Good evening. In this edition we reference resources on the importance of proper breathing, the impacts of Relative Energy Deficiency in Sport, or REDs, and why you shouldn’t overlook the impact oral health has on performance. Also, it being Dick Van Dyke’s One-hundredth birthday, we thought it best to include how optimism improves longevity.
We’re also trying this newsletter as a Saturday evening post in an effort to improve adoption of some of the training principles and advice presented. We hope you have some Saturday evening, or Sunday afternoon, downtime to contemplate ideas from the Outfurther newsletter.
— Paul & Susan
Understanding REDs: The Condition That Could End a Cyclist's Career
REDs (also known as Relative Energy Deficiency in Sport, or RED-S) is complex and hard to diagnose. It typically shows itself as flatlining performance, hormonal issues, and lack of energy. It suppresses non-essential functions, wreaking havoc on the endocrine and reproductive systems.
Takeaways → The essential advice for avoiding REDs is don’t under fuel your workouts or recovery. Eat enough, don’t skip the carbs, and be consistent with your fueling.
Read further → Research → 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs)
Many forms of performance pressure contribute to scenarios that either, intentionally or unintentionally, alter energy intake (EI) and exercise energy expenditure (EEE), resulting in low energy availability (LEA).
Teeth, Trails, and VO2max: Why Oral Health Matters More Than You Think
Dr. Gerard Anton, a sports dentist, discusses the importance of oral health for endurance athletes. The focus on oral health has rightly gained attention as the consumption of simple carbs continues to increase for fueling long endurance races and training.
Caries, the disease that causes tooth decay and cavities, are rarely evident until they’re inconvenient. In training and racing, we rely on frequent gels, chews, and sports drinks. That steady flow of sugar and acid fuels exactly the bacteria that drive tooth decay.
A study by researchers from UEA, Holland & Barrett, and the University of Southampton found that 76% of the global population fails to meet recommended omega-3 intake levels. Why do we need to stay on top of our omega-3 consumption? These essential fatty acids support cardiovascular health, immune function, and cognitive performance, while also reducing risks of depression and Alzheimer’s disease. (Via Ageist)
How Proper Breathing Builds Better Strength and Lasting Power
Proper breathing helps improve power output, posture and balance, and spinal alignment. It may be a good time to slow down and connect with your breath.
What many people overlook is that breath is movement. It shapes your posture, your coordination, and even how safe your body feels during physical effort. When your breathing pattern is off, muscles that were never meant to stabilize your core step in to compensate, creating tension, fatigue, and imbalance.
How Long Should You Stay In a Sauna?
A study at the Journal of Science and Medicine in Sport suggests that taking regular saunas can help to improve fitness.
We conclude that 3 wk of post-exercise sauna bathing produced a worthwhile enhancement of endurance running performance, probably by increasing blood volume.
As well, there are different types of saunas, dry versus infrared, which have differing affects and suggested usage.
Running Rules but Walking Is Booming, Too, Strava Data Shows
According to the report’s activity distribution, walking secured the second-highest volume of recordings, surpassing cycling, hiking and weight training.
Dick Van Dyke’s secret to a long life? Not being angry
In his new book, 100 Rules for Living to 100: An Optimist’s Guide to a Happy Life, Van Dyke credits having an optimistic attitude as a key ingredient to longevity. Dick turns 100-years-old today, December 13th.
Read further → Research → optimists live longer (via The Conversation)
Klaus Obermeyer, founder of Obermeyer ski apparel company based in Aspen, Colorado, just turned 106 years Old.
Klaus swims regularly, practices yoga and aikido, and credits his longevity to a positive outlook, healthy living, and a profound connection with nature. (Via Obermeyer)
“Workout, workout, workout every day to stay in shape. Keep your bones under pressure because if you don’t nurture your body, you won’t need it anymore. Never give up working out,” says Obermeyer.
RaceCenter
Canadian shoe company Norda Secures Second Round of Investment From Ermenegildo Zegna Group
Meanwhile, French Brand Kiprun Makes Bid for US Running Market
See how your 2025 workouts stack up against Garmin’s global running and strength-training trends
Tonal releases it’s State of Strength 2025 numbers as well, claiming that across all age groups using their platform, 80% of members report training to age better.
What Are Gravel Running Shoes? That’s right, gravel running shoes are now a thing.
