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This Video Shows What Happens to Your Body During a Marathon

This weekend, 50,000 runners will toe the line at the New York City Marathon (the world's largest 26.2!)-and we're guessing that, throughout their training, many of them could relate to the narrator in the quick flick below: “I'm 15 miles into this run,” he says, groaning. “I have another seven to go. I'm losing steam, my legs are cramping, I can barely breathe. I don't know if I can make it another mile!”

While we hope the marathoners feel better than that on Sunday morning, we'll admit it: We've been there.

The video, from the American Chemical Society, goes on to explain the science behind why we “bonk,” “hit the wall,” or, if we're lucky, catch the drug-like runner's high. (Hint: It's got a lot to do with proper training.)

If you've ever wondered why it's important to carbo-load, what that burning feeling in your legs really means, why you sweat so much, and whether you can drink too much water, the answers are here.

RELATED: The 50 Most Gorgeous Running Races in America, State by State

Whether you're racing this weekend or not, give it a watch. Then get out there and go chase that dopamine rush-through NYC's five boroughs or wherever you love to pound the pavement. Good luck, marathoners!

 

Lighter Running Shoes Really Can Make You Faster

If you're gunning for a new 5K PR, you may want to check the scale-for the weight of your shoes, that is. A new study shows that people run slower when wearing heavier sneakers, even if the difference is just a few ounces.

It's long been known that wearing heavier shoes makes runners work harder, and experts have theorized that that would slow them down. (One oft-cited estimate is that for every ounce a runner shaves off her sneakers, she'll run one second faster per mile.) But researchers at the University of Colorado Boulder wanted to find out for sure if this was true.]]

The researchers recruited 18 competitive runners to complete 3,000-meter time trials (about two miles) on an indoor track, once a week for three weeks. Unbeknownst to the runners, small lead pellets were sewn into two of the three pairs of racing flats they wore.

By themselves, the shoes weighed 7 to 8 ounces each, depending on size. The pellets added about 3.5 ounces (or the weight of a deck of cards) per shoe for one pair, and about 10.6 ounces per shoe for the second pair.

RELATED: 3 Signs You Need a New Pair of Running Shoes

To help prevent the runners from detecting extra weight, the researchers put their shoes on for them. Still, the runners noticed the difference: In their time trials, they paced themselves differently-and ran about 1% slower-for every 3.5 ounces of lead added per shoe. The researchers calculated that elite runners wearing shoes 3.5 ounces lighter than normal could potentially run a marathon about 57 seconds faster.

The study also measured how much energy the runners expended by testing their oxygen consumption and carbon dioxide production as they ran on a treadmill wearing each pair of shoes. The results compared well with previous studies-and matched the results of the indoor-track time trial-showing that energy costs rose by about 1% with each 3.5 ounces of extra shoe weight.

RELATED: How to Train for a 5K Race in Just 4 Weeks

Don't go out and buy a new pair of running shoes just yet, though. The researchers note that lighter shoes won't necessarily make a runner faster. The team's previous research has shown that proper cushioning also reduces the energy cost of running-so swapping out foam or other padding for a super-streamlined design could potentially backfire. (Studies have also found that switching to barefoot-style minimalist shoes can raise some runners' injury risk.)

“Lighter is not always better,” said lead author Wouter Hoogkamer, PhD, a researcher in CU's Locomotion Laboratory, in a press release. He recommends that shoppers keep this trade-off in mind when choosing a running shoe that feels good-lightweight still but adequately cushioned-on their feet.

The study was funded by Nike and published in the journal Medicine & Science in Sports & Exercise.

ClassPass Just Changed Its Membership Fee Again and People Are Not Happy

Just as the nation faces an imminent, earth-rumbling change in less than a week as history's worst election cycle finally comes to a close, one super ubiquitous service dropped a fee change that jolted us from our slumber. ClassPass just announced it was dropping its unlimited plan, and rolling out only two membership options: a five-class plan called Base that costs $75 in New York, or a ten-class plan that costs $135 in New York, called Core. (Sorry, but ten classes a month is only two to three classes a week – not enough!)

According to an open letter by ClassPass CEO Payal Kadakia, the Unlimited plan was too costly for the company to continue.

ClassPass pays its studio partners for each class taken, whether on the unlimited package, or otherwise. ClassPass raised its prices twice in the last year in some cities to offset the costs, taking the unlimited plan up to $200 a month in New York, but eventually ClassPass came to the realization that it “couldn't make the plan work.”

Kadakia explained that the unlimited plan was originally intended as a limited promotion for new users but was such an enormous success that the company kept it running far beyond its initial summer-long term.

“I was so taken aback by the promotion's success I focused on nurturing that spark assuming we'd figure out the business model as the company continued to scale,” Kadakia wrote in the surprisingly candid email in which he details the company's struggles.

“The truth is there is a fundamental problem with the Unlimited plan. It can't be a long-term membership option because it doesn't align our business with our promise. What kind of business would we be if we wanted our members to work out less to reduce costs? We'd be sabotaging the vision at the very heart of this company.”

The transparency of the fee hikes may have been a smart move, and the reasoning behind it certainly sound (an unlimited plan that the company has to pay for is in no way sustainable).

However, ClassPass enthusiasts are predictably unhappy, nay are super pissed about the shift.

Personally, we never joined because the constant chatter about their endless price increases reminded us too much of the NYC MTA.

As always, Kramer's got it right. Time to break out our sneaks and bicycles: running, hiking, cycling, and YouTube are all free!

 

This article originally appeared on HelloGiggles.com

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Yes, It's Possible to Exercise Too Much-Here Are the Signs

Hitting the gym almost daily and still not seeing results? Here's how to tell if you're OD'ing on this healthy habit and working out too much-and what to do instead. 

What's the Difference Between LISS and HIIT Workouts?

HIIT (high-intensity interval training) has been the most buzzed-about sweat method for a while, but there's a new approach gaining momentum: LISS, or low-intensity, steady-state cardio. OK, it's not really new (hello, elliptical!). So why the sudden spotlight?

"People are burned out; they're fed up with always pushing to their limits," explains Joe Holder, a Nike running and training coach and a performance training at S10 in New York City. "LISS is a less intense alternative that allows you to decompress while offering full health perks."

You don't need to pick one or the other, adds Anna Victoria, a certified NASM trainer and creator of the Fit Body Guide regimen: "It's about alternating between the two and taking advantage of the fat-burn benefits of all heart-rate training zones," she says.

RELATED: This Is the Best HIIT Workout, According to Science

Here's the essential info on both practices:

LISS

What it is: Cardio performed at a low to moderate intensity-50 to 65 percent of your max heart rate-for a minimum of 45 minutes. Think jogging, swimming, biking to work, or going for a brisk walk. 

Benefits: The relaxed pace of this training method is easier on the joints, helps lower your resting heart rate, and is a great stepping stone for those looking to increase their intensity.

The downsides: Not only is it time-consuming, but as your body adapts, you'll have to up your exercise time to continue to see changes. And it won't boost your muscle mass or strength.

Burn potential: A 150-pound woman can expect to crush about 350 calories in 45 minutes.

RELATED: Here's Why You Get Out of Breath Walking Up the Stars (Even If You're Fit)

HIIT

What it is: A cardio interval technique in which you alternate 20- to 30-second bursts of all-out intense effort (80 to 90 percent of max heart rate) with recovery periods.

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Benefits: You don't have to spend massive amounts of time getting sweaty, and you'll rev your ticker, recruit more muscles, and burn calories even after you've stopped.

The downsides: You can't really reap the benefits of HIIT without an aerobic base. Translation: You still need to get your LISS on. And it may not be safe if you're unfit.

Burn potential: A 150-pound woman can torch roughly 190 calories in 20 minutes.