Ryan Hall's Blog, page 235
July 12, 2016
Organic Silica’s Ability To Recover And Strengthen Injured Joints
A natural supplement is able to increase joint tissue strength, help regenerate after injuries and increase workout performance—all without combining it with any other substance. It’s called Organic Silicon and it’s a supplement with various documented benefits.
Silicon is vital for the human body, especially in athletes whose regeneration needs are quite high. Its main functions are tissue reproduction, renewal, strength and elasticity.
Thanks to results from recent studies and testimonials from international athletes, including world champion Javier Gomez Noya, it is becoming popular among medical practitioners—including myself—with excellent results in almost all cases.
“ORGONO Silica, the most absorbable source of silicon, is essential for injury prevention and recovery. It has kept me without injury, allowing me to achieve what I’ve done.”
– Javier Gomez Noya- 7-time world champion
What does silicon do in the body?
Regeneration and Boost: Silicon increases the natural synthesis of biomolecules that make up the main bones, muscles, joints, cartilage, tendons and ligaments by 19%. This gives the body the natural ability to regenerate tissues and results in the rapid reconstruction and reinforcement of damaged fibers in cases of chronic injuries, awkward discomfort and demanding workouts.
Quality and Quantity: As dense collagenous resistance increases, so does the tension that fibers can withstand. Elastin is the glue that allows us to stretch our tissues and return to its original position without breaking. Silicon determines molecule size and consequently its elasticity and flexibility. The silicon molecule is able to rehydrate cartilage cells (glycosaminoglycans) allowing withstanding impacts without wear. An additional benefit is having more collagen present, which also increases the points where calcium deposits in the bone tissue.
Speed: Silicon decreases recovery downtime after intense workouts. It is a catalyst, accelerating chemical reactions occurring naturally in the body. It is noticeable in the elimination of lactic acid and accumulated toxins in tissues.
Analgesic and Anti-Inflammatory: It has the ability to exert a positive effect on these processes. After one to two weeks, patients noted relief from their problems, including ones that had been described as long term.
Ultimately silicon is a powerful element in healing tissue, osteo-joint and muscle trauma, which has been confirmed by research.
Why is it effective?
As confirmed by recent studies, previous generations consumed 10 times more silicon than today. Our reserves of silicon begin to decrease as we reach adulthood and our ability to regenerate from diet alone is minimal. The lack of silicon triggers lesions when involved in heavy physical exertion. An example of the benefits of supplementation are summarized here:
– It eliminates chronic lesions (1-2 months) and the resulting discomfort and inconvenience. It is the perfect supplement for athletes because it focuses on the problem origin, which is the difficulty in renewing body tissues at a rate higher than its rate of depletion. It also regenerates and protects cartilage as the amount of silicon present regulates collagen hydration and density.
– It strengthens and increases the resistance of our osteo-system, both joint and muscle.
– It functions proactively to prevent injuries when applying a greater strain on ligaments and tendons. It also increases bone density because it works with phosphorous, boron, magnesium, calcium, etc. to form new bone matter.
– It accelerates recovery after intense workouts—its extraordinary recuperative ability is quickly noticeable.
– It is crucial for tissue elasticity. One notices increased mobility and overall flexibility after a few weeks of consumption.
– It exerts a natural analgesic anti-inflammatory effect.
Which silicon should you purchase?
This is an important decision since the effectiveness of silicon depends on its molecular form. Thanks to a study researched by the HNR (Human Nutrition Research) and Medical Research Council of the University of Cambridge, Dr. Ravin Jugdaohsingh, we know that silicon can have anywhere from 1% to 64% absorption.
Of all the silicas compared in the study, the most assimilable is Monomethylsilanetriol (MMST) with 64%, available in the U.S. under the brand ORGONO Silica (Silicium Laboratories). Other effective silicas can be obtained from Ortho Silicic Acid stabilized with maltodextrin (30%). (Such as ORGONO Silica Powder.) The following are other silicon types with less assimilation: Horsetail extract (17%), Colloidal (1-7%), Diatomaceous Earth and Vegetable (1%).
The body is only able to absorb silicon in monomeric form, i.e., the molecule being identified as a nutrient and absorbed in the stomach rather than as a pollutant and expelled. The latter function is what typically occurs with low grade and inexpensive retail silicas.
Learn more about the benefits with this video.
Purchase ORGONO Silica at Amazon.com and learn more at Orgono.co.
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‘Free to Run’ Documentary Explores the Evolution of Running
On any given day, New York City’s Central Park is swamped with runners of all abilities, ethnicities and genders. Races across the country are vibrant hubs of inclusiveness and people can be seen running everywhere, from forested trails to city streets.
But 50 years ago, that wasn’t the case. In fact, back then, you would see very few runners anywhere but on a track. That’s because running on the roads was seen as a fringe activity, especially running long distances. “Free To Run,” a documentary making its U.S. premiere on July 15 at the IFC Center in the New York City’s Greenwich Village, uses historical footage and interviews with change-makers who inspired the first running boom, to look at the evolution of the sport from an elitist activity to something that can be enjoyed by anyone who wants to put in the sweat effort.
Competitor.com.
Salomon Running TV: The Bob Graham
The latest Salomon Running TV explores the famous Bob Graham Round. In 1932, Bob Graham did what just over 1,950 runners have managed to do since. A 66-mile, 27,000-foot running loop of 42 of the highest peaks in the English Lake District, in under 24 hours. Less than half the number of people who start go onto to finish the Bob Graham Round in the allotted time. Salomon Running TV followed Ricky Lightfoot as he attempted the Bob Graham Round in winter.
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Workout Of The Week: Tempo Trials
Photo: www.shutterstock.com
Tactical training warfare meets blitzkrieg.
Nowadays, most distance runners — even 800-meter specialists — regularly incorporate tempo runs into their training, either during pre-competitive phases or year-round. Alternatively called lactate-threshold runs or anaerobic-threshold runs, these are workouts done at a pace you could hold for about one hour going all-out, and typically range from about 20 minutes in duration for track and shorter-distance specialists to 40 or more minutes for seasoned marathoners.
It’s also not uncommon for specialists at various distances to perform time trials, either at the beginning of a training bout to establish baseline fitness or as a goal race looms to engender confidence and mimic competitive conditions. There are close to all-out in terms of intensity, but in most cases are limited to about two-thirds of the goal event distance.
RELATED: Know Your Tempo
Taking a close look at each of these types of sessions invites what seems an obvious question: Is there any way to combine these efforts into a single workout, and if so, does such a workout serve a useful purpose? The answers are yes and yes.
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July 11, 2016
Ultrarunner Dean Karnazes Runs for Diplomacy
Running is largely a solitary sport. Yet, the solo toil leads to a communal bond among runners worldwide. And this year, the U.S. Department of State recruited ultrarunner Dean Karnazes to be a “diplomat on the run” as a representative for the Sports Diplomacy initiative. The program is designed to encourage interaction and discussion between communities around the world through sport.
“Dean’s message of empowerment and inspiration through running was a natural fit for the State Department’s Sports Envoy Program,” says Elaine Clayton, a spokesperson for the U.S. Department of State’s Bureau of Educational and Cultural Affairs.
Dubbed the “Silk Road Ultra,” the route followed part of the ancient Silk Road route that served as a commercial and cultural exchange corridor for centuries. The 53-year-old Karnazes ran more than 325 miles through Uzbekistan, Kyrgyzstan, and Kazakhstan, enduring heat, hail, rain, cold temperatures and unspoiled landscapes.
Click through to get a sense of his expansive journey.
All images are courtesy of Courtesy of the Bureau of Educational and Cultural Affairs.
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Dean Karnazes and new friends run the road from Tashkent, Uzbekistan, the starting point for the run, to Qazygury, Kazakhstan. For many of the youth and adults involved in this program, their interactions with Karnazes were the first interaction they ever had with an American.
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Interviewing with KTRK, the largest news network in Kyrgyzstan. According to Clayton, the program not only provides a bridge across cultural and language differences, but helps to build foreign relations in a nonpolitical way.
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Here Karnazes is shown running by a Soviet relief mural in Talas, Kyrgyzstan. This year marks the 25th anniversary of Uzbekistan, Kyrgyzstan, and Kazakhstan gaining their independence from the Soviet Union.
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Sampling local food and being welcomed into peoples’ homes is a key part of the exchange. Here Karnazes was sampling fermented horse milk, something he said was one of his favorite moments. “I ran past a yurt along the roadside and the occupants welcomed me in like I was family,” says the ultrarunner who was starting to go hypothermic after a quick change in the weather. “They fed me warm kumuz (fermented horse milk, a traditional drink in the area) and had me thaw my fingers over the fire. It is a moment I will long cherish.”
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As Dean passes through the Tien Shan mountains, some fans cheer him on. Two main goals of the program were to reach new audiences and to promote interconnectivity throughout the region.
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The landscape varied from bustling cities to lonely mountain passes, as Karnazes travelled along the old Silk Road trading route.
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Mountains peaks yielded to the busy streets of Bishkek, Kyrgyzstan, with Karnazes weaving his way through locals. While in Bishkek, Karnazes ate a traditional Kyrgyz meal with the Probeg running club.
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Karnazes spent time talking to students along the way. According to Clayton, the Department of State sees this as a starting point for conversations with larger audiences. “We hope that the program will encourage more young people around the world to contribute positively to society, no matter their background or gender,” says Clayton.
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Clayton said while they had previously sent track and field runners overseas, this was the first time the State Department sent an ultrarunner. The U.S. Department of State administers a wide range of sports diplomacy initiatives that promote health, fitness and personal wellness to help meet foreign policy goals by bridging cultural and language differences. The Sports Envoy program annually sends dozens of American athletes and coaches overseas to start conversations and establish relationships with new audiences.
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Karnazes literally ran across international borders. Here he passes from Kyrgyzstan into Kazakhstan. Including Uzbekistan, Kyrgyzstan, and Kazakhstan in the diplomatic event helped to highlight the close proximity of the countries to one another as well as the importance of regional cooperation.
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Karnazes and other runners reached the end of the 525K-journey in Almaty, Kazakhstan, on July 10. For the final leg, the founder of the Almaty Marathon joined Karnazes, for a day with 25K of running and almost 3,000 in elevation gain. As for his parting thoughts about the experience, Karnazes says “Sports diplomacy works, running perhaps being the most impactful of all such sporting activities. It’s something I’ve witnessed time and time again.”
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Video: Can Running Save Our Cities?
Given all of the social, economic and cultural disconnection in our world, now is a good time to talk about how shared physical activity can reconnect our society. And, as running industry marketing consultant Peter Abraham points out, running might just be the best way to do it. Illustrated by real world stories of transformation, Abraham’s talk at TEDxUCLA in May shows how running has improved life for individuals, groups and cities.
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Unlock Tight Hips in 3 Moves
Here’s the thing: Your hips are capable of a dynamic range of motion, but your typical forward-oriented movement neglects most of it. When you walk, run or cycle, you only flex and extend your hips. Meanwhile, movement like rotation (turning out and in) and abduction and adduction (moving out to the side and back in) are rarely used, and as a result the hip muscles responsible for driving those movements become sleepy and tight. Weakness in the hips can make you more likely to experience knee, hip and back pain. Ultimately, it’s a balance of hip flexibility and strength—mobility and stability—that will help you prevent an array of injuries. Unlock tightness in the hips with the following yoga exercises made for runners.
Adapted with permission from Hit Reset: Revolutionary Yoga for Athletes (VeloPress, 2016)
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Happy Baby
1. Hug your knees into your chest.
2. Separate your thighs wide apart and grab your calves, ankles or inner arches of your feet—whatever you can reach while keeping your feet flexed.
3. Turn the soles of your feet so they point toward the ceiling.
4. Keep your butt heavy and touching the floor, spine as neutral as possible.
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Flank
1. Lie on your back and extend your arms open to the sides at shoulder height, palms up.
2. Bring your feet wider than hip-width apart and drop your thighs to one side.
3. Put your foot on top of the other thigh, using the weight of that leg to encourage the thigh to rotate farther in the hip joint and drop toward the floor.
4. If it’s too difficult to keep your foot on the other leg or if either of your knees is uncomfortable, just rest your foot on the floor instead.
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Reclined Butterfly
1. Lie on your back and extend your arms along your sides, palms up.
2. Bring the soles of your feet together and drop your thighs toward the floor.
3. Feel the stretch along the inseam of your upper legs and into your hips—if it’s too intense, move your feet farther away from your body.
4. If your knees are uncomfortable, insert blocks or pillows underneath your legs so that your knees have more support.
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Can the Latest Sports Testing Tech Help You Become Faster?
It could be rightly argued that you simply don’t need sophisticated physiological tests to achieve your athletic goals. Roger Bannister didn’t know how much salt he had in his sweat when he ran the world’s first sub-4-minute mile in 1954. California ultra-distance runner Zach Bitter, on the other hand, who in 2013 set the world record for the farthest distance ever run in 12 hours at 101.66 miles, knows exactly how many calories he’s burning at a 7-minute pace, and what percentage of that comes from fat.
Physiological tests are becoming more affordable, scientifically rigid and specialized for the citizen athlete. But what can a few tests tell you that you don’t already intuitively know? If you knew more precisely about how your body works, could you change up your training or alter your diet and run a better marathon? I got pricked, prodded and pushed in order to find out.
Sweat Test
At the headquarters of Skratch Labs in Boulder, Colo., famed sports scientist Allen Lim straps a patch of pilocarpine to my forearm to test the sodium content of my sweat. This drug, induced into my pores by a 9-volt battery, forces a small area of my skin to begin to sweat at a rate somewhere between a lactate threshold and race-pace running effort.
At some point, every long distance runner has to consider their electrolyte needs. To ignore this is to court catastrophe, and leaving it to luck will eventually ruin a race that was important to you. As runners, our customary way of knowing who needs more salt was simply who had the nastiest sweat streaks on their clothes after a race.
“You primarily lose sodium in your sweat, and although people make a big deal of other electrolytes, it’s the salt that has the greatest performance and physiological consequences,” says Lim, co-author of “The Feed Zone Cookbook” and “The Feed Zone Table,” and sports science consultant to numerous elite endurance athletes. Sweat, however, is not the same across individuals. “I’ve seen people as low as 400 milligrams to 2,000mg of sodium per liter of sweat,” he says. “That’s like a shoe salesman carrying sizes 4 to 200.”
Lim has the rare ability to explain complicated science to anyone, a skill honed over years in the trenches of the Tour de France. The company he subsequently founded, Skratch Labs, makes electrolyte drink mixes that favor whole food ingredients. The suitcase-sized device he’s using to test me was originally designed to screen newborns for cystic fibrosis. Babies who have inherited the disorder have very salty sweat, around 3,500mg per liter.
After 20 minutes he removes the armband and extracts my sweat. As it turns out I’m average, at 864mg per liter. “Tour de France athletes are in the 700s; normal people are around 1,000,” Lim says. And this jibes with what I’ve figured out through trial and error over more than a decade of endurance racing.
Lim stresses that this isn’t about constantly making calculations or trying to be an athlete-chemist. Those at either end of the spectrum should pay closer attention to what they ingest during long training sessions and races, but it’s less critical for someone like me. “We want people to know basically if they are low, medium or high salt sweaters,” Lim says. “And you are right in the middle.”
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8 Gear Items for H2O On the Go
Summer running means sweat and lots of it—as many as 25 to 50 ounces per hour when it’s hot. We’ve rounded up the latest portable carriers—hand-held, waist belt and backpack styles—to suit your running and hydration needs.
Photos: Oliver Baker
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This form-fitting pack is designed just for women with a stretchy body, movable and adjustable straps and a female-friendly cut. It comes with two 17-ounce soft flasks, has both front and back stretch mesh and zip pockets, and can hold a hydration bladder.
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Amphipod Hydraform Ergo-lite Ultra, $28
Carry 16 ounces in a BPA-free, ergonomically designed bottle. The insulated neoprene sleeve carrier has a cushioned strap for hand comfort and a generous zipper pocket for essentials.
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Nathan Trail Mix Plus Insulated, $65
Nathan’s popular, no-bounce belt (it has multi-directional stretch to keep it in place), now comes with two 10-ounce insulated flasks that snap into holsters. It’s also been updated with a larger storage pocket big enough to carry a smart phone and snacks.
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The second version of this race vest builds on the sleek, minimalist design of the original with an easy-to-use sternum hook, two sweat-proof pockets—perfect for salt tabs or cash—front stretch mesh pockets for bottles or food, a bigger zip pocket on the shoulder and a roomier rear stash pocket. It doesn’t come with a reservoir, but it has a rear pocket big enough to hold a 1-liter or 30-ounce bladder.
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Comfort and convenience are the hallmarks of this adjustable mesh carrier and soft 17-ounce flask combination. It straps to the back of your hand, leaving you free to grab rocks and scramble if needed. Plus, it has a pocket big enough to carry a phone.
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Ultimate Direction Marathon Vest, $70
Keep race essentials right where you need them with this breathable mesh vest’s two stretchy front pockets, and an iPhone 6-compatible, zippered pocket. Available in small, medium and large for a dialed fit, it also has a bottle-compatible front pocket, as well as a rear pouch big enough for a 2-liter or 60-ounce reservoir.
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Camelbak Quick Grip Chill, $28
Redesigned with a more breathable carrier that also has a pocket for essentials, the 21-ounce BPA-free bottle is insulated to keep beverages cool—and double-wall construction means no condensation. Plus, hands won’t get chilly when gripping the bottle—and hot, sweaty hands won’t cause your drink to get warm.
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Enduropacks Sugar-free Electrolyte Replacement, $22.50
Light and fresh electrolyte replacement now comes in spray form. Spritz in water for 13 readily absorbed, natural minerals and a calorie-free, light lemon flavor without sugar, artificial ingredients, fizz or stickiness. One serving is 10 sprays and there are 30 servings per bottle.
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Photos: The Spirit of the U.S. Olympic Trials
The U.S. Olympic Trials in Eugene, Ore., was 10 dramatic days of intense competition, inspiring performances and unforgettable races.
Here are some of our favorite images from the Trials, taken by Matt Trappe, Dave Albo, Bob Betancourt and PhotoRun.net:
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Photo: Matt Trappe
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Photo: PhotoRun.net
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Photo: Matt Trappe
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Photo: Bob Betancourt
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Photo: PhotoRun.net
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Photo: Matt Trappe
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Photo: Bob Betancourt
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Photo: PhotoRun.net
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Photo: Dave Albo
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Photo: PhotoRun.net
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Photo: PhotoRun.net
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