Posts
It is beginning to get hot and sticky and while you had an excuse before that it was too cool – you are now beginning to develop another one – that it may be too warm. Fear not because we discussed last week that there is no bad weather, only poor clothing choices and we’ll cover some tricks for all climates to get you through this. You should also know that our bodies have some truly unique adaptations which allow us to run, slowly, better than just about any other animal on the planet. Don’t take my word for it – read Dr. Dan Lieberman’s studies on the subject as they are very educational. [http://www.fas.harvard.edu/~skeleton/danlhome.html]
One of these amazing adaptations is that we can dump heat, fast and effectively if we are smart about it and keep up with our bodies’ adaptations. Your body will begin adapting and acclimatizing to the hot weather in only a few days but it will take several weeks to fully be able to thrive in higher temps. Ease into this w/ a slower pace as you adapt. While you are adapting lets think about heat and how you are going to control this variable.
When two objects of different temperature are placed in contact with each other heat moves from the warmer object to the cooler object. You need to know this – because it will work to your advantage, like when you run early in the morning and you are hotter than the air around you. The larger the temperature gradient, the faster heat will move into the air and away from you. Have you ever seen your coffee steam in the morning? This is a micro example of a temperature gradient. Do you know how Gore-Tex rainwear works? On a temperature/moisture gradient also – so if the weather is humid and hot – your Gore-Tex jacket accumulates perspiration and you do not feel as dry. So remember this above law and think about gradients as energy or fluid or material moving from high concentration to low concentration. Here are the primary ways heat moves or terms to define how heat is lost into the environment:
Conduction – immersion in water, tongue on a lamp post, lying on the ground – heat goes into the cooler object
Convection – wind pulling the warm air away from your body, a breeze of a fan help with this and the winter wind does this when you do want it to…
Radiation – heat moving into space, rising from your attic, your head or elsewhere – watch the heat radiate from the road sometime in shimmering waves seen from a distance
Evaporation – high evaporation = high cooling, like wet burlap on the cooler or wet fabric on skin, sweat leaving the skin – carries heat w/ it.
So you want to understand this basic terms and properties because they present real world opportunities for you to avoid overheating. At the cellular level half of the energy you burn is heat production, you’re warm and you can’t help it, but as I said you can work with it.
Do not stress about the heat. We are among the most well developed mammals on the planet for running in this weather. How does the body cool itself? Radiation, Convection and evaporative cooling are the primary means – respiration a secondary means and we have a large skin surface area to vasodilate blood vessels and dump heat. We are able to sweat and provide a large area for convection & evaporative cooling. The faster you have heat carried away the better, as high core temps equate to difficult running. Quick cooling; via evaporation, a breeze, skin in contact with open air to draw off heat these processes all accelerate the cooling process.
You must be hydrated and stay that way in order to run in the heat. Drink plenty of fluid on the days you run & sip water during your runs (16-32oz per hour of exercise or 3-6oz every 15-20 minutes.) How much to drink varies by your weight, metabolism, adaptation, climate and other factors. Until you know your fluid loss/sweat rate just remember what a bag of IV fluids does – steadily drips… You will need a steady drip of fluid replacement in order to perform at your best. We just read that evaporative loss has profound results in cooling you, and if you are not drinking almost as fast as you are sweating, you need not be an accountant to see deficits ahead.
So how fast am I sweating at a given temperature? The SWEAT TEST: You can weigh yourself nude before going out on the run. Weigh yourself nude after the run (sounds obvious but those clothes are full of water, so you do not weigh them.) Convert the number of ounces lost on your scale into ounces of fluid lost. If you had a drink on your run add that number to the total amount lost. You can then estimate, for those conditions, how much fluid you need on a run. So I start the run at 155 pounds and return weighing 153 pounds, meaning I lost two pounds. I had 16 ounces to drink and yet I still lost two pounds so I add that 16oz (one pound) to the total lost = 3 pounds. That means I need about 42 ounces (16oz X 3 pounds) of fluid to replace what I lost out there and get back to my regular weight. I was not sweating fat – I have to replace that lost water. Lost water is lost blood volume and that blood volume keeps me from getting dizzy, delivers oxygen and groceries to my recovering muscles, and takes out the garbage or lactic acid and metabolic waste from muscle efforts. I must know what I generally loose and I need to put it back in order to recover well – dehydrate athletes do not recover well, in fact they do not even digest food very well.
I use a calculator I found at Runners World as a comparison to my
weigh-in calculations for fluid needs. http://www.runnersworld.com/article/0,7120,s6-242-302--10084-2-1-2,00.html
Based on the above calculator a 180lb person would need the following quantity of fluid (in ounces) ea. hour as a minimum for the temperature 50F=5.4oz, 60F=5.7oz, 70F=5.9oz, 80F=6.5oz, 90F=7.3oz, 100F=8.4oz and for temperature I would use the “feels like” temperature the weather man uses – rather than your window thermometer - as this “feels like” includes the heat index calculations.
Research and the medical community seem to mostly agree that you do not want to lose more than 2% of your mass during a run. For example: a 130-pound woman can lose no more than 2.6 pounds. After that your brain does not thermoregulate as efficiently, low blood volume affects perfusion, and you do not generally work as well. Many folks experience mental status changes at this stage of fluid volume loss or may not pass the “tilt test”. This refers to the idea that they get dizzy when they change positions quickly; there is not adequate blood volume to keep up with all your efforts. Drugs can also affect your body’s response to heat and thermoregulation. If you are using amphetamines, thyroid medication, antipsychotics, excessive caffeine (above 500mg daily) or alcohol, you may respond differently to heat stress.
Listen to your body while running. Nausea and light headedness, cramping, irritability, dry & flushed/red skin, low urine output &/or dark urine, or a body that stops sweating is showing critical signs of stress. STOP running and cool off in the shade while getting help. Your body knows more than you do & heatstroke can kill you. Body Temps of 102-104 are survivable with emergency assistance while 107 will be critical but do not pull out a thermometer and read it. Instead remember that the longer someone is at a high temperature the more severe the long term effects. Chill immediately.
Remember that heat injuries affect the “level of consciousness” first. If your running partner seems unaware, confused or more combative than usual it may be the first sign of a problem.
Remember the “chill vest” you saw in the Beijing Olympics? Think about a run that includes a spin through the sprinkler, dip in the stream, or a shower every other lap. Try to keep your shoes dry to prevent blisters but keep your core temperature low so that the blood used to power your legs is not reallocated to cooling your body.
This low core temp concept is another strong argument for going out slow. You need to do your fast running, if any, closer to the end of your workout so that you can then cool down properly. Fast running early will leave you hotter and more sluggish throughout the workout.
Running very early or very late in the day is a big help. Consider night runs with reflectors and a flashlight as one way to beat the heat. Our area has several parks and a bike trail where you can run cool and not be concerned with traffic. While mornings may see the highest humidity levels, temperatures are lower and so the heat index is tolerable for many. Notice that many desert cultures cover themselves completely with light colors and loose clothing that allows air circulation. If you choose to bare the skin to speed cooling, wear your sunscreen.
Conduction cooling: many folks freeze a hat or bandanna and wear it to provide additional cooling. Some even stash a cooler out on the route for a second frozen hat or ice water. Dumping one cup of cold water over your head while drinking the other at aid stations may help. Choose shady routes and plan to slow down; one study has shown that 54 degrees is perfect for running and that we can expect each 7 degree increase above this temperature to slow runners one minute/mile.
HEAT INDEX the NWS provides these numbers for reference – when temperature & humidity meet or exceed these combinations you need to find a treadmill in the AC. Again our area has several great facilities for air-conditioned running and both enjoy brand new treadmills.
Temp Humidity
86 90
88 80
90 70
92 60
94 55
96 45
98 40
Research has shown that you can absorb as much as one liter/hour of fluid. Your minimum daily allowance of fluids is 8-10 glasses a day (64oz) but 128oz is even better for runners or folks who engage in an hour or more of exercise daily. You can “pre-hydrate” yourself on days you know you are running in the heat which is preventative because you can, after adapting to the heat, easily sweat 2 liters/hour during heavy exertion. You will benefit from the additional fluid volume for cooling the body as long as you do not drink more than you can absorb right before a run, which may lead to sloshing while you run. As long as you are eating a normal diet you will not need additional salt or electrolytes to adapt to heat and added salt may prove to be a stressor. Keep it simple with water and it’s cheaper – as well as always available. Sugars generally slow the absorption of fluids so while some may need sweeteners/drink mix to make water appealing to drink – be careful not to create a problem with gastric emptying pre-run.
Think about a water bottle, hydration pack, fanny pack or fuel belt that you can use to carry fluids during these very hot months. I do not target a lot of gear recommendations because every one likes their own style on this kind of thing, but something to keep you hydrated will make your runs safer and more enjoyable.
Monday, May 31, 2010
Nutrition & Hydration for Running
Nutrition and hydration for running
Groceries in, garbage out, blood goes round and round…
Performance is directly related to the type and quality of fuel that goes into the runner and when. You are an experiment of one; however there are some useful guidelines.
We are not on a diet when training – weight loss should not be a goal while taking on a new challenge like this. Listen to your body and be good to it. You may choose to modify some of your fueling habits to assist your running and this will help you in developing a fitness program.
Your doctor will suggest that 8 glasses (64oz) of water daily is a suggested healthy amount - I would use this as a starting point. What is the top end for water needs? Well, the armor divisions in Israeli (IDF forces) are allocated 2.5 gallons daily (10L+) in order to fight inside tanks in the desert. You are not up against this kind of challenge, and would clearly slosh a bit on your run – if you could run. Again listen to your body and be smart about things, slowly building up the amount of fluid you can ingest along with a balanced diet and you may find that you do well with 3,000 – 4,000 mL, or 4 quarts each day which is twice what the old standard is and your sweat test homework may adjust this number also.
Coffee – contains additional antioxidants but caffeine in particular stimulates early breakdown of body fats into free fatty acids and triglycerides which are substances that are used as fuel. It may also have a small effect in bronchodilation and stimulates respiration for some runners. USA Track and Field calls caffeine a legal performance enhancing substance, but you can get too much of this as well. Limit caffeine use, as more than 500mg daily is a diuretic and will dehydrate you and more than 200mg daily can affect cardiac function. The key words are small to moderate doses…You can get a table of how much caffeine is in your beverage, and further explanation of the chemistry here: http://runningdoctor.runnersworld.com/2010/01/
Your body will need 3 cups of fruit and 3 cups of veggies daily to get all of the nutrients you need for training. This type of nutrient supply is vastly better than a vitamin.
Liz Applegate PHD and Runners World nutritionist says “eat (smaller meals) every three to four hours to keep your energy level up and your brain thinking clearly. Start with a decent breakfast, even if it is in your car” she is referring to the fact that this is the meal many of us will run on that day and it is proven that this meal regulates the days hunger and metabolism. Plan ahead so that you can take in very small meals that contain good carbs, protein, good fats and nutrients for sustained energy. People ask me, “How do I do that, and fit in 6-7 servings of fruit and so much whole grain in a day?”
Two key things to think about here: First is an understanding of portion size. If we are eating 4-6 micro meals a day the portions are really small. They also have to be pretty balanced to get the good stuff to fit. So a recovery snack might have several good food groups involved and is less than half of what I would eat at lunch, in terms of quantity. Second is that old Steven Covey analog about time management. He would pour sand into the jar as a representation of what is urgent in our lives - all the stuff we feel like we need to do, and then he would try to get the big stones to fit in that jar. We all know what happened, those stones did not fit. Not until he placed the stones in the jar first, did the sand all fit around the stones, and everything did get into his jar. He was showing us how to manage our time with what was important vs. what was urgent. Well our running diet is that way too and if the “stones” are your food pyramid items you can still get the “sand” or those other things into the diet too – and the more miles you run the more sand you can eat also!
I have also included resources on the site for “green” or “earth friendly” menu planning and vegetarian menu planning and you should know where I am going with this so that you are not filled with anxiety and continue to learn. I am not going to suggest that while you are learning to run that you also learn an entirely new way to eat. I know that will not work. I also know that I can learn from nearly anybody and that I have learned a great deal about how to incorporate more “stones” - more really nutritiously dense calories into my diet by learning from folks who teach us to eat more simply, and cook with more plants. It happens to be cheaper too (which is great, because with my mileage as it is now, I eat a lot) and I have found a few new family favorites this way.
The power of real foods cannot be duplicated. One example is Strawberries; the fruit gets its bright red color from antioxidant compounds called anthocyanins, which are found in other red and blue fruits and help reduce inflammation and counteract muscle damage from exercise. One cup of strawberry halves contains just 49 calories and nearly 150 percent of your Daily Value for vitamin C—don’t forget that they contain water – the base of any solid food pyramid.
Energy bars are OK for a quick fix but many contain lots of unneeded sugar too – limit the bars and do not replace real food your body needs now. Try eating ½ the bar as a rule and if you are still hungry go for whole grains (steamed in advance) or fruit/veggies.
Calcium is taken for granted and it should not be due to the fact that your feet are hitting the ground harder and so many times each week now. Milk, yogurt, cottage cheese and the like all come in fat free varieties and this is something you use for bone density and support as well as muscle contraction. Please make sure you are not neglecting calcium intake.
Many runners add Omega 3 fatty acids to their diet and 1200mg of DHA & EPA omega 3’s are recommended. This is most easily obtained with a fish oil supplement or consuming salmon/tuna daily.
Just as water is needed to process all these good calories, oil and “good fats” are needed to process these colorful nutrients in your food. Antioxidants and enzymes that come from bright vegetables are soluble in these plant based, unsaturated or polyunsaturated oils. For oil think plant based oils and these are fats you cannot do without, you just need a small amount.
Occasional treats are OK and a treat day is part of my training plan – it motivates me to run more. Enjoy life, not just your running! Just avoid treats as recovery food or pre-run food because many of these do not sit well (cause GI distress) or a sugar spike that will knock a runner flat or put them to sleep.
Before running you will need to have fuel on board. 200-500 Kal would be a minimum needed to avoid BONK on a long run. Eat a good meal two hours before a run and if you cannot do that get 200-500 kal as a snack - try to eat 30-45min. before your run.
Allow 30 minutes minimum for it to settle (you’ll have to experiment with your own stomach on this one, and be sure to document what works)
Document what does not agree with you and when is too soon to start running post meal. Think of the stomach wall as a sponge (if it is wet it can work well, otherwise you’re waiting for it to saturate before digestion gets going) Your stomach needs to be hydrated before it can move food out – so drink with your food and it’ll be digesting faster/more smoothly for running.
Within 30 minutes of running your cells need to be replenished with glycogen acquired from quality calories. If you do this appropriately it has been shown that much of this energy is actually stored at/in the muscle itself. The body converts energy to glycogen and stores it where it will be needed for your next workout which is much more efficient than your liver trying to supply all the energy for your next run.
Your pre-run body weight divided by 2 equals the number of grams of carbohydrates you’ll need to replenish your self for recovery. There are 4 Kal/Gram of carbohydrates. While many of you have heard of low carb diets and KFC wants you to double down, clean carbohydrates is the largest percentage of what propels a runner. Ideal recovery foods contain some protein for muscle recovery and faster nutrient uptake & the research shows a 4:1 Carb:Protein ratio works best.
Examples:
Whole wheat bagel with peanut butter carrots and hummus
Apple with peanut butter, almond butter cheerios and milk
½ of a Powerbar or similar vegetable juice (V8 or like, but read for sodium level)
Low fat cottage cheese with fruit coconut water (new & trendy as it contains sugar. Potassium & no fat)
Low fat chocolate milk, 8oz glass
rice and bean burrito w/ salsa
salmon and brown rice
tuna fish and veggies wrap
hummus and veggie pita sandwich
fruit and yogurt smoothie (freeze @ night, thaw morning of run)
foods high in water are great after a run, satisfying hunger and offering hydration along with reduced calories.
Individual metabolism varies but recreational runners will burn anywhere from 600Kal/hour to 100Kal/mile traveled.
Water loss depends upon many factors but for best recovery you will need to replenish water stores right after running and in some cases (longer runs, over an hour) try drinking during your run. Heat and rising temps may cause you to need water sooner.
This bears repeating, perform a water loss calculation as part of your homework about yourself. Pre-run, weigh yourself naked. Post-run weigh yourself again and compare the values. Any pound of weight change multiplied by 16oz equals the amount of water lost during your run and you should drink the corresponding amount of water to replace your loss. On future long runs you can seek to drink some of this fluid as you are loosing it by sipping every 15minutes. During hot days and heavy sweating most folks need 16-32oz per hour of exercise or 3-6oz every 15-20 minutes. (If you gain weight during your run, you are drinking too much water – this is tough to do and somewhat self-limiting due to sloshing or GI distress)
During longer runs you may want to think about eating simple foods to keep calories on board and avoid bonk. Runs over one hour fit into this “long run” category. Runners traveling over an hour need 240Kal/hour to avoid bonk. If you try to eat – use simple, low fiber, no dairy foods and document what agrees with you. The maximum you’ll be able to use is 240-280Kal/hr so you are not replacing everything – just trying to maintain homeostasis.
Examples
Energy gels, Bananas, Fruit chews, PBJ sandwich on wheat, Gatorade, Pretzels, Chia seeds etc. and you’ll notice that I use a lot of real foods because of price and nutrient density
Many running nutritionists say 15-20% of the calories should be protein. This leaves 20% fat and 60% carbohydrates. Fruits & veggies, legumes and whole grains are “clean carbs” and you’ll eat a lot of these to improve performance. All of the above examples are pretty high in fiber and as you increase the level of fiber in your diet – you feel full longer and you body has more time to wring the nutrients from the food. You also become very regular and this is helpful for your running schedule as well.
Some elite ultra runners use 30% protein, 30% fat, & 40% carbs and are running more than 100 miles/week
Try to eat “5 colors” of food everyday – real colors from nature to give you all of the vitamins you need to keep running
Processed foods generally mean fewer vitamins, less fiber, more sugars and less beneficial fats. Few real foods are the color white.
Fiber is very important to the runner as it helps quality foods stay of board long enough for you to wring the quality calories out of them. Additionally theses foods contain complex sugars and carbohydrates that burn longer without a blood sugar “spike” or “drop” that hurts you mid-run or mid-meeting. Stay away from high fiber right before or during runs but try to change the daily amount of fiber to give you more & you’ll see sustained energy.
The food pyramid was revised five years ago and a model has been adapted for runners too. Note that the base is fluids – very critical to body function and digestion of every calorie.
Runners need 800ml (27oz) of additional fluid for each hour of sustained exercise. Two liters is considered a minimum staring point
Five servings of fruits and vegetables daily and at least one of these should be “raw”. 200ml of unsweetened juice may replace one serving
Three servings of whole grains & legumes daily – runners add one extra serving for each hour of exercise. Sport food (60-90g serving) may replace one serving
Four servings of Milk/Dairy/Meat/Fish/Eggs daily (100-120g raw weight) – same as regular pyramid
Three Servings of oil/fats/nuts daily (2-3 teaspoon) daily- Runners add ½ a serving for each additional hour of exercise, may be from any type
Only in moderation Sweets/salty snacks/sweetened drinks (includes alcohol) – Runners should consume with a meal & need to consider that these items may slow recovery
How many calories do you need each day? This is the basic formula:
1. Multiply your weight by 10 to determine the number of calories needed to exist – resting metabolic rate.
2. Add half that number to #1 for general daily activity like working shopping, and add/subtract 100 calories for sedentary folks or folks who chase toddlers.
3. Add calories for purposeful exercise. One hour of exercise may burn 400-600 calories depending upon activity and intensity.
4. Example: 120# person needs 1,200 in line 1, add 600 for activity in line 2, add 400 for their run in line 3. Total for daily intake equals 2,200 calories.
Plan your own meals by “stones” at www.mypyramid.gov and the number of free resource there is astounding.
A good calorie counter formula for running is available at http://www.runnersworld.com/article/0,7120,s6-242-304-311-8402-0,00.html
A tool for how many calories/proper portion size is at http://www.runnersworld.com/article/0,7120,s6-242-304--11628-0,00.html
A recipe database for quality runner’s dishes is at http://recipes.runnersworld.com/homepage.aspx
A site with good food tools (calorie counter by food, nutrient facts, food journal) is at http://www.thedailyplate.com/ and this site has been further enhanced at livestrong.com
You will see Mark Bitman’s link and a vegan kick start link on the website as well and these offer recipe tools as well.
Read 15 foods for the runners shopping cart homework by Liz Applegate at Runnersworld.com, the link is also on the YMCA group site
Groceries in, garbage out, blood goes round and round…
Performance is directly related to the type and quality of fuel that goes into the runner and when. You are an experiment of one; however there are some useful guidelines.
We are not on a diet when training – weight loss should not be a goal while taking on a new challenge like this. Listen to your body and be good to it. You may choose to modify some of your fueling habits to assist your running and this will help you in developing a fitness program.
Your doctor will suggest that 8 glasses (64oz) of water daily is a suggested healthy amount - I would use this as a starting point. What is the top end for water needs? Well, the armor divisions in Israeli (IDF forces) are allocated 2.5 gallons daily (10L+) in order to fight inside tanks in the desert. You are not up against this kind of challenge, and would clearly slosh a bit on your run – if you could run. Again listen to your body and be smart about things, slowly building up the amount of fluid you can ingest along with a balanced diet and you may find that you do well with 3,000 – 4,000 mL, or 4 quarts each day which is twice what the old standard is and your sweat test homework may adjust this number also.
Coffee – contains additional antioxidants but caffeine in particular stimulates early breakdown of body fats into free fatty acids and triglycerides which are substances that are used as fuel. It may also have a small effect in bronchodilation and stimulates respiration for some runners. USA Track and Field calls caffeine a legal performance enhancing substance, but you can get too much of this as well. Limit caffeine use, as more than 500mg daily is a diuretic and will dehydrate you and more than 200mg daily can affect cardiac function. The key words are small to moderate doses…You can get a table of how much caffeine is in your beverage, and further explanation of the chemistry here: http://runningdoctor.runnersworld.com/2010/01/
Your body will need 3 cups of fruit and 3 cups of veggies daily to get all of the nutrients you need for training. This type of nutrient supply is vastly better than a vitamin.
Liz Applegate PHD and Runners World nutritionist says “eat (smaller meals) every three to four hours to keep your energy level up and your brain thinking clearly. Start with a decent breakfast, even if it is in your car” she is referring to the fact that this is the meal many of us will run on that day and it is proven that this meal regulates the days hunger and metabolism. Plan ahead so that you can take in very small meals that contain good carbs, protein, good fats and nutrients for sustained energy. People ask me, “How do I do that, and fit in 6-7 servings of fruit and so much whole grain in a day?”
Two key things to think about here: First is an understanding of portion size. If we are eating 4-6 micro meals a day the portions are really small. They also have to be pretty balanced to get the good stuff to fit. So a recovery snack might have several good food groups involved and is less than half of what I would eat at lunch, in terms of quantity. Second is that old Steven Covey analog about time management. He would pour sand into the jar as a representation of what is urgent in our lives - all the stuff we feel like we need to do, and then he would try to get the big stones to fit in that jar. We all know what happened, those stones did not fit. Not until he placed the stones in the jar first, did the sand all fit around the stones, and everything did get into his jar. He was showing us how to manage our time with what was important vs. what was urgent. Well our running diet is that way too and if the “stones” are your food pyramid items you can still get the “sand” or those other things into the diet too – and the more miles you run the more sand you can eat also!
I have also included resources on the site for “green” or “earth friendly” menu planning and vegetarian menu planning and you should know where I am going with this so that you are not filled with anxiety and continue to learn. I am not going to suggest that while you are learning to run that you also learn an entirely new way to eat. I know that will not work. I also know that I can learn from nearly anybody and that I have learned a great deal about how to incorporate more “stones” - more really nutritiously dense calories into my diet by learning from folks who teach us to eat more simply, and cook with more plants. It happens to be cheaper too (which is great, because with my mileage as it is now, I eat a lot) and I have found a few new family favorites this way.
The power of real foods cannot be duplicated. One example is Strawberries; the fruit gets its bright red color from antioxidant compounds called anthocyanins, which are found in other red and blue fruits and help reduce inflammation and counteract muscle damage from exercise. One cup of strawberry halves contains just 49 calories and nearly 150 percent of your Daily Value for vitamin C—don’t forget that they contain water – the base of any solid food pyramid.
Energy bars are OK for a quick fix but many contain lots of unneeded sugar too – limit the bars and do not replace real food your body needs now. Try eating ½ the bar as a rule and if you are still hungry go for whole grains (steamed in advance) or fruit/veggies.
Calcium is taken for granted and it should not be due to the fact that your feet are hitting the ground harder and so many times each week now. Milk, yogurt, cottage cheese and the like all come in fat free varieties and this is something you use for bone density and support as well as muscle contraction. Please make sure you are not neglecting calcium intake.
Many runners add Omega 3 fatty acids to their diet and 1200mg of DHA & EPA omega 3’s are recommended. This is most easily obtained with a fish oil supplement or consuming salmon/tuna daily.
Just as water is needed to process all these good calories, oil and “good fats” are needed to process these colorful nutrients in your food. Antioxidants and enzymes that come from bright vegetables are soluble in these plant based, unsaturated or polyunsaturated oils. For oil think plant based oils and these are fats you cannot do without, you just need a small amount.
Occasional treats are OK and a treat day is part of my training plan – it motivates me to run more. Enjoy life, not just your running! Just avoid treats as recovery food or pre-run food because many of these do not sit well (cause GI distress) or a sugar spike that will knock a runner flat or put them to sleep.
Before running you will need to have fuel on board. 200-500 Kal would be a minimum needed to avoid BONK on a long run. Eat a good meal two hours before a run and if you cannot do that get 200-500 kal as a snack - try to eat 30-45min. before your run.
Allow 30 minutes minimum for it to settle (you’ll have to experiment with your own stomach on this one, and be sure to document what works)
Document what does not agree with you and when is too soon to start running post meal. Think of the stomach wall as a sponge (if it is wet it can work well, otherwise you’re waiting for it to saturate before digestion gets going) Your stomach needs to be hydrated before it can move food out – so drink with your food and it’ll be digesting faster/more smoothly for running.
Within 30 minutes of running your cells need to be replenished with glycogen acquired from quality calories. If you do this appropriately it has been shown that much of this energy is actually stored at/in the muscle itself. The body converts energy to glycogen and stores it where it will be needed for your next workout which is much more efficient than your liver trying to supply all the energy for your next run.
Your pre-run body weight divided by 2 equals the number of grams of carbohydrates you’ll need to replenish your self for recovery. There are 4 Kal/Gram of carbohydrates. While many of you have heard of low carb diets and KFC wants you to double down, clean carbohydrates is the largest percentage of what propels a runner. Ideal recovery foods contain some protein for muscle recovery and faster nutrient uptake & the research shows a 4:1 Carb:Protein ratio works best.
Examples:
Whole wheat bagel with peanut butter carrots and hummus
Apple with peanut butter, almond butter cheerios and milk
½ of a Powerbar or similar vegetable juice (V8 or like, but read for sodium level)
Low fat cottage cheese with fruit coconut water (new & trendy as it contains sugar. Potassium & no fat)
Low fat chocolate milk, 8oz glass
rice and bean burrito w/ salsa
salmon and brown rice
tuna fish and veggies wrap
hummus and veggie pita sandwich
fruit and yogurt smoothie (freeze @ night, thaw morning of run)
foods high in water are great after a run, satisfying hunger and offering hydration along with reduced calories.
Individual metabolism varies but recreational runners will burn anywhere from 600Kal/hour to 100Kal/mile traveled.
Water loss depends upon many factors but for best recovery you will need to replenish water stores right after running and in some cases (longer runs, over an hour) try drinking during your run. Heat and rising temps may cause you to need water sooner.
This bears repeating, perform a water loss calculation as part of your homework about yourself. Pre-run, weigh yourself naked. Post-run weigh yourself again and compare the values. Any pound of weight change multiplied by 16oz equals the amount of water lost during your run and you should drink the corresponding amount of water to replace your loss. On future long runs you can seek to drink some of this fluid as you are loosing it by sipping every 15minutes. During hot days and heavy sweating most folks need 16-32oz per hour of exercise or 3-6oz every 15-20 minutes. (If you gain weight during your run, you are drinking too much water – this is tough to do and somewhat self-limiting due to sloshing or GI distress)
During longer runs you may want to think about eating simple foods to keep calories on board and avoid bonk. Runs over one hour fit into this “long run” category. Runners traveling over an hour need 240Kal/hour to avoid bonk. If you try to eat – use simple, low fiber, no dairy foods and document what agrees with you. The maximum you’ll be able to use is 240-280Kal/hr so you are not replacing everything – just trying to maintain homeostasis.
Examples
Energy gels, Bananas, Fruit chews, PBJ sandwich on wheat, Gatorade, Pretzels, Chia seeds etc. and you’ll notice that I use a lot of real foods because of price and nutrient density
Many running nutritionists say 15-20% of the calories should be protein. This leaves 20% fat and 60% carbohydrates. Fruits & veggies, legumes and whole grains are “clean carbs” and you’ll eat a lot of these to improve performance. All of the above examples are pretty high in fiber and as you increase the level of fiber in your diet – you feel full longer and you body has more time to wring the nutrients from the food. You also become very regular and this is helpful for your running schedule as well.
Some elite ultra runners use 30% protein, 30% fat, & 40% carbs and are running more than 100 miles/week
Try to eat “5 colors” of food everyday – real colors from nature to give you all of the vitamins you need to keep running
Processed foods generally mean fewer vitamins, less fiber, more sugars and less beneficial fats. Few real foods are the color white.
Fiber is very important to the runner as it helps quality foods stay of board long enough for you to wring the quality calories out of them. Additionally theses foods contain complex sugars and carbohydrates that burn longer without a blood sugar “spike” or “drop” that hurts you mid-run or mid-meeting. Stay away from high fiber right before or during runs but try to change the daily amount of fiber to give you more & you’ll see sustained energy.
The food pyramid was revised five years ago and a model has been adapted for runners too. Note that the base is fluids – very critical to body function and digestion of every calorie.
Runners need 800ml (27oz) of additional fluid for each hour of sustained exercise. Two liters is considered a minimum staring point
Five servings of fruits and vegetables daily and at least one of these should be “raw”. 200ml of unsweetened juice may replace one serving
Three servings of whole grains & legumes daily – runners add one extra serving for each hour of exercise. Sport food (60-90g serving) may replace one serving
Four servings of Milk/Dairy/Meat/Fish/Eggs daily (100-120g raw weight) – same as regular pyramid
Three Servings of oil/fats/nuts daily (2-3 teaspoon) daily- Runners add ½ a serving for each additional hour of exercise, may be from any type
Only in moderation Sweets/salty snacks/sweetened drinks (includes alcohol) – Runners should consume with a meal & need to consider that these items may slow recovery
How many calories do you need each day? This is the basic formula:
1. Multiply your weight by 10 to determine the number of calories needed to exist – resting metabolic rate.
2. Add half that number to #1 for general daily activity like working shopping, and add/subtract 100 calories for sedentary folks or folks who chase toddlers.
3. Add calories for purposeful exercise. One hour of exercise may burn 400-600 calories depending upon activity and intensity.
4. Example: 120# person needs 1,200 in line 1, add 600 for activity in line 2, add 400 for their run in line 3. Total for daily intake equals 2,200 calories.
Plan your own meals by “stones” at www.mypyramid.gov and the number of free resource there is astounding.
A good calorie counter formula for running is available at http://www.runnersworld.com/article/0,7120,s6-242-304-311-8402-0,00.html
A tool for how many calories/proper portion size is at http://www.runnersworld.com/article/0,7120,s6-242-304--11628-0,00.html
A recipe database for quality runner’s dishes is at http://recipes.runnersworld.com/homepage.aspx
A site with good food tools (calorie counter by food, nutrient facts, food journal) is at http://www.thedailyplate.com/ and this site has been further enhanced at livestrong.com
You will see Mark Bitman’s link and a vegan kick start link on the website as well and these offer recipe tools as well.
Read 15 foods for the runners shopping cart homework by Liz Applegate at Runnersworld.com, the link is also on the YMCA group site
Monday, May 24, 2010
Stretching & Strength
All of our bodies have imbalances – this is normal. Most of the time you never notice what is commonly a very slight asymmetry in the body or your posture. Starting a new sport, any new sport, will often bring the asymmetry to your attention. Stretching and strengthening is an opportunity to isolate and modify our natural imbalances that could bring about a long term strain or injury. Many of us run of one side of the road for miles and miles and never notice an imbalance that might result from the slope of the road crown or shoulder.
I have a different story that is a more extreme example. As a raft guide I saw in the back right corner of the boat and spent days paddling six guests down the river. One side of my lower back is much stronger as a result and that was very clear to me when I started running further. My buddy has a lesser example, his chiropractor told him he needed to take his wallet out of his back pocket, because the 4” of credit cards and dinner receipts and whatever else was in there was giving him an asymmetry. Sometimes we know what causes these slight changes and sometimes we do not. They can be subtle or extreme but I’ll bet we all have one, and I’ll bet again that a few of us will have our running bring it to our attention. You’ll hear me say it often that you need to listen carefully to your body and this type of issue need not alarm you if you are a careful monitor. My back had a talk with me slowly and in a “tap, tap” you on the shoulder kind of way. That is when I went to strength training and gently corrected the problem. Before you go out to take the chainsaw safety course they sharpen the chainsaw for you, they know you’ll have a much better experience with a sharp saw.
Stretching and strength training are a quick way to get under your own hood and make sure everything is shored up and aligned a bit before starting this big journey. And when I go on a long drive for summer vacation I do not take the whole car apart to make sure it works! I just check a bit, kick the tires and noodle with the simple stuff and that is what we are doing here too.
Here are a number of the key stretches that you will want to perform after a run, while muscles are still warm. Your text has a number of stretches and you can experiment with a number of them and others to get better results. We will practice one of these after every group run so that you can see them in action. Why did I choose these stretches? They are a good gentle start and work both flexion and extension related to key areas of your running movements. I realize that all of us are busy but I need you to make time to stretch. If it came down to you needing to shorten your run by 8 minutes in order to find time to stretch – then do that. But often you can read, watch TV or see you kid play while you use ten minutes to mitigate injury in your training day and longer looser muscles recover more quickly. You’ll feel better and recover faster with just these and can always expand your routine as you progress. Where there is not a page number listed (supine groin, glute/piriformis stretch) I’ll give you a handout for these and you can keep it in your textbook.
stretch after every workout find it
calf stretch standing, leg straight 1 rep 60 seconds each leg pg 185
calf stretch standing, front knee bent 1 rep 60 seconds each leg pg 186
Hamstring standing, one leg up 1 rep 60 seconds each leg pg 183
Quadricep standing 1 rep 60 seconds each leg pg 184
Lower back standing 1 rep 60 seconds pg 188
Hamstring seated 1 rep 60 seconds each leg pg 190
Calf and foot stretch seated 1 rep 60 seconds each leg pg 194
Groin stretch, supine 1 rep 60 seconds
Glute, piriformis stretch, supine wall 1 rep 60 seconds each leg
try to visualize a good race and what went well mid-run while you stretch
Additionally, I will recommend a few key drills to strengthen your key muscles used in running. Again, I realize that you are busy and some will say that they cannot find the time, while others will say they do not want to be a body builder. We will not add any mass to your frame with these drills, only muscle definition. The most important thing is that we support your running by giving you structural support and exercising tissue that does not see activity any other way. This type of weight lifting is quick and intended to be injury prevention for what we ask your body to do. By including a non-impact form of exercise in your conditioning we also stimulate a recovery response for your body and continue to build your metabolic rate without increased mileage or wear on your legs.
So that I do not make any assumptions; a set is a group of repetitions with weights and a repetition (rep) is a single lift of the weight. You will be doing just a single set and we’ll start with a small number of reps and slowly build to a number of 15 or less. The key to making this work is that you will use a weight that is heavy enough that the last few reps will be difficult to complete. But the weight should not be so heavy that you cannot correctly perform the exercise, because form is most important. Use the pictures in your book and a mirror at the fitness center to help you learn clean form for each exercise. You will notice that most of these do not require a weight room either so you can do them at home and save time for other things (like stretching). If you do not see a page number listed here then I’ll be giving you a handout for the exercise. Several of these drills such as plank and superman are isometric exercises and so you’ll hold them until failure, record your time and then add 5 seconds to that time each week as a goal. I would tell you that for best results strength training would be done 3 times weekly, however those three day a week folks only saw 5-10% improvement over those who strength train 2 days a week. Since you are already busy with running and stretching, I feel two days is sufficient and achieve our goal of a balanced body that is buffered from injury.
Core strength workout 2 times weekly, 3 is OK
exercise sets reps hold for find it
Standing wall slide one pg 138
Single leg squat one
walking lunge one
calf raises one pg 134
toe raises one pg 139
push up one pg 122
Dumbbell row one pg 123
regular crunches one pg 128
oblique crunches one pg 129
plank one sec. pg 130
superman one sec. pg 130
Remember: use enough weight that last few reps are challenging but you maintain form
every strength session makes your run miles more fluidly and easily
lean muscle mass deflects impact from joint structures which are less regenerative
an ounce of prevention is better than a pound of cure
I have a different story that is a more extreme example. As a raft guide I saw in the back right corner of the boat and spent days paddling six guests down the river. One side of my lower back is much stronger as a result and that was very clear to me when I started running further. My buddy has a lesser example, his chiropractor told him he needed to take his wallet out of his back pocket, because the 4” of credit cards and dinner receipts and whatever else was in there was giving him an asymmetry. Sometimes we know what causes these slight changes and sometimes we do not. They can be subtle or extreme but I’ll bet we all have one, and I’ll bet again that a few of us will have our running bring it to our attention. You’ll hear me say it often that you need to listen carefully to your body and this type of issue need not alarm you if you are a careful monitor. My back had a talk with me slowly and in a “tap, tap” you on the shoulder kind of way. That is when I went to strength training and gently corrected the problem. Before you go out to take the chainsaw safety course they sharpen the chainsaw for you, they know you’ll have a much better experience with a sharp saw.
Stretching and strength training are a quick way to get under your own hood and make sure everything is shored up and aligned a bit before starting this big journey. And when I go on a long drive for summer vacation I do not take the whole car apart to make sure it works! I just check a bit, kick the tires and noodle with the simple stuff and that is what we are doing here too.
Here are a number of the key stretches that you will want to perform after a run, while muscles are still warm. Your text has a number of stretches and you can experiment with a number of them and others to get better results. We will practice one of these after every group run so that you can see them in action. Why did I choose these stretches? They are a good gentle start and work both flexion and extension related to key areas of your running movements. I realize that all of us are busy but I need you to make time to stretch. If it came down to you needing to shorten your run by 8 minutes in order to find time to stretch – then do that. But often you can read, watch TV or see you kid play while you use ten minutes to mitigate injury in your training day and longer looser muscles recover more quickly. You’ll feel better and recover faster with just these and can always expand your routine as you progress. Where there is not a page number listed (supine groin, glute/piriformis stretch) I’ll give you a handout for these and you can keep it in your textbook.
stretch after every workout find it
calf stretch standing, leg straight 1 rep 60 seconds each leg pg 185
calf stretch standing, front knee bent 1 rep 60 seconds each leg pg 186
Hamstring standing, one leg up 1 rep 60 seconds each leg pg 183
Quadricep standing 1 rep 60 seconds each leg pg 184
Lower back standing 1 rep 60 seconds pg 188
Hamstring seated 1 rep 60 seconds each leg pg 190
Calf and foot stretch seated 1 rep 60 seconds each leg pg 194
Groin stretch, supine 1 rep 60 seconds
Glute, piriformis stretch, supine wall 1 rep 60 seconds each leg
try to visualize a good race and what went well mid-run while you stretch
Additionally, I will recommend a few key drills to strengthen your key muscles used in running. Again, I realize that you are busy and some will say that they cannot find the time, while others will say they do not want to be a body builder. We will not add any mass to your frame with these drills, only muscle definition. The most important thing is that we support your running by giving you structural support and exercising tissue that does not see activity any other way. This type of weight lifting is quick and intended to be injury prevention for what we ask your body to do. By including a non-impact form of exercise in your conditioning we also stimulate a recovery response for your body and continue to build your metabolic rate without increased mileage or wear on your legs.
So that I do not make any assumptions; a set is a group of repetitions with weights and a repetition (rep) is a single lift of the weight. You will be doing just a single set and we’ll start with a small number of reps and slowly build to a number of 15 or less. The key to making this work is that you will use a weight that is heavy enough that the last few reps will be difficult to complete. But the weight should not be so heavy that you cannot correctly perform the exercise, because form is most important. Use the pictures in your book and a mirror at the fitness center to help you learn clean form for each exercise. You will notice that most of these do not require a weight room either so you can do them at home and save time for other things (like stretching). If you do not see a page number listed here then I’ll be giving you a handout for the exercise. Several of these drills such as plank and superman are isometric exercises and so you’ll hold them until failure, record your time and then add 5 seconds to that time each week as a goal. I would tell you that for best results strength training would be done 3 times weekly, however those three day a week folks only saw 5-10% improvement over those who strength train 2 days a week. Since you are already busy with running and stretching, I feel two days is sufficient and achieve our goal of a balanced body that is buffered from injury.
Core strength workout 2 times weekly, 3 is OK
exercise sets reps hold for find it
Standing wall slide one pg 138
Single leg squat one
walking lunge one
calf raises one pg 134
toe raises one pg 139
push up one pg 122
Dumbbell row one pg 123
regular crunches one pg 128
oblique crunches one pg 129
plank one sec. pg 130
superman one sec. pg 130
Remember: use enough weight that last few reps are challenging but you maintain form
every strength session makes your run miles more fluidly and easily
lean muscle mass deflects impact from joint structures which are less regenerative
an ounce of prevention is better than a pound of cure
What to wear
What to wear – running gear YMCA – LTR class
By making a date to run with a partner you cannot whimp out due to weather because someone is waiting – besides they may have a pair of gloves you can borrow or know a shady route to run.
So find good routes for you and your running buddy and keep your commitments to them. Getting started in any less than ideal weather is the hardest part – you’ll be glad you did start afterwards.
“There is no bad weather, merely inadequate clothing choices.” Your body is a heat engine and nearly half of the energy in your base metabolism is heat energy. This will serve you well when it gets cold and requires some forethought when running in the summer. You really can stay comfortable though when you think it through and plan ahead.
Research has shown that optimum running performance is reached at temperatures between 30 and 50 degrees. So staying cool is important.
Dress as if the thermometer were reading 10 degrees F higher than it is – this will dress you for the middle of the run not the first mile.
You may choose a loop near home so that you can toss clothing on the porch as you circle past. Or get more ice on hot days. Some folks even place a cooler behind the house with an icy bottle in it or keep the hose turned on for each lap past the house. I have run through sprinklers when I can still keep my feet dry.
By warming up indoors and getting the blood moving w/o breaking a sweat you are ready to go out the door in lighter clothes w/o feeling so cold initially. On hot days, take a wet or frozen bandanna with you for evaporative cooling right away. Keeping skin covered from the sun is often better when the weather is scorching hot. Have you ever seen a Saudi in shorts and a tank top?
Synthetic clothing, polyester, polypropylene, wool, and other moisture wicking fabrics are widely available and are even at the second-hand store. Your body will thank you in spring weather when it feels drier than it is and you are not chafing in wet clothing. Synthetics work year round in that they dry quickly to enhance comfort and they need not cost a lot of money. Cotton clothes do not afford this level of comfort and can even be a hypothermia risk when soaked. Be careful out there.
Some sample dressing plans by temperature
60-69F degrees & up Sunscreen, hat, light white clothing
50-59 F degrees Shirt and shorts or tights
40-49F Long sleeve shirt and tights, maybe an extra layer on top
30-39F Long sleeve shirt and tights, wind layer (might be your raincoat)
20-29F 2 upper layers, 2 lower layers, + a wind layer to take off as needed
10-19F 3 light upper layers, 2 lower layers, + extra mittens/gloves
While training indoors is OK when footing is hazardous outside or unbearably humid in summer - your race will be outside. As runners we benefit from the changes in terrain, encountering some wind resistance and having a great view. It also simulates the conditions we are training for – the goal of any program.
Part of your wardrobe should include durable ID, money for a phone call, a way to be seen (reflector, flashlight, blaze) for road runs, and maybe a whistle. A great ID product link is on the website links list RoadID. I highly recommend this piece of mind and hope that you never need it.
Do not force dry your shoes as this may ruin them. Crumple newspaper into them so that they keep their shape and the paper will absorb the moisture to dry the shoes faster. Only spot clean them – no machine wash
Addendum for Heat:
Your body will begin adapting to the hot weather in only a few days but it will take several weeks to fully be able to thrive in higher temps.
You must be hydrated and stay that way in order to run in the heat. Drink plenty of fluid on the days you run & sip water during your runs (16-32oz per hour of exercise or 3-6oz every 15-20 minutes.) Some folks will have to practice with this to not feel like they are sloshing with liquid and it takes practice but a water bottle, that cooler on the corner, or a hydration pack are all good tools to help you stay hydrated.
Listen to your body while running. Nausea and light headedness, irritability, dry & flushed/red skin, or a body that stops sweating is showing critical signs of stress. STOP running and cool off in the shade while getting help. This is a good time to use your phone to call for a ride while you drink water and find a breeze while applying ice to rapidly cool you. No heroic actions though, your body knows more than you do & heatstroke can kill you.
Running very early or very late in the day as well as wearing light, loose reflective clothing helps beat the climate. Many folks freeze a hat or bandanna to provide additional cooling. Choose shady routes and plan to slow down; one study has shown that 54 degrees is perfect and each 7 degree increase above this temperature saw runners slow one minute/mile. This is not all bad – by slowing your pace you’ll avoid heat injuries when the heat index is in the “yellow zone” where maybe it is safe to run, but only if you are going slow and cooling yourself. If you plan to run slower you may save yourself from heat related injury.
HEAT INDEX the NWS provides these numbers for reference – when temperature & humidity meet or exceed these combinations you need to find a treadmill in the Air Conditioning or think about not running at that time of day. We’ll talk more about heat injury in class but be careful out there.
Temp Humidity
86 90
88 80
90 70
92 60
94 55
96 45
98 40
“There is no bad weather, merely inadequate clothing choices.”
By making a date to run with a partner you cannot whimp out due to weather because someone is waiting – besides they may have a pair of gloves you can borrow or know a shady route to run.
So find good routes for you and your running buddy and keep your commitments to them. Getting started in any less than ideal weather is the hardest part – you’ll be glad you did start afterwards.
“There is no bad weather, merely inadequate clothing choices.” Your body is a heat engine and nearly half of the energy in your base metabolism is heat energy. This will serve you well when it gets cold and requires some forethought when running in the summer. You really can stay comfortable though when you think it through and plan ahead.
Research has shown that optimum running performance is reached at temperatures between 30 and 50 degrees. So staying cool is important.
Dress as if the thermometer were reading 10 degrees F higher than it is – this will dress you for the middle of the run not the first mile.
You may choose a loop near home so that you can toss clothing on the porch as you circle past. Or get more ice on hot days. Some folks even place a cooler behind the house with an icy bottle in it or keep the hose turned on for each lap past the house. I have run through sprinklers when I can still keep my feet dry.
By warming up indoors and getting the blood moving w/o breaking a sweat you are ready to go out the door in lighter clothes w/o feeling so cold initially. On hot days, take a wet or frozen bandanna with you for evaporative cooling right away. Keeping skin covered from the sun is often better when the weather is scorching hot. Have you ever seen a Saudi in shorts and a tank top?
Synthetic clothing, polyester, polypropylene, wool, and other moisture wicking fabrics are widely available and are even at the second-hand store. Your body will thank you in spring weather when it feels drier than it is and you are not chafing in wet clothing. Synthetics work year round in that they dry quickly to enhance comfort and they need not cost a lot of money. Cotton clothes do not afford this level of comfort and can even be a hypothermia risk when soaked. Be careful out there.
Some sample dressing plans by temperature
60-69F degrees & up Sunscreen, hat, light white clothing
50-59 F degrees Shirt and shorts or tights
40-49F Long sleeve shirt and tights, maybe an extra layer on top
30-39F Long sleeve shirt and tights, wind layer (might be your raincoat)
20-29F 2 upper layers, 2 lower layers, + a wind layer to take off as needed
10-19F 3 light upper layers, 2 lower layers, + extra mittens/gloves
While training indoors is OK when footing is hazardous outside or unbearably humid in summer - your race will be outside. As runners we benefit from the changes in terrain, encountering some wind resistance and having a great view. It also simulates the conditions we are training for – the goal of any program.
Part of your wardrobe should include durable ID, money for a phone call, a way to be seen (reflector, flashlight, blaze) for road runs, and maybe a whistle. A great ID product link is on the website links list RoadID. I highly recommend this piece of mind and hope that you never need it.
Do not force dry your shoes as this may ruin them. Crumple newspaper into them so that they keep their shape and the paper will absorb the moisture to dry the shoes faster. Only spot clean them – no machine wash
Addendum for Heat:
Your body will begin adapting to the hot weather in only a few days but it will take several weeks to fully be able to thrive in higher temps.
You must be hydrated and stay that way in order to run in the heat. Drink plenty of fluid on the days you run & sip water during your runs (16-32oz per hour of exercise or 3-6oz every 15-20 minutes.) Some folks will have to practice with this to not feel like they are sloshing with liquid and it takes practice but a water bottle, that cooler on the corner, or a hydration pack are all good tools to help you stay hydrated.
Listen to your body while running. Nausea and light headedness, irritability, dry & flushed/red skin, or a body that stops sweating is showing critical signs of stress. STOP running and cool off in the shade while getting help. This is a good time to use your phone to call for a ride while you drink water and find a breeze while applying ice to rapidly cool you. No heroic actions though, your body knows more than you do & heatstroke can kill you.
Running very early or very late in the day as well as wearing light, loose reflective clothing helps beat the climate. Many folks freeze a hat or bandanna to provide additional cooling. Choose shady routes and plan to slow down; one study has shown that 54 degrees is perfect and each 7 degree increase above this temperature saw runners slow one minute/mile. This is not all bad – by slowing your pace you’ll avoid heat injuries when the heat index is in the “yellow zone” where maybe it is safe to run, but only if you are going slow and cooling yourself. If you plan to run slower you may save yourself from heat related injury.
HEAT INDEX the NWS provides these numbers for reference – when temperature & humidity meet or exceed these combinations you need to find a treadmill in the Air Conditioning or think about not running at that time of day. We’ll talk more about heat injury in class but be careful out there.
Temp Humidity
86 90
88 80
90 70
92 60
94 55
96 45
98 40
“There is no bad weather, merely inadequate clothing choices.”
Wednesday, May 19, 2010
Benefits of exercise
Here it is in the somewhat dry parlance of the medical textbook – but clearly this is the short list:
Proven benefits of exercise (Basic Nursing Practice, Potter & Perry 6th edition, 2007)
Cardiovascular system
increased cardiac output, improved myocardial contraction; thereby strengthening cardiac muscle
Decreased resting heart rate, improved venous return
Respiratory system
Increased respiratory rate and depth, followed by a faster return to resting state.
Improved alveolar ventilation, decreased work of breathing, improved diaphragmatic excursion
Metabolic System
Increased basal metabolic rate, increased use of glucose and fatty acids, increased triglyceride breakdown
Increased gastric motility, increased production of body heat
Musculoskeletal system
Improved muscle tone, increased joint mobility, improved muscle tolerance to physical exercise.
Possible increase in muscle mass, reduced bone loss
Activity Tolerance
Improved tolerance to activity, decreased fatigue
Psychological benefits
Improved tolerance to stress, reports of “feeling better”, reports of decrease in illness (flu, colds, etc)
Here it is in the negative light: The American Cancer Society states that use of tobacco, unhealthy diet, and inadequate physical activity account for 75% of cancer cases and up to 2/3 of cancer deaths in the United States. Wow, I am glad I am supporting Lance Armstrong's foundation...
How about the idea that 3.4 million people were 5k finishers in 2007? This is a BIG group of friends that you are joining and they are all a good example of fitting it in while feeling better.
With the smallest of doses; 2mile x 3weekly workouts has been shown to reduce the risks for men – in the key areas that negatively impact quality of life. Heart disease, cholesterol, adult onset diabetes, osteoporosis and osteoarthritis can all be problems as we age and studies have shown that running positively impacts all of these areas – no matter your speed. How many things in life do you actually get an effort grade for?!
While everyone has heard of snake oil - something that cures everything – but running has evidence to support positive impacts in the areas of weight control, increased self esteem, stress relief, improved immune function, increased bone mass, and improved lung capacity.
Is there a reason that I should not do this? YES…
If you are a smoker, already have unregulated high cholesterol levels, uncontrolled high blood pressure, are getting off the couch with no prior exercise history, are classified as obese with a BMI over 30, have diabetes, extreme stress levels, or consume alcohol; more than 2 drinks/day (male) or 1 drink /day (female). Where do these risk factors leave you? At your doctor’s office with a physical and telling him A) what you want to do and B) why do you want to do it C) How you plan to get there. I am not suggesting that you cannot run but if you fall into the above caution categories you will need to control or manage some of the variables first and start of more slowly - then move into a running program. We will still be here to welcome you when you are ready. We want you to run, safely.
In order to do this and make a decent splash – one that you’ll be proud of – we need to follow a few important steps.
Have the courage to show up and start something new, you are already good at that, so congratulations!
Select a race, a distance goal and why you want to do that, because your rationale will guide this whole process and carry you when the day is not going too well.
Schedule your workouts with a calendar, a log book, your PDA but have a plan so you know where you’ll be and can build solid habits
Get proper shoes and advice about footwear
Find training partners who you can share with – our safe learning environment is good for that too.
Find safe places to run. We will have a lot of tools for this in coming weeks.
Progress gradually, it is easy to say and tough to do in a western culture but we are here to teach you that too much too soon injuries are the most common type of all and we are trying to protect you from yourself!
Cross train, strengthen, stretch. You will be able to run the rest of your life you play your cards right and yet it is crazy to put all of your eggs in one basket too. You’ll not be able to run everyday either so you need a regular outlet, preferable one that works muscles differently than your running. You should strengthen your muscles for running to prevent injury and stretch these muscles post workout. Long fibers relax and rebuild faster and are more receptive to glycogen. Take care of you and you will be happier, longer.
Do not play medic or self diagnose. Listen carefully to your body and it is useful to record the results. When you need help see your health care provider right away and be an informed consumer of service with your research and your record of progress or problems.
Get ready for some fun and to develop lifelong habits for a better you. That is our top objective. We’ll teach a seminar the third Wednesday of each month, run together once a week and follow an exercise plan at least four days a week. Along the way you can read about running, ask questions, listen to a topic on group run each week, and find a lot of people and tip to help you along the way.
The journey of a lifetime begins with the single step right? The longitudinal study done at Tufts University has shown that over 30 years the folks who had greater chance of illness, the folks with joint problems, and the folks who actually did not live as long – were those who did not have a cardiovascular fitness plan. The ones who did nothing - so you are on the right track and you can do this with a bit of help, and it should be a great ride.
I love the quote that says “While it may not add years to my life, running will add life to my years.”
Proven benefits of exercise (Basic Nursing Practice, Potter & Perry 6th edition, 2007)
Cardiovascular system
increased cardiac output, improved myocardial contraction; thereby strengthening cardiac muscle
Decreased resting heart rate, improved venous return
Respiratory system
Increased respiratory rate and depth, followed by a faster return to resting state.
Improved alveolar ventilation, decreased work of breathing, improved diaphragmatic excursion
Metabolic System
Increased basal metabolic rate, increased use of glucose and fatty acids, increased triglyceride breakdown
Increased gastric motility, increased production of body heat
Musculoskeletal system
Improved muscle tone, increased joint mobility, improved muscle tolerance to physical exercise.
Possible increase in muscle mass, reduced bone loss
Activity Tolerance
Improved tolerance to activity, decreased fatigue
Psychological benefits
Improved tolerance to stress, reports of “feeling better”, reports of decrease in illness (flu, colds, etc)
Here it is in the negative light: The American Cancer Society states that use of tobacco, unhealthy diet, and inadequate physical activity account for 75% of cancer cases and up to 2/3 of cancer deaths in the United States. Wow, I am glad I am supporting Lance Armstrong's foundation...
How about the idea that 3.4 million people were 5k finishers in 2007? This is a BIG group of friends that you are joining and they are all a good example of fitting it in while feeling better.
With the smallest of doses; 2mile x 3weekly workouts has been shown to reduce the risks for men – in the key areas that negatively impact quality of life. Heart disease, cholesterol, adult onset diabetes, osteoporosis and osteoarthritis can all be problems as we age and studies have shown that running positively impacts all of these areas – no matter your speed. How many things in life do you actually get an effort grade for?!
While everyone has heard of snake oil - something that cures everything – but running has evidence to support positive impacts in the areas of weight control, increased self esteem, stress relief, improved immune function, increased bone mass, and improved lung capacity.
Is there a reason that I should not do this? YES…
If you are a smoker, already have unregulated high cholesterol levels, uncontrolled high blood pressure, are getting off the couch with no prior exercise history, are classified as obese with a BMI over 30, have diabetes, extreme stress levels, or consume alcohol; more than 2 drinks/day (male) or 1 drink /day (female). Where do these risk factors leave you? At your doctor’s office with a physical and telling him A) what you want to do and B) why do you want to do it C) How you plan to get there. I am not suggesting that you cannot run but if you fall into the above caution categories you will need to control or manage some of the variables first and start of more slowly - then move into a running program. We will still be here to welcome you when you are ready. We want you to run, safely.
In order to do this and make a decent splash – one that you’ll be proud of – we need to follow a few important steps.
Have the courage to show up and start something new, you are already good at that, so congratulations!
Select a race, a distance goal and why you want to do that, because your rationale will guide this whole process and carry you when the day is not going too well.
Schedule your workouts with a calendar, a log book, your PDA but have a plan so you know where you’ll be and can build solid habits
Get proper shoes and advice about footwear
Find training partners who you can share with – our safe learning environment is good for that too.
Find safe places to run. We will have a lot of tools for this in coming weeks.
Progress gradually, it is easy to say and tough to do in a western culture but we are here to teach you that too much too soon injuries are the most common type of all and we are trying to protect you from yourself!
Cross train, strengthen, stretch. You will be able to run the rest of your life you play your cards right and yet it is crazy to put all of your eggs in one basket too. You’ll not be able to run everyday either so you need a regular outlet, preferable one that works muscles differently than your running. You should strengthen your muscles for running to prevent injury and stretch these muscles post workout. Long fibers relax and rebuild faster and are more receptive to glycogen. Take care of you and you will be happier, longer.
Do not play medic or self diagnose. Listen carefully to your body and it is useful to record the results. When you need help see your health care provider right away and be an informed consumer of service with your research and your record of progress or problems.
Get ready for some fun and to develop lifelong habits for a better you. That is our top objective. We’ll teach a seminar the third Wednesday of each month, run together once a week and follow an exercise plan at least four days a week. Along the way you can read about running, ask questions, listen to a topic on group run each week, and find a lot of people and tip to help you along the way.
The journey of a lifetime begins with the single step right? The longitudinal study done at Tufts University has shown that over 30 years the folks who had greater chance of illness, the folks with joint problems, and the folks who actually did not live as long – were those who did not have a cardiovascular fitness plan. The ones who did nothing - so you are on the right track and you can do this with a bit of help, and it should be a great ride.
I love the quote that says “While it may not add years to my life, running will add life to my years.”
Tuesday, May 18, 2010
Shoes, first thoughts
Running Shoes YMCA, LTR class
Shoes should be kept for running; they are an investment in your joints and a cornerstone of your injury prevention plan.
The average foot strike places more than 2.5 times your weight on the foot. Your feet will each hit the ground over 800 times in a mile. Once you run for awhile your feet may hit the ground 80-90 times each minute which is a lot of bumping along so those dogs need some protection.
Your shoes must fit, be sized for you, and be rotated and replaced regularly – every 300-500 miles depending upon the shoe. Running shoes typically are sized longer than street shoes. Two pair will last longer if you can rotate them every day.
Not all shoes or even shoes made by running companies are made for running. Most department stores stock shoes from Nike, New Balance, Asics, Saucony, Addidas and others that are designed for appearance rather than running. Buy shoes from a running specialty store or online from a running store and get the help you need for a best fit. A poor fit or bad shoes may mean that you do not continue with the sport due to frustration, injury or both.
Our state does also have a local shop - Morgantown Running and they are experts, have a treadmill and give custom service on site. You can order on the web as well with them if you cannot get to the shop or want to order by phone.
I also recommend www.roadrunnersports.com (800.551.5558) because they offer fitting specialists, a wide selection, and a fit guarantee that allows you to return a shoe that does not fit correctly. If you cannot get to a running shop staffed by runners this may be your next best bet.
Determine your foot shape and arch type – use a wet foot placed on a dry grocery bag to assess your type. Make sure your shoe fitter knows your weight & bring in an old pair of shoes to let wear pattern tell the story of your gait cycle. A great shop like Morgantown Running will watch you run on a treadmill and analyze your gait before recommending shoes. Do not shop by price, but by fit and function – you’ll still be under $100 in nearly every case.
Avoid “performance” shoes or racing flats – do not seek to run in anything super light to get started as most of us have very weak foot muscles and flexibility in our feet from wearing shoes for years. You will need a shoe designed for your weight, stride pattern and the type of running you do (road, trail, or high miles for example). The shoe company policy for years has been to build bigger and more cushioned shoes and I am not suggesting that this is great for your feet either. Many new shoes are out there that offer a slightly lighter & more sensitive build for getting started with good technique.
Strike a balance between support and built for you; while not too big and padded and structural. Know that we will be working on your stride a great deal for efficiency and right now we want your feet to have good support to learn all their new tricks. As you develop good stride mechanics (and you log miles on your shoes) your shoe needs may well change over time and this would be good if done slowly, taking into account that foot strength and economy must be properly developed prior to running in lighter shoes.
Many folks will have questions about mid-foot strike and CHI running shoes and we’ll get into details about this as we progress in our running – we’ll talk barefoot too later in the class – right now you need good shoes and your feet will thank you.
Size shoes in the afternoon when feet are at their largest, wear them awhile and take your time. Ensure that the interior has no seam that rubs, and your arch is in the correct spot. Wear them with your running socks too so you are sure they fit.
Take out the shoes insole and align your foot overtop of the insole as if you were wearing the shoe. You will need an inch, to an inch and a half in front of your longest toe to ensure you do not bump the front and get injured toes. You DO NOT want any part of your foot to hang over the insole (too narrow). You do not want to be further away from the edge of the insole than ¼ inch (too wide). You want the arch to occur about where yours does. If the insole fits then try the shoe with the insole replaced & again - give yourself some time to feel the fit.
You can change the fit of shoes by how you lace them, the socks you wear and the insoles that you place in the shoe. These correct minor issues on a reasonably good fit. If you wear custom orthotics consult your podiatrist about how they will fit your shoes.
When you buy shoes buy several pairs of running specific socks and rotate them carefully. The high tech socks help the shoes fit well and prevent most blisters. Your shoe fitter will help fit your socks also.
Your shoes may be recycled as they will look nearly new at 300-400 miles. It is OK to use old running shoes for “kicks” or in the garden, et al. If these shoes seem too ugly for that then send them to the following folks.
Soles for Souls 315 Airport Road, Roanoke, AL. 36274 USA (this non-profit group will use shoes for the needy domestically and internationally based on current need, USA warehouse)
Shoes for Africa c/o Monicah Kiplat POB 6943 Eldoret, Kenya (shoes will be distributed to youth w/o any footwear to combat the spread of disease and encourage youth in sport)
Nike Recycling Center c/o Reuse A Shoe, 26755 SW 95th Street, Wilsonville, OR. 97070 (athletic shoes of any brand will be accepted and ground into court and playground surface - most of which is donated by Nike to schools and parks)
“When it hurts to run, smile. When it hurts too much to smile, SLOW DOWN”
Shoes should be kept for running; they are an investment in your joints and a cornerstone of your injury prevention plan.
The average foot strike places more than 2.5 times your weight on the foot. Your feet will each hit the ground over 800 times in a mile. Once you run for awhile your feet may hit the ground 80-90 times each minute which is a lot of bumping along so those dogs need some protection.
Your shoes must fit, be sized for you, and be rotated and replaced regularly – every 300-500 miles depending upon the shoe. Running shoes typically are sized longer than street shoes. Two pair will last longer if you can rotate them every day.
Not all shoes or even shoes made by running companies are made for running. Most department stores stock shoes from Nike, New Balance, Asics, Saucony, Addidas and others that are designed for appearance rather than running. Buy shoes from a running specialty store or online from a running store and get the help you need for a best fit. A poor fit or bad shoes may mean that you do not continue with the sport due to frustration, injury or both.
Our state does also have a local shop - Morgantown Running and they are experts, have a treadmill and give custom service on site. You can order on the web as well with them if you cannot get to the shop or want to order by phone.
I also recommend www.roadrunnersports.com (800.551.5558) because they offer fitting specialists, a wide selection, and a fit guarantee that allows you to return a shoe that does not fit correctly. If you cannot get to a running shop staffed by runners this may be your next best bet.
Determine your foot shape and arch type – use a wet foot placed on a dry grocery bag to assess your type. Make sure your shoe fitter knows your weight & bring in an old pair of shoes to let wear pattern tell the story of your gait cycle. A great shop like Morgantown Running will watch you run on a treadmill and analyze your gait before recommending shoes. Do not shop by price, but by fit and function – you’ll still be under $100 in nearly every case.
Avoid “performance” shoes or racing flats – do not seek to run in anything super light to get started as most of us have very weak foot muscles and flexibility in our feet from wearing shoes for years. You will need a shoe designed for your weight, stride pattern and the type of running you do (road, trail, or high miles for example). The shoe company policy for years has been to build bigger and more cushioned shoes and I am not suggesting that this is great for your feet either. Many new shoes are out there that offer a slightly lighter & more sensitive build for getting started with good technique.
Strike a balance between support and built for you; while not too big and padded and structural. Know that we will be working on your stride a great deal for efficiency and right now we want your feet to have good support to learn all their new tricks. As you develop good stride mechanics (and you log miles on your shoes) your shoe needs may well change over time and this would be good if done slowly, taking into account that foot strength and economy must be properly developed prior to running in lighter shoes.
Many folks will have questions about mid-foot strike and CHI running shoes and we’ll get into details about this as we progress in our running – we’ll talk barefoot too later in the class – right now you need good shoes and your feet will thank you.
Size shoes in the afternoon when feet are at their largest, wear them awhile and take your time. Ensure that the interior has no seam that rubs, and your arch is in the correct spot. Wear them with your running socks too so you are sure they fit.
Take out the shoes insole and align your foot overtop of the insole as if you were wearing the shoe. You will need an inch, to an inch and a half in front of your longest toe to ensure you do not bump the front and get injured toes. You DO NOT want any part of your foot to hang over the insole (too narrow). You do not want to be further away from the edge of the insole than ¼ inch (too wide). You want the arch to occur about where yours does. If the insole fits then try the shoe with the insole replaced & again - give yourself some time to feel the fit.
You can change the fit of shoes by how you lace them, the socks you wear and the insoles that you place in the shoe. These correct minor issues on a reasonably good fit. If you wear custom orthotics consult your podiatrist about how they will fit your shoes.
When you buy shoes buy several pairs of running specific socks and rotate them carefully. The high tech socks help the shoes fit well and prevent most blisters. Your shoe fitter will help fit your socks also.
Your shoes may be recycled as they will look nearly new at 300-400 miles. It is OK to use old running shoes for “kicks” or in the garden, et al. If these shoes seem too ugly for that then send them to the following folks.
Soles for Souls 315 Airport Road, Roanoke, AL. 36274 USA (this non-profit group will use shoes for the needy domestically and internationally based on current need, USA warehouse)
Shoes for Africa c/o Monicah Kiplat POB 6943 Eldoret, Kenya (shoes will be distributed to youth w/o any footwear to combat the spread of disease and encourage youth in sport)
Nike Recycling Center c/o Reuse A Shoe, 26755 SW 95th Street, Wilsonville, OR. 97070 (athletic shoes of any brand will be accepted and ground into court and playground surface - most of which is donated by Nike to schools and parks)
“When it hurts to run, smile. When it hurts too much to smile, SLOW DOWN”
Your Quick Start Guide, W1
Coaching guidelines for you new running plan YMCA LTR class
Here are some of the “Quick Start” type instructions that come with your new toy, which you would have to read in order to get going right away. Many of us learn these later – to our detriment. So read the directions once get started well, and the hope is you’ll stay with it. Expect to see this type of thing weekly so that you’ll have something to chat about on your long run each week. As you’ll see – we will be going slowly enough to chat about all of this and much more.
Visualize success, during your run & stretching time you need to develop the belief that you can do this.
There is no perfect training schedule for everyone – you are “an experiment of one” and you need to listen to your body, ask for help and adjust the sails sometimes.
In order to learn the most about your “experiment of one” you must be consistent. Consistency also allows you to reap the subtle benefits that come from gradual training load increases. (We’ll shoot for 10% increases or less)
We will gradually increase to longer runs and more running than walking – the body will adapt amazingly well if you are consistent. Your weekly runs are what make the longer runs possible. If you must skip a run, DO NOT skip the long run as it is the aerobic fitness run where you will see the most success and it will make your other runs easier. This is a battle where time is on our side and we always seek to go farther (gracefully) before going faster…
Specificity is the principle that running is what makes you a better runner. Our strength exercises and stretches will reinforce and support these same muscles. Strength training & stretching follow a run – do not do these prior to a run – please read this again
Our body gets stronger while at rest. Physiological adaptation occurs in between workouts. You will require a bit more sleep while getting on a running program (1 min/night/mile you train) and you need rest days in between runs for things to stay manageable. We plan lighter weeks into the schedule so you body adapts to training load. Do not do two hard runs in a row and listen to your body throughout the process.
Try to eat two hours before a run or make your fuel intake light and digestible (300-500Kal + 10oz H2O) Familiar foods are best.
If you can converse in full sentences while running you’re at the correct training pace.
When running on the road, face traffic so that you can see each other. Tell someone where you are going and for how long you’ll likely be out.
You will eat quality food & water within 30min of finishing your run (300Kal, ratio of 4:1 Carbohydrate: Protein)
Have Fun – Enjoy your training because you are learning a new program and may fall in love with running
Equipment list for running
Running Shoes sized for your feet and used only for running
Shorts, no cotton
Shirt, no cotton
Running socks, made for running and no cotton
Cool weather - Sweat pants or other cover-up
Sweat shirt or long running top
Gloves
Hat or stocking cap
Hot weather - think light weight, light colored, loose and airy clothing
Sunscreen, for hands too
Sunhat, sunglasses
Watch (stop watch function is handy)
Running logbook (blank calendar provided)
Reflectors or blaze orange is handy for road runs
Vaseline, body glide, or similar anti-chafe product for long runs
Got questions? I will find an answer if I do not have one, so please ask
“If you think taking care of yourself is selfish, change your mind. If you don’t you are simply ducking your responsibilities.” Ann Richards
Here are some of the “Quick Start” type instructions that come with your new toy, which you would have to read in order to get going right away. Many of us learn these later – to our detriment. So read the directions once get started well, and the hope is you’ll stay with it. Expect to see this type of thing weekly so that you’ll have something to chat about on your long run each week. As you’ll see – we will be going slowly enough to chat about all of this and much more.
Visualize success, during your run & stretching time you need to develop the belief that you can do this.
There is no perfect training schedule for everyone – you are “an experiment of one” and you need to listen to your body, ask for help and adjust the sails sometimes.
In order to learn the most about your “experiment of one” you must be consistent. Consistency also allows you to reap the subtle benefits that come from gradual training load increases. (We’ll shoot for 10% increases or less)
We will gradually increase to longer runs and more running than walking – the body will adapt amazingly well if you are consistent. Your weekly runs are what make the longer runs possible. If you must skip a run, DO NOT skip the long run as it is the aerobic fitness run where you will see the most success and it will make your other runs easier. This is a battle where time is on our side and we always seek to go farther (gracefully) before going faster…
Specificity is the principle that running is what makes you a better runner. Our strength exercises and stretches will reinforce and support these same muscles. Strength training & stretching follow a run – do not do these prior to a run – please read this again
Our body gets stronger while at rest. Physiological adaptation occurs in between workouts. You will require a bit more sleep while getting on a running program (1 min/night/mile you train) and you need rest days in between runs for things to stay manageable. We plan lighter weeks into the schedule so you body adapts to training load. Do not do two hard runs in a row and listen to your body throughout the process.
Try to eat two hours before a run or make your fuel intake light and digestible (300-500Kal + 10oz H2O) Familiar foods are best.
If you can converse in full sentences while running you’re at the correct training pace.
When running on the road, face traffic so that you can see each other. Tell someone where you are going and for how long you’ll likely be out.
You will eat quality food & water within 30min of finishing your run (300Kal, ratio of 4:1 Carbohydrate: Protein)
Have Fun – Enjoy your training because you are learning a new program and may fall in love with running
Equipment list for running
Running Shoes sized for your feet and used only for running
Shorts, no cotton
Shirt, no cotton
Running socks, made for running and no cotton
Cool weather - Sweat pants or other cover-up
Sweat shirt or long running top
Gloves
Hat or stocking cap
Hot weather - think light weight, light colored, loose and airy clothing
Sunscreen, for hands too
Sunhat, sunglasses
Watch (stop watch function is handy)
Running logbook (blank calendar provided)
Reflectors or blaze orange is handy for road runs
Vaseline, body glide, or similar anti-chafe product for long runs
Got questions? I will find an answer if I do not have one, so please ask
“If you think taking care of yourself is selfish, change your mind. If you don’t you are simply ducking your responsibilities.” Ann Richards
2010 Syllabus
This will guide the process for reading assignments and will be supplemented by the 3rd Wednesday seminar speakers monthly. Subject to change (will seek to provide timely notice)
Course objectives:
· Students will learn how to get started in a recreational running program with their personal goals for fitness and distance emphasized.
· Students will strive to build strength, flexibility, running economy and a nutrition program to support and maintain an injury free running program.
· Students will learn about various types of cardiovascular conditioning related to running and will complete a training plan of approximately five months to prepare for a race of their choosing in the autumn of 2010.
· Group runs will occur each week and a topic will be emphasized from the assigned reading and workbook during this time.
· Once each month the class will have a presentation on running topics, to be given by the instructor and guest speakers.
· Students will read assigned materials and ask questions about many different coaching and training techniques written by Arthur Lydiard, Jeff Galloway, Tom Holland, Danny Dryer and the FIRST program. We will train, not strain to bring participants to the starting line of their goal race uninjured, in a supportive environment, with the enthusiasm to continue running as a lifetime sport.
Week one
Shoe catalogs and running shoe guidelines, coaching guidelines for your plan. Homework – good shoes and socks if you do not have these, Q&A about equipment.
Homework – consult your physician and tell him what you plan to do & why
Reading: The Marathon Method, Tom Holland, pages 17-25
Week two
Your running plan and log book and how to use it, stretches booklet, core strength booklet, what to wear running, sports bra supplement for women
Homework- baseline resting pulse, BP, and respirations to map your progress – record these in your running log book
Reading: The Marathon Method, Tom Holland, pages 34-54
Week three
HEAT injuries and rising temps, Hydration - How much water and when?
Homework - sweat test to calculate water lost on a 30 minute run
Reading: The Marathon Method, Tom Holland, pages 65-69, 70-81
Week four – rest week, drop training volume by 10% or lower pace by 1:00/mile
Pacing and form handout, running economy, running routes resources,
Homework - use your car odometer to map a running loop you’ll enjoy. Visit USATF website and WalkJogRun website for area routes
Reading: The Marathon Method, Tom Holland, pages 102-104, 114-120
Week five
Nutrition for runners, appropriate hydration for running, building a weekly menu and fueling plan.
Homework - read 15 foods for the runners shopping cart by Liz Applegate at Runnersworld.com
Reading: The Marathon Method, Tom Holland, pages 180-203
Week six
What makes us faster? A discussion of running adaptations
Homework – use a watch on your run to see if you can run a “negative splits” run – 5 sec/mile faster on the return leg of your out-and-back course
Reading: The Marathon Method, Tom Holland, pages 83-100
Week seven
Rest & why you need it, The Mix workout plan, web resources and podcasts
Homework - breathing capacity enhancement videos:
http://www.runnersworld.com/article/0,7120,s6-238-263-266-12996-0,00.html?cm_mmc=training-_-2009_05_05-_-training-_-INJURY%20PREVENTION%3a%20Breath%20Enhancers
Reading: The Marathon Method, Tom Holland, pages 205-212
Week eight – rest week, reduce mileage by 10-15% by volume not by dropping a run
The pelvis & abdominal workout and a discussion of where we draw running economy from.
Homework: use a full length mirror to examine your normal standing and sitting posture and look for asymmetry as well as way you could be better balanced on your feet, or have better air exchange
Week nine
Goals and motivation for runners, breathing right
Reading: The Marathon Method, Tom Holland, pages 109-114
Week Ten
Foot care, socks and race preparation
Homework - begin softening and reducing callus material on feet and maintain toenails
Week Eleven
Time trials, and track workouts a basic primer in the next stage of training
Week Twelve – rest week, drop training volume or lower pace by 1:00/mile
Breathing right, discussing the acid base balance, your PE, and better rhythm
Week Thirteen
Hill work according to Arthur Lydiard and why mountaineers are better runners
More on Nutrition – what makes good fuel?
Week Fourteen
Why we suffer – more on the mental aspect of running and how it affects your race goals
Week Fifteen
Your most embarrassing running questions answered
Barefooting – what is it and why would I consider this?
Week Sixteen
Race day preparation handout, The Better Taper, race day menu handout
Homework - try you race day meal before your long run, for the next two or three long runs, documenting what worked and what did not work.
Reading: The Marathon Method, Tom Holland, pages 213-215, 219-224
Week Seventeen
Running on the Cheap – 15 tips to save your money for shoes
Week Eighteen
Q&A regarding fueling and hydration strategy, and a lesson in hyponatremia
Reading: The Marathon Method, Tom Holland, pages 225-234
Week Nineteen – begin adding 1hr of extra sleep each evening – now until race day
Planning your next running goal, revisit running form
Homework - take your baseline resting pulse, BP, and respirations to map your progress – mark your calendar for when you’ll start running again after the race.
Homework - try you final decision on the race day meal, before this week’s long run
Reading: The Marathon Method, Tom Holland, pages 203-204
Week Twenty – taper week, we reduce miles by 15% and add sleep each evening. Please eat right!
Recovery techniques, post race plans, events list
Homework – 6 days after your race, take resting pulse, BP and respirations to see if you are ready to resume running and then begin looking for your next race…
Reading: The Marathon Method, Tom Holland, pages 235-237
(please remember to share sources if you share materials with someone)
Additional readings and sources for lecture notes that you'll see posted weekly here:
Galloway’s Book on Running, 2nd Edition, Jeff Galloway, Shelter Publications 2002
Stretching, 20th Anniversary Revised Edition, Bob Anderson, Shelter Publications 2000
My Life On The Run, Bart Yasso Rodale Press, Distributed by Macmillian, 2008
Fixing Your Feet 4th edition, John Vonhof, Wilderness Press, 2006
Run Less Run Faster, Pierce, Murr, Moss, Rodale Press, distributed by Macmillian, 2007
The Marathon Method, Tom Holland, Fair Winds Press, 2007
Running To The Top 2nd edition, Arthur Lydiard, Meyer & Meyer Sport, 2007
Chi Running, Danny & Katherine Dryer, Fireside Books, 2009
Born To Run, Christopher McDougall, Alfred A. Knopf, 2009
Ultramarathon Man, Dean Karnazes, Jeremy P. Tarcher/Penguin, 2006
Big Sur Marathon Training Guide, articles compiled by Michael Dove coordinator of Big Sur Clinics, available at www.bsim.org
Article excerpted from Your Performing Edge by JoAnn Dahlkoetter, online at www.yourperformingedge.com
Tufts health Newsletter. April 2009, Volume 27, Number 2
Course objectives:
· Students will learn how to get started in a recreational running program with their personal goals for fitness and distance emphasized.
· Students will strive to build strength, flexibility, running economy and a nutrition program to support and maintain an injury free running program.
· Students will learn about various types of cardiovascular conditioning related to running and will complete a training plan of approximately five months to prepare for a race of their choosing in the autumn of 2010.
· Group runs will occur each week and a topic will be emphasized from the assigned reading and workbook during this time.
· Once each month the class will have a presentation on running topics, to be given by the instructor and guest speakers.
· Students will read assigned materials and ask questions about many different coaching and training techniques written by Arthur Lydiard, Jeff Galloway, Tom Holland, Danny Dryer and the FIRST program. We will train, not strain to bring participants to the starting line of their goal race uninjured, in a supportive environment, with the enthusiasm to continue running as a lifetime sport.
Week one
Shoe catalogs and running shoe guidelines, coaching guidelines for your plan. Homework – good shoes and socks if you do not have these, Q&A about equipment.
Homework – consult your physician and tell him what you plan to do & why
Reading: The Marathon Method, Tom Holland, pages 17-25
Week two
Your running plan and log book and how to use it, stretches booklet, core strength booklet, what to wear running, sports bra supplement for women
Homework- baseline resting pulse, BP, and respirations to map your progress – record these in your running log book
Reading: The Marathon Method, Tom Holland, pages 34-54
Week three
HEAT injuries and rising temps, Hydration - How much water and when?
Homework - sweat test to calculate water lost on a 30 minute run
Reading: The Marathon Method, Tom Holland, pages 65-69, 70-81
Week four – rest week, drop training volume by 10% or lower pace by 1:00/mile
Pacing and form handout, running economy, running routes resources,
Homework - use your car odometer to map a running loop you’ll enjoy. Visit USATF website and WalkJogRun website for area routes
Reading: The Marathon Method, Tom Holland, pages 102-104, 114-120
Week five
Nutrition for runners, appropriate hydration for running, building a weekly menu and fueling plan.
Homework - read 15 foods for the runners shopping cart by Liz Applegate at Runnersworld.com
Reading: The Marathon Method, Tom Holland, pages 180-203
Week six
What makes us faster? A discussion of running adaptations
Homework – use a watch on your run to see if you can run a “negative splits” run – 5 sec/mile faster on the return leg of your out-and-back course
Reading: The Marathon Method, Tom Holland, pages 83-100
Week seven
Rest & why you need it, The Mix workout plan, web resources and podcasts
Homework - breathing capacity enhancement videos:
http://www.runnersworld.com/article/0,7120,s6-238-263-266-12996-0,00.html?cm_mmc=training-_-2009_05_05-_-training-_-INJURY%20PREVENTION%3a%20Breath%20Enhancers
Reading: The Marathon Method, Tom Holland, pages 205-212
Week eight – rest week, reduce mileage by 10-15% by volume not by dropping a run
The pelvis & abdominal workout and a discussion of where we draw running economy from.
Homework: use a full length mirror to examine your normal standing and sitting posture and look for asymmetry as well as way you could be better balanced on your feet, or have better air exchange
Week nine
Goals and motivation for runners, breathing right
Reading: The Marathon Method, Tom Holland, pages 109-114
Week Ten
Foot care, socks and race preparation
Homework - begin softening and reducing callus material on feet and maintain toenails
Week Eleven
Time trials, and track workouts a basic primer in the next stage of training
Week Twelve – rest week, drop training volume or lower pace by 1:00/mile
Breathing right, discussing the acid base balance, your PE, and better rhythm
Week Thirteen
Hill work according to Arthur Lydiard and why mountaineers are better runners
More on Nutrition – what makes good fuel?
Week Fourteen
Why we suffer – more on the mental aspect of running and how it affects your race goals
Week Fifteen
Your most embarrassing running questions answered
Barefooting – what is it and why would I consider this?
Week Sixteen
Race day preparation handout, The Better Taper, race day menu handout
Homework - try you race day meal before your long run, for the next two or three long runs, documenting what worked and what did not work.
Reading: The Marathon Method, Tom Holland, pages 213-215, 219-224
Week Seventeen
Running on the Cheap – 15 tips to save your money for shoes
Week Eighteen
Q&A regarding fueling and hydration strategy, and a lesson in hyponatremia
Reading: The Marathon Method, Tom Holland, pages 225-234
Week Nineteen – begin adding 1hr of extra sleep each evening – now until race day
Planning your next running goal, revisit running form
Homework - take your baseline resting pulse, BP, and respirations to map your progress – mark your calendar for when you’ll start running again after the race.
Homework - try you final decision on the race day meal, before this week’s long run
Reading: The Marathon Method, Tom Holland, pages 203-204
Week Twenty – taper week, we reduce miles by 15% and add sleep each evening. Please eat right!
Recovery techniques, post race plans, events list
Homework – 6 days after your race, take resting pulse, BP and respirations to see if you are ready to resume running and then begin looking for your next race…
Reading: The Marathon Method, Tom Holland, pages 235-237
(please remember to share sources if you share materials with someone)
Additional readings and sources for lecture notes that you'll see posted weekly here:
Galloway’s Book on Running, 2nd Edition, Jeff Galloway, Shelter Publications 2002
Stretching, 20th Anniversary Revised Edition, Bob Anderson, Shelter Publications 2000
My Life On The Run, Bart Yasso Rodale Press, Distributed by Macmillian, 2008
Fixing Your Feet 4th edition, John Vonhof, Wilderness Press, 2006
Run Less Run Faster, Pierce, Murr, Moss, Rodale Press, distributed by Macmillian, 2007
The Marathon Method, Tom Holland, Fair Winds Press, 2007
Running To The Top 2nd edition, Arthur Lydiard, Meyer & Meyer Sport, 2007
Chi Running, Danny & Katherine Dryer, Fireside Books, 2009
Born To Run, Christopher McDougall, Alfred A. Knopf, 2009
Ultramarathon Man, Dean Karnazes, Jeremy P. Tarcher/Penguin, 2006
Big Sur Marathon Training Guide, articles compiled by Michael Dove coordinator of Big Sur Clinics, available at www.bsim.org
Article excerpted from Your Performing Edge by JoAnn Dahlkoetter, online at www.yourperformingedge.com
Tufts health Newsletter. April 2009, Volume 27, Number 2
Monday, May 17, 2010
The 2010 Learn To Run class starts this week
Here is the press release, which would explain this site to anyone who happened to stumble across us, and most of our visitors - I'd think - are here because they are already students enrolled in class. Please join us if you have not already - or refer someone that you'd like to run with!
Sue Gillispie
Elkins YMCA
304-636-4515
memberservices@elkinsymca.org
Set Your Sights on a New Goal for Autumn - Learn to Run at the Elkins/Randolph County YMCA
(Elkins, WV April 30, 2010) We all know how to run from something - but now you can get help with running towards your health and wellness goals. The Elkins/Randolph County YMCA is offering a 20-week “learn to run” program that will lead you through a training plan to help prepare you for one of the area’s upcoming autumn races.
This program, designed for all levels of runners, will answer your questions about running, help you find your pace, team you up with people to run with, as well as outline a training plan focused on injury prevention and fun. Participants will chose their target training distance whether it is a beginner distance, a 5K race or even a half marathon.
The program will meet for weekly group runs on Saturdays and on the third Wednesday of each month from 6:00 to 7:45 p.m. for a coaching seminar.
Carl Bolyard will instruct the group. A runner since High School and an experiential educator for fifteen years, Carl had no aspirations to enter a race until autumn of 2007 when he used his first marathon to kick start his running program and began really enjoying the regular benefits of running again. Drawing upon advice from Tom Holland, Bart Yasso, Dean Karnazes and others, he believes in a simple low mileage plan that is focused on injury prevention and directed by the individual’s goals.
The class fee of $100.00 for YMCA members and $110.00 for non-members includes the cost of the class textbook and training materials, advice and fitness planning each week and running plans that will be tailored to the individual’s fitness history. All revenue after expenses will be donated to the Randolph County Girls on the Run program.
Advance registration is required. Participants should visit the YMCA to complete an enrollment form.
The Elkins/Randolph County YMCA was established in 1908. The YMCA is dedicated to improving the lives of men, women, and children in the region through quality programs, classes, and activities. Financial assistance is available based on household income and family size.
The YMCA is located at 400 Davis Avenue and can be reached at 304-636-4515. Visit the Elkins YMCA on the web at www.elkinsymca.com
Sue Gillispie
Elkins YMCA
304-636-4515
memberservices@elkinsymca.org
Set Your Sights on a New Goal for Autumn - Learn to Run at the Elkins/Randolph County YMCA
(Elkins, WV April 30, 2010) We all know how to run from something - but now you can get help with running towards your health and wellness goals. The Elkins/Randolph County YMCA is offering a 20-week “learn to run” program that will lead you through a training plan to help prepare you for one of the area’s upcoming autumn races.
This program, designed for all levels of runners, will answer your questions about running, help you find your pace, team you up with people to run with, as well as outline a training plan focused on injury prevention and fun. Participants will chose their target training distance whether it is a beginner distance, a 5K race or even a half marathon.
The program will meet for weekly group runs on Saturdays and on the third Wednesday of each month from 6:00 to 7:45 p.m. for a coaching seminar.
Carl Bolyard will instruct the group. A runner since High School and an experiential educator for fifteen years, Carl had no aspirations to enter a race until autumn of 2007 when he used his first marathon to kick start his running program and began really enjoying the regular benefits of running again. Drawing upon advice from Tom Holland, Bart Yasso, Dean Karnazes and others, he believes in a simple low mileage plan that is focused on injury prevention and directed by the individual’s goals.
The class fee of $100.00 for YMCA members and $110.00 for non-members includes the cost of the class textbook and training materials, advice and fitness planning each week and running plans that will be tailored to the individual’s fitness history. All revenue after expenses will be donated to the Randolph County Girls on the Run program.
Advance registration is required. Participants should visit the YMCA to complete an enrollment form.
The Elkins/Randolph County YMCA was established in 1908. The YMCA is dedicated to improving the lives of men, women, and children in the region through quality programs, classes, and activities. Financial assistance is available based on household income and family size.
The YMCA is located at 400 Davis Avenue and can be reached at 304-636-4515. Visit the Elkins YMCA on the web at www.elkinsymca.com
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