1 % Better - Hidden Stories in Sport 1% Better Podcast

This week is all about rules. Some athletes and teams are good enough to make the sport change them, others break them and some sports are evolving and changing them. We also have our regular segments including our 1% Better Challenge and some listener questions. 

(00:00) Introduction

(02:20) David’s Brooklyn Half Marathon Efforts

(04:32) Xylon’s Training and Carrying Fatigue

(07:07) Comrades Marathon Programs and Taper

(09:43) Community Shoutouts

(10:47) Recovery, Inflammation and Ice Baths

(15:10) Barefoot Training and Foot Strength

(18:40) World Rugby Law Changes

(24:05) Sport’s Changing the Rules Because of Dominance of an Individual

(27:34) Taylor Knibb’s Qualification for a Second Olympic Event

(31:30) A Businessman Paying Prize Money to a Boston Marathon Winner who Finished behind someone found to be Doping

(35:00) UTMB World Series Drug Testing Athletes

(44:54) How Much do the Top Trail Runners Earn?

(47:30) The FA Preventing Heading in Youth Football/Soccer

(54:23) The May 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

David’s Newsletter/article on Barefoot https://healthperformancenexus.substack.com/p/barefoot-benefits 

Article About Businessman Donating Money-

https://www.runnersworld.com/news/a60801322/buzunesh-deba-prize-money-boston-marathon/ 

Article about UTMB Drug Testinghttps://www.endurancesportswire.com/anti-doping-utmb-group-strengthens-its-commitment-to-clean-trail-running/ 

Article on FA Banning Headinghttps://www.bbc.co.uk/newsround/articles/c97z8dm7g11o#:~:text=The%20Football%20Association%20(FA)%20is,club%20and%20affiliated%20school%20matches. 

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This week’s episode is a big one on shoes and choosing shoes. We touch on a listener question about nutrition during taper before diving into our interview with our guest Michal ‘Nitta’ Nitschke. He joins us and explains all things choosing shoes, injury risk and how shoes have evolved. 

(00:00) Introduction 

(00:24) Xylon complains about heat training 

(01:35) Dave’s Running Plans

(03:57) Community Shoutouts

(05:13) Nutritional Intake During Taper

(10:30) Interview Starts

(12:16) How did Michael get into sport

(14:28) How did Michael end up in podiatry 

(17:10) What was Michael’s first running shoe 

(18:21) Recreational runners and injury risk factors (21:04) The role of devices as run mileage increases

(22:08) What evolution have we seen in shoes? 

(26:34) How do you choose running shoes? 

(32:09) How do you select a second running shoe in addition to your first pair? 

(36:06) The biggest technological advancement in footwear in they last 2 decades 

(37:40) Footprint surface area and its importance

(38:43) How do you choose a third shoe if you want one? 

(40:40) Examples of some shoes in different categories 

(42:26) Two different ways to use a second shoe 

(43:01) How long do shoes last?

(47:27) Is it wise to just buy the next version of your current shoe? 

(50:44) Should you be training in supershoes? 

(57:40) What are some features to look for in a shoe when injured? 

(61:58) Should you run the Comrades in a supershoe?

(65:35) Michael’s marathon training for his 2:33 

(68:30) What creates injuries in runners?

(71:02) The 4 F’s of footwear 

(71:52) The decision about a second shoe as a key one 

(73:53) 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner



Michael’s Instagram, Strava and Practice Website. 

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This week we discuss the health benefits of mass participation sporting events and their risks, we touch on Kylian Mbappe racing Usain bolt and finally Red Bull’s acquisition of Bora-Hansgrohe before we talk about the use of nicotine in sports in response to a listener question. 

(00:00) Introduction 

(01:54) Xylon going Rogue on his Training

(05:15) Chicken Liver and it’s Health Benefits  

(07:08) David’s Trip in the Alps 

(09:16) Community Shoutouts 

(10:31) Listener Question about Heat Training and CORE Temperature Sensor 

(18:00) Benefits and Risks of Mass Participation Sporting Events 

(23:50) Why Would an Arrhythmia mean that someone needs to Stop a Professional Sporting Career

(26:54) Red Bull Buying Bora-Hansgrohe 

(31:24) Kylian Mbappe racing Usain Bolt 

(35:50) Doctors Office, Emma Coburn’s Broken Ankle 

(39:18) Nicotine in Sports - Listener Question 

(39:54) How does Nicotine Work?

(41:24) What are the Forms of Nicotine that People can use?

(43:11) What are the Benefits of Nicotine?

(45:58) What are the Risks of Nicotine Use?

(47:54) What is the Research on Nicotine in the Sporting Realm?

(49:53) Is Nicotine on the Banned Substances List?  

(51:47) 1% Better Challenge



Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast



If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner



Article on Red Bull-Bora-Hansgrohe 

https://www.cyclingweekly.com/racing/new-team-philosophy-no-foreign-investment-and-red-bull-helmets-inside-the-red-bull-bora-hansgrohe-deal 



Article on All Cause Mortality and Mass Participation Events- 

https://www.researchgate.net/publication/377994179_All-cause_mortality_risks_among_participants_in_mass-participation_sporting_events 



Article About Usain Bolt vs Kylian Mbappe

https://www.goal.com/en/lists/psg-superstar-kylian-mbappe-agrees-100m-sprint-challenge-usain-bolt-rates-chances-against-olympic-legend/blt10ad068f7bf2e17f#cs3081571ff2a39f26 



Articles on Nicotine and Performance- 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151730/ 

https://www.wada-ama.org/sites/default/files/resources/files/final_report_13c35cc_pr._chiamulera.pdf 

https://www.researchgate.net/publication/346115253_Practitioner_observations_of_oral_nicotine_use_in_elite_sport_You_snus_you_lose 



Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com



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Xylon and David cover some NIL news out of high school, they discuss how absurd the Kenyan Olympic marathon teams are and some strange doping news out of China. They briefly touch on IM Texas results and get to quite a bit of injury news between Bell’s Palsy, a rib stress fracture and some cardiac arrhythmias. They also debut some new branding and May’s 1% Better challenge.



(00:00) Introduction

(01:19) Xylon Doing Some Heat Training

(04:05) Monitoring Heat Adaptation

(06:00) David’s training, Bumping up the Cardiovascular Load and Reducing Mechanical Load 

(07:42) Community Shoutouts 

(07:54) Listener Question about Fueling 

(08:40) Race day Breakfast Recommendations 

(10:05) Gut training and GI distress

(12:55) New Branding for the Podcast

(14:00) Kenyan Marathon Team Selection

(18:19) Eliud Kipchoge’s Chances of Winning Another Olympic Gold in Paris  

(21:10) Addy Ritzenhein’s NIL deal with On running 

(24:18) NIL’s Implications for Competitive Balance 

(27:19) Chinese Doping Story 

(38:00) The Doctor’s Office

(38:17) Joel Embiid’s Bell’s Palsy

(40:05) Lionel Sanders’ Rib Stress Fractures

(42:54) Anna Shackley’s Retirement due to Heart Arrhythmia 

(49:06) IM Texas Brief Recap

(51:52) May’s 1% Better Challenge 



Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner



About Anna Shackley-

https://www.bbc.com/sport/cycling/68828634 



Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com



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After some recapping of the Marathon majors and a potential for an Olympic Duathlon, the guys talk about the prevalence of underfueling in endurance athletes, reviewing a recently released paper. 



(00:00) Introduction 

(00:43) Cycling Feed Zones and Crashes 

(03:59) Xylon’s lack of Training 

(07:16) David’s Training 

(09:00) Community Shoutouts 

(11:32) Why is the Women’s only Marathon World Record so much slower than the Women’s Marathon World Record 

(15:33) Boston Marathon Observations 

(21:03) London Marathon Observations

(24:19) The Seine River Water Quality Issues for the Paris Olympics

(27:08) Underfuellng in Endurance Athletes 

(31:08) Overview of Fuelling in the Study 

(32:10) What were the Carbohydrate Intakes in the Study

(37:27) Caffeine Intake in Endurance Athletes

(39:57) Fluid Intake in Endurance Athletes

(40:25) What are Recommended Fueling Guidelines for Athletes 

(42:10) When to Fuel with Fat & Protein and Flavour Fatigue

(44:53) Recommended Caffeine Intakes and Using Caffeine in a Race

(50:10) Should you Train your Gut for Race Nutrition? 

(53:17) Fueling for Low Intensity vs High Intensity

(59:38) What Causes GI Issues on Race day?

(60:53) Pre Exercise and Post Exercise Nutrition Recommendations

(64:57) 1% Better Challenge



Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner



Article on Underfuelling in Triathlon and Mountain Running- 

https://pubmed.ncbi.nlm.nih.gov/38257082/ 



Article on Underfueling in Trailrunning-

https://pubmed.ncbi.nlm.nih.gov/33371706/  



Paper on Recovery 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796021/#:~:text=There%20is%20not%20a%20single,Refuel%2C%20Repair%2C%20and%20Rest. 



Paper on Creatine & Carbohydrate Coingestion  

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974290/ 

Fueling Guidelines

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008807/ 

Article on Training the Gut

https://pubmed.ncbi.nlm.nih.gov/28332114/ 



Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com



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Episode 7 sees us review Xylon’s Two Oceans run, premier a new segment and briefly review the T1-00 Singapore before diving into the main part of the episode, a timely review of the latest in research on Supershoes. 



(00:00) Introduction

(00:25) Xylon’s Two Oceans Review

(08:41) David’s training update 

(11:21) Community Shoutouts 

(12:08) Update on Wout van Aert 

(13:26) New segment announcement The Doctor’s Office 

(13:36) Magnus Ditlev’s Scaphoid Injury 

(16:40) Singapore 100 Jeopardy 

(17:36) Cooling techniques and performing in the heat

(21:00) Update on Supershoe research 

(21:36) How much do supershoes help elite runners?

(29:06) What are the benefits of supershoes to normal runners? 

(41:48) How long do supershoes last?  

(46:15) David’s reason for being a late adopter of supershoes.  

(48:26) Why do supershoes help?

(52:40) How to choose shoes and supershoes

(57:12) How individual are responses to supershoes?



Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner



Article on Supershoes Improving Performance of Elites - 

Willwacher S, Mai P, Helwig J, Hipper M, Utku B, Robbin J. Does Advanced Footwear Technology Improve Track and Road Racing Performance? An Explorative Analysis Based on the 100 Best Yearly Performances in the World Between 2010 and 2022. Sports Med Open. 2024 Feb 8;10(1):14. doi: 10.1186/s40798-024-00683-y. PMID: 38332220; PMCID: PMC10853158.

Articles on Supershoes Benefiting Non-elites - 

Paradisis, G. P., Zacharogiannis, E., Bissas, A., & Hanley, B. (2023). Recreational Runners Gain Physiological and Biomechanical Benefits From Super Shoes at Marathon Paces. International Journal of Sports Physiology and Performance, 18(12), 1420-1426. Retrieved Mar 25, 2024, from https://doi.org/10.1123/ijspp.2023-0115

Joubert, D. P., Dominy, T. A., & Burns, G. T. (2023). Effects of Highly Cushioned and Resilient Racing Shoes on Running Economy at Slower Running Speeds. International Journal of Sports Physiology and Performance, 18(2), 164-170. Retrieved Mar 25, 2024, from https://doi.org/10.1123/ijspp.2022-0227

Article on Running Economy in New & Old EVA vs PEBA shoes - 

Rodrigo-Carranza V, Hoogkamer W, González-Ravé JM, et al. Influence of different midsole foam in advanced footwear technology use on running economy and biomechanics in trained runners. Scand J Med Sci Sports. 2024; 34:e14526. doi:10.1111/sms.14526

Article on Midsole Thickness - 

Zach B. Barrons, John W. Wannop & Darren J. Stefanyshyn (2023) The Influence of Footwear Midsole Thickness on Running Economy and Frontal Plane Ankle Stability, Footwear Science, 15:3, 155-160, DOI: 10.1080/19424280.2023.2218321  

Article on Running Power and Supershoe Selection - 

Joubert, Dustin P.1; Oehlert, Garrett M.2; Jones, Eric J.2; Burns, Geoffrey T.3. Running Power Metrics Inversely Related To Oxygen Consumption In Advanced Racing Shoes: 160. Medicine & Science in Sports & Exercise 55(9S):p 41, September 2023. | DOI: 10.1249/01.mss.0000980096.63719.db

Article on Variability of Running Economy between Individuals in different Supershoes-

Knopp M, Muñiz-Pardos B, Wackerhage H, Schönfelder M, Guppy F, Pitsiladis Y, Ruiz D. Variability in Running Economy of Kenyan World-Class and European Amateur Male Runners with Advanced Footwear Running Technology: Experimental and Meta-analysis Results. Sports Med. 2023 Jun;53(6):1255-1271. doi: 10.1007/s40279-023-01816-1. Epub 2023 Mar 2. PMID: 36862339; PMCID: PMC10185608.

Article on Shoe Comfort and Running Economy -  

Van Alsenoy K, van der L