Waist-to-Height Ratio: How Do You Measure Up?

I'm 52½ years old; 5 feet 9½ inches tall; weigh 162 pounds; and, my waist is 32 inches. I just shared with you some statistics about myself that many people are afraid to share. Think about it. Are you hesitant to share any of this information with anyone? If you are, don't worry. Many people are hesitant about sharing things like their age, weight, and so on. In fact, many lie about it -- to others and to themselves. The fact is that all of us have measurements that define our body, but those measurements don't define WHO we are. Who we are is defined by so many other elements of our lives, such as our interests, jobs, convictions, goals, and more. The statistics of our physical being do not define who we are as a person, but can tell us if we need to make changes as to how we take care of our body.

Have you ever used a waist-to-height ratio calculator? It is a simple way to see if you have a healthy waist-to-height ratio. Since I have a 32-inch waist and am 5 feet 9½ inches tall, my waist-to-height ratio is 46.04, which equates to a healthy, normal weight. However, keep in mind that the calculator provides a general guideline and should not be taken as a definite indicator of your overall health or physique. It’s always best to get a detailed body fat analysis using such techniques as hydrostatic weighing, DEXA scan, or BodPod to accurately determine your lean muscle mass to body fat ratio.

So, what's your waist size? According to the National Institutes of Health (NIH), your waist size is "normal" if it’s 35 inches or less for women or 40 inches or less for men. If your waist size is bigger than this, the NIH states that you’re at risk for health problems like diabetes, heart disease, and high blood pressure. A bigger belly means you’re storing fat, a risk factor for chronic disease. How to measure your waist size:

• Wrap a tape measure around your waist. (The tape measure should be around your bare stomach just above the upper hip bone near your belly button)
• Breathe in, then out, normally.
• Pull the tape measure snug.
• Record your waist size.

If your waist size is larger than normal, set a goal to improve it. Be active 30 to 60 minutes a day. Eat more fruits, vegetables, whole grains, legumes, nuts, and seeds, and less junk food. Set a small goal, like losing one pound a week, until your waist size is in the normal range. Then, keep up those healthy habits for life.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

"Can't Wait To Dip In The Pacific To Feel What Paul Felt"

More and more people are tackling the challenge and adventure of running across America. Most have a support crew following closely in a RV, and promoting charities via coast-to-coast runs is becoming more common. Many seek publicity around every curve in the road, often to promote their charity and sometimes to promote themselves. Growing in popularity is the setting up of online fundraising pages and linking those pages to social media accounts to pull in dollars from people around the world. One runner currently crossing the country has raised $12,000 in his first month on the road -- all by using online fundraising websites. Live satellite tracking, instant online mileage reporting, video blogging, and more are now common for transcontinental runners. I must admit, I'm glad I did my run 11 years ago before the "run across America" challenge became so charity driven and attention seeking. My crossing was pretty quiet from a media standpoint, was funded primarily by myself ($7,000), and didn't have a charity to promote. I ran simply to keep a promise.

One of the several runners/walkers currently taking on the endeavor of crossing the country recently wrote: "Paul Staso is a hero... In 2006, Paul crossed the nation pushing his jogger, Bob... Can't wait to dip in the Pacific to feel what Paul felt." For the past 11 years I've had coast-to-coast crossers mention me online. They usually find this blog and study my writings, photos and videos... aiming to experience what it feels like to "dip" into the ocean after running 3,000+ miles across the country. Some never make it to the starting line. Others start, but don't finish. And then there's the few who actually succeed and get the chance to feel the satisfaction that comes with knowing that their legs (and heart) carried them from one ocean to another. It truly is an indescribable feeling. However, there is a lot of pain, sweat and tears (literally) that must happen before the waves are felt.

It was 11 years ago today that I logged my highest mileage day during my run across America. I was in South Dakota and logged a 48-mile day in 12 hours while pushing my 80-pound jogging stroller, "BOB" (which is an acronym for "Beast of Burden"). That was a long day in 80-degree temps and it brought me to the halfway point of my run from Oregon to Delaware. I summed up that particular day with this writing:

"If you were to go to a standard 1/4 mile running track, you would have to do 192 laps around the track to equal 48 miles. Now, think about doing that while pushing 80 pounds the entire way. That's sort of what it's like out on the road. Of course, there are other factors that I contend with on a daily basis... such as weather, road conditions, elevations, cars, people, and more. I often have people tell me, or write to me, that they are absolutely amazed that I can cover such long distances on a daily basis. Much of my ability is rooted in my personal faith, a tenacious determination, acquired mental strength, and a genuine physical ability to withstand hours on the road. Many athletes possess these qualities and I am certainly not "unique" in the world of ultra-marathon runners -- or "journey" runners. I may be unique to you because you don't personally know anyone else who can do such extreme running. For me, it's just something I can do well... and I am very motivated to cross the entire United States and stop when my running shoes have touched the edge of the Atlantic Ocean."

I wish all U.S. crossers, either running or walking, well on their journeys and I hope that each of them gets to experience what it's like to feel the ocean waves against your weary legs upon completion!

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

Physical Education in Schools is Essential

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

30 Years of Rails-to-Trails Conservancy

Rails-to-Trails Conservancy (RTC) is an American nonprofit organization formed in 1986 and based in Washington, D.C. that works with communities to preserve unused railroad corridors by transforming them into rail trails within the USA for walking, running and bicycling. With more than 2,000 rail-trails and more than 31,000 miles of multiuse trails nationwide, RTC's focus is on linking these corridors — creating trail networks that connect people and places, just as the railroads once did.

RTC uses a three-pronged strategy to realize its vision of trails at the heart of healthy, thriving communities: changes in public policy, changes in infrastructure and changes in personal behavior.

I'm a long-time user of rails-to-trails pathways, with my favorite (so far) being the Hiawatha Trail in northern Idaho. In Indiana, where I live, I've enjoyed running and biking on the Nickel Plate Trail and Panhandle Pathway. On my list to do is the Cardinal Greenway, a 62-mile path which touches five Indiana counties. I'd also like to cycle the Katy Trail in Missouri. Want to find a rails-to-trails route near you? Go to www.traillink.com. It is an excellent resource set up by the RTC, providing verified maps and detailed information about 31,000 miles of trails across the USA.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

Lightning Bolt Fails to Strike at World Championships in London

Earlier this week, Usain Bolt (hailed by many as the greatest sprinter of all time), lost to two Americans in the 100-meter final at the 2017 World Championships in London. It was the legendary Jamaican sprinter's second loss of the day, losing a semi-final race earlier.

It’s the first time in his illustrious career that Bolt's been beaten in the 100-meter final at the world championships, or the Olympics for that matter. Justin Gatlin (age 35) of the U.S.A. grabbed gold in 9.92 seconds, and American Christian Coleman (age 21) took silver in 9.94. Unfortunately, the Americans received boos from the London crowd after the race was finished.

After winning the 100-meter race, Gatlin said: “I dreamed about this day. I worked hard for this day. And it took for me to not be selfish and think about myself and think about others to give me that fight.”

Bolt (age 30) is retiring from the sport TODAY after he runs the 4×100-meter relay. He chose not to compete in the 200 meters at the world championships.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

Smog-Eating Bicycle Coming to Beijing Streets

A smog-eating bike may soon be seen on the streets of Beijing, China. A Dutch design firm, Studio Roosegaarde, has announced that it is partnering with Ofo, a Chinese bike sharing program, to develop the Smog Free Bicycle. Daan Roosegaarde, who leads the studio, stated: “Beijing used to be an iconic bicycle city. We want to bring back the bicycle as a cultural icon of China and as the next step towards smog free cities.”

Beijing has an air pollution crisis and the bike proposal is the latest in a number of environmental initiatives, such as a Chinese government-led mass tree planting. The bicycle would potentially use a technology to inhale pollution, then release the cleaned air around the rider via a system that replicates the process of photosynthesis of trees. However, as I wrote about earlier this month, bike sharing programs in China are facing significant hurdles.

So, how does the bike work? While pedaling, thanks to the reaction between the electric current, produced by the mechanical action of the pedals, and water, contained in a small tank located under the rear seat, the air passes through the filter in the front of the bike, where it is cleaned before it is delivered to the rider. When the bike is parked, the functions of air purification may continue on battery power.

China, where “smog red alerts” are frequent, has pollution-based smog that has been known to shut down factories, curtail scheduled commercial airline flights, and close highways. The smog problem in China is due to several factors, including run-of-the-mill pollution from traffic and industry. In the past several years, Chinese schools have been closed at an increasing rate, farmers have struggled because sunlight has been so severely blocked by the smog, and all kinds of health problems (from cancer to respiratory issues) have spiked -- all due to pollution. Could the Smog Free Bicycle be a contributing solution to the pollution problem? Many hope so.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

Bacon Deodorant Available as U.S. Bacon Supply Dwindles

Pig farmers can't keep up with Americans' demand for bacon. Frozen reserves of bacon are at a 60-year low (and if you're like me you're surprised to learn that there are actually frozen reserves of bacon!). Just in the past three years Americans' bacon consumption has increased 14%. The national hog herd actually hit a seasonal record high this year with 71.7 million hogs, which is 3 percent more than the previous year. However, that still might not be enough to satisfy America's craving for bacon.

You can walk into just about any fast-food restaurant and see various menu items that contain bacon, and some of them are piled high with it! For instance, Arby's has bacon sandwiches and Burger King has the "Bacon King."

As a result of Americans devouring bacon, the price for pork belly (the part of the hog used to make bacon) has skyrocketed by 80%. Sixty-eight percent of bacon’s calories are fat, with half of that fat being saturated -- and statistics show that the average American eats about 18 pounds of bacon a year. C'mon America, choose a salad every once in awhile!

So, just how bad is this craving for bacon? Well, it must be pretty bad since there is even J&D’s Power Bacon Deodorant, which will let you smell like bacon! To that I just shake my head and ask... WHY? Yes, it's a real product and is currently available online through Walmart for $14. Here's the product description:

"Power Bacon Deodorant is designed specifically for those with active lifestyles or people who just sweat like pigs. Using Power Bacon will probably make everyone drawn to you like you were the most powerful magnet on Earth. And by everyone, we mean friends, acquaintances, beautiful strangers, dogs, bears, swamp alligators, lions and even pigs. Its like an aphrodisiac for your armpits. But use your new power wisely, because with great bacon power comes great baconsibility. For all day meat-scented protection, apply liberally to your underarms or private areas. Do not eat or hike in the woods without a firearm while wearing Power Bacon."

I'm still shaking my head over this!

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

China is Getting Buried in Bicycles

A bikeshare business in China is causing major havoc because cyclists are abandoning their bikes anywhere they want. Authorities are considering new regulations to curb the chaos — from capping the number of bikes to even barring people they consider too small or too big for bicycles.

Unlike the docking station systems in cities like London, Paris, or New York, the bikes in China can essentially be found and left anywhere. In China, riders can grab a yellow, blue, green, or orange bike by opening a smartphone app and pointing their camera at a QR code that releases a lock for as low as 1 yuan (15 US cents). Once the ride's over, they simply park the bike and apply the lock.

Approximately 30 different providers have placed more than 3 million bikes on China's streets. There were 19 million users of shared bicycles in China during 2016 and that number is expected to rise to 50 million by the end of this year. But many users of these bikes simply leave them in the middle of sidewalks or abandon them on freeways. In recent weeks, police around the country have impounded thousands of bikes that were discarded. But companies plan to put thousands more on the streets.

Road laws in China ban children under the age of 12 from riding bicycles on public roads, but children are frequently seen riding the bikeshare bikes to school.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

The Summer of 2017 Marks 200 Years of the Bicycle!

The first bicycle ride occurred on June 12, 1817, with the rider covering 8 miles in less than one hour. The bike was constructed almost entirely of wood and weighed 48 pounds. It had brass bushings within the wheel bearings, iron shod wheels, and a rear-wheel brake -- but no pedals!

Recently, the Star Tribune in Minnesota, printed an article about the start of the bicycle 200 years ago. I want to share with you some of the information from that writing. In 1817, Baron Karl von Drais, a German, invented a two-wheeled, human-powered device that a rider could straddle and propel by pushing on the ground with his feet. Later tweaks added pedals and cranks. Thus, the bike was born.

As early as the 1880s, bicycles were promoted as a form of exercise. Women, though, were warned away, told that cycling could injure reproductive organs. Some brave females rode anyway, especially after the development of the “safety bicycle,” with equal-sized front and rear wheels, driven by a chain.

Bicycling’s beginnings were riddled with safety challenges. Bikes were expensive and sometimes dangerous status symbols, with nicknames like “boneshakers” and “dandyhorses,” and were ridden by fashionable, well-off daredevils. Over time, better roads and bikes meant the benefits of riding on two wheels outweighed the risks. Today, we know bicycling is good for the heart, brain, muscles and bones. The term "bicycle" was coined in France in the 1860s.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

Stanford Study Shows Ibuprofen Doubles Risk of Kidney Injury

According to a study by researchers at the Stanford University School of Medicine and several other institutions, people who take ibuprofen while running very long distances double their risk of acute kidney injury. The Stanford study, published earlier this month, has received quite a bit of attention. However, it's really not 'new' news. The topic of ibuprofen and kidney injury has been circulating for quite awhile in ultra-endurance circles and elsewhere.

I've trained thousands of miles for ultra-endurance endeavors, and have run solo across states and countries. There have been countless times when my muscles and joints were sore and aching, but I opted not to lean on ibuprofen or other painkillers. I aimed for relief through self massage, stretching, hydration, electrolyte replacement, and applying ice/heat as needed. Rather than mask the pain or seek temporary relief through a drug, I preferred to manage the pain with a hands-on approach. Based on Stanford's recent study, it appears that I made a wise choice!

Apparently, as many as 75 percent of ultramarathoners use the nonsteroidal anti-inflammatory drug (NSAID) ibuprofen. In recent years, ultramarathon races have increased in popularity with the number of races worldwide reaching about 1,400 with over 70,000 runners finishing these races every year, the study said.

It needs to be kept in mind that this study’s conclusions are for endurance athletes.

Acute kidney injury is common in ultra-runners due to the high rates of dehydration that cause reduced blood flow and rhabdomyolsis — a breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood, which is harmful to the kidney and often causes kidney damage. In fact, acute kidney injury has been recorded in 34 to 85 percent of all ultramarathoners, the study said. The study shows that adding ibuprofen into this mix further increases the danger of kidney damage.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

Would You Lick A Toilet? Reusable Water Bottle Germs Compare!

There are many people who believe that the "green" thing to do is to recycle your plastic water bottle. However, from a bacteria standpoint the best thing to do is to avoid plastic altogether. Reusing plastic water bottles places you at risk for contracting many dangerous germs, such as salmonella and E.coli.

TreadmillReviews.net did extensive laboratory testing on twelve refillable water bottles that were used by athletes over the course of one week. The testing revealed a buildup of bacteria that can be dangerous. On average, the plastic bottles contained more than 300,000 colony-forming units of bacteria! Many of the bacteria have been linked to skin infections, pneumonia and blood poisoning. The researchers said that the amount of bacteria found on the reusable water bottles is comparable to the germs you would find on a toilet seat. Yuck!

The researchers tested water bottles with a variety of lid types, including slide-top, squeeze-top, screw-top and straw-top. Bacteria measurements are in Colony-Forming Units (CFU) per square centimeter. The slide-top had the worst results, while the straw-top had the least CFU. Here's how the four measured up:

The straw-top is believed to have the least amount of germs because water drips to the bottom of the straw instead of sticking around at the top attracting bacteria that thrive on moisture. The researchers say that stainless steel water bottles, or even glass bottles, are optimal for a number of reasons. Not only do they harbor fewer germs, but they don't leach toxic chemicals into your drink.

Plastic water bottles, especially when exposed to heat or sunlight, are known to leach endocrine mimicking chemicals such as BPA (bisphenol-A) and phthalates. Endocrine mimickers, or hormone disruptors, interfere with the body's natural sex hormones, leading to an array of health problems, including: infertility, early puberty, cancer, thyroid problems, and more. Even low-dose exposure to these chemicals can significantly affect your health.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

Running vs. Bicycling: 40 Miles of Comparison

Earlier this week I did a solo 40-mile bicycle ride in north central Indiana on an 86-degree day. As I cycled along, taking in the rural sights, I began to think about the differences between running and cycling.

In years past, I would go for a 40-mile solo run and it would take as much as 7 to 8 hours to complete. I completed the leisurely 40-mile bike ride in about 3½ hours... and that was with many stops to take photos along the way. I've done so many solo journey runs of hundreds and thousands of miles, and a 40-mile day was common. However, there is far more ease (both physically and mentally) cruising along on a bike -- especially when my body doesn't have to carry a water pack or push a support stroller of gear, as I would do on my journey runs. The 3½ hours to cover 40 miles went rather quickly and I accomplished the distance in less than half the time it would have taken me by running.

Bicycling magazine recently published an article outlining 7 reasons why cycling is better than running. I read that article and the 'runner' side of me got a bit defensive, wanting to debate some of the points raised in the article. However, as I cycled along on my 40-mile ride, I realized that there is a lot of truth to what is in the article. I want to share some of the comparisons raised by Bicycling magazine.

• Running burns more calories per mile, but most people can’t run as many miles as they can ride, especially if you’re a little out of shape or have some weight to lose. Blame gravity. When you run you need to lift your body weight up off the earth to propel yourself forward. Then you have to come back down, striking the ground and absorbing those impact forces. Both of those things make it considerably harder to run five miles than to ride twice or even three or four times as long. Running is also less forgiving of extra pounds with every excess pound slowing you down. Excess weight makes hills harder on a bike, but on the flats? Because gravity isn’t really a factor, you can motor along with the skinniest of ‘em.

• Running beats you up more than cycling, even if you’re hammering super hard. One study that compared trained, competitive cyclists and runners exercising 2 ½ hours a day for three days found that the long distance runners had substantially more muscle damage (between 133% and 404% more), inflammation levels (up to 256% higher) and muscle soreness (87% more) in the following 38 hour recovery period than the cyclists.

• The ability to ride for multiple hours means you can cover a lot of ground and see some amazing sites in a relatively short period of time. You also can carry far more things far more easily on a bike than you can on foot. You not only can stuff your jersey pockets to the gills, but also wear a messenger bag or backpack and even add carrying capacity to your bike. That frees you to use your bike for commuting, day tripping, bikepacking and as everyday Earth-friendly transportation.

• Researchers once believed that running was more effective than cycling for suppressing a key hunger hormone called acylated ghrelin. Not so. In back-to-back comparisons of the appetite suppressing powers of either an hour of vigorous running or an hour of vigorous cycling, a team of British researchers found that both activities suppressed the hunger hormone nearly equally. And again, it’s easier to hammer out an hour on the bike than it is to run hard for the same amount of time.

• Sure you can buy some pretty snazzy running shoes, but between bikes, helmets, glasses, socks, shoes kits, caps, stem caps, saddlebags, arm warmers, gloves, jackets, vests, and an endless assortment of components, cycling is a sport that allows the fullest expression of personal style.

• Cycling lets you feel like you’re flying because of the amazing ability to use the forces of the universe to coast and enjoy the wind through your hair (even with a helmet on) as a reward for all your hard pedaling work. Coasting when you run is called standing, which doesn’t really get you anywhere. And running down a hill is actually harder than running up the thing.

• Cycling is something you can enjoy no matter what your age. It is truly as close as we can get to a lifelong sport.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

My Running Adventures Featured In A New Book

This week I learned of a book written by Phil Hewitt that was published by Summersdale Publishers in the UK last September titled "In The Running." It includes "stories of extraordinary runners from around the world." Much to my surprise, I am included in the book!

Chapter 10 is "Pushing the Limits of Human Endurance" and the story of my adventure runs across states and countries is included. The book is currently available on Amazon in the UK and will be available in the United States through Amazon in October 2017.

Through online bookstores in the UK, the book has been described as follows: "From the strength and stamina of well-known runners who achieve the almost impossible to the extraordinary runners who have changed lives and history, this collection of unforgettable stories will inspire anyone who's ever pounded the pavement to keep on running and enjoy every minute of this liberating sport."

Interestingly, the author didn't contact me at all while writing the book. He clearly obtained information about me and my running adventures through online information. The book preview I saw via Amazon only showed one page about me and the information on that page appeared accurate. I hope the other content about me is also accurate. There are many fine runners included in the book, and I stand in great company. The author writes about 93 accomplished runners throughout history, such as Steve Prefontaine, Dean Karnazes, Scott Jurek, Pat Farmer, Paula Radcliffe, Dennis Kimetto, Mo Farah, Paavo Nurmi, Roger Bannister, Terry Fox, Kathrine Switzer, Dave McGillivray, Amy Hughes, Kim Allan, Jon Sutherland, Emil Zatopek, Kip Keino, Haile Gebrselassie, Grete Waitz, Rosa Mota, Joan Benoit Samuelson, and others!

Some written reviews of the book include:

• "The most fascinating characters in the history of distance running."
• "An eclectic runnerpedia of astounding facts and inspirational stories."
• "A fascinating look at the limits of human endurance - informative, inspiring but above all entertaining."
• "A highly inspirational and touching legacy to the many long distance runners who have achieved great triumphs against the odds."
• "An inspiring celebration of the milestones and motivation of running’s greatest stars. Encyclopaedic and engaging, you’ll delight in its many tales of courage, camaraderie and sheer craziness."

It's an honor to be included in a book containing profiles of runners that I have admired for many decades.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

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Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

The Challenge and Satisfaction of Taking That First Step

It was 11 years ago today that I began the greatest solo journey that I have ever taken in my life. That journey was over 6 million steps between the Pacific Ocean and the Atlantic Ocean. All 6 million steps across America were difficult in one way or another, but perhaps the most difficult one to take was the very first one.

In order to take the first step of any great journey, you must first get through the endless hours of contemplating what might happen... or what might not happen. There are days, weeks, months, and sometimes years of preparation. Often times, a feeling of uncertainty and even fear can overtake you, and at times you may battle with doubt regarding your ability to succeed at the journey. There is so much that goes on inside the mind before the first step is ever taken. As I stood on the edge of the Pacific Ocean on June 23, 2006, the people who gathered to watch me take that first step didn't truly understand all that went into my being able to stand on that beach ready to attempt a 3,260-mile solo run across the United States. They just watched a father of four children, between the ages of 6 and 13, grab the handlebar of a stroller and start running.

Running across the country had been a personal goal of mine since 1985, when I was 20 years old. Sure, it took 21 years for me to be able to finally succeed at that great journey... but it is what went through my mind and heart during those decades that really made that first step the most difficult and -- at the same time -- the most special. There is so much written about setting goals and persevering, but there's not much written about that "first step." It's a feeling unlike any other in life. A "first step" isn't just about running across a continent or climbing a mountain. It may be starting the journey of marriage... experiencing parenthood for the first time... beginning a new job... or stepping into your first home. There are so many great journeys that people embark upon every day. Through such journeys we learn more about ourselves, our abilities, and about what we're willing to do and/or endure in order to not only experience the first step toward "trying" but also the last step toward "success."

I've taken a "first step" many times in my 52 years on earth. Not all of the great journeys I've started ended in success. However, more often than not I've been willing to take that first step and to set out to do my very best. I've tried to never allow fear of the unknown to stop me. Sometimes I've experienced the final step toward success, and other times I've come up short. Some "great journeys" that take root in our mind and heart are simply not meant to be. However, just because one great journey isn't meant to be doesn't mean that another great journey isn't just around the corner -- and which may be within your reach. Never allow a lack of success to keep you from pursuing success. History is filled with stories of people who failed at a great journey, but who kept moving forward in life... dreaming, striving, and ultimately succeeding at another great journey. Remember, not succeeding doesn't define who you are. Taking that first step does!

I wish all who are reading this the very best as you stand on the starting line of your great journey. Take a deep breath, fix your eyes and heart on your goal, and take the first step!

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past