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suede timberland boots, 50 to 100 mg) in the form of gels during the race Recent studies have also emphasized that staying off caffeine for at least three days pre-race will help increase your sensitivity on race dayRegarding the diuretic effect of caffeine however a couple of studies were already questioning the view I presented by 2004 and a 2005 study found that moderate ingestion of caffeine doesn't increase urine output more than a similar amount of water I confess to not getting that rightThe 2004 column concluded "My view is that runners should only consider using caffeine if they are already training hard and intelligently have an excellent diet and are working to optimize various other aspects of their lifestyle If you decide to try caffeine to improve your race performance start with a low dose and do not experiment in an important race" As a long-time proponent of keeping running as natural as possible that's still my viewVERDICT: RIGHT and WRONGWrong then How about nowIf a coach as experienced and knowledgeable as Pete Pfitzinger admits to being wrong on advice he gave 10 to 15 years ago how can a runner or coach know that current advice isn't equally wrongAs demonstrated in an area like stretching today's wisdom may indeed be tomorrow's folly That said unless taken to excess it's unlikely that something like warming up "improperly" with static stretching sabotaged anyone's running career Keeping up with the most recent knowledge however may make the difference in garnering a medal or a PR Runners and coaches need to be lifelong learners always holding onto key timeless principles but being willing to adapt as research and experience add to our collective knowledge of training and racingPfitzinger states "The pace of change is slow and steady with roughly equal contributions from coaches and scientists There have not been any fundamental changes in training for distance runners since 1995 but a variety of advances in specific areas such as hydration stretching and the benefits of resistance training The basic formula of long runs and tempo runs is still the backbone of successful training from 8K through the marathon" --The Editors Tags: RT April 2011 tendons,
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