AI Powered Coaching, Role of Protein For Post Race Recovery, San Antonio Road Runners (SARR) and more

Welcome to May ‘24 version of 'Strides ‘n’ Miles' - a monthly newsletter by Traxamo. April has been a busy month wrapping up 2 of the 6 World Marathon Majors - 2024 Boston and London Marathon. We deep dive into the winners of both the races. If you are following tech, there is a craze about AI everywhere, we explore what is AI powered coaching and how does it work? Also, for community spotlight we chatted with Keith Click, president of San Antonio Road Runners (SARR) to learn about this wonderful running community Happy Reading!!

In this month’s email:

• Meme Corner 😃 

• Check out the races happening in May 🏃‍♂️ 

• What is all the craze about AI powered coaching for runners?

• Role of protein in post race recovery for runners

• 2024 Boston and London Marathon Winners

• Community Spotlight - San Antonio Road Runners (SARR)

MEME CORNER

PLANNING CORNER

Welcome to May 2024. Spring running season is in full swing. There are so many beautiful races to choose from all over the world. Check out some of the cool races from around the world and also the full list of full and half marathons:

Find the list of upcoming marathons near you on Abbott World Marathon Majors Race Directory.

Here are some more resources to plan for your next race:

• 2024 Half Marathons Calendar - USA - https://www.halfmarathons.net/race-calendar/

• International Marathons and Distance - https://aims-worldrunning.org/calendar.html

• Upcoming Marathons in USA - https://runningintheusa.com/classic/list/map/marathon/upcoming

TECH + TRAINING CORNER

What is AI powered coaching? AI-powered coaching for runners has the potential to revolutionize training plans. ChatGPT was able to generate a 10K training plan based on the runner's goals and background, but it lacked key elements like progression, specificity, overload, and reversibility that are crucial for effective training. While the AI plan covered some basics, a running expert noted it was unlikely to help the runner achieve their sub-50 minute 10K goal without higher intensity workouts and periodization. The expert emphasized the importance of a personalized, evidence-based approach to training that considers the four golden rules of training. AI can assist, but human expertise is still vital for optimal running coaching

How does AI powered coaching for runners work? AI-powered coaching for runners works by using machine learning algorithms to generate personalized training plans and provide guidance, while still maintaining the importance of human expertise. Here's how it works:The key aspects of AI-powered running coaching include:

1. Personalization: AI systems can gather data on the runner's goals, fitness level, training history, and other factors to create a customized training plan. This is similar to how a human coach would get to know an athlete before designing a plan.

2. Dynamic adaptation: The AI can monitor the runner's progress and adjust the training plan in real-time, accounting for factors like illness, injury, or life obligations that may impact the original plan.

3. Data analysis: AI can analyze the runner's training data, such as pace, heart rate, and power, to identify patterns and provide insights that may not be obvious to the human eye.

4. Complementing human coaches: While AI can handle the logistics of plan generation and adaptation, human coaches still play a vital role in providing the personal touch, accountability, and expert guidance that an AI system may lack.

However, the search results also highlight some limitations of current AI coaching systems. They may not fully account for the nuances of training like progression, specificity, overload, and reversibility that are crucial for effective running training. Human expertise is still needed to ensure the training plan is comprehensive and tailored to the individual runner's needs.

In Summary, AI-powered coaching aims to leverage the strengths of machine learning to enhance the coaching experience, but it is not a replacement for human coaches. The most effective approach seems to be a collaboration between AI and human experts to provide runners with a personalized, data-driven, and adaptive training experience

NUTRITION & DIET CORNER

Protein plays a crucial role for runners in several ways: Muscle repair and recovery: Protein is essential for rebuilding and repairing muscle fibers that are damaged during running. It helps accelerate the recovery process and reduce muscle soreness after intense workouts.

Muscle growth and strength: Consuming adequate protein, especially after exercise, stimulates muscle protein synthesis and helps runners build and maintain lean muscle mass, which is important for running performance.

Injury prevention: Runners who get sufficient protein in their diet are less likely to get injured compared to those who don't get enough. Protein helps strengthen connective tissues and supports overall musculoskeletal health. Endurance and energy: Protein contributes to the production of red blood cells, which carry oxygen to working muscles during running. This can enhance endurance and delay fatigue.

Immune function: Protein is necessary for proper immune system function, which is important for runners to stay healthy and avoid illness that can disrupt training.

In Summary, runners should aim for 1.4-1.7 grams of protein per kilogram of body weight per day to meet the increased demands of their training and support muscle recovery, growth, and overall health. Consuming protein around workouts, such as in a post-run recovery shake, is particularly beneficial.

ELITE CORNER

April was a busy month for World Marathon Majors as 2 of the 6 biggest races Boston Marathon (April 15, 2024) and London Marathon (April 21st, 2024) took place last month.

In the men's race, Sisay Lemma of Ethiopia won with a time of 2:06:17, the 10th fastest time in the race's history. Lemma pulled away early and maintained a blistering pace, running the first half in 1:00:19 - 99 seconds faster than the course record pace. He held off a late charge from fellow Ethiopian Mohamed Esa, who finished second, and two-time champion Evans Chebet, who was third.

In the women's race, Hellen Obiri of Kenya defended her 2023 title, winning in 2:22:37. Obiri outsprinted fellow Kenyan Sharon Lokedi in the final miles to become the first woman to win back-to-back Boston Marathons since 2005. Two-time champion Edna Kiplagat finished third.

In the wheelchair divisions, Marcel Hug of Switzerland won the men's race in a new course record time of 1:15:33, bettering his own previous record. American Daniel Romanchuk finished second, with Britain's David Weir third. In the women's wheelchair race, Britain's Eden Rainbow-Cooper won her first Boston title in 1:35:11

Peres Jepchirchir of Kenya won the women's race in a women's-only world record time of 2:16:16. This was Jepchirchir's third major marathon victory, having previously won the 2021 New York City Marathon and 2022 Boston Marathon. She broke the previous women's-only world record of 2:17:01 set by Mary Keitany in 2017.

In the men's race, Alexander Munyao of Kenya won with a time of 2:04:01. Kenenisa Bekele of Ethiopia finished second in 2:04:15

In the wheelchair races, Marcel Hug of Switzerland won the men's event in 1:28:35, while Catherine Debrunner of Switzerland won the women's race in 1:38:54.The 2024 London Marathon saw a record-breaking 578,374 applicants for the race through the ballot. Over 50,000 runners ultimately registered to compete in the event

COMMUNITY SPOTLIGHT

SARR - San Antonio Road Runners, founded in 1973 just organized 50^th SARR Mission 5K, 10K and Half Marathon on April 21^st , 2024. I learned about this amazing 1700+ SARR running community when running this years half marathon and had the opportunity to sit down with the president of SARR, Keith Clark. Here are the key highlights from our conversation:

• Founded in 1973, The club was established by local individuals working in government or civil services with a mission to improve lives through running. One of the founding members Al Beck in his mid nineties still visit club events when he can and its always a pleasure to see him.

• Growth: Like many things, SARR started out small. Today SARR has a thriving 1700+ community of runners from all walks of life. SARR 10K race is the oldest 10K race in Texas 

• Values: With a goal to improve physical fitness through fellowship, fun and fitness, SARR believe in going out there and have fun.

• Community: SARR organizes 11-12 races per year along with multiple training programs supporting beginner to advanced runners. Some noteworthy races are : May The Fourth Be With You (Star Wars themed race), Freedom Day Run on July 4th, Prickly Pear Trail Run (selected by RRCA as a national championship run) and obviously Mission Run (5K, 10K, Half Marathon) during the Fiesta in San Antonio. Trail runs are huge part of SARR community.

• Leading the community: SARR is led by 10 member volunteer board who supports the desires and needs of the SARR community. SARR board is involved with San Antonio Mayor’s fitness council. SARR and its board was also instrumental working with Road Runners of America (RRCA) to get San Antonio the designation of runner friendly community.

• Wanna join a SARR event? SARR have a lot of organized runs through Meetup app throughout the year. So if if you are visiting San Antonio and wanna join for a run with the SARR community, find a meetup that works for you. Some of the fun meetups are running through the San Antonio Riverwalk, Runs @Palladium etc.

You can watch the full conversation here (includes how Keith and his wife joined SARR and values he got being part of this wonderful community):

WHAT’S NEW AT TRAXAMO

Stay tuned for the next podcast on Traxamo platform in May’2024. Make sure to subscribe to Traxamo channel get notified on the upcoming podcast episodes, you don’t want to miss them.

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