Plenty of attention has been given to probiotics, and for good reasonthe beneficial bacteria in your gut has been linked to a range of benefits, from better immunity to deeper sleep to a sunnier mood. But increasingly, theres growing awareness that those good bugs can work even harder if theyre fed properly.

Enter prebiotics.

We spoke with Mary Purdy, R.D.N., dietitian and author of The Microbiome Reset Diet, and Sarah Berry, Ph.D., senior lecturer in the department of nutrition sciences at Kings College London, to find out what prebiotics are, how they can help with your running performance, and what the best sources are.

Prebiotics are plant fibers that arent digested by the body, so instead, they travel to your lower digestive tract, where they form a tasty buffet for your healthy bacteria, according Purdy. That makes your good bugs thrive and get stronger, as well as multiply, she says.

When that happens, those bacteria are better at digesting and breaking down food to make it usable as fuel for our bodies, she says. When certain bacteria consume the undigestible parts of the food we eatincluding prebioticsthey produce lactic acid, which supports digestion, and short-chain fatty acids, a substance needed by the cells lining your colon.

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If youre skimping on the healthy foods and not getting enough prebiotic material, it can lead to whats called dysbiosis, which is an imbalance in your gut microbiome. Short-term, that can kick off uncomfortable gastrointestinal issues, but longer-term, it might become chronic and lead to more serious issues like inflammatory bowel diseases, according to Purdy.

Dysbiosis can also have a ripple effect. Since gut health is crucial for your overall healthsuch as immunity, heart function, and brain healthbeing unbalanced for too long could lead to conditions like autoimmune disorders, obesity, depression, dementia, and type 2 diabetes.

Although regular exercise can help mitigate these risks to some degree, dysbiosis is likely to have a profound effect on athletic performance over time, Purdy says, since a diverse microbiome and an effective metabolism share a well-established link.

Individuals with a less diverse microbiome also tend to have more systemic inflammation, which and be linked to heart and joint issues, as well as insulin resistance and high cholesterol, Purdy says.

She added that the gut microbiome is also responsible for the synthesis of vitamins, such as biotin, B12, folic acid, thiamine, and vitamin K, which all play important roles in energy production, nerve function, and bone health. Without them, runners might find themselves feeling fatigued more quickly, experiencing more muscle pain, and dealing with joint issues, she says.

Its important to give your beneficial bacteria the best possible environment to thriveand thats where increased prebiotics come in.

Much like probiotics, you can find prebiotics in some supplement formations, but its best to get them from foods, Purdy suggests. That way, you can take advantage of the vitamins, minerals, and fiber that go along with whole-food options, as well as polyphenols (micronutrients in plant-based options that have antioxidants linked to an array of health benefits.)

Top choices for prebiotics:

If youre branching out into the less-familiar parts of the produce section, prebiotics are also abundant in Jerusalem artichokes, chicory root, dandelion greens, burdock root, jicama, and seaweed.

Playing around with a breadth of prebiotic options is useful for figuring out which options make the most sense for you, Berry says, since some of these foods can cause bloating and gas, or, more positively, can give you more energy and better bowel health.

The microbiome is unique to each individual, Berry says. Due to the personalized nature of your gut bacteria, a personalized approach to what you eat is the best way to positively impact your health.

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For maximum gut health, Purdy suggests adding choices that also take advantage of the other two bioticsprobiotics and postbiotics.

As the good bacteria in charge of balancing gut floraand reducing GI symptoms in marathon runners along the wayprobiotics are found in fermented foods like sauerkraut, miso, tempeh, kefir, and yogurt.

Enlightened Gingerade Kombucha

Probiotic Drinkable Yogurt

Skyr Icelandic Plain Yogurt

When youve got your mix of prebiotics and probiotics right (when you have a happy gut), youll achieve a good blend of postbiotics, which include any material left over after the bacteria use what they need. Much like the other biotics, postbiotics play a significant role in supporting a healthy digestive system and enabling the microbiome to thrive.

You can increase postbiotics with the same type of foods used for probiotics, which means boosting your consumption of fermented options can be even more powerful.

In general, Purdy suggests, variety is key. Youd get bored eating the same meals all the time, and your gut bacteria are no different. They thrive with novelty, especially if fiber is involved.

Dont get too stuck on only one type of vegetable, one kind of nut, or one class of grains, Purdy says. Diversity of diet equals diversity of microbiome, which equals a happier, healthier you. Shoot for an array of color and texture and a mixture of foods each day that provide both fiber and a plethora of polyphenols, and your bugs will likely sing.

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What Are Prebiotics? Benefits of Prebiotics - Runner's World

Carrying too much body weight can lead to various health issues, including type 2 diabetes, high blood pressure, and cardiovascular disease.

A recent study examined how measuring an individuals BMI over time might help estimate their risk of disease and mortality later in life.

The scientists published their findings in the Annals of Epidemiology.

The impact of weight gain on mortality is complex. It depends on both the timing and the magnitude of weight gain and where BMI started, says Dr. Hui Zheng, the studys lead author and an associate professor of sociology at The Ohio State University in Columbus.

For the study, the researchers analyzed medical history data from the Framingham Heart Study (FHS), in which scientists tracked the health of three generations.

Removing the FHS participants with incomplete data left the team with 4,576 individuals from the original FHS cohort and 3,753 of the participants in the offspring cohort. The researchers further restricted their analysis to include only the individuals who were at least 31 years of age at the start of the study.

By 2011, 3,913 individuals from the original cohort and 967 individuals from the offspring cohort had died.

The researchers controlled for a variety of factors known to influence mortality, including smoking, education level, and sex.

After analyzing how the BMI of the participants evolved over the years, the researchers found that the older participants generally fell into one of seven BMI trajectories.

Among the second generation, however, there were just six BMI trajectories because few members of this group lost weight over the course of their life.

The researchers found that in both generations, those who had a healthy BMI early in adulthood and then gradually gained weight as they aged tended to live longer. However, this was only the case if they did not develop obesity.

The authors speculate that having a modest amount of extra body weight in old age may provide protection against issues such as nutritional deficiencies and loss of muscle and bone density due to chronic diseases.

Participants whose weight remained in the healthy range throughout their life had the second lowest mortality risk, followed by those who had overweight but stayed at that same weight over the course of their life. Next, came people with underweight and then, in the older generation, those who had overweight initially but lost weight as they aged.

The least likely to survive were people who had obesity in early adulthood and continued to gain weight.

The main message is that for those who start at a normal weight in early adulthood, gaining a modest amount of weight throughout life and entering the overweight category in later adulthood can actually increase the probability of survival, says Dr. Zheng.

The researchers found that the second generation developed overweight and obesity earlier in life than their parents.

The higher BMI trajectories in the younger generation tend to shift upward at earlier ages relative to their parents, Dr. Zheng says.

Due to medical advancements, the studys authors explain, people with obesity are more likely to survive now than they were in earlier decades.

However, Dr. Zheng cautions that this trend still has ramifications for society:

Even though the mortality risks associated with obesity trajectories have decreased across the generations, their contributions to population deaths increased from 5.4% in the original cohort to 6.4% in the offspring cohort.

The study supports the findings of a 2013 study by Dr. Zheng and others, which found that people who had overweight in their 50s but kept their weight relatively stable over the years were more likely to survive the next 19 years.

Now, with this study, Dr. Zheng says, we know more about weight trends earlier in life and how they are related to mortality.

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How weight gain over time may predict mortality - Medical News Today

Sirin Kale wrote about her 27-year addiction to fizzy drinks this week. When we asked readers to tell us about their own experiences of soft drink addiction, there was a huge response here are some of the replies

Working in a Coca-Cola factory means that most Coke brands are freely available to employees. Im on my feet a lot and work up quite a thirst. The fridges on site are stocked up with everything from Fanta and Sprite to Coke and its many variants. It is totally normal for me to grab a bottle of Diet Coke at the start of a 6am shift. On a hot day I could get through five or six 500ml bottles. Lately, Ive tried hard to replace Diet Coke with water, but I just find it so boring! Lockdown was a big help: since Ive been shielding at home I dont have easy access to such a large supply. Nowadays Ill get through a couple of two-litre bottles a week. The caffeine in Diet Coke started to badly affect my stress and anxiety levels. Ive since switched to caffeine-free Diet Coke and feel a lot better. Anonymous, Coca-Cola factory worker, London

We always had cheap cordials when I was growing up, as Ribena was so expensive. When I left home, I started treating myself to Ribena. I would get through the large bottles of it within a few days and refused to drink anything else. I dont think I realised how bad my addiction was until the young people in the youth centre where I work hid it and it caused me so much anxiety I couldnt leave the centre until I found it. I no longer drink Ribena the only way I could stop was to go cold turkey. I travelled to New Zealand and naively thought Id be able to get it over there the shock when I couldnt was overwhelming. I had no choice, I had to drink something else. Nina, youth worker, Bristol

I started with Tab the forerunner of Diet Coke, which I then moved on to when it became available. I dont drink tea, coffee or alcohol and it gives me a boost. I have known I am addicted for as long as I can remember. As far as I can tell, the only side-effect has been the impact on my teeth. However, I have wondered about donating my body to medical science so that a lifetime of Diet Coke addiction can be assessed! I like to say that this addiction is the only thing I have in common with Donald Trump. Occasionally I have managed to go without Diet Coke but can only do it on non-working days as I get a headache and become irritable. It also makes me prone to falling asleep whenever I sit down. But nothing healthier really appeals as a replacement, so it is hard to abstain indefinitely. Anonymous, healthcare worker, London

In my early 20s, I could drink six to eight cans of Red Bull a day. When I got pregnant at 30, I stopped; but when my daughter was born she never slept, so I started drinking it again. About five years later, I managed to stop again but instead drank two to three bottles of Lucozade a day. When I started getting palpitations, I decided to switch to Coca-Cola; now my daughter is seven and I just drink one can of Diet Coke a day.

It has been a long journey and a very slow process of weaning myself off caffeine. I dont drink tea or coffee, so felt I needed to get that pick-me-up from somewhere. At my worst, I would get about three hours sleep a night, drink fizzy drinks all day, then struggle to sleep again at night. Michelle, receptionist, Mansfield

I remember drinking cans of Coke and Lilt often as a child, but by age 12 I was drinking about a litre of Coke every day. At 14, I switched to Pepsi Max because of tooth decay caused by the sugar. From 16 onwards, I was drinking at least two litres of Pepsi Max a day, with slower tooth erosion but still some decay. Altogether, it has cost me 14 teeth. I realised the amount I was drinking was excessive a long time ago. From the age of 20 onwards, I was drinking two to six litres a day. Id often get out of bed in the middle of the night due to cravings and walk miles to the nearest 24-hour supermarket just to buy some. The uncomfortable bloating, concerns over possible bone loss, and considerable expense (6 a day is a lot on low income) finally got me to stop. I quit six months ago after going cold turkey. The cravings and the headaches were strong and every time I had a meal it would trigger the craving. Every time I walked past a drinks chiller Id be so close to saying sod it, but I knew one sip would inevitably become a can, and then a bottle. Now I no longer crave Pepsi Max at all. Barry, carer, Dundee

I grew up in the 70s when people were not so aware of how bad sugar and fizzy drinks are for ones health. The tropical weather in the country where I grew up also contributed to consumption of cold drinks, mainly Coke. I got into the habit of drinking a fizzy drink with every meal and, even after moving to England more than 20 years ago, its very hard for me to get rid of this habit. There was a time when I drank two cans of Diet Coke a day and believed it to be fine because they dont contain sugar. For 10 years, Ive been trying to avoid any sort of fizzy drink, diet or not. Sometimes I succeed and may go a few months replacing them with coconut water, but the craving, especially at meal times, never leaves me. Irene, health professional, London

In the moment, you never consider whether an extra can is one too many. I dont think I realised the amount of Irn-Bru I was drinking was excessive until I stopped. I have now managed to quit altogether. This was due to the drinks maker AG Barrs response to the sugar tax; the company changed the formula and taste of the drink rendering it far less appealing and with an odd aftertaste. Now Fanta is my soft drink of choice. Michael, student, Glasgow

I have always been a big fan of Diet Coke when the beast from the east hit and I only had a few cans left in the fridge, I was panicking! While others were desperate to stock up on bread and milk, I went straight for the Diet Coke aisle. I cant go anywhere without a bottle or a can if I go somewhere for dinner and they say: We have Diet Pepsi, will that do? I think, no, sorry, that wont do! Nothing tastes the same.

I drink about two litres a day and have tried to quit several times. The only times I have been successful was when I was pregnant. I actually dont know how to get it out of my life its the first thing I drink in the morning and last thing I drink at night. It makes me anxious if Im running low. The long-term effects cant be good and, as a nurse, I should know better. Lindsay Young, nurse, Renfrewshire

My addiction to Coke Zero developed during my undergraduate studies when I needed a pick-me-up but was spending too much money on coffee. I thought it would be a slightly cheaper alternative. But I ended up drinking more Coke Zero than I ever did coffee, so it was pointless. I have tried cutting down but struggle as I feel groggy if I dont have any. I have to make sure I dont drink it too late in the day or I struggle sleeping. Anonymous, Glasgow

I started drinking full-fat Coke in sixth form because I was too busy with extracurricular responsibilities and lessons to eat properly. The caffeine and sugar kept me going. When I tried to wean myself off it, I switched to Diet Coke. Ive always hated still or sparkling water and I found that any sweetener other than aspartame tastes horrid most diet drinks use sucralose. A few years ago I gave up drinking Diet Coke for February as a charity fundraiser, but since then my intake has increased and I drink between six and eight cans a day. I make special trips to buy them in bulk as it works out cheaper. I can tell when a can is getting near its best-before date as the taste changes and I can also tell the difference between Coke and Diet Coke just by smell. We visited World of Coca-Cola in Atlanta for my 29th birthday and my kitchen is decorated in Coca-Cola colours. Is it addictive? I wouldnt say so. Its just a preference. The difficulty is retraining your palate to enjoy different flavours, and finding another drink that has the same ease of access. Frances, teacher, Surrey

My family are avid Dr Pepper drinkers so there was always soda in the house but I didnt really drink a worrying amount until sophomore year of high school, when I started taking Advanced Placement (AP) courses and working 30 hours a week. I did not like coffee or tea, but did not have enough energy to do everything I needed to and felt crushed by pressure. I probably drank an average of six cans a day and it worked! I graduated top of my class from high school and maintained good grades at the University of Oklahoma while working 35 to 45 hours a week. Im not healthy, mind you in particular, my acne is pretty bad and although I have tried to quit numerous times, it was not until about a week ago that I went cold turkey. I was diagnosed with Covid and have been able to utilise the fact that everything tastes awful to implement my own personal Garcia effect (AKA, conditioned taste aversion) on Dr Pepper. Anonymous, student, Oklahoma City

As a child, I was allowed one glass of Coke on Sundays, as a treat. By the time we were teenagers, my brother and I had persuaded our parents to add Coke (or Tab Clear) to our grocery list. At some stage it was decided that calorie-free Diet Coke was the better way to go. Fast forward 20 years and I would drink four to six cans a day. I knew it was excessive because everyone told me so. On a couple of occasions when I quit, my skin would change colour very slightly (I am quite pale but the Coke gave me a bit of a yellow-brown undertone). I quit Diet Coke entirely at the beginning of 2020 but replaced it with Fever Tree tonic, which has sugar in it. So I quit Fever Tree at the beginning of 2021. One month in and Im now addicted to Red Bull. Fresh drinking water is available so I dont know whats wrong with me. Anonymous, data analyst, Dorset

I have loved drinking Coke since I was young, probably aged 11. Once I got through university, I realised I was gaining weight so I switched to Coke Zero. I can easily have a Coke with every meal and go through two to three litres a day. I realise its not the best, but I dont drink alcohol, smoke or do drugs, so it feels like a relatively harmless vice.

Before lockdown, I had some success in cutting down I stopped drinking Coke Zero for breakfast and switched to juice, then forced myself to drink more water during the day but I struggle to eat a full meal with just water to drink. Coke somehow washes down certain foods quite nicely. Sebastian Groth, auditor, London

When I was 14 or 15, I spent my lunch money on Coca-Cola but I couldnt tell you why it became so excessive. I remember there was a deal at the time: two 500ml bottles for 1.70. That would lead me to drink six bottles on some days. Six! I remember once forgetting to bring money for lunch and so I went without my caffeine fix all day, and threw up by the time I got home. Thats when I knew it was out of control. Yet Coke was just a gateway to Monster I drank up to three cans a day at university. I had a bit of a ritual: I would have a Monster by my bed waiting for me, then I would wake up, drink it in the shower, get the train to uni and drink another one before I went to the library. At the beginning of 2020, I vowed to give it up then the pandemic hit and buying cans of Monster became a weekly ritual. I still drink Monster today, although a lot less. Ill have one can a day, sometimes two if I have a lot to do.

Ive become known as the Monster boy to my friends. Someone got me a Monster beanie for Secret Santa and, for my lockdown birthday, my friends all drank cans of Monster with me over Zoom to celebrate. I know that people are really disgusted by my habit. I do not like to drink it in public. I feel like Ill be judged. William, London

Doing my food shop one day, I just picked up Pink Lucozade Zero and became instantly hooked. It was on Valentines Day last year that I realised how excessive my habit had become: my boyfriend bought me nine bottles (one litre each), and in the space of about two days I had finished them. My addiction was also highlighted during the first lockdown as I used my daily exercise to walk to the shop to pick up a litre bottle of Lucozade. Even if it was pouring with rain, Id still go. I spent about 400 a year on my addiction, meaning that in total Ive probably spent more than 1,200 on Lucozade. Change came during the summer when, sitting at the table with my boyfriends family, they all had glasses of water and I had a one-litre bottle of Lucozade it was embarrassing. Over the past two months, Ive managed to quit completely. Kayley Cornelius, student, Manchester

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'It has cost me 14 teeth': Readers on soft drink addiction and how to beat it - The Guardian

My trainer said the meals would be good for someone like me who exercises four to five times a week. The Good Kitchen

Molloy told me that it was good the meals all contained at least 30 grams of protein, which research has shown is "critical for lean muscle mass growth."

"As you can imagine, lean muscle is very important for most sports, and also is one of the best predictors of longevity as well," he added.

Molloy was also pleasantly surprised to see "complete protein sources" in the meals, rather than an emphasis on plant-based proteins.

"I do like the minimalist ingredients used in the meals," he added. "In general, unprocessed foods provide better satiety cues and control appetite substantially better than refined and processed foods. This is great for people who are looking to drop weight, but for athletes, it's a double-edged sword. Some processed foods such as rice, oats and other whole grains can provide added easy energy for training and competition."

Molloy did find that while the meals are a great option for the average person, an athlete would need to "eat substantially more food overall to support their athletic endeavors."

My trainer, Mike Michalski of Variant Fitness, agreed that the meals would be good for someone like me who exercises four to five times a week but isn't doing rigorous training.

"Quick meals, with great ingredients, and with a proper macronutrient profile are not easy for everyone to prepare and fit into their diets on a regular basis," Michalski said. "These meals certainly help to make that process that much easier."

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I tried eating like Tom Brady for a week, and it required a lot of extra hot sauce - Insider - Insider

By Roberta H. Anding, MS, Baylor College of Medicine and Texas Childrens HospitalEdited by Kate Findley and proofread byAngelaShoemaker, The Great Courses DailyHaving a deficiency or an excess of iron affects our health since iron plays an important role in many functions of our bodies. Photo By Tatjana BaibakovaFunctions of Iron

Among its many important functions, iron is a component of hemoglobin, myoglobin, and many enzymes within the body.

Hemoglobin is the protein on red blood cells thats responsible for oxygen transport. Its partner, myoglobin, is the protein found in muscle tissue.

Since iron has an integral role in brain development, it is absolutely critical to have it in the first two years of life. It is also vital in the production of the protective membrane in the central nervous system, called the myelin sheath. And, iron is involved in the production of neurotransmitters, which are chemicals that carry signals between nerve cells.

Infant formula contains iron. Breast milk has very biologically available iron, but cows milk is devoid of iron. This is one of the reasons why the American Academy of Pediatrics recommends either infant formula or breastfeeding for newborns and infants for the first years of life.

I was in a San Jose clinic there in Houston, and I had a woman come in with what appeared to be strawberry milk, Professor Anding said. When I asked her what this was because her baby was profoundly iron deficient, it was cornstarch with strawberry flavoring in it.

It looked like milk, but it wasnt milk. It was a milk surrogate, as the woman described it. It was pretend milk, infinitely less expensive than cows milk, and certainly much less expensive than infant formula, Professor Anding said. This was the cause of anemia or iron deficiency in her infant.

Iron is a structural part of many enzymes that have a multitude of metabolic functions, including, again, neurotransmitter production and function as well as the synthesis of DNA and collagen. It helps the livers detoxification system.

Although detox diets are very trendy these days, the liver does a more than sufficient job. Just make sure that you have adequate amounts of iron in your diet.

Iron is also integral in the maintenance of a functioning immune system, but bacteria also require iron for growth. Thus, if youre taking lots of supplemental iron, keep in mind that bacteria can grow in the presence of extra iron. This is why many nutrition support products that might be given to you intravenously in the hospital are iron-free.

Additionally, iron is not bioavailable. On average, only about 10% of dietary iron that you consume is absorbed by the body.Generally, women absorb about 13% of dietary iron, and men absorb about 6%. The reason men absorb less than women depends on biological need.

Absorption can range from as little as 1% to over 50%, depending on your state of deficiency. Absorption is more effective during times of deficiency; so if you are deficient, your body actually ramps up the absorption.

Dietary iron comes in two distinct forms: heme iron (from the word hemoglobin) and non-heme iron. Heme iron is found mainly in animal products and is absorbed much more effectively than non-heme iron, which is found in grains and plants.

Thus, if youre vegetarian and not eating any sources of animal protein, your absorption of iron might be compromised. The presence of free amino acids, a broken down product of protein metabolism and the acidic pH of your stomach, will enhance the absorption of non-heme iron. Thus, many of us think the acidic environment in our stomach is not physiologically normal, but its actually physiologically essential.

According to Professor Anding, you can take steps to increase the absorption of iron, and your grandmother probably had the best answer. Cooking with a black iron skillet can increase the iron content of a meal from anywhere from 30- to 100-fold.

In my work at the Houston Ballet, I always recommend to my ballerinas to go out and get a black iron skillet, because they are trying to manage their calories, and oftentimes theyre vegetarian; and, I want to enhance that iron absorption, Professor Anding said.

Iron absorption can also be decreased by antacids. That should make sense, as the antacids job is to alter the pH of the stomach. Keep in mind that iron loves acid. Other things in the diet can influence the amount of iron that you absorb. Calcium, zinc, magnesium, and phosphorus can all reduce the absorption of iron.In the environment, lead exposure will reduce the absorption of iron.

In terms of dietary intake, if you take calcium, in any form, for the prevention of osteoporosis, dont take it with iron.Think of dominoes. If you knock down one, youre going to knock down others.

Tomorrows article will go into more detail on bioavailability and deficiency.

Professor Roberta H. Anding is a registered dietitian and Director of Sports Nutrition and a clinical dietitian at Baylor College of Medicine and Texas Childrens Hospital. She also teaches and lectures in the Baylor College of Medicines Department of Pediatrics, Section of Adolescent Medicine and Sports Medicine, and in the Department of Kinesiology at Rice University.

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Brain Development, Liver Detoxification, and Other Key Iron Functions - The Great Courses Daily News

A year ago, Jake Wickey had never thrown the weight more than 22.24 meters.

This year he hasnt thrown it any less than 21 meters.

Wickeys longest weight throw of 22.24 meter is the sixth best in the NCAA so far this season.

Wickey says that constant training, focus and motivation are what have helped him become one of the best weight throwers in the country in the early track and field season.

I kind of changed up a lot of things working out, eating healthier, trying to get myself into the right mindset, Wickey said.It all started back when everything got canceled because of COVID. We all got sent home. I was just at a standstill with my performance. I felt like I was letting myself down, and I was letting my coach down.

When he got home, Wickey said, he weighed about 275 pounds, close to his highest ever.

So Wickey started running more, changed his diet and increased his weightlifting.

I'm going to go out and dominate. I'm going to go beat everybody," he started to tell himself.

Assistant track coach Nathan Fanger works withThe Kent State track team's throwers.

[Wickey] didn't change the method of training, he is talented just trying to find who he was, Fanger said. He kind of grew up and realized that he had more potential than he was producing.

When the season was canceled because of COVID-19, Wickey worked with Byron Melvin, a trainer he had worked with before at a gym near his hometown in Medina, Ohio. Melvin helped him improve his training and diet.

He made a new diet plan for me, Wickey said. It was definitely the diet that was the biggest one of the changes.

Wickey said he spent more time studying and learning more about his sport during the offseason. He did less socializing.

Wickey started weight throwing in ninth grade when he went to the camp at Ashland University where he met Jud Logan, a former Kent state university athlete and the Ashland head coach.

He taught me how to throw back when I was first starting to learn how to throw, Wickey said.

Wickey ranks sixth in the country in the weight throw. He was Mid-American Conference field athlete of the week Jan. 27.

I'm proud of myself, and I'm making my coach proud, Wickey said.

Wickey changed his throwing technique between his first and second meets in January and improved his distance by more than a meter.

I took my right foot and moved it back about eight inches, Wickey said. I can get the ball to go back a little bit farther so that once I start the motion of my throw, the ball can go a longer distance.

Wickeys goal is to reach throws of at least 70 meters consistently.

That would really prove my ability to be able to run with the big dogs, he said.

Wickey said he would like to break the school record of 74 feet this year and be a first-team all-American.

I wish to be the best athlete I could ever, he said.

Ignatius Ogbu is a sportswriter. Contact him at iogbu@kent.edu.

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How KSU's Jake Wickey become one of the nation's best throwers. - Kent Wired