How endurance running affects cholesterol

 Last year's blood test results were alarming: my LDL cholesterol was high (as usual, due to genetic reasons), but what impressed me most was that this time the triglycerides value was over the safe threshold, too. I had to take some measures, but I did not want to resort to the hideous statins. So I ran. But differently: I put aside new record attempts and focused on endurance running instead, as I read that this mode is more effective in reducing trigs and LDL values. Constance was the key word in 2024: no matter what, I managed to run not less than 100 km every month, and to walk not less than 8,5 km a day (equivalent to 10000 steps). After a year, I covered a distance which was inferior if compared to my performance in 2023, but that kept me moving for a higher amount of time, as I ran slower and longer. It wasn't fun, but the effort paid off: the HDL values went up by more than 10 points, LDL decreased and trigs were almost halved! I should mention that I considerably cut on alcohol, sweet things, milk & cheese, red meat, beverages rich in sugar and junk food. Way to go!

10000+ steps a day!

Mission accomplished: in 2024 I set myself the 10K-a-day goal and now, on 1 January 2025, I can proudly say that I achieved it. As a matter of fact, my Garmin Vivoactive (still alive and kicking after 3 years) claims that I walked, on average, 10328 steps every day, from 1 January to 31 December 2024. By the way, 10K steps roughly equal 8,5 Km (more, if you run). It was not easy, as I went through days when walking and running was not possible, due to travelling, working, harsh weather, sickness. However, I tried to walk every day even during those days when the conditions were not favourable. Some days I walked less than 10K, and this means that I had to catch up the following days, by walking some extra steps. My sub-goal was to reach at least 300K or 310K monthly steps, according to the days of each month (except for February, that had 29 days in 2024). Concerning the benefits, I registered the following positive effects on my mind & body:

- my body weight was pretty constant throughout the whole year, with very few variation (+/- 2 kg);

- when I came back from my daily walk, I usually had some great ideas for my job (new concepts for activities, catchy titles for projects, interesting topics to be explored);

- my mood generally improved, even if the positive effect on mood was stronger when I ran more than 5 km.

3-year running report

 In January 2022 I bought my Garmin Vivoactive and I started monitoring my running performances. If in 2022 and 2023 I mainly focused on running fast and setting new personal records, this year I aimed at maintaining a good health level, decreasing speed and increasing running time. I set myself two goals: 1) to walk at least 10.000 steps a day; 2) to run not less than 100 km a month. Now that we (almost) reach the end of the year, I can proudly say that I achieved both. The first objective is related, as always, to my cholesterol values: the increased performing time should contribute decreasing the LDL value. But this is an hypothesis that only the next blood test will confirm, at the beginning of 2025. 

In spite of the usual season flu & cold, stomach problems and a heel injury, this year I managed to reach my goal, running a total distance of 1300 km (108 monthly km, 25 weekly km).  I ran 134 hours and 55 minutes (2023: 100 h. and 45 m.; 2022: 131 h. and 47 m.). 

2024 Running distance - 1300 Km

2023 Running distance - 1066 Km

2022 Running distance - 1468 Km

Swimming performance

If you live in an island, the summer season is ideal not only for running, but also for swimming! Here is the review of the swimming performances detected by my Garmin Vivoactive 4S over the last 3 years.

 

I mostly swam in open water, occasionally in swimming pools. Therefore, the distances in the chart are approximations, as my smartwatch doesn't accurately measure distances when swimming in the sea. 

First ASICS shoes

Maybe due to its Latin acronym (ASICS stands for Anima Sana In Corpore Sano, or "sound soul in a sound body") I always thought that this company was created and based in Italy, but I was wrong: it's Japanese. After a heel injury which forced me to stop running for a couple of weeks, I made up my mind and opted for a running shoe specifically deisgned for overpronators like me. I didn't want to spend lots of money but at the same time I intended to purchase a quality product which protected me from similar problems. The choice fell on the ASICS Gel-roadmile 1, bought at Decathlon store at a (more or less) honest price of 99 € (I say "more or less" because one week after my purchase I saw an ad of the Roadmile 2 sold at 89 € - but maybe the first version is better!). Anyway, they were on sale and their full price was (allegedly) 129 €. 

Although my current shape doesn't allow me to test them properly, I feel that they are the right choice. A special "gel" support on the back of the sole should protect my heel during long runs [update: the softness is provided rather by the foam of the sole, the gel contribution is minimal or zero - according to Solereview], while the plush upper ensures comfort. The sole is wide and reminds the one you can find on the Skeckers. It is not the lighter shoe in the market (275 g.) nor the faster, but for it is more responsive, comfortable and protective than the Adidas Supernova, which I am going to use only when riding my bycicle from now on (after more than 800 km). I am not a big fan of the blue-yellow combination, but all in all I expect to spend pleasant hours wearing them during slow or medium pace sessions. 

On a YouTube video, I found out that these shoes belong to the ASICS "support segment", which includes similar models such as GT 2000-12 (this model doesn't have the inner wedge), Gel Ziruss 7, Gel Glorify 5 and Gel Kinjo. All these versions ensure stability and control through a wider base, higher side walls and additional stiff elements on the midsole (however, these features make the shoes less dynamic). Further reviews  confirm the quality of these models and the customers' satisfaction.

Update after 50 km: really, no comparison with the cheap Adidas Supernova, which did not provide any responsiveness. These Asics are really soft and comfortable, not that heavy and most of all responsive. When I increase speed and run with the forefoot, I can feel a return of energy, unlike the Adidas, which gave me the impression to absorb the efforts due to a very rigid sole. With the Asics, I feel like bouncing whenever I sprint, and when running on low paces I perceive the softness of the shoes (these days I have been running with a slight pain on my heel, consequence of a tallonitis in a process of recovery). 

New blue entry

 Getting a pair of Nike Zoom Streak (any "family member", like LT, 6 or 7) is getting nowadays more and more difficult, as these models are currently discontinued and online shops do not display them anymore in their digital shelves. The only available resources are private runners, who sell them at different prices and at different conditions. I was lucky enough to find a honest vendor on Vinted, who offered his blue Nike Streak 6 for a unbeatable price: 37,45 € (being my first deal with Vinted, I wasn't asked to add any delivery cost). This bargain makes these new blue toys my cheapest purchase of a pair of shoes belonging to a Streak series. Considering that their conditions are excellent (the owner used them only a couple if times on the track field) I can say that I am more than happy: I am satisfied! 

Belated Birthday Run

Since I-don't-remember-when, I have celebrated my birthday with a 10 km, sub 5 min/km run (and not with a multi-layered cake). This year, I probably spent the most problematic birthday of my life, suffering from a relentless fit of reflux, which nagged me for 2 month with no pause. After consulting a specialist and starting a strict diet, I am (more or less) fit again. Of course, at the end of March it was unthinkable to make the run, and later in May I was busy with a training course at the Council of Europe in Strasbourg. Finally, on June the 1st, I summoned all my strengths and completed the (belated) birthday run in 49'10" (average: 4'55" per km). At the end of the performance I was particularly tired and this is a sign that I haven't fully achieved my best shape, but there is ample time to work on that this summer.