In this Issue:
- Rocks Winter Outdoor Action
- The Best Exercise for Aging Muscles
- Three Ways to Keep Running This Winter
- Upcoming Events:
Night Light Race Series, Cross Out Cancer Ski Loppet,
Sofie Loppet and Hypo Half
- Running Room Run Club Update:
- Track North News
Rocks!! Outdoor Action
Ramsey Lake Skate Path is open - by Laura Young
Steve running on Laurentian Lake
Vince on Laurentian Lake
Action on Laurentian lake
Rocks!! Run Laurentian Lake
The Best Exercise for Aging
REYNOLDS MARCH 23, 2017
The toll that aging takes
on a body extends all the way down to the cellular level.
But the damage accrued by cells in older muscles is
especially severe, because they do not regenerate easily
and they become weaker as their mitochondria, which
produce energy, diminish in vigor and number.
study published this month in Cell Metabolism, however,
suggests that certain sorts of workouts may undo some
of what the years can do to our mitochondria.
Exercise is good for people,
as everyone knows. But scientists have surprisingly
little understanding of its cellular impacts and how
those might vary by activity and the age of the exerciser.
So researchers at the Mayo
Clinic in Rochester, Minn., recently conducted an experiment
on the cells of 72 healthy but sedentary men and women
who were 30 or younger or older than 64. After baseline
measures were established for their aerobic fitness,
their blood-sugar levels and the gene activity and mitochondrial
health in their muscle cells, the volunteers were randomly
assigned to a particular exercise regimen.
Some of them did vigorous
weight training several times a week; some did brief
interval training three times a week on stationary bicycles
(pedaling hard for four minutes, resting for three and
then repeating that sequence three more times); some
rode stationary bikes at a moderate pace for 30 minutes
a few times a week and lifted weights lightly on other
days. A fourth group, the control, did not exercise.
After 12 weeks, the lab tests were repeated. In general,
everyone experienced improvements in fitness and an
ability to regulate blood sugar.
There were some unsurprising differences: The gains
in muscle mass and strength were greater for those who
exercised only with weights, while interval training
had the strongest influence on endurance.
But more unexpected results
were found in the biopsied muscle cells. Among the younger
subjects who went through interval training, the activity
levels had changed in 274 genes, compared with 170 genes
for those who exercised more moderately and 74 for the
weight lifters. Among the older cohort, almost 400 genes
were working differently now, compared with 33 for the
weight lifters and only 19 for the moderate exercisers.
Many of these affected genes, especially in the cells
of the interval trainers, are believed to influence
the ability of mitochondria to produce energy for muscle
cells; the subjects who did the interval workouts showed
increases in the number and health of their mitochondria
— an impact that was particularly pronounced among
the older cyclists.
It seems as if the decline
in the cellular health of muscles associated with aging
was “corrected” with exercise, especially
if it was intense, says Dr. Sreekumaran Nair, a professor
of medicine and an endocrinologist at the Mayo Clinic
and the study’s senior author. In fact, older
people’s cells responded in some ways more robustly
to intense exercise than the cells of the young did
— suggesting, he says, that it is never too late
to benefit from exercise.
Three Ways to Keep Running This
Training - January 9, 2018
By: Dr. Lowell Greib MSc ND CISSN
With Jack Frost nipping
at our toes, Canadian runners are contemplating one
of two things – either hang the shoes up for the
winter, or figure out how to maintain a training program
over the winter months. The later is definitely a preference,
however, there are innate concerns that runners may
have regarding the snowy, icy and blustery conditions
that we Canadians can experience.
One of the largest concerns that The
SportLab hears leading into this season, is that regarding
proper footing on our winter roads. This leads to the
question as to whether a runner can prepare themselves
for Canadian winter roads and potentially reduce their
risk of injury? There are definitely some easy tips
that can improve runners stability and balance while
simultaneously decreasing the risk of injuring an ankle
or a knee.
ONE: Increase your
volume of off road running. By training in the summer
months on smooth, paved surfaces, we have conditioned
our bodies to have the expectation of a perfect foot
strike against the road each time we take a stride.
As we enter the winter season, take some time to run
on grass, do some cross country or trail running. The
undulations of the terrain and varying angles of the
ground, will help strengthen the muscles, that otherwise,
may be used minimally in road running.
TWO: Work on your balance
in movement. Call up one of your construction friends
and have an eight foot length of 2×4 delivered
to your house! Once you have this high tech piece of
training equipment, you can work through three progressions.
Lay the piece of timber on the ground with the 4”
surface facing upward. Walk the ‘plank’,
heel-to-toe, from one end to the other, turn around,
and repeat. If you are able to complete the exercise
with your eyes open, progress to doing the same thing
with one eye open and ultimately work towards walking
the plank with your eyes closed. In working through
these progressions you will be creating input into your
nervous system that will ultimately improve balance
and decrease your risk of falling and becoming injured.
THREE: Practice stationary
stability. Time to track down another piece of high
tech training equipment – a pillow. For this exercise
you will stand, on one foot, on the pillow (an uneven
surface). Aim for successful completion of 30 seconds
on each foot. In order to progress, do the same exercise
with one eye open and the final progression is being
able to complete the 30 seconds with both eyes closed.
It may take a few weeks to become an ‘expert’
By implementing the tips above, a runner
can be well prepared for changes outdoors that may present
themselves over the course of the winter. Through good
preparation, we will be able to enjoy the great outdoors,
decrease our risk of injury and show Old Man Winter
that no matter what he throws at us, we are hearty Canadians
that will continue to do what we love. Or, go jump on
a treadmill for the next 6 months.
Upcoming Local Events
Night Lights Race Series,
by Walden Cross Country Fitness Club
Tuesday Nights this
winter, test your speed at our Night Lights Race
Series. Open to everyone - fast or slow, young
or old - ski one event, ski all four, just ski
before you sleep!
#2 January 30 - Skate Sprints
Registration: takes place in the
chalet from 6:15 - 6:30. Races start at 7:00 PM.
Entry Fee: $10/race. Half price
for those 12 and under.
Prizes awarded following each
race, and for the overall series winners.
Contact us at firstname.lastname@example.org
for more information.
are on Sunday. Para nordic 1.5km - stadium and
shed. 5km - gully, shed, wall, extension, 1 lap.
16km - gully, shed, wall, sophies, extension,
two laps, 24km - 3laps. All races start on the
field and all races conclude with one lap of the
Tentative start times on Sunday
are 10:00 for the para nordic and 10:30 for the
February 18th, 2018
10km and 5km Races
Sudbury Running Room - View Map
Cedar Pointe Plaza
117-1984 Regent St
Sudbury, ON P3E 5S1
Information and Registration
Good afternoon fellow Runner's and Walker's
SPECIAL R.R. CHALLENGE
Hello Runner's and Walker's
I hope everyone is having a great start to their
week's. We've finally seen some perfect running days
as of late and I hope everyone had the opportunity
to take advantage with some solid runs. Don't forget
that the Running Room has introduced a new run club
night! That's right another Run club night to have
some fun while you run! This extra day is on Fridays
at 6pm, in addition to the Wednesday and Sunday Run
There is also a run club challenge going on until
the 31st of January. We are challenging every runner
and walker to come out, run/walk, and save. For each
time you come out to the Running Room you will earn
points! Here's the breakdown: come to 5 run clubs
throughout the month and earn 15% off, come in 8 times
earn a 20% discount, and if you come all 10 times
you will receive a 30% off coupon!!!! Your cards must
be initialed by one of the Running Room staff at each
run club. Who knew you could save money by Running
Eric, Ania, Cassandra, Brendan, Sam, Erich, Caleb
Training Program News There is supposed to be a Learn
to Run and 5km clinics starting Monday January 8th
at 6pm but I am going to push it back a week to the
following Monday January 15th to hopefully generate
more interest, I am sorry for the inconvenience this
We have FREE run club
Wednesday nights at 6pm and Sunday mornings at 8:30am.
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