Substantial and reversible brain gray matter reduction but no acute brain lesions in ultramarathon runners: experience from the TransEurope-FootRace Project

Evidence from neuroimaging to explore brain plasticity in humans during an ultra-endurance burden

Stephane Perrey and Kevin Mandrick

BMC Medicine 2012, 10:171 doi:10.1186/1741-7015-10-171
Published: 21 December 2012
Abstract (provisional)

“Physical activity, likely through induction of neuroplasticity, is a promising intervention to promote brain health. In athletes it is clear that training can and does, by physiological adaptations, extend the frontiers of performance capacity. The limits of our endurance capacity lie deeply in the human brain, determined by various personal factors yet to be explored.”

http://www.biomedcentral.com/1741-7015/10/171/abstract

Science & Ultrarunning – 6% Brain Loss For Trans-Europe Runners 2012 Multidays.com - Multiday and Ultrarunning News

Yanoo.net is a great website. I have never met JB who is also the Race Director of “Trance Gaule” as its so cutely described in this little gem recently posted on the site, but I hope to do so in the not too distant future as he and his team make a huge contribution to European ultrarunning.

This is a direct google translation of an article on Edema in multiday runners – its a bit rugged in places…

In this news interesting results transmitted by Jean Benoit Jaouen the Transe Gaul from a reflection of the participant and finisher of Trance Gaul 2006, a doctor, Yves Duquesne on the recurrent problem of edema, often located around ankles, and affecting each and every year several participants in the Trance Gaul and other stage races of the same type. Take knowledge … and rush quickly to the grocery store to buy a good bottle opener rather than the pharmacy to buy anti-inflammatory!

The message of Dr. Yves Duquesne, former Transegaulois.

For info and as promised, some information on our Trance edema Gaul 2006.

It is probably myoglobinuria: in short, when the muscles are strained (or subject to prolonged stress in intense heat) they release large quantities of a protein called myoglobin, which can “clog” the kidneys partly or … completely! Result: you pee less or not at all, the water accumulates as edema and we “inflate”. This can lead to the extreme, severe renal impairment.

What counts for us runners is: how to prevent it and how to respond when it happens?

1 – Regular training before this type of race: run, if possible, every day, months before the TG (eg from 70 to 80 km / week seems reasonable for 4 to 6 months depending on the fellows and do not arrive exhausted at the start)

2 – Avoid heat stroke (hence the importance of starting the race early) and slow down if necessary, to water, to shade in hot conditions

3 – Bring a lot of calories during the race: 3500 to 4000 kcal / day, at least, as more muscle is in need, the more lack of “fuel”, and it may lead us to this myoglobinuria

4 – Finally, drink regularly: 1 liter / hour of the race, and it is not so obvious! (Or, for me, an average of 8 liters per stage. So the bottle in his hand and mouth almost permanently.)

5 – If swelling occurs you must avoid aggravating factor, namely: no medication, and certainly not anti-inflammatory, as they will not be used in this case, quite the contrary. Indeed, these drugs are eliminated by the kidneys, and if the kidneys are already struggling to remove myoglobin, it will be difficult to eliminate anti-inflammatories, where the risk of overdose, and overdose can lead to kidney failure. By cons, you should drink a lot, even if the swelling increases even more, the goal being to “piss” our kidneys (the price will be increased edema but we “will save” our kidneys).

Note:

Drinking a lot of beer, our dear Germans drink well, provide more calories and it makes them pee! Trance Gaul, as the lengthy races, race is therefore a good living This … and much more!

For more information on the Internet, type “myoglobinuria marathon” on a search engine.

For small info: our dear dead soldier for having traveled the legendary marathon distance and gave its name to the famous race of 42 km and dust did not know this and it may be dead serious myoglobinuria . It was probably hot, and with his armor soldier, he has certainly transpired that man.

There was no Gérard, Marcel, Marie-Louise, Cathy, Jacquemine for supply …

There was not Charles and Philou to carry his luggage …

There was no Team with him … (other runners, family, friends)

There was no orange arrows to indicate the road …

And then there was probably no good beers on his way …

— End of translation —

Read the original article in French,on Yanoo.net: Un médecin coureur explique le problème récurrent des oedèmes

Edema in Multiday Runners – Some Thoughts Multidays.com - Multiday and Ultrarunning News

It depends how long you are running for and what your effort level is. If we are talking about running ultramarathons then I like to  take a mouthful at a time every 20 mins starting at 3-4 hours or so. For races 8-12 hours plus, try to minimise processed food and take in a range of nutrients including fat. I think fat is as necessary as protein and carbohydrate in a type of enfurance event that means you have to keep replenishing your energy reserves. As we know, we can go a few hours on what our bodies naturally store. After that we have to have a steady replacement strategy.
Experiment and see what works for you.

Eating well during a long event will also help you recover quicker after. You may not get a quick rush from less processed foods but also you wont crash 20 mins later either. Save the sugar for the last couple of miles – unless its serious of course.

Fruit is good – bananas,grapes,raisins,dates,
Nuts – including peanut butter,cashew butter
Vegetables – potatoes,sweet potatoes
Seeds/Grains – oatmeal,pasta,chia seeds,rice
Sandwiches, soups – foods that are not too acidic or too salty or too heavy.

Drink – water is great, maybe some energy drink to alternate like Heed or Perpeteum.

Conventional wisdom

• Carbohydrates require more water to digest so if you increase your carbs, take in extra water
• Very sugary foods can cause stomach issues or diarrhea,  high fat or high protein foods take longer to digest
• Liquid meals digest more quickly
• Ensure electrolyte levels are maintained by eating a range of types of food

Other articles that may be of help

• The Long Run: Eating On The Run Scott Jurek writes about how much is too much or not enough.
• Best and Worst Pre-Run Foods This article suggests almost the opposite of what I have shared above concerning processed foods.
• Training: how do you eat while you run? Logistics of organising your food during long runs.
• Eating, Running, Stomach & Nausea Kevin Sayers site: not as new as other articles but still totally relevant.
• Distance running and race walking section of the IAAF Nutrition for Athletes publication

What Are The Best Types of Food to Eat While Running? Multidays.com - Multiday and Ultrarunning News

For most runners who have worn shoes all their running lives the transition, for those who feel comfortable taking this path, should be gradual to build up the foot muscles that make running a more natural running form. Use of minimalist shoes should be integrated into training over time perhaps several months as the foot muscles develop.

Checkout the website which has lots of useful information and videos.

Website includes:
Why Consider Foot Strike?
Foot Strikes & Running Shoes
Running Before the Modern Shoe
Biomechanics & Videos Running
Barefoot & Training Tips

http://www.barefootrunning.fas.harvard.edu/ Running Barefoot or In Minimal Footwear

Another article based on the Lieberman et al paper:Barefoot Running Better In Some Instances

Wikipedia – Stress fracture and prevention

Barefoot Running Research Multidays.com - Multiday and Ultrarunning News

leather-soled Huaraches on Barefoot Ted

Hot topic of the moment: Christopher Mcdougall’s recent book Born To Run, which I am currently reading, has stirred up a lot of dormant energy with extra focus on footwear, form and nutrition.

It seems to me that shoes offer protection from the tough environment of the city. Broken glass, sharp rusty metallic objects, chemicals, uneven surfaces, bacteria as well as temperatures and climactic conditions underlie a need for care and caution that have influenced the evolution of footwear for runners.
As the companies have explored that avenue competitively the search for niches examined all kinds of running needs from all kinds of runners. With proper advice and experimentation appropriate footwear can be found to cover 99% of runners needs. However, at the same time if the conditions are appropriate there is also no real reason why running barefoot should not cause a problem. It is quite likely that running barefoot on sandy beaches for example will help strengthen muscles not normally exercised in our day to day lives and of course a measured approach to not over-do it and create too much stress on muscles and ligaments unused to high workloads will facilitate an improved condition.
For most people wearing shoes is an entrenched habit one that saves us having to concentrate on where we put our feet as we walk. This is something that comes back to us when we walk or run unshod – an increased awareness of our physicality.

I dont think that my chosen running shoes have caused me any problems unless I was experimenting. Having said that I don’t have any really special needs apart from a preference for a wide toebox. In the multiday races I have run, the endless pounding makes the feet very sensitive and again I like a cushioned shoe to offer me the relief that that cushioning provides.
The old Pedestrians had no modern technology to help them yet their achievements still impress today so with conditioning and careful observation and right strategy we can adapt to most things including running barefoot, especially if there is real benefit in that approach.

Experiment for yourself.

Further reading:

http://www.telegraph.co.uk/science/6968891/Why-expensive-trainers-could-be-worse-than-useless.html

American Academy of Physical Medicine and Rehabilitation.
Volume 1, Issue 12, Pages 1058-1063 (December 2009)
The Effect of Running Shoes on Lower Extremity Joint Torques

http://abclocal.go.com/wpvi/video?id=6881049

And of course check out Barefoot Ted the evangelist who has been promoting a simpler footwear approach for years with VFF and Huarache sandals.

Running Shoes: Keep it Simple – Vibram Five Fingers and Huarache Sandals Multidays.com - Multiday and Ultrarunning News