Morning, my running mate!! Matteo here! 🏃🏾‍♀️

In today’s edition:

1. How Running Over 40 Could Save Your Life

2. Eliud Kipchoge’s Simple And Effective Diet

3. When Runners Drank Champagne As An Energy Drink

4. The Race Week Is Here! 🔥🔥🔥

Today I want start from the end…

Thousands of you followed the “SUB 01:20" Challenge” and now, the time has come!

This Saturday evening I will try to complete the sub 01:20 challenge! I’m feeling confident and strong… I can do that!

Sure, it won’t be easy but I’ll do my best!

This week I will rest one more day and the training will be lighter to arriving at Saturday evening rested and ready!

Remember that a few months ago I did a half marathon with my dad? Well, this Wednesday he will also arrive in Gran Canaria and will participate in the race on Saturday evening with me!

No excuses, the time has come and I’m ready! Wish me a good luck simply repliyng to this email!

Most probably I will publish stories and more contents about this race on my Instagram account here and surely the next Monday’s issue will be a special edition about this race!

As always, at the end of this email I have put the sessions I did last week.

Thanks to everyone who followed my “SUB 01:20h Update” ❤️

How Running Over 40 Could Save Your Life

Today, I'm diving into the incredible world of running, particularly for those of you who've hit the big 4-0 milestone.

Running has a magical way of improving our lives, regardless of age, but did you know that it could potentially save your life when you're over 40?

Let's lace up our sneakers and explore the research and practical benefits behind running in your 40s and beyond.

The Research on Running Over 40

Running, as it turns out, can be a lifesaver - literally! According to a study conducted by the American Heart Association, running regularly can reduce the risk of premature death by up to 30 percent.

It's like having a secret weapon against some of the most common health issues faced as we age - heart disease, stroke, high blood pressure, and type 2 diabetes.

And here's the kicker: you don't need to be an ultra-marathoner to reap these benefits. The key is consistency!

The secret lies in making running a regular part of your routine. Aim for at least 30 minutes of running three to four times per week, and you'll be well on your way to reaping those life-saving rewards!

Running and Your Mental Health

Running isn't just about physical health; it's a mental game-changer too.

Studies have shown that it can reduce symptoms of anxiety and depression and even help prevent cognitive decline as we age.

Who wouldn't want to keep their brain sharp for longer? Running can increase the production of endorphins, those natural feel-good chemicals, which boost mood and reduce stress. It's a mental health win-win!

Starting Your Running Journey After 40

If you're over 40 and haven't started running yet, don't fret. It's never too late to begin. Starting might seem daunting, but like any new adventure, you begin with small steps.

Begin with a mix of walking and running, and as your stamina grows, gradually increase the time spent running and work your way up to longer distances!

Setting Realistic Goals

As you build your running routine, set realistic goals for yourself. Running a marathon in your first year might be a stretch (although some amazing individuals do it).

Instead, aim for something like running your first 5k after 12 to 16 weeks of regular running.

Once you reach your initial goal, set another and keep pushing yourself to improve as a runner.

Warm-Up, Cool Down, and Hydrate

Proper preparation and recovery are crucial as you run over 40.

Always warm up before your run to reduce the risk of injury, and cool down with a few minutes of stretching to reduce soreness and speed up recovery.

Don't forget to stay hydrated - it's essential for both shorter and longer runs.

In this issue you can find a warm-up routine and here you can read about post-run stretching routine!

The Power of Running Companions

Running is not only a solitary endeavor. Finding a running partner or joining a running club can be incredibly motivating. It's a great way to stay on track with your running goals, share your passion, and challenge yourself.

Plus, it keeps your family from having to endure endless running talk!

Variety and Cross-Training

To keep things exciting and reduce the risk of injuries, add some variation to your routine.

Try different running routes, incorporate different terrains like trails and hills, and include cross-training exercises like strength work or Pilates.

It all contributes to your overall fitness and well-being.

Nutrition Matters

Lastly, pay attention to your nutrition. Fuel your body with a balanced diet rich in fruits (here’s the best fruits for runners), vegetables, and lean proteins. Minimize processed foods and refined carbs, especially as you become more serious about your running.

The types of carbohydrates you consume matter, but we'll save that conversation for another day.

In the next section you’ll find the Eliud Kipchoge’s simple and effective diet!

As you can see running over 40 offers a treasure trove of physical and mental health benefits. It's never too late to start, and the rewards are priceless.

So, whether you're looking to improve your health, boost your mood, or simply enjoy the great outdoors, committing to running over 40 might just be the best decision you'll ever make!

Trivia Question: What are the rules for a beer mile?

Find the answer at the end of this email.

Eliud Kipchoge’s Simple And Effective Diet

When it comes to high-performance diets, there's a common misconception that they need to be intricate and elaborate. But in an interview with Nairobi News, Eliud Kipchoge, revealed his straightforward yet highly effective dietary regimen.

Fresh from his fifth victory at the Berlin Marathon, Kipchoge's diet is clearly working wonders for him, and now, the curtain has been lifted on the nutritional secrets that fuel the GOAT marathoner.

Finding Balance in Every Bite

Much like other elite runners, Kipchoge's diet revolves around a fundamental balance of protein and carbohydrates.

Among his favorite dishes is the Kenyan classic, ugali, a maize meal porridge that he typically pairs with lean beef and a serving of nutrient-rich vegetables, such as Managu (also known as African nightshade), cabbage, or kale.

To diversify his carb intake, Kipchoge often complements his ugali with beans, potatoes, or chapati. When he's on the road, he turns to the runner's time-tested pre-race fuel—pasta.

Are you looking for UGALI Recipe? Click here.

Breakfast: The Foundation of a Champion's Day

To kickstart his day after demanding training sessions, Kipchoge opts for a breakfast that combines antioxidant-rich white tea, bread, and an assortment of fresh fruits.

On race days, he keeps it light with cereal and milk or oats, ensuring that he fuels his performance without overburdening his digestive system.

Hydration & Carbohydrates for the Win

Hydration plays a pivotal role in Kipchoge's daily routine. He diligently consumes three liters of water each day, effectively replenishing the fluids lost through profuse sweating during his rigorous workouts.

On occasion, he enjoys plain milk or mursik, a traditional fermented milk popular in Kenya.

Kipchoge's nutritionist emphasizes the significance of choosing the right carbohydrates to enhance his endurance.

His go-to carb sources include rice, pasta, potatoes, oatmeal, bananas, and pancakes.

It's worth noting that Kipchoge's nutritionist cautions against overindulging in whole grains or high-fiber carbs, as they can cause gastrointestinal distress for some runners.

The Art of Simplicity

Despite his remarkable success, Kipchoge's dietary philosophy remains unadorned. It centers on locally sourced, wholesome ingredients that deliver the essential nutrients required to support his training.

While Kipchoge's diet is tailored to his individual needs and preferences, its simplicity is something that anyone can adopt.

Lesson Learned

Kipchoge's dietary approach highlights an important lesson: an effective nutrition plan need not be intricate or costly. By prioritizing whole foods and striving for balanced nutrition, you can equip yourself with the energy and sustenance needed to excel in your own endeavors.

So, whether you're a marathoner in the making or pursuing any other goal, simplicity can be your greatest ally on the journey to peak performance.

When Runners Drank Champagne As An Energy Drink

The 1908 London Olympic Marathon was a race filled with drama and bizarre antics.

It started in scorching summer heat, with a track that was as hard as rock. At the last minute, the course was extended nearly two miles, setting the official marathon length to an arbitrary 26 miles and 385 yards. Sir Arthur Conan Doyle, of Sherlock Holmes fame, wrote about the race in The Daily Mail, describing the haggard appearance of the eventual winner.

Of the 55 runners who started from Windsor Castle, only 27 managed to finish.

Many quit before the halfway mark. To boost their energy, some competitors turned to unlikely sources, such as brandy, champagne, and even strychnine (better known as rat poison), which were believed to enhance performance at the time.

In the late 19th and early 20th centuries, athletes often consumed alcohol and dangerous drugs like heroin and cocaine during competitions!

Some trainers had their secret cocktails, and athletes continued to use these substances as performance enhancers until the 1920s when they became prescription-only.

Alcohol was particularly celebrated for its stimulative effects and high sugar content, with champagne being a favorite due to its effervescence.

Notable instances include Greek marathon runner Spiridon Louis drinking cognac during the 1896 Olympics, and Thomas Hicks consuming strychnine, brandy, and sulfate in egg whites during the 1904 St. Louis Olympic Marathon.

Even the winner of the 1908 Chicago Marathon, janitor-turned-runner Albert Corey, credited his win to a steady supply of champagne.

However, not all runners fared well with these unconventional energy sources.

Canadian favorite Tom Longboat turned to champagne to combat the heat during the 1908 London Marathon but collapsed and did not finish.

South Africa's Charles Hefferon also took a draught of champagne two miles from the finish line, which caused stomach pains and cost him the gold medal.

The 1908 marathon is best remembered for the Italian pastry chef Dorando Pietri, who, in a state of exhaustion, collapsed multiple times, ran in the wrong direction, and had to be supported by a doctor to cross the finish line.

Concerns for his well-being led to his disqualification, and the medals were redistributed. Some speculated that Pietri and Tom Longboat had been subjected to strychnine poisoning.

While some runners, like Johnny Hayes and Joseph Forshaw, claimed that brandy gave them an energy boost during the race, studies on the effects of alcohol on muscle groups and hydration later led to the abandonment of these practices.

Today, alcohol is no longer used as a performance enhancer in athletics, but in some races, like the Marathon de Médoc in French wine country, wine is offered to runners along the route as a unique experience, not to boost their chances of winning!

What an incredible and bizarre story!

Were you aware of these facts? Feel free to share your thoughts replying to this email!

The Race Week Is Here!

Last week's training block was ~66km:

1. Monday: AM Gym + PM 1h Easy

2. Tuesday: Rest

3. Wednesday: 6x1000m rec 2mins

4. Thursday: Gym

5. Friday: 1h Easy

6. Saturday: 50mins Easy

7. Sunday: 16km Long run

For more info about my session here’s my Strava profile.

Just for Laughs 😂

Trivia Answer: Drink 4 beers and run 4 laps around an athletic track. Each beer must be fully consumed at the start of each lap!

Latest Editions

• The BIG Problem With Low Heart Rate Training (Link)

• Runners – Beware Of These 4 Myths! (Link)

• How to Improve Your Marathon Time (Link)

• How To Start Running At 50 And Beyond! (Link)

• What I Learned Running 100km In A Week (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.beehiiv.com/

From your running friend that's it for today!

I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

Thanks SOAR Running for the support.

PS. Let's connect on Strava, here’s my profile

Matteo, your running friend.