rojeee

Sure. The anterior tilt is typically caused by short hip flexors and weak glutes/hamstrings to pull the pelvis back into a level position. I'd suggest:

1. Loosening up the hip flexors. There are quite a few good stretches you can do for this. Try these first: https://recoverathletics.com/best_exercises_for_tight_hip_fl...

2. Strengthen up the glutes. Try these: https://recoverathletics.com/the-best-exercises-to-strengthe... and https://strengthrunning.com/2019/04/glute-strengthening-for-...

Before you run, try some "glute activation" exercises to get them fired up and working properly before you begin your session. Doing a few single leg glute bridges is probably enough to get them going. Single leg dead lifts are also good, I find.

When you are running, try to focus on keeping the glutes engaged as this will keep the hips from tilting forward. You can feel when you hips are level because your body will feel much more stable - especially when running over rough ground - and you'll feel the power coming from the glutes much more.

Best of luck!

Have a look at recover athletics [1], recently bought by Strava, which allows you to specify where the pain is and they give you strength exercises to help strength surrounding areas which will put a stop to the pain.

You get pain through muscle overuse and the best way to fix it is to strengthen up. Running is pretty tough on your muscles and tendons, especially if you are not used to it, you ramp up volume too quickly, or your form isn't great.

Being stronger will help you go faster and keep going faster for longer as well.

Other quick tips:

1. If you get recurring pain then try increasing your cadence and shortening your stride length. To try target 170 steps per minute or more.

2. Run slowly. Easier said than done. Aim for a heart rate no more than 75% of your VO2max HR. You'll recover quicker in all respects and this will help to build up your aerobic capacity. You shouldnt be out of breath for most of your running.

3. If you have an anterior hip tilt then you'll get pain after a while. If you have weak glutes and core then this will happen, esp when you are tired. It will cause back pain and leg pain. Try to keep hips level - you will feel much more stable.

4. Weak glute medius will cause leg pain because you legs bow inwards during the stance phase. You see this when people knock their knees together when running. You shouldn't do this. Follow on effects are over pronation of the foot during strike as the ankle/foot needs to compensate for leg instability.

5. Weak calves might cause foot pain, especially if you keep your foot dorsiflexed during the swing phase. Try to keep feet/ankle reflaxed during swing phase. do some calf and ankle strengthening. The recover app has some good ones e.g. single legged calf raises.

Good luck!

[1] https://recoverathletics.com

To provide some anecdata. I started running again a few years ago (I'm late 30s now but used to run competitively when I was younger). Before I started, my Oura ring tracked resting heart rate while sleeping at an average of 55 bpm. After 2 years of doing an average of 60km a week (mostly aerobic work), my resting heart rate averages at 39 bpm. I guess the difference is because the heart chambers are now larger - the structure of the heart has significantly changed.

Only after a couple of weeks of running about 20km, did I start seeing my resting heart rate drop to the high 40s. After that, it gradually lowered over the next 18 months or so.

Furthermore, an article about a study back in 2008 [1]:

> At the end of the 90-day study period, both groups had significant overall increases in the size of their hearts. For endurance athletes, the left and right ventricles — the chambers that send blood into the aorta and to the lungs, respectively — expanded. In contrast, the heart muscle of the strength athletes tended to thicken, a phenomenon that appeared to be confined to the left ventricle. The most significant functional differences related to the relaxation of the heart muscle between beats — which increased in the endurance athletes but decreased in strength athletes, while still remaining within normal ranges.

> “We were quite surprised by both the magnitude of changes over a relatively short period and by how great the differences were between the two groups of athletes,” Baggish says. “The functional differences raise questions about the potential impact of long-term training, which should be followed up in future studies.”

[1] https://news.harvard.edu/gazette/story/2008/04/exercise-chan...

96%, 5 perfect cuts!

According to NHS ophthalmologists at Moorfields eye hospital, I had acanthamoeba keratitis - a rare eye infection which… well… just Google pictures for what happens if left untreated. Theory is, I picked it up after staying in a hot tub too long and then leaving contact lenses in over night.

It’s so rare that the trainees never see any patients with it. The consultant asked me if I was OK for all the doctors there that night to have a look. They were fascinated but I was in a fair amount of pain!

I had to apply drops of what was effectively bleach to my eye for six months to ensure it went. Very painful. The diagnostic process was incredibly painful too. I can’t wear lenses anymore as I think my cornea is permanently damaged. Luckily my vision is back to normal but took nearly a year to recover.

Don’t sleep in your lenses. Don’t wear lenses in the hot tub!

Very cool. I'm guessing one of the two US athletes!

It was a great race - love watching Hassan race too. Also enjoyed the mens 5km and was very happy (as a Brit) to see Josh Kerr beat Ingebrigtsen in the 1500m :)

Oh gosh. I remember my parents hiding my keyboard and mouse after my Dad received a £500 phone bill one month. This was in 1999. We were on pay per minute dial-up in the UK and I was obsessed with playing a game called Team Fortress Classic, a mod for Half-Life. Even with ping times of 200ms it was still really playable! We only had one phone line and the downside of this for my parents was that no-one could call the house phone - engaged tone. Remember, this is before widespread mobile phones. The downside for me was that any time someone picked up a phone in the house - like my sister to call her stupid boyfriend - all they heard was modem noise and it sometimes ended up in the modem hanging up the connection mid game... Infuriating!

Luckily I had a spare keyboard and mouse in my cupboard, which I promptly set up to the bemusement of my parents. They were very patient...

Did not expect to see Alan Partridge on hacker news. I'm Alan partridge was hilarious!

“Jet from Gladiators to host a millennium barn dance at Yeovil aerodrome. Properly policed. It must not, I repeat not, turn into an all-night rave.”

This brings back memories. In early 2000s, I wrote my undergrad thesis on a survey of SAT solving techniques. I believe the most capable general solver at the time was called DPLL and used a backtracking approach. My key insight at the time was that if you knew the "shape" of the SAT problem (you had domain specific insight) then you could take some shortcuts by using a custom algorithm. Eg this clause is always false and reduce the search space.

This looks great and I would love to try it but I have an iPhone 7 plus so can't install the required version of iOS - need to upgrade!

I currently use Octal but would switch and pay the subscription for an app that:

1) Highlights or lowlights comments I've already read. I think this is quite hard to do well though.

2) Allows me to hide stories I'm not interested in with a swipe.

3) Adds read later functionality - maybe an option available in the story screen. Currently, I favourite things I want to read and then unfavourite when I've finished but I realise that's probably not what the feature was intended for!

Bonus points for an offline mode! (as someone else mentioned)

Yup, it's mad! I pay £2,500 a month for nursery for my son in zone 2. So... to send your kid to nursery you need £40k of spare gross income before paying the mortgage, and everything else.

I'm fed up and moving up north!

The this comment amused me because I worked for a company which was working with NPCI to replace UPI with a blockchain based system. NCPI wanted to replace the current system because it was deemed too centralised and they were investing money in trying to decentralise it. Not sure what happened with the project though... Presumably it continues behind the scenes. See [0] for some quotes from the CEO of NPCI on his thoughts about blockchain.

Also the comment about private money is not true. There was a free banking regime in Scotland in the 1700s and 1800s. See [1] and [2] for some discussion. I've read a reasonable amount on the subject and economists typically agree it was a successful regime.

[0] https://www.ledgerinsights.com/payment-rail-npci-indian-bloc...

[1] https://iea.org.uk/blog/free-banking-was-robust-and-effectiv...

[2] https://menghublog.wordpress.com/2012/06/08/on-the-success-o...

Virgin media customer in London here and I didn't notice anything until around 4pm BST when some servers suddenly became unreachable. Tethered laptop to my phone and continued working...!

Shin splints are horrid but can be avoided.

Increase your cadence to at least 170 strides per minute. More if you can. This forces you to lower stride length. Overstriding is a main cause for shin splints.

Also try to think about your hips when you run. An anterior hip tilt will put excess stress on shins and quads. Tense your glutes when running to keep hips level. Imagine you are carrying a bowl of water in your hips and try not to spill!

Also weak glute medius will cause knee pain and potentially shin splints. Try strengthening up the glutes and shortening stride length.

Good luck!

M1 reserves are not lent out by commercial banks - they are a liability of the central bank and an asset of the commercial banks or anyone else with access to the central bank's balance sheet. Banks only ever lend you their own liabilities. E.g. if you get a loan from HSBC, you borrow HSBC pounds because you have a deposit with HSBC.

When banks lend, they create a deposit (or credit an existing one) in the name of the customer (liability), and create a corresponding loan (asset) on their balance sheet. Banks don't _need_ reserves, like warehoused cash, to lend. They just need a capital buffer to absorb any credit losses on their loan portfolios.

The M2 money supply only increases if banks lend. In theory, they are more ready to lend when they have a better capital and liquidity position, which an injection of reserves is intended to achieve. But if no-one wants loans then M2 money supply doesn't increase as a result of a higher M1 money supply.

Also, "fractional reserve banking" is not a concept that relates to modern banking. Banks can lend as much as they like within reason. They are no different to any other business which can leverage their balance sheet by adding debt to increase return on equity. Loan creation is limited by:

1) Capital requirements - whereby loan creation is a function of how much capital they have, how risky their existing assets/loans are and how risky incremental loans are

2) Demand for loans from customers, which is a function of the macro environment e.g. interest rates

Thanks for the recommendation - will have a listen today.

I might add that if I’m racing or doing high intensity work, then clearly I take carbs like everyone else.

I think OP is referring to people with poor metabolic flexibility. If not fat adapted, then you have enough glycogen for roughly 1600 calories worth of running at which point you bonk and can’t continue. If you are metabolically flexible then you substantially reduce the amount of glycogen you use at the same effort as someone who is not fat adapted. If you are very fat adapted then you can basically continue indefinitely at sub aerobic threshold pace as long as your muscles are strong enough to support you. I also have a low carb diet. It works very well for me. I was metabolically tested and burn roughly 2g of fat per minute at aerobic threshold which is pretty insane. It gets lower as you increase pace as body switches over to glycogen and then anaerobic respiration. People on high carb diets won’t get anywhere near close to that. My Aerobic threshold is >85% of VO2max (anaerobic 95%) and I can keep that up for hours even when apparently glycogen depleted (as restricted carbs in the preceding days). My running has improved immensely since going low carb - run faster with less effort and recover much faster.

Obvs if I’m racing then I use carbs.

Just to clarify. I eat carbs! Just not refined carbs or sugars, and only on days I need to replenish glycogen or make sure I’m topped up. Get most of my intake from super starch, fruit or vegetables. I don’t eat pasta or bread.

I'm 38 and run about 80km a week on average and have run since I was 12 years old. Humans are built for running! Any notion that running is bad for the average person is nonsense (clearly if you have some known underlying issue which may prevent running, e.g. one leg longer than the other, then it's best to avoid running)... Anyway, the key to not screwing up your knees, getting shin splints, IT band syndrome, or whatever else chronic injury is:

0. Unless you've been running for a long time or done some other endurance sport, your aerobic system is probably in terrible shape. Even if you are already a runner, it's likely your aerobic system is still in terrible shape. If your pace zones don't match up with your heart rate zones, e.g. you are out of breath no matter how heard you run and your HR shoots up the moment you start running then you need to improve your aerobic system. If you are stressing yourself on every run then you have a much higher chance of injury. On most of my runs I go <Z2, which is about 6.30 min/mile for me at the moment but could easily do a marathon at that pace and not be too stressed about it. I can breath through my nose at that pace and assuming I warmed up sufficiently, then breathing feels very easy and I can carry on a conversation with my running partners. Recovery feels almost instant after stopping. If your aerobic system is poor then you'll be dipping into anerobic territory which stresses the body a great dealand lengthens recovery time. I only work anerobically about 20% of the time. Teach your body to be a better fat burner, your aerobic system will thank your for it and you'll feel generally better overall in daily life. Learn about the aerobic threshold and the anerobic threshold. The secret to fast, injury free, easy running is to push your aerobic and anerobic thresholds as high as possible, so you can run fast whilst burning fat and not accumulating excessive levels of blood lactate. You can achieve this by doing most of your training below your aerobic threshold and the remainder at or above your anerobic threshold. Determining your aerobic thrshold can be tricky - some people say it's the pace you can run at when breathing through your nose. If you have a blood lactate monitor then it's the pace/HR when lactate starts appearing in the blood samples. It's maybe easier to do a metabolic test though. Read Phil Maffetone's book to learn more - it's a good introduction.

1. Make sure your form is good. The main things are: 1) don't overstride. If you overstride, you'll land on your heel instead of mid/fore foot and put quite a bit of stress through your legs. Instead, increase cadance and lower stride length so you are landing mid foot. 2) You see a lot of people running with their ass sticking out, which pulls centre of gravity backwards and makes running much more difficult - overstresses quads, shins and knees. Your centre of gravity should be directly over the foot in the stance phase. Try to make sure hips are forward and level. There's tonnes of stuff on the internet about running form. I think you can get most of the way there by increasing cadence and shortening stride. Running should feel like you are gliding over the road... People walking should be surprised when you beast it past them at 5 minute mile pace because your feet hardly make any noise when they touch the ground.

2. Make sure that all your muscles groups are strong and balanced, in pcarticular the glutes. Most people have weak glutes, specifically the glute medius, which will cause the knee to bend inwards when running, resulting in quite a bit of pain as it compresses the knee on one side and stretches it on the other. Many runners think strength isn't relevant for running but it really is. You need to keep on top of it and do strengthening exercises at least a few times a week. There's tonnes of blogs on the web which teach you the kinds of exercises you need to do. E.g. side leg raises, clam shells, squats, single leg dead lifts, glute bridge, marching bridge...

3. Recover properly. Any "tightness" after a run is probably because you've overworked some muscle group. Learn how to do self massage and maybe use a theragun or similar device. Cold therapy also helps. Try to sleep well (no alcohol before bed, no food three hours before bed, no caffeine in afternoon) and if you don't feel great or are ill then either don't run or do only active recovery that day. From experience you are way more likely to injure yourself on a day where you don't feel great.

4. Whenever you are going to do a hard session, warm up properly with some light aerobic exercise and mobility exercises. You want to make sure all the main muscle groups are activated and ready to go before you run. On slow days this is less of an issue. A hard session is anything above Z2. Always run at least 5 minutes in Z1 before starting any run. Alsways do at least 5 minutes in Z1 at the end of a run.

5. Diet. Don't eat refined carbs or any sugars. Focus on a high fat diet and only eat cars when you need to fuel before a hard session or race.

6. Up training distance gradually. Track things like resting heart rate at night or HRV to check whether you are over-doing it or not. Gut feel for this is probably more useful though. If you feel exhausted or you get pain then cut back on running and do more strength exercises.

Actually, they are correct. The only nuance I would add is that, from reading the scientific literature, we are not exclusively in fat or carb burning mode, it's usually a mix of the two. The mix depends on how well your body is adapted to fat oxidation, your blood sugar/insulin levels, etc.

The podcast you linked is very interesting but doesn't necessarily refute the parent comment? You can improve fat burning in a multitude of ways but I believe the best ways are to avoid carbs/sugar and do quite a bit of training below your aerobic threshold. Most people have such a low aerobic threshold that any exercise they do is above the aerobic threshold, so they won't "burn fat" by exercising, instead they use liver/muscle glycogen.

I've always been a runner but a few years ago discovered the low carb diet. I eat less than 50g carbs a day now. I'm very well adapted to be a fat burner and have very little body fat compared to most people < 10%. I did a metabolic test recently and at my aerobic threshold I was burning 2g of fat per minute (which is alot), at an aerobic threshold HR of 158 bpm (lactate threshold at 177bpm), which enables me to run at 6.30min/mile pace and I can keep that up for hours without bonking.

If I eat a piece of bread and go running, my aerobic system never really kicks into gear because blood sugar/insulin levels are too high and the above doesn't hold.

Sample size of 1 but I will do a 20km tempo run at about 4.00min/km and nose breathe the whole way. I also have a deviated septum.

Fair enough. I believe that's commonly called discrimination.

Are you actually responsible for hiring people? If so, it's quite a narrow-minded and borderline silly take on things. I've been hiring people for the last 8 or so years and if I come across a good engineer, I really don't care what industry they worked in, as long as they are capable, motived and a pleasure to work with.

I think crypto is mostly pointless but I've been working in and out of the sector for nearly 10 years. Why?

1. I have a family to look after and it pays quite well.

2. I get to work on technology which is very interesting and applicable to other domains - consensus alogirithms, security in a highly adversarial environment, peer to peer networking and associated networking alogirthms, the intersection of finance and technology, the intersection of economics and technology.

3. I get to use tools and langauges I enjoy working with.

4. I work with smart, interesting people from a variety of backgrounds.

5. The industry moves fast, so there's always something new to learn.

I get constant inbound from recruiters and no-one cares that I work in crpyto.

"Proof of reserves" including Vitalik's heath robinson crypto schemes, provide minimal assurance to exchange users. Why?

It's what one would call a "limited assurance engagement" in audit parlance. In other words, it provides assurance over a small subset of the balance sheet of an exchange - only the customer deposits and the exchange liabilities pertaining to said customers.

However, there are a few red flags which no-one seems to raise:

1) The customer deposits should be off balance sheet if they actually were held in custody. If deposits are not off balance sheet then customer assets cannot be held in custody. Instead, the customers are a creditor of the exchange.

2) From the terms and conditions I've read for various exchanges, customers are typically not treated as a preferential creditor.

3) In the event of an insolvency, customers are treated pari passu with other creditors.

4) To get sufficient assurance that the exchanges can honour their customer liabilities, we need to see ALL of the liabilities, not just the subset relating only to customer deposits. E.g. Who else is money owned to? Did they issue debt? Did they borrow from a bank? Are there any legal provisions? Etc...

5) Given the legal treatment of customers as unsecured creditors, without entire visibility of the balance sheet, the "proof of reserves" report is pretty much useless.

Alright, chill out mate! I'm just taking this from a book I read called "breath". The author did this and suggested it fixed his sleep apnea. Also, for what it's worth, I tape my mouth if I have a cold/hay fever and it stops me snoring if my nose isn't too inflamed.

It sounds silly but try sleeping with tape over your mouth to encourage nose breathing. If you do have sleep apnea, while not as effective as a CPAP machine, it might help. Good luck!

After getting covid last month (not vaccinated), it took six weeks for my resting heart rate to return to normal. Usually it is 45-50 depending on how much exercise I do during the day. After covid it was hovering around 55 for a month then finally went back to normal. Didn’t have any other effects.

Izabella didn't write it - the top line mentions it is a guest post.

> IK – I’ve received a guest submission from an informed source that I can vouch for (to some degree). The author wishes to remain anonymous but what I can tell you is that he runs a global technology company from the UK and has close family and assets in both Russia and in China.

Good to hear! (Jokes)

I also have tinnitus, mostly in one ear. It's difficult to have a conversation in a noisy place. My partner's voice frequency seems to resonate with the tinnitus ringing, so it's difficult to hear her sometimes!! I've had it for years but five years ago the ringing wound me up so much I went to the doctor. They did various scans but couldn't find any discernable cause. The doctor suggested I just try and live with it. Not really what I wanted but with no other options I took his advice.

I put in a fair bit of effort to try and cope with it and actually, now, most of the time I don't realise it's there. Only when 1) Someone is talking to me in a busy pub or restaurant or, 2) watching the TV on low volume in the evening, do I really notice it.

Getting to sleep used to be a nightmare but I genuinely don't have any problems now.

My advice would be to chillout and forget it's even there, and when you do notice it, just accept it and carry on. It could always be worse. Good luck to all tinnitonians.