Weekly Newsletter 13 February 2018

This week's newsletter has interesting articles, several date changes and the late addition of the Kyneton Track and River Fun Run this Sunday.

Interesting articles

Monash University sodium survey
Monash University are conducting research into the knowledge, beliefs and strategies for the use of sodium (salt) by endurance and ultra-endurance athletes, both day-to-day and associated with competition. They have a 10 minute survey for people of any age (over 18) and ability that train and compete in endurance or ultra-endurance events that are more than 2 hours long, and are planning to participate in an event of this type in the next 6 months. If you fall into this category and want to help out with this research, complete the survey here.

Lower leg strengthening: musical toes
Most runners are already aware of the benefits of keeping the muscles of the upper legs and hips for increasing performance & reducing risk of injury. Less of us, however, devote enough time to the muscles of the lower legs, particularly the extensors and flexors of the big toe and other four toes. Outdoors Radar has some exercises for you here to strengthen your toes.

How to buy the right running shoes
Runners World has six features to look for in your next running shoe (heel, instep, width, length, flex and feel), along with five shoe-buying mistakes that you must avoid in this article. The shoe buying mistakes is a good list, and #4 was something I'd never thought of myself - shopping at the wrong time of day (it'll make sense when you read it).

Train to run faster as you age
Fast racers in their late 30s, 40s, 50s, 60s and beyond are likely losing a bit of their peak strength and maximal aerobic capacity but they use the changes to their advantage. There are some general rules of the aging game, guided by baseline physiology. But you can game the rules to get faster as you go. Coach David Roche has some training tips in this article at Trail Runner Magazine with guidance for strength training, working on speed, cross training, and breaking down training between easy and hard.

Recently added and updated events

Recent updates
To find out what's been recently updated, check the recent updates page regularly. I include in this newsletter a list of the more important updates (see below) such as date changes, cancellations, or late additions to the calendar. And check out the full calendar of upcoming events.

Date changes
- Neon Run in Melbourne has changed from 3 March to 10 November
- Delirium 24 Hour Cycle Race has moved from 7 to 14 April
- Melanoma March in Canberra & Bunbury have moved from 11 to 18 March; and in Mandurah from 18 to 11 March
- Great Southern Half Marathon has changed from 1 to 15 July

Late additions
- Kyneton Track and River Fun Run this Sunday

Until next week

That's all for this week, so have a great running week!

Regards,
Chris