Hi, I'm a Runner Now (..Maybe?)

Fun fact: I used to be a runner before I had kids. Not a marathoner or even a 10K-er (let’s not get carried away now), but a casual couple-miles-a-day runner. I ran track and cross country in high school and hit the roads for cardio fitness in college into my early pre-kid days.

Then in 2020 I fell in love with at-home, YouTube strength and conditioning-style workouts and thought my running days were over for good.

But I’m recently easing back into running, combined with intermittent fasting for my weight loss goals (it’s working!), and I’ve gotta say, running is humbling but in the best way.

Until today (which you can see in the graph from my Fitbit dashboard below), my resting heart rate has been in the 55-56bpm range for several days in a row, down from an average 61bpm in January and February, 59bpm in March and April, and 57bpm in May. I call that a running win.

As with any new hobby or interest I dabble in, I turn to the world of acupuncture and acupressure (other interests of mine) to see how these things might co-exist and complement each other.

In 2021, Bailey and Liddington published an article titled “Effect of Acupuncture on Physiological Response to Exercise: A Systematic Review.”¹

The review, which assessed 16 randomized controlled trials (RCTs), concluded that acupuncture may significantly enhance recovery heart rate (HR) and reduce blood lactate levels after intense exercise. Notably, 80% of the studies targeting HR recovery reported that acupuncture outperformed no treatment or sham controls. Similarly, 70% of the studies investigating the effects on blood lactate levels found acupuncture more effective than the comparators. However, the evidence regarding acupuncture's impact on maximal oxygen consumption (VO2max) remains inconclusive, with only 57% of the studies finding no significant enhancement compared to control groups.

This compelling evidence supports the efficacy of acupuncture in speeding up recovery processes related to HR and blood lactate post-exercise, making it a viable option for athletes and individuals engaging in high-intensity workouts. However, the mixed results concerning VO2max highlight the need for further research.

Acupressure Works for Running Too!

So there’s some evidence to suggest that acupuncture can be helpful for post-exercise heart rate recovery and the reduction of blood lactate levels. But what about acupressure …any benefit there?

Well, yes, according to a 2018 study by Ahmedov and Filiz!²

Their study explored the impact of acupressure on maximal aerobic capacity (VO2max) among forty healthy young male adults, shedding light on alternative bodywork techniques as viable options for enhancing aerobic performance.

Participants were randomly assigned to either an intervention group, which received a three-minute fingertip massage on specific acupoints (Neiguan, Juque, and Xinshu) covered with capsaicin-dressed heat plasters, or a control group, which received placebo acupressure. Results from the study showed a significant increase in VO2max in the acupressure intervention group. In contrast, the control group saw no significant change in their aerobic capacity.

The findings suggest that acupressure, particularly fingertip point massage at targeted acupoints with heat enhancement, can significantly improve aerobic performance by over 10% in healthy young males. This enhancement is potentially linked to reduced anxiety levels, facilitating better energy utilization during physical activity. The study underscores the potential of acupressure as an effective alternative to traditional exercise methods for boosting aerobic capacity, offering a non-invasive way to enhance athletic performance and overall cardiovascular health.

Regarding post-exercise recovery, a 2013 study³ concluded this: “The present study suggests that acupressure can be considered as the effective recovery method after exercise for the recovery from fatigue and for the enhancing of athletic performance.”

Running Influencer Turns to Acupuncture for Shin Pain

Karoline Olsen, marathon runner & coach, recently posted a reel with this caption about her experience using acupuncture to treat her shin pain:

“Over the last 2 months I’ve done acupuncture consistently once per week to treat my shin pain 💉🪡

I had never tried it before and one of you recommended it🙏🏼

Despite being afraid of needles I am so grateful for my shin getting better even when gradually adding back running volume🤗 Having Mike @acupunctureathlete (Licensed Acupuncturist) along my side as well as my physiotherapist @staroftheseaatc at @prehabsandiego has been so important for me to get through this injury!

Honestly, almost more for the mental support🧠Clarifying that it is not ALL or nothing. It’s not another bone stress injury. I can actually run. And most importantly believing that I will get back to where I want to be with my running❤️

Thank you to ALL experts out there helping us through these difficult times🫶”

The reel:

runnerkarolineolsen

7,240 followers

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Preventing & Treating Summer Sunburn as a Runner

As I wrap up this week’s newsletter, I’m already itching to get outside and run a couple of miles in the heat of the day. Where I live in Texas it’s a hot 🥵 88 degrees Fahrenheit right now (but down from yesterday’s 92 degrees, so who am I to complain?). When I run outside in the direct sun, I’m careful to use mineral sunscreen, especially on my shoulders and face.

People ask, “What’s the best mineral sunscreen?” and as a reminder, this sunscreen by Young Living is what I use — with success — for my very fair-skinned family:

OK, but what if you missed the boat on sunscreen usage and you’re at the point where you’re red and roasted? Miridia Acupuncture Technology just sent their affiliates (I’m on that list) an auriculotherapy protocol from their app Auriculo 360 (get your one-month FREE trial here — commissionable for me and you can cancel anytime) for treating sunburn:

If you start the free trial for Auriculo 360 and you live in the United States (sorry, friends abroad), send me an email ([email protected]) with your Auriculo 360 receipt and I’ll send you a coupon code for a free ear seeds kit (I’ll even pay shipping).

You can use your ear seeds on these (or other) auriculotherapy protocol points to see if you can find natural relief and/or support through this ear acupressure therapy.

Thanks for reading my newsletter, The Pressure Point Pulse! As a reminder, I’m not an acupuncturist or health practitioner of any kind. I just have a huge interest in acupuncture, acupressure, and other natural and holistic therapies rooted in Eastern Medicine. 🍃🪡👂

Sources:

¹ Bailey, S. D., & Liddington, B. (2021). Effect of Acupuncture on Physiological Response to Exercise: A Systematic Review. Int J Sports Exerc Med, 7, 210.

² Ahmedov, S., & Filiz, B. (2018). Effect of Meridian Acupressure on Aerobic Performance of Healthy Young Population: A Randomized Controlled Study. Journal of alternative and complementary medicine (New York, N.Y.), 24(6), 589–595. https://doi.org/10.1089/acm.2017.0089

³ Shin, W. (2013). The effect of convalescent meridian acupressure after exercise on stress hormones and lactic acid concentration changes. Journal of exercise rehabilitation, 9(2), 331.