our bodies to achieve optimum performance, and thus this question looms large in the minds of many. Are artificial sweeteners, such as Splenda or aspartame, really so bad?

No, says the American Council on Science and Health, an organization known for debunking such myths. Several of the studies that have aroused this artificial sweetener scare should be looked at with skepticism and caution, as many are funded by rival organizations to companies like Splenda. For example, one study conducted at Duke University that found Splenda both destroyed good intestinal bacteria and caused weight gain was funded by the Sugar Association (who knew such a group existed?).

This experiment was performed on rats, and later dismissed by the FDA and Splenda, as it did not follow the FDA's standards for Good Laboratory Practices and used questionable methodology. There was also a margin of error these scientists did not account for, such as the fluctuation of the rats' weight over the course of the day. Also, it is interesting to note that the rats given the largest doses of Splenda per day (1,000 mg/kg) gained weight less rapidly than those who consumed lesser amounts, including the control rats who were given no Splenda. According to the paper's author, "At the lowest Splenda dose level of 100 mg/kg, rats showed a significant increase in body weight gain relative to controls; the changes at 300 mg/kg, 500 mg/kg, and 1000 mg/kg did not differ significantly from controls." The data these researchers present is not clear, and it is apparent the such conclusions they make against Splenda are largely ungrounded.

Of course, when consuming artificial sweeteners, one must be aware of the concept of moderation, as anything in such great quantities can have ill effects in one way or another. Even soy, a long-touted super-food, can be detrimental when consumed in large amounts. The FDA has established guidelines for acceptable daily intake (ADI) for each sweetener, which is calculated to be 100 times less than the smallest amount that might cause health concerns. According to Mayo Clinic, for aspartame (AKA NutraSweet or Equal), this amount is 50 mg/kg of body weight, approximately comparable to 18 to 19 cans of diet soda for an 150-pound individual. The ADI for saccharin (AKA Sweet'N Low or Sugar Twin) is 5 mg/kg, or 9-12 packets of sugar for this same individual. For acesulfame-K (AKA Sunett or Sweet One), the ADI is 15 mg/kg (30-32 cans of diet lemon-lime soda), and for sucralose (AKA Splenda), the ADI is 5 mg/kg (6 cans of diet cola).

However, it is doubtful consuming large amounts is entirely realistic, considering the fact that artificial sweeteners are much sweeter than sugar and thus much less is required to achieve the same taste. Aspartame is 180 times as sweet as table sugar, and Splenda 600 times sweeter, to name a couple.

In response to the widespread artificial sweetener backlash from critics, Truvia, a so-called "natural" sweetener, was launched. The "natural" label, interestingly enough, seems to have a more positive psychological influence on people than the term "artificial" placed on Splenda and aspartame. However, this title has no bearing on the truth of the matter, as a natural product is not automatically safer or superior to its artificial counterpart. Here lies a misconception that even the most nutty of self-proclaimed health-nuts are not necessarily aware of.

With that said, who's to say the consumption of an artificial sugar is any worse than table sugar (which, might I add, goes through an "unnatural" refining process)? Artificial sweeteners have been studied thoroughly in search of carcinogenic properties, but the National Cancer Institute, who has performed studies on the matter, assures there is no scientific evidence that any of the artificial sweeteners approved in the U.S. (aspartame, acesulfame-K, neotame, saccharin, and sucralose) cause cancer. In addition, dentists advocate chewing sugar-free (i.e. artificially-sweetened) gum, as it does not result in the cavities that chewing sugared gum can bring about. Most of these sugar substitutes are also good alternatives for diabetics because they alone don't raise blood sugar levels.

To consume or not consume artificial sweeteners is a rather prominent question in the sphere of dietary health - something that has been receiving an ever-increasing amount of attention as numbers of overweight and obese individuals continue to grow exponentially. This debate may be long-lasting until conclusive evidence can put to rest various rival hypotheses, but until that day comes, I will wait in eager anticipation on the sidelines, sipping an ice-cold Diet Coke.

Homeostasis Is Not Your "Homie"

Wouldn't it be nice if every inch forward one made in their training could be progressively stored away in a time capsule, tucked away but easily accessed at any time? Fitness is elusive, becoming ever-increasingly difficult to maintain or improve upon. Even a small setback or injury can send you tumbling down the cliff it once took so much to ascend. If you've ever teetered on an upside-down bosu ball (pictured at right), you'll understand what I mean when I say fitness is like the balancing act one must perform to stay atop what is essentially half a big, blue, inflated circle of plastic. Despite our attempts to chase down optimal fitness, is it so difficult to stay on that peak of athleticism. The further you advance in running, it becomes exponentially harder to climb higher up this mountain of physical stamina. Why? Thanks to a little built-in survival mechanism called homeostasis.

Alas, such dreams of a fitness time capsule will never be realized. Due to homeostasis, our bodies naturally resist both internal and external change to remain in a state of equilibrium. This same factor affects many other aspects of human life, including difficulty with weight loss, sweating (i.e. body's attempt at staying at a constant core temperature), blood glucose levels, osmosis in cell membranes to balance the concentration of sodium and other minerals, hunger after exercise to encourage you to replenish the energy deficit, and the release of lactic acid during strenuous exercise. Sadly for us runners, this biologically well-intentioned tendency is what makes improvement ever more difficult after the first several leaps and bounds between a novice and well-trained runner.

The concept of homeostasis has many applications. Surely you've marveled at the Kenyan and Ethiopian runners who dominate many competitive running events on a global scale. One particular study, in comparing similarly-trained East African versus Caucasian runners, found results indicating the East African runners were more fatigue-resistant because cellular homeostasis in these athletes was more efficient than that of the Caucasian runners.

Interestingly, discussion of homeostasis leads us now to the concept of quality vs. quantity miles. Scientific studies have shown that without increased intensity of exercise (i.e. harder or faster-paced running than the body is accustomed to), even remaining at the same training volume (i.e. number of miles per week) can result in fitness loss. Without increased intensity and workload, the body will not be forced to change, and improvement cannot be expected to occur. If you're amidst a training plateau and are struggling to make headway, reevaluate your current training intensity and compare it with your goals. Improvement isn't magnetized; it won't be attracted to you unless you reach out, firmly grasp it, and hold on tightly.

It's difficult to be best buds with that little homeostatic program we all have coded into us. My time capsule theory can remain nothing more than wishful thinking, and we all must continue our uphill battles on Mt. Fitness. But whether you're at the gently sloping base or higher up on the steep mountainside, you can fight fire with fire by utilizing that other underestimated, innate mechanism we have been given: human willpower. Willpower and determination can slowly chip away at the resistance homeostasis provides.

Perhaps you'll never reach the summit - but it never hurt to try. So strap on your hiking boots, ladies and gents, because it's time to find our true potential. If a mountain goat can do it, so can you.

Res(pec)t Your Body

Of course, no elite distance runner reaches the olympic marathon trials by laying around on the couch all day. However, rest does play a very underestimated role in improvement, especially as your training volume and intensity increase. If you don't already, incorporating one day of rest (or at least very low-impact exercise) per week would be a good idea. Not only would it aid in recovery and hence, performance, but it would also reduce the risk of injury and overtraining.

In our sport, approximately sixty-five percent of runners are injured annually as the prevalence of injuries is about 1 per 100 workouts ('Incidence and Severity of Injury Following Aerobic Training Programs Emphasising Running, Racewalking, or Step Aerobics,' Medicine and Science in Sports and Exercise, vol. 25(5), p. S81, 1993). It is estimated that runners are forced to sit out of 5-10% of their workouts as a result of an injury, which is a rather large amount of time spent out of commission.

Anybody who wants to miss out on 5-10% of their workouts, raise your hand at the keyboard. Anyone? Anyone? It's true that no dedicated athlete wants to sit out on the sidelines, counting down the seconds until they can rejoin the sport they once knew and loved. But rest days and recovery, which should become more numerous as you pass the age of forty, can help keep your body healthy. When you run every consecutive day, you risk being forced to discontinue activity for an even greater period of time than you would have spent cumulatively over your rest days. And rest days aren't just for the recreational runner - even the Kenyan elites take them!

Sometimes, even if one is not "scheduled" to rest on any given day, a day off to recover from the demands of exercise and life in general can be very beneficial. According to the Runner's World website, you can gauge when to rest based on your pulse. First you must know what your "average" pulse is. Then you can find your pulse before getting out of bed in the morning, and if it's 20% higher than normal, your body is telling you it needs a break.

One must also make the important distinction between a "rest" versus an "easy" day. A rest day entails little to no exercise, stretching, upper body weight lifting, and/or low-impact activities such as swimming, walking, or yoga. For runners especially, it is important to give the legs time to recover from the training demanded of them the other 6 days of the week. Easy days, on the other hand, are days in which a runner does a lower intensity, less demanding workout, typically following a day of a hard training session such as speedwork. In essence, an easy day allows the body to repair muscle tissue on the microscopic level, whereas rest days give the muscles a chance to more fully repair themselves from larger-scale damage.

There is no need to worry about losing fitness over the course of one, two, or even three days off. The world will not stop turning, fall off its axis, and drift off into outer space. Although, much more than that - which injuries usually require to completely heal - will unfortunately be detrimental to your performance. For every week of no exercise, it takes approximately two weeks of training to make up for lost fitness.

Injury prevention is key. But when the ten-percent-increase-per-week rule and proper athletic footwear fail, giving way to an injury despite all proactive measures, rest is crucial. Sometimes we runners can be rather stupid - yes, including myself - by trying to train through an injury or skimp on complete injury recovery time for fear of losing the the fitness for which we give our blood, sweat, and tears. Interestingly, 50% of injuries are of the recurring variety; that is, those that were not properly taken care of and fully healed. The voice inside us, that source of great success, can also become the source of great harm if left uncontrolled. I highly disagree with the phrase, "No pain, no gain," when it comes to injuries. Instead, refrain from pain.

The moral of the story? R-E-S-P-E-C-T your body, and it will do so in return.

Holy Stick!

It sits with its pearly-whites glistening in the sunlight, prepared at any moment to come to the rescue of a muscle in distress. With no costume or cape to identify this underestimated super hero as such, it is humble. Neither a resident of Gotham nor Metropolis, and bearing a name of neither Wayne nor Kent, it is not the idol of many popular comics, but rather that of runners' magazines. What is this faceless, heroic entity? Its name, often whispered among the running community, wields great power. It is called...The Stick.

Who knew something so uncreatively-dubbed "The Stick" could be such an amazing little apparatus? It's essentially a self-massage tool that helps work out knots in muscles that are bound, at some point, to become stiff, sore, or tight in the sport of running. The Stick is like a runner's secret weapon against the many grievances of our muscles. When your muscles are whining, just whip out the handy dandy Stick and they will surely pipe down.

"What wonderous piece of technology could solve such pesky muscular woes?" you may be asking. Essentially, The Stick is a rod with plastic rollers on it. Talk about complexity! But The Stick's inventor, that genius of an individual, is my hero. Thank you, whoever you are, for this rod loosely adorned with large bead-like spindles!

For your unique muscles, The Stick comes in many individualized varieties, including Big Stick (for weightlifters and football players), Power Stick, Flex Stick (for those with lean muscle mass), Stiff Stick (to "penetrate heavy muscle mass"), Original Body Stick, Computer Stick (designed for the upper limbs), Sprinter Stick, Travel Stick, and Marathon Stick. I personally have the Marathon Stick, designed for long-distance runners and those with lean muscle mass.

The website of The Stick gives several general tips for use:

• Keep muscles relaxed during rollout
• Use on skin or through light clothing
• The Stick is waterproof and designed to bend without fear of breaking
• It is not necessary to hurt the muscle in order to help the muscle
• Most effective when used before, during and after periods of activity
• For pin-point rollout, slide hands onto spindles
• Excessive use may cause muscle soreness

Instructions for use are also offered, which essentially advise 20 progressively-deeper passes (roughly 30 seconds) over each healthy muscle group for a warm-up, and 20 additional passes over "trigger points" (i.e. "a bump or tender knot in the muscle). Their website also offers massage techniques for specific muscle groups, like the neck, shoulders, upper back, lower back, arms, and legs. Several techniques are also given in the pamphlet that comes with The Stick.

Essentially, the stick works like a rolling pin on the "dough" of the muscles, allowing you to bake up an epic performance and satisfy your knead for speed.

That's How We Roll

When one hears the word "cross-training," several others may come to mind, like "swimming," "biking," or "elliptical." If you're injured and looking for alternatives to running, or even just bored with your exercise routine, try adding this word into your cross-training vocabulary: "rollerblading."

How Did Rollerblades Originate?

Despite the associates many people have with rollerskating and the disco-ful seventies, in-line skates were first produced by a Dutchman in the early 1700s who attached wooden spools to strips of wood and nailed them to his shoes. How did he devise this strange plan? Who knows. Nevertheless, after the prototype of this seemingly odd man followed a more modern version of rollerblades in 1863.

Physical Benefits of the Sport

Although the scene of someone trudging through snow in a pair of rollerblades adorned with icicles is not one you're apt to experience, rollerblading is a great spring, summer, and fall sport. Of course, the sport is less aerobically demanding than running, but it is more so than that of biking due to the lesser amount of time spent coasting. To receive a more equivalent aerobic workout to running, multiply the time you would plan to run by approximately one-point-five. Rollerblading is certainly no walk in the park, and can be made more difficult by blading uphill or in intervals alternating between a fast pace in the tuck position and a slower, recovery pace in an upright position.

On the other hand, despite its inferiority to running's aerobic potential, rollerblading has been shown to have more anaerobic benefits than either running or biking. It's a good method of developing one's glutes and hamstrings, as well as muscles of the hips and thighs that running largely doesn't employ.

Pros of Rollerblading

• Low-impact (causing roughly 50% less impact to joints in comparison to running, according to a study conducted by the University of Massachusetts)
• Great aerobic and anaerobic exercise
• Alternative to running when cross-training or injured
• Like running, it can be performed with Fido alongside
• Enjoyable
• Moving quickly through the air, acting as a natural "air conditioner"

Cons of Rollerblading

• Seasonally- and weather-limited
• Somewhat motion-restrictive gear

As wonderful as rollerblading is, precautions should be taken and proper equipment worn to ensure one's safety. I highly recommend the following, even though skating is fairly safe for decently balanced and coordinated individuals who do not model their technique after Chazz Michael Michaels (AKA Will Farrell) in Blades of Glory. And remember, such gear is obviously not intended to make a fashion statement! It may feel excessive or "dumb," but you'll feel much dumber if you're scraped up like a zested lemon because of an overly self-conscious attitude.

Rollerblading Equipment

• Helmet
• Knee, elbow, and/or wrist pads
• Properly fitted skates (Note: Aim for a mid-priced pair, as cheap, poorly-fitted skates could cause discomfort, rubbing, and blisters, making the experience much less enjoyable. Also, look for skates that include plastic molding support for your ankle.)
• An even, smooth surface for skating
• 76-78 mm wheels on the rollerblades

Keep in mind, if rollerblading becomes a regular exercise habit, it is recommended that you rotate the wheels on your skates every so often, clean and lubricate the wheel bearings, and check and tighten the wheel nuts as needed.

If you're looking for a good way to cross-train and want to have some fun while you're at it, try rollerblading! There's no need to disco; it's the 21st century and time to rock and roll!

Running From A to ZzZzZz...

Many adults remember pulling all-nighters at sleepovers with their friends at some point in their childhoods. I can vividly recall New Year's Eve slumber parties, using every ounce of my energy to stay awake as I glanced, bleary-eyed, at the clock until the next morning approached. My mother would pick me up to take me home, and I'd sit with a fatigue-induced headache in the car until I could go home to fall practically unconscious on my bed. Now, looking back, it's a wonder why anyone would put themselves through such cruel and unusual punishment.

As runners, sleep is sometimes underestimated. The sport itself takes time out of our day, and we can find ourselves lacking any extra time at night to relax and wind-down from a chaotic schedule. However entertaining that late-night television show is, and however juvenile a "bed time" seems, one must know when to turn off the tube and retire. To avoid becoming a burnt-out, exhausted, irritable, zombie athlete, it's time to start prioritizing sleep and treating our stressed bodies with the respect they deserve.

Running and other types of exercise usually help an individual sleep more soundly at night. But if you've ever been through bouts of hard training, it's possible you have experienced insomnia, making all the discipline in the world useless in getting to sleep. Reading, relaxing, or even counting sheep can't lure you into slumber.

Possible reasons for this sleepless state could be running late at night, causing the exercise-induced heightened body temperature, metabolism, and awareness to interfere when it's time to hit the hay. It is recommended that those who experience such sleep disturbances avoid running within 6 hours of sleep. If this is unfeasible, however, the next to best thing would be relaxation methods, such as incorporating yoga and/or stretches into your routine before bed.

Why is Sleep So Important For Runners?

Sleep consists of 5 cycles, each lasting a duration of approximately 90 minutes. The first four cycles are distinguished by non-rapid-eye moment (non-REM), whereas the fifth cycle consists of rapid-eye movement. For athletes such as yourself, cycles 3 and 4 are the most important because it is the time during which a growth hormone (GH) is released by the pituitary gland at the brain's base. GH is a significant part of your training, as it is needed to repair the muscles and bones a runner demands so much of. Thus, when you skimp on sleep, training and recovery take longer and one may experience a plateau or reduction of their performance.

To quantify this, laboratory tests have found that for an individual accustomed to 8 hours of sleep, cutting this time to a mere 6 hours had an adverse effect on performance equivalent to that of an 0.05 blood-alcohol level. Who wants to run like they're closing in on the 0.08 BAC of being legally "drunk?"

How Much Sleep is Enough?

A good rule of thumb for runners in terms of sleep duration is this: 8 hours plus the number of miles run per week in minutes. For example, someone running 50 miles a week would aim for 8 hours, 50 minutes of sleep. Of course, some people may need more or less, as individual needs are always something to consider. Personally, however, I find this ballpark is a good range for more optimum training, especially when performance is peaking before a race.

Tips to Sleeping More Soundly

While some hit the pillow hard and can sleep like rocks, for others, sleep can be a difficult thing to attain. Here are some tips to help you fall asleep faster and have a better slumber:

1. Don't go to bed with the TV or radio on.
2. Use curtains or other apparatuses to block out external light.
3. Keep the thermostat at a slightly cool temperature; that way, you can use sheets and blankets as means of temperature control.
4. Try to not drink fluids within 2 hours of sleep.
5. Either don't use a digital bedroom clock or turn its face away from you. Clock-watching will only accentuate the frustration of insomnia.
6. Don't excessively mull over problems of your day.
7. Avoid napping during the day.
8. If you must get up in the middle of the night, don't turn on bright lights that could "reset" your internal clock.
9. When sinus problems ail you, use an extra pillow to prop your head up and allow fluid to drain, hence easing respiration and congestion.
10. Go to bed on neither an empty nor overly-full stomach.
11. Wake up at a time you will be exposed to sunlight or turn on lights.
12. Don't fall asleep on the couch or in a chair; go to bed.
13. Develop a routine for your body by rising and retiring at similar times each day.

Athletes work their bodies so hard to achieve their goals, and it's essential to realize rest is just as an important part of reaching success. It doesn't matter what strategies you use to get to sleep, how many pillows you choose to use, or even if you sleep in your underwear - just as long as you sleep long and soundly enough.

The Athlete's Hangover

Several days ago, I decided to do some weight lifting. I hadn't done it regularly for a while, but with visions of my future strong-self plastered on a Wheaties box, I stupidly did (way) too much, too fast. Today is going on the fourth day after this upper body workout, and I'm feeling pain and extreme tenderness in muscles I never even knew existed.

Perhaps you've been in a similar boat, at one time or another. Whether you could barely walk to the alarm clock the morning after those killer squats, or you couldn't reach over to that file on your desk without you entire arm screaming profanity at you, it's safe to say we've all experienced sore muscles. This condition is more technically referred to as delayed onset muscle soreness (DOMS).

Contrary to popular belief, lactic acid, which is buffered within 30-60 minutes after exercise, is not to blame for DOMS. This misconception originated from a flawed experiment conducted by physiologist Archibald Hill in 1929, who came to his mistaken conclusion through studies of isolated muscle fibers in frogs. Thus, the wrong accusation lactic acid has long been toting is "so last year."

I am also sad to inform you that cool-downs do not assist in reducing post-exercise soreness. A cool-down merely helps speed up the removal of lactic acid from the muscle. But since lactic acid has been found "not guilty" in the case of DOMS, cool-downs can no longer be looked to as a solution.

If Lactic Acid Isn't the Culprit, What Is?

DOMS, as one can infer from its name, is felt 24 to 48 hours following activity that, according to David O. Draper (director and professor of the sports medicine and athletic training graduate program at Brigham Young University), demands of the muscle "an eccentric or a lengthening contraction." From such said activity results the microscopic tears in muscle fibers and inflammation that causes the pain. Additional blood being carried to the stimulated muscles can also cause swelling and pressure, which is another potential cause of the "Ow!" factor.

However, the good news is, when the DOMS heals and the pain fades, your muscles have gotten stronger. DOMS is just a part of the phase of adaption to certain exercises, and with repetition, it will likely get less pronounced.

How Does One Relieve This Pain?!

Unfortunately, no method has been found to alleviate the pain of DOMS. But, popping some anti-inflammatory pills, massage, ice, rest, and heat can help ease those poor, aching muscles. Performing light activity can also help loosen up any tension. Stretching's effect on soreness has been long debated, and there is no conclusive evidence supporting either its usefulness or uselessness in curbing DOMS. But, many experts can agree, it can't hurt.

Indeed, DOMS is certainly not a pleasant feeling. I wouldn't wish it on my worst enemy. But with regular cross-training, athletes can avoid this pain that can impede on everyday activities like brushing teeth, lifting a fork to eat, or even standing up from a chair. Beginning new exercise programs gradually rather than zealously can reduce the soreness that results as well.

With that said, my fellow athletes, exercise responsibly! No one likes a hangover.

Wind Will It Stop?!

As of today, there are just over 12 days left of March. Surviving the blustery, irritating month is, for most runners, an accomplishment within itself. The wind can create an annoying problem that turns a planned "easy" run into a seemingly endless marathon - an experience which I'm certain could turn even the happiest, most peppy cheerleader sour.
Why is March so Windy?

If one were to follow me on a mid-March run, you might witness some anger, futile yelling, and exasperated "URGH!"s. Despite the frustration wind can incite, trust me, it isn't karmic retribution, selective smiting on mother nature's part, or stroke of bad luck.

Meteorologically speaking, March is such a windy month because of extreme temperature and pressure contrasts. Also, the increasingly strong sunshine heats the Earth, causing this warm air to rise and cause atmospheric instability when it mixes with the colder air higher up. Therefore, when your rope of tolerance is shortening in the face of a relentless headwind, remember it is only a temporary weather phase for which there are scientific reasons.

The Effects of Wind Resistance

There are three factors that have an impact on the energy cost of running:

1. Runner's surface area
2. Air density
3. Square of headwind velocity

Of course, the more surface area of the individual, the more wind will demand of them to maintain any given pace. However, this does not necessarily hold true with children, who are estimated to be 20% - 30% less economical per unit of body mass than their adult counterparts. A child's inferior running economy is caused by a larger proportion of surface area to body mass, shorter stride length, greater stride frequency, and other biomechanical characteristics.

Air density is more influential in running energy expenditure at sea level than it is at higher altitudes. Therefore, there is much less air resistance for runners to overcome at altitude. Only for faster moving cyclists and speed skaters does this become more of an obstacle.

Perhaps you're thinking, "I like running in the wind! A tailwind, that is." Unfortunately, even though this wind may help you on the latter half of an out-and-back route, the high energy cost in overcoming the headwinds you first experienced exceeds the reduction in oxygen uptake with the same wind at your back. *pop!* Sorry to burst your bubble!

How to Reduce the Wind's Effects on Running

If you've ever watched a televised, windy marathon, it's likely you are familiar with the term "drafting." Drafting is the act of using a competitor to divert gusts and their fatiguing effects. Although ineffective when running alone, its use in a race setting could give you an edge. When running with a friend or group on a weather appropriate day, you can practice this technique by taking turns as the "draftee(s)" and the "drafter(s)." I do not condone exploitation, but when you're sucking air mid-race against immense gales, using the front competitor as a partition will look awfully appealing. So draft away, I say!

On several occasions, I've seen runners along the sidewalk who, through their own fashion mistakes, were fighting a losing battle against the wind sporting a pair of parachute-like sweatpants. Unless it is your specific intent to use the wind resistance, there's no need to be one of them. Form-fitting gear has been shown in wind tunnel experiments to increase running performance. And, you long, flowing-haired runners, did you know trimming your beautiful locks could cut (pun intended) wind resistance effects by as much as 6 percent?

Using the Wind to Your Advantage

In competitive settings like races, the goal is often to achieve the lowest time possible, which means looking for ways to increase aerodynamism and reduce wind resistance effects. However, in training, when the goal is to achieve optimum fitness for the race, one can utilize the wind to increase their stamina, running form, and power. This is called "resistance running."

Trainers often use resistance running to improve the athlete's performance. To stimulate wind resistance effects, they can utilize running parachutes, which come in three sizes: small, medium, and large.

People often think that wind is something you have no control over. However, remaining level-headed, using strategies such as wearing form-fitting apparel to reduce drag, or utilizing wind resistance to your benefit are variables over which you do have control. So next time you consider aimlessly antagonizing mother nature, choose instead to accept the challenge. At your next race, you might just have your expectations "blown away."