AORTA News: November 28th, 2022

Auburn Toys for Tots 1-Mile, 5K, 10K
- Date: Saturday, December 10, 2022
- Location: Wrights Mill Road Elementary
- Time: 8:00 AM (1-Mile Fun Run)
            8:30 AM (5K/10K)
- Distance(s): 1-Mile, 5K, 10K
Charity: AORTA’s popular annual Toys for Tots race is scheduled for Saturday, December 10th, and
 once again will start/finish at Wrights Mill Road Elementary School. There will be 3 races, a 

1 mile fun run, 5K and 10K.  Cost is only $15 for the 1-Mile and $25 for either the 5K or 10K. All registered runners are requested to donate a new, unwrapped toy as part of their registration. Awards will be presented at the end of the race.

 Most importantly, all toys and proceeds will be donated and distributed to disadvantaged children in the area.

Upcoming Races

Jingle Jog 5K & Santa Stroll 1-Mile
- DateSaturday, December 3rd, 2022
- Location
: Toomer's Corner, Downtown Auburn
- Time
: 6:30 AM (Santa Stroll Fun Run/Walk)
            7:00 AM (Jingle Jog 5K)
- Distance(s:)
 1-Mile, 5K
- Fee:
 $20 (Jingle Jog), $15 (Santa Stroll)
  * Registration Fees go up after October 28th
- Description
: The Jingle Jog 5k and Santa Stroll Fun Run are back in 2022 – so pull out those ugly sweaters and get ready to run again! Join Active Auburn as we ring in the holiday season in style!

Weekly Whimsy

Your Thinking About Metabolism Is All Wrong
Allison Goldstein, Runner’s World

We run for all sorts of reasons. Some of us run because we like how it makes us feel. Others run to scratch a competitive itch. 

For those who run to manage their weight, however, a bit of bad news: running may burn some calories, but it will not “boost” your metabolism—at least not in the long run.

Science has shown that, at a population level, people vary in how many calories they burn every day. What has remained unknown is whether that variation is due to people burning a ton of calories one day and only a few the next, or if it’s because certain groups of people have consistently fast or slow metabolisms.

A recent study published in Nature Communications has helped answer the question of if metabolism is a static trait or not. The researchers showed that individuals’ metabolisms vary by 20 percent or more from person to person regardless of activity level or body composition. (So, no, being on the skinnier side is not evidence that you have a faster metabolism.) However, your individual metabolic rate—fast or slow—doesn’t vary over time.

“Total energy expenditure, which we call the total calories you burn every day, is a repeatable measure like height or other things that are stable for you,” said Herman Pontzer, Ph.D., an associate professor of evolutionary anthropology at Duke University, author of the book Burn on human metabolism, and one of the study’s lead researchers.

To come to this conclusion, Pontzer and his coauthors drew from a database of studies that measured metabolism using a technique called doubly labeled water. Participants in these studies drank a glass of water containing isotopes of hydrogen and oxygen, which scientists can track in the body. How quickly the subjects lost each of those isotopes—to things like pee, sweat, and breathing—revealed how many calories they had burned in that time. Ergo, “total energy expenditure,” i.e., metabolism.

Pontzer’s research team looked at more than 300 adults in the database whose total energy expenditures had been measured at two time points, ranging from two weeks to more than eight years. They then adjusted for body size and composition—because more cells burn more calories, and different types of cells (e.g., fat vs. muscle) burn calories at different rates—and determined whether someone had a “fast” or “slow” metabolism by seeing whether they burned more or fewer calories than would be expected for someone with those attributes. 

“If you’re a high-metabolism person, you’ll have that high metabolism for your body size today, and you’ll have it again when we measure you again in a few months or even a few years,” Pontzer said. “And it works on the other side too: if you’re a slow-metabolism person today, you’ll have a slow metabolism in a couple months or a couple years.”

Does a slow metabolism mean I’ll gain weight?
This finding led to the researchers’ second question: if you have a fast metabolism, are you protected against weight gain? And conversely, if you have a slow metabolism, are you doomed to gain weight?

“That is the premise of every exercise program in the world,” Pontzer said, “and it’s wrong.”

As humans, we match our energy needs with greater than 99 percent accuracy. The problem is that, due to the food environment in which most of us live, that 1 percent mismatch is consistently in the same direction: overconsumption. 

Running is not a magic “metabolism booster”
Now, the seemingly obvious caveat is that the people in this study were not specifically runners. However, Pontzer says that most runners aren’t that different in how much energy they expend, over the course of time, compared to regularly active individuals.

“We think of exercise as putting our foot on the gas of our metabolism. That’s not the right way to think about it,” said Pontzer.

Exercise is complex: it affects how our body regulates all of its cells, and that in turn affects things like feelings of hunger and fullness, immune function, and even behavior. Ultimately, Pontzer said, while runners will obviously see day-to-day fluctuations in the energy they burn—more on long-run days than, say, recovery days—our bodies adjust how much energy we’re expending during our non-exercise hours to keep the total daily caloric burn within a fairly narrow range. You only need to look at how seriously elite athletes take their rest to see this balancing act in action.

“I don’t think there’s a researcher out there who’s looked at the data and doesn’t understand how important exercise is for health,” Pontzer said. “But there’s an academic debate as to why it’s important for health. There are people who really don’t want to give up the idea that there’s this weight control effect, but I just don’t see the data there. Maybe on the margins, but not as a big factor.”

Ultimately, Pontzer points to diet as the biggest lever people have to pull when it comes to managing weight. Of course, that doesn’t mean it’s easy. “The food environments that we’ve built for ourselves really make it hard for people to maintain a healthy bodyweight,” he said.

The good news is that physical activity does seem to have an effect on regulating consumption—those who exercise are, broadly speaking, less likely to overeat than those who don’t. So if you’re running to manage weight, don’t ditch your trainers.

Link to Runner’s World Article

Quote of the Week

      “Please tell me I’m not the only one who

        talks to themselves when they run.

          Seriously, I have some of the best 

              conversations when I’m running.."

                                         - Unknown

Video of the Week

Hood to Trail (14:51)

** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process or service. 

Ongoing Events

AORTA Custom Headbands and Headlamps For Sale!
The 600/1200 Mile awardees received theirs. Now get your own!  The fall season is just around the corner along with cooler weather and darker mornings. Be safe during those early AM runs with your AORTA club headlamp! This isn’t a cheap knock-off, but a CREE headlamp with high, low and strobe modes, an adjustable tilt housing, and comfortable padded headband to safely view the path ahead. As the temperatures start to drop, your ears will thank you when you wear this quality AORTA embroidered fleece headband. Both items will be available for sale at our Saturday group runs. Quantities are limited so get yours before they're gone!

RunGo For Turn-By-Turn Directions!
RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.

Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.

Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail to make alternative arrangements (we deliver!).

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