Have you ever wondered what was going on in the brains of ultra marathon runners? Well, according to a new study published in the American Journal of Biological Anthropology, there could be clues in there towards our evolutionary past.
Researchers from Loughborough University studied the brains of ultra endurance athletes competing in two five-day 250km races in Jordan and Sri Lanka. They found that runners who lost weight during those events showed ‘significant adaptation of cognitive function to promote foraging ability’. It would seem our hunter-gatherer past is never too far away.
The significant increase in performance of cognitive tasks linked to foraging ability, suggests a drive to find food and increase survival chances when the body is under ‘periods of energetic stress’, according to the research.
The study, delivered in collaboration with Professor Jay Stock from Western University, Canada and Professor Jonathan Wells from University College London, states that the changes are believed to happen as the ‘athletes’ brains remodelled to counteract a negative change in the environment’.
Speaking on the results, lead author of the study and lecturer in physiology at Loughborough University’s School of Sport, Exercise and Health Sciences, Dr Danny Longman says: ‘Throughout the human evolutionary journey, our ancestors regularly faced food insecurity and energetic stress.’
‘Here, we worked with ultra-marathon runners to study how our brains might adapt during conditions of energetic stress,’ he explains. ‘In runners covering distances of 250km (155 miles), we found a significant increase in performance in cognitive tasks linked to foraging ability. This has clear adaptive value, as an improved ability to find food would increase survival chances.’
The study looked at cognitive plasticity – or in simple terms: the ability of the brain to adapt – across three key cognitive domains. Researchers found that while the cohort of athletes were under conditions of energetic deficit, performance in tasks of spatial working memory (i.e. storing location information, landscape navigation, facilitating resource location and calorie acquisition) increased.
However, while reaction time remained unchanged, episodic memory performance (the ability to recall information about specific events) decreased, therefore the researchers concluded that the tasks related to foraging were prioritised at the expense of episodic memory performance.
Interestingly, a previous study found that there are food biases at play when it comes to spatial working memory: a 2020 paper, published in the journal, Appetite, found that locations of calorie-rich and savoury foods were recalled more accurately than the locations of calorie-poor or sweet foods.
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<h2 class=”body-h2″>Can running weaken the pelvic floor?</h2><p>According to Mulindwa, there are a few ways that running can potentially weaken the pelvic floor.</p><p><strong>High-impact exercise:</strong> Running involves repetitive impact on the pelvic floor, which can strain the muscles if they are not strong enough to withstand the pressure.</p><p><strong>Inadequate pelvic floor strength: </strong>If the pelvic floor muscles are already weak or compromised, running can exacerbate the issue. Regular pelvic floor exercises are important in both preventing and reversing any damage.</p><p><strong>Incorrect form:</strong> Poor running form can lead to improper alignment and increased pressure on the pelvic floor muscles.</p><h2 class=”body-h2″><strong>Why is pelvic floor strength important?</strong></h2><p>When it comes to running specifically, a strong pelvic floor is crucial for a number of reasons.<br></p><p>’The pelvic floor is an essential part of the <a href=” target=”_blank”>core musculature</a>,’ explains Mulindwa. ‘A <a href=” target=”_blank”>strong core</a>, including the pelvic floor, provides stability and balance while running, leading to improved running form and <a href=” target=”_blank”>reduced risk of injuries.</a>'</p><p>Weak pelvic floor muscles can contribute to <a href=” target=”_blank”>lower back pain</a> during running, so strengthening the pelvic floor can alleviate this discomfort and enhance overall spinal stability.</p><p>’A strong and stable pelvic floor can translate into improved running performance by allowing the muscles to work more efficiently, optimising stride length, and reducing energy wastage,’ adds Mulindwa. <br></p><p>To maintain or improve pelvic floor strength, you can incorporate specific pelvic floor exercises, such as kegel balls, into your regular training routine. It’s also essential to pay attention to any signs of pelvic floor dysfunction and seek professional guidance if needed, says Mulindwa. </p><p>’Additionally, overall core strength and stability training, along with proper running mechanics and appropriate <a href=” target=”_blank”>warm-up</a> and <a href=” target=”_blank”>cool-down routines</a>, can further support the pelvic floor and contribute to better running performance and overall wellbeing.'</p><h2 class=”body-h2″><strong>Types of pelvic floor trainer</strong> </h2><p>Pelvic floor trainers range from basic to advanced, with variations in price. There are generally three main types:</p><p> <strong>Kegel balls:</strong> Small, weighted balls that are pushed inside the vagina. They come in several weights and sizes, with the idea being you find one that you’re comfortable with and progress to a heavier weight as you build strength. Most kegel balls require you to do the squeezing and relaxing yourself, but some (like the My Viv kegel trainer below) come with a handheld remote and do the work for you. </p><p> <strong>Electrical stimulation: </strong>This type of device is often recommended for people with a very <a href=” target=”_blank”>weak pelvic floor</a>, who struggle to do the squeezing themselves. It produces a painless electrical current which stimulates the muscles to contract and relax<strong>.</strong></p><p> <strong>Biofeedback: </strong>The gold standard of pelvic floor training. These devices are able to detect the direction of your pelvic floor contractions and provide personalised feedback to help you perform the exercises correctly. The more premium options even come with integrated apps and gamified exercises to enhance your motivation. </p><h2 class=”body-h2″><strong>Do pelvic floor trainers work?</strong></h2><p><strong></strong>Pelvic floor trainers can be effective for many people when used correctly and consistently, says Mulindwa. ‘They work by providing resistance to help you target and exercise the <a href=” target=”_blank”>pelvic floor muscles</a>, but they can also help individuals become more aware of their pelvic floor muscles and how to control them.'</p><p>The frequency and duration of using a <a href=” target=”_blank”>pelvic floor trainer</a> can vary depending on individual needs and recommendations from healthcare professionals. </p><p>If you are new to pelvic floor exercises or trainers, start slowly and gradually increase the intensity and duration of your workouts, says Mulindwa. ‘To see meaningful results, consistency is essential. Aim to incorporate pelvic floor training into your daily routine, but be mindful of not overdoing it. A few sessions per week may be sufficient for some individuals, while others may benefit from daily exercises.'</p><p>In the beginning, a session of five to 10 minutes can be adequate, she adds. As your pelvic floor muscles strengthen and you become more comfortable with the exercises, you can extend the duration to 15 to 20 minutes per session.</p><p>While using a pelvic floor trainer is effective, it’s also beneficial to incorporate other pelvic floor exercises into your routine, such as traditional kegel exercises or <a href=” target=”_blank”>yoga poses</a> that target the pelvic region.</p><p>Finally, be patient, says Mulindwa. ‘Strengthening the pelvic floor muscles takes time, and results may not be immediate. Be patient and consistent with your training, and you should see improvements over time.'</p><h2 class=”body-h2″>7 best pelvic floor trainers for runners</h2><p>Here’s our pick of the best devices to strengthen your pelvic floor and prevent mid-run leakage. However, it’s important to note that while pelvic floor trainers can be effective, they may not be suitable for everyone or for all conditions. Before using a pelvic floor trainer, it’s advisable to consult with a healthcare professional, especially if you have any existing medical conditions or concerns.</p>” />
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Elvie Trainer
Dubbed ‘a Fitbit for your pelvic floor’, the Elvie Trainer is a kegel device patented with a force and motion sensor system that detects if you are pushing down (rather than lifting up the pelvic floor muscles) and alerts you via a connected app. The idea is to help you train correctly, and guide your training and progression with real-time feedback. The app also comes with a series of gamified exercises to keep things interesting. You’ll then get a strength score that you can use to track your progress (and trust us, it quickly gets addictive). When you’re not using the Elvie Trainer, it packs away neatly in a small, portable box, and charges via USB. It’s also made from medical-grade silicone, making it easy to clean.
Type: Biofeedback
Lovehoney Health Silicone Kegel Toning Set
Lovehoney Health Silicone Kegel Toning Set
A more simplistic and traditional option, Lovehoney’s kegel balls are made from soft silicone and shaped for easy, progressive training. The set comes with three different weight ranges (50g, 80g and 100g), with the idea being you can increase the weight as you build strength in your pelvic floor. Use a water-based lubricant for best results.
Type: Kegel balls
Perifit Pelvic Floor Exerciser
Perifit Pelvic Floor Exerciser
Similarly to the Elvie Trainer, the Perifit uses a connected app to inject some fun and motivation into pelvic floor training. Simply insert the kegel, start squeezing and view your feedback on the app. There are a tonne of games you can work through, as well as seven different exercise plans depending on your desire, ranging from urge incontinence to post-natal recovery.
Type: Biofeedback
Kegel8
This piece of pelvic tech uses electrical stimulation to contract and relax your pelvic floor muscles, so it’s an ideal device if your pelvic floor is too weak to do traditional ‘squeeze and release’ kegel exercises. Simply insert the probe and choose from 12 different programmes. Don’t be alarmed, though – you should only feel a slightly tingling or knocking sensation. The Kegel8 promises results in 12 weeks.
Type: Electrical stimulation
Kegel8 for Men Pelvic Toner
Kegel8 for Men Pelvic Toner
This works in exactly the same way as the women’s version (above), stimulating the pelvic floor muscles to contract and respond in response to painless electrical pulses. These can be transmitted through an inserted probe or external electrode pads.
Type: Electrical stimulation
Ann Summers My Viv Kegel Trainer Blue
Ann Summers My Viv Kegel Trainer Blue
This remote control kegel trainer has ten settings in various patterns and frequencies to help you strengthen your pelvic floor. It’s USB rechargeable and the remote is wireless to give you full control. It’s also made from body-safe silicone.
Type: Kegel ball
Intiminia KegelSmart
Intiminia is a Swedish brand ‘dedicated to all aspects of women’s health’. Its battery-powered pelvic device also uses biofeedback to guide you through each pelvic floor exercise but without the integrated app of more premium options. The kegel works by measuring your pelvic floor strength and then automatically adapts the intensity for each tightening routine. Like most of the devices in this guide, it’s made from medical-grade silicone, making it safe and easy to use.
Type: Biofeedback (no app)
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