Is ultra running bad for you? Interview with leading exercise scientist Nick Tiller
Sep 5, 2023
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Author Adharanand Finn talks with exercise scientist Nick Tiller about scientific consensus, the placebo effect, and running trends like nasal breathing, barefoot running, paleo diets, and ice baths. They also delve into the question of whether ultra running is bad for you.
Nasal breathing may not offer significant improvements in exercise capacity or performance for healthy individuals.
The idea that barefoot running or minimalist shoes will inherently prevent injuries is not fully supported.
Static stretching before exercise is not recommended, while dynamic stretching is preferred for warm-ups.
Deep dives
Nasal breathing: Limited evidence of benefits in healthy individuals
Nasal breathing has been studied extensively, and while it has been shown to have some positive effects in respiratory patients, there is limited evidence to support its benefits in healthy individuals. Nasal breathing may help open up the airways in certain respiratory conditions, but for most people with normal respiratory function, it does not offer significant improvements in exercise capacity or performance. Some proponents have extrapolated claims about nasal breathing that are not supported by scientific evidence, leading to misconceptions about its effectiveness. It is important to differentiate between studies conducted in respiratory patients and the general healthy population when evaluating the benefits of nasal breathing.
Barefoot running and minimalist shoes: Controversy and limitations
Barefoot running and minimalist shoes gained popularity after the book Born to Run. While there is evidence that landing on the heel can lead to jarring and inefficient running form, the idea that barefoot running or minimalist shoes will inherently prevent injuries is not fully supported. Studies on barefoot running and minimalist shoes have shown mixed results, and there is no consensus on whether they are superior to traditional cushioned running shoes. Additionally, transitioning to barefoot or minimalist running without proper technique and gradual adjustment may increase the risk of certain injuries. It is important to consider individual factors such as running form, foot strength, and injury history when deciding on footwear for running.
Static stretching before exercise is not recommended
Static stretching before exercise, such as running, is generally not recommended as it can reduce performance. Dynamic stretching, where muscles and joints are taken through their natural range of motion, is preferred for warm-ups. After exercise, static stretching can be beneficial for elongating muscles and improving recovery, but it should be done in moderation and based on individual needs.
Kinesiology tape does not have significant benefits
Kinesiology tape, often seen on athletes' bodies, offers more marketing appeal than scientific evidence. It has been extensively studied and shows no meaningful effect on reducing injury rates or providing additional benefits compared to traditional tape. While it may provide a placebo effect and temporary relief, its claims of improving blood circulation and lymphatic flow are not supported by studies. Proper taping techniques and focusing on individual needs should be the priority, rather than relying solely on kinesiology tape.
Ultra marathon running has both benefits and risks
Ultra marathon running has many health benefits, but it also presents risks, particularly in terms of cardiovascular health. Studies have shown an increased risk of certain cardiovascular issues in long-term marathon and ultra marathon runners. However, these risks can be mitigated by proper training, avoiding excessive race frequency, being physically prepared, and focusing on proper nutrition and recovery. While ultra running can be challenging, being informed about the risks and making smart decisions can help individuals enjoy the sport while minimizing potential harm.
Author Adharanand Finn speaks to Nick Tiller, exercise scientist at Harbor-UCLA and author of The Skeptics Guide to Sports Science. They examine the value of scientific consensus, the power of the placebo, and take a deep dive into running trends such as nasal breathing, barefoot running, paleo diets and ice baths. Nick also answers the question: is ultra running bad for you? Music by Starfrosch
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