Body Science
Bright Outlook
By Sean Falconer
As a runner , you spend a fair amount of time in the sun , so you need to be extra careful of getting too many rays , but running in the sun also does your body good , if you get the right amount … and it can even help you run faster and further .
We all know that we need to protect ourselves from the sun , because prolonged exposure can lead to painful sunburn , age spots and long-term damage , or worse , skin cancer . Runners are especially vulnerable to the ultraviolet ( UV ) rays of the sun , and studies have shown that marathon runners tend to have more abnormal moles or age spots , putting them at higher risk of skin cancer . Researchers have also found that besides sun exposure , training for marathons and ultras over an extended time period can lead to the immune system being suppressed , increasing an athlete ’ s vulnerability to skin damage , and this also makes athletes more susceptible to other skin issues such as chafing and blistering .
However , getting some sun is vitally important to the body , for both your mental and physical health . For starters , your body produces more vitamin D when exposed to UVB rays , and not producing enough can lead to depression , bone fractures , hypertension , autoimmune diseases and cancer . Added to that , the skin houses large amounts of nitric oxide , which dilates blood vessels to reduce blood pressure and lower the risk of heart attack and stroke , and sunlight activates the nitric oxide so that it can do its job .
Run in the Sun
So , the message is that running in the sun is good for us , but we still need to make sure we avoid getting burnt , by wearing sunscreen . While sunscreen does lower your body ’ s production of vitamin D , researchers believe that your body will still produce enough , and you ’ ll still likely enjoy some of the benefits of the sun . Added to that , athletes should still build up their immunological defences to help safeguard against skin damage by getting enough rest and recovery , and fuelling up with a wellbalanced diet that includes colourful vegetables rich in antioxidants . And regularly check for new or changing moles .
Which brings us to the part that most runners will love to hear : More time in the sun may lead to faster race times . A study showed that cyclists exposed to 20 minutes of a UVA lamp completed a time trial faster than without the exposure , and the researchers believe that the UVA rays helped to release more nitric oxide from the skin to help more blood and oxygen flow to the muscles , which helps athletes go harder and longer .
Core Essentials
By Sean Falconer
Most athletes would love to have a ripped , washboard six-pack stomach , because it looks great , but strengthening your core provides many benefits when it comes to running .
As a runner , having a stronger core – chest , back , abs and obliques – is much more than just about looking good . For starters , it improves your running posture , balance and speed , and sets a solid foundation for strength in the rest of the body . The main benefit , however , is the improvement in stabilisation provided by your torso , as these core muscles reduce ‘ speed wobble ’ when you start swinging your arms and legs . The core also allows the pelvis , hips and lower back to work together smoothly , and using less energy .
Core strength is especially important for long distance runners , because towards the end of a long run your form can begin to deteriorate as you tire . This will not only slow you down , but can also lead to injury . The good news is that building core strength can be done with simple body-weight moves , and every runner should do a few sets of these in your weekly training programme .
1 . Planks : These will strengthen your abs , muscles along the spine , chest , shoulders , quads and hamstrings . Simple to do : Raise yourself straight off the floor by putting your weight on your forearms ( arms bent at 90 degrees ) and feet , and hold .
2 Hollow Rocks : This one targets the abs : Lie on your back , arms and legs fully extended , then lift your arms and legs off the ground and curve your back so that your whole body makes a bow shape . Then begin rocking back and forth . You may struggle to rock at first , due to the ‘ flat spot ’ at your lower back , but if you engage your lower abs to round out the lumbar arch ( that flat spot ), you should get it .
3 . Superman : This is effectively the opposite of the Hollow Rock and engages the back muscles . Lie face-down on the floor , arms and legs fully extended , then engage the muscles in your core and back to lift your arms , legs and head off the floor , and hold . As you get stronger , so you ’ ll be able to lift higher and hold for longer .
4 . Windshield wipers : This exercise targets the obliques , an extremely important muscle group for running stability . Lie on your back and extend your legs upwards , making an L-shape with your body . Then , keeping your back on the floor , lower your legs to the right , back up to the middle , then down to the left , like a windshield wiper motion .
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ISSUE 165 | www . modernathlete . co . za
Sean Falconer has been a running journalist and magazine editor for 25 years , and in that time has interviewed five Marathon World Record-holders as well as sprinting great Usain Bolt . He joined Modern Athlete in 2009 and is now one of the three co-owners of the magazine . He has been running since 1995 , has done hundreds of races through the years , and counts running the Himalayan 100-Mile Stage Race in India as one of his best running experiences .