Can you boost your immune system?

Before I even start: For the best information and advice on COVID-19, trust the CDC.

I, as I’m sure many of you, have been a bit distracted this month with COVID-19. I admit that I haven’t been reading as much about training and racing as I normally do. However, that doesn’t mean I haven’t been reading.

On the topic of current events, one of the things I did read was quite timely. Some good advice on giving your immune system its best chance to not just fight off COVID-19 but whatever infectious disease may be going around.

Please stay safe. Keep running but consider solo runs. In the meantime, more of what I did manage to read is below.

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Can AI predict injury risk? Can professionals?

Have you been convinced to try to change your running form because someone insists something about your form is sure to cause injury? How did that work for you?

For what seems like my entire running life, I’ve always heard about how certain aspects of one’s running form are sure to cause injuries. Some of the advice I’ve heard or read about is so contradictory that it would seem that we’re all bound to get injured on a monthly basis because, no matter what you do, you’ll find someone who will tell you that’s bound to cause injury in short order.

But is all of this actually true?

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Is extreme exercise bad for your heart?

The eternal debate is back, if it ever went away. Is too much running bad for your heart? I’ve faced a number of people who have tried telling me it is so. Chances are you also have.

But is it true? The “evidence” given to support this idea is usually anecdotal or flat out false. How many times have you been told about Jim Fixx? While his death was tragic, when you look at the big picture with him specifically or with runners overall, things look much different.

Well, now we have more evidence that even extreme exercise doesn’t appear to be a health risk. It appears going beyond a certain extent of exercise doesn’t help your health but it also doesn’t harm your health. So, if you enjoy doing more, don’t worry about it.

Read on for more of what I’ve been reading about recently…

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Can you talk yourself into better performance?

An interesting question to think about: can changing your self-talk actually help you run better? I’m sure many of us just answered “yes”. If you have negative self-talk, that’s not going to help you run faster. Positive self-talk will, though.

What about more subtle differences? Can slight changes in how you think of things during races help you? As it turns out, they can.

When you refer to yourself in the second person (“You can do it” instead of “I can do it”) you actually do perform better.

Also of note is that more positive references were used in the study. “You/I have to do it” was replaced with “You/I can do it” for example. While it doesn’t seem like this was addressed as part of the test, I have a suspicion this would also make a difference.

This is just one small study but it’s worth trying.

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What to do after a breakthrough?

Because there was no last Thursday of the month blog post last month, there will be none this month, and I’m incredibly busy at the moment, I’m going to slip a recap in here. There’s a lot I’ve been reading. Here’s some of it.

One note: I mentioned I’m going to slip more than just sports science links into these posts going forward. I’m going to feature something that is not sports science this month.

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Forget about RICE/PRICE, focus on PEACE & LOVE

Two notes before getting started with this month’s posts:

1) I’m trying something a little different. I’m going to pick one topic to write about here, then offer more links with a quick intro to each after that. I’d love to hear what you think of this format.

2) Unrelated to this post, just a note about the summer blogging. I’m taking my own advice and keeping my priorities in order. I want to spend a lot of time with my family and, when you live in Wisconsin, you learn quickly to take advantage of the summer. So I’m going to go to an every other week schedule over the summer. Next week, I’ll post the usual ask me anything. Then I’ll take the following week off from blogging and so on through August. I’m not sure what that will mean for these monthly recaps but I’m sure there will be at least one over the next few months.

Ok, now on to this month’s topics.

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Foam rollers, sleep, caffeine

This month, I’d like to focus on three topics I came across that I found particularly interesting.

I’m a fan of foam rollers and have my thoughts based on personal experience on what they seem to do but what do they really do? How do they actually help?

How does a lack of sleep affect you? What can the differences between sleep patterns of people who live on opposite sides of time zones tell us about that?

What should you do to best take advantage of the benefits of caffeine on race day?

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