Training Methods in Distance Running

Distance running and its several methods of training is as diverse as the practitioners of the sport itself. For those already in the running, the early season training is for repair of weak areas while the late season one is for focusing and cultivating on the runner’s strengths.

Coaches and runners all agree that the keys to an effective training program are the following time-tested principles: detailed planning, correct rest and recovery use, and the gradual increase in training intensities and durations.

Some of these kinds of training are specialized and are focused on particular aspects which they try to improve on (if need be) or eliminate, as the case maybe.

Steady-pace Training

This is a long and steady continuous run where a runner is to keep a particular pace (called “comfortable hard” by runners) for about 40 to 60 minutes with relative ease. This is one area of the training which is most beneficial – it helps develop strength in the cardiovascular system and improves the capillaries in the muscles which in turn enhances the body’s efficient use of its energy sources.

Steady-pace training is the foundation phase which prepares the runner for more intense, and longer, training in the program.

Tempo-pace Training (threshold running)

Tempo-pace training is designed to bring the runners at their lactate threshold. This is the intense level of the training where lactic acid begins accumulating in the blood. Continuous running at tempo-pace can be maintained for 20 to 40 minutes. The purpose of tempo runs (as it is also known) is to train runners at an intensity level just below hard-pace running.

The segmented threshold training is a series of shorter runs, 90 seconds to 8 minutes long, with short recovery intervals of one minute or less in-between.

Repetition Training

Repetition training is intended to increase the runner’s efficiency by decreasing the oxygen cost of running. It is also to help the runner be aware of pace and rhythm. Per exercise experts, a repeat of one to five minutes of fast running is the ideal repetition training for distance runners.

Another good rule is making the rest time twice as long as the run time.

Interval (high lactate) Training

The interval training is the recovery period between sessions of running. Here, the goal is to run specific distances repeatedly at high-lactate blood level, with the recovery ratio of 2 is to 1. (In repetition, it is 1 is to 2.)

Middle-distance runners need to tolerate high levels of lactic acid because it is a result of anaerobic running. The lactic acid here becomes the source of energy in the absence of oxygen. A high level of lactic acid is maintained in the blood throughout the workout.

The duration of each run in an interval session is typically 15-90 seconds (100-600m) faster than race pace. The recovery ratio should be 1 or 2:1 run to recovery. The idea is not to fully recover, but to maintain a high level of lactic acid in the blood throughout the workout.

Speed Play Training

This training module is really a combination of fast and slow running, contrary to its name. It is a continuous running session that mixes bursts of fast running followed by easy running paces for recovery.

This is also done on various terrains, including hills, flats, and slopes. The speed bursts and the recovery paces are free and unstructured so that the runner feels he is actually playing with speed.

Surging Training

Like the speed play training, surging is also continuous running. While speed play has alternating periods of sprinting and jogging, surging is a steady-pace running going faster well below the sprint speed.

This is done in order to enhance the runner’s ability to begin and respond to changes in the pace while recovering at steady-pace running speeds.

The various training methods in distance running, like that of the other sports, is still developing. New rules supplant the old ones after new research findings, tweaking and making better some good old guidelines. For the old and new enthusiasts, this is good news.

 

Understand Your BMI and Body Fat Percentage

By Kisar S. Dhillon
For Active.com

 

Understand your BMI (Body Mass Index) and Body Fat Percentage to set proper goals and determine what’s healthy for you.

Body Mass Index (BMI)

The term Body Mass Index (BMI) is not just used in doctor’s offices or health and wellness facilities, but it is also widely used in the insurance industry. To understand this popular measurement, you need to know how it is calculated. Body Mass Index is basically a height to weight ratio.

Formula: BMI (lbs/inches²) = (weight in pounds x 703) / (height in inches) ²
The benefit for using this formula is that you can calculate a large demographic of individuals in a short amount of time and get a good estimate of their overall health risk. The downfall of using this measurement is that it does not take into consideration those individuals who have a low percentage of body fat, a high percentage of lean body mass, or fitness level. A great example would be a professional football player who is 6 feet tall, weighs 250lbs and is 8.5 percent body fat. According to the BMI calculation, this person would have a BMI of 34 and be considered “obese”, when clearly that is not the case.

As a word of caution for the individuals who are very active and play competitive sports (at all levels), the BMI may not be a great choice when measuring your overall health.  However, calculating your body fat percentage instead may provide some feedback.

 

Body Fat Percentage

 

Body Fat Percentage is how much of your body is composed of fat (adipose tissue) and how much of your body is composed of muscle, bone, internal organs, skin, tissue, hair, etc. The dilemma is selecting what type of equipment or test to use to calculate body fat percentage. There are various methods such as Bioelectrical Impedance Analysis (BIA), Infrared Analysis on the Bicep, Skin Fold Calipers, and Hydrostatic Weighing.

The one variable that you need to take into consideration is that all of these tests have a standard of error. To keep that error to a minimum, make sure that all the equipment is correctly calibrated, properly maintained, and that the same individual who does the initial measurement also does the follow-up tests. If you use different individuals to measure your body fat every few weeks or months, the data may be compromised because of improper training or by changing the testing site on your body.

When it comes to hydrostatic weighing and calculating body fat percentage, this measurement is ideal, but it can be tricky. This test is done by submerging yourself underwater, and then expelling all the air out of your lungs in order to get a true measurement. The variable that creates a small percentage error is the amount of residual air volume that is left in your lungs when trying to expel all of your air out. If you have the chance to try hydrostatic weighing, I would strongly encourage you to do so, but if it is not feasible, then the other types of measuring body fat percentage will do, just be consistent with who does the measuring and that the equipment is working properly.

Both your BMI and Body Fat Percentage are great tools to assess overall health risk, but they need to be selected based on who is getting measured, what is the purpose of the measurement and what is the ultimate goal of the result you achieve.

 

 

 

Kisar Dhillon is a professional fitness trainer living in Orange County, California. He holds a Bachelor of Science Degree in Kinesiology, Post Baccalaureate Studies in Exercise Physiology and a Masters in Business Administration. He has more than 16 years in the health & fitness industry and is currently the owner of 1-2-1 Fitness, LLC.

 

How to Find the Best Sports Foods for Your Diet

By Nancy Clark, MS RD CSSD
For Active.com

Have you have ever wondered which is the best sports drink, energy bar, or gel? The answer is the best choice is the product that pleases your taste buds and settles well in your stomach. You simply need to experiment to determine which products (if any) work best for your body.

A multitude of businesses have jumped on the bandwagon to create sports foods that appeal to a variety of athletes, including those with special diets (such as gluten-free or vegan) to athletes who are just plain hungry and want a “healthier” cookie (most energy bars). While busy athletes enjoy the ease of using pre-wrapped sports foods, these commercial products tend to be more about convenience than necessity. Certainly, there is a time and place for these products, but “real” food (such as raisins, gummi bears, chocolate milk) can do the same job at a lower price. And please don’t underestimate the power of peanut butter, bananas, and honey.

Below is an extensive (but incomplete) list of various types of sports fuels. Perhaps the information will help you untangle the jungle of choices. Don’t be swayed by a product’s name; it might be more powerful than the sports food itself.

SPORTS DRINKS:

With sodium (and perhaps other electrolytes): Gatorade, PowerAde, Edge Energy, Hydro-Boom!, GU2O, CytoMax, Infinit, Vitalyte

All natural, without dye/food coloring:

Carb BOOM! Electrolyte Drink, First Endurance EFS, HEED, Clif Quench, Recharge, Coconut Water

Extra sodium (if you plan to exercise for >2 hours in the heat):

Gatorade Endurance, PowerBar Endurance, E-Fuel, First Endurance EFS, Clif Shot Electrolyte Drink, E-Load, Hydro Pro Cooler, Motor Tabs, GU Brew Electrolyte, Infinit, UCAN, Powerbar Ironman Perform

Added “buffers”: Cytomax, Perpetuem, Revenge Sport

Extra carbs: Perpetuem, Carbo-Pro

Added protein (may reduce post-exercise muscle soreness):

Amino Vital, Perpetuem, Accelerade, Revenge Pro, UCAN

Sports drinks for dieters (i.e., lower calorie):

G2, PowerAde Zero, Ultima Replenisher, Propel, Nuun, Nathan Catalyst, Elixir

GELS

(Test these during training; they often contribute to diarrhea)

Gu, Carb-BOOM!, Clif Shot, Honey Stinger

Extra sodium: PowerBar Gel, Crank Sports e-Gel, EFS Liquid

Shot, Gu Roctane

Added protein: Accel Gel, Hammer Gel, EFS Liquid Shot, Gu

Roctane, Endless edge

Added caffeine: GU (most flavors), Rocktane (most flavors), Clif Shot Gel (Mocha, Double Espresso, Chocolate Cherry, Citrus, Strawberry); Carb-BOOM Chocolate Cherry, Hammer Gel Espresso, PowerBar Gel (Double Latte, Tangerine, Chocolate, Green Apple and Strawberry-banana); Honey Stinger Ginsting and Strawberry

Added extras: EAS Energy Gel (taurine)

SPORTS SNACKS FOR ENDURANCE EXERCISE

Jelly Belly Sports Beans, Gu Chomps, Clif Shot Bloks, Carb BOOM! Energy Chews, Sharkies, SPIZ, FRS Healthy Energy Chews

ELECTROLYTES (to add to beverages)

Suceed! S Caps, Salt Stick, Endurolytes (Hammer Nutrition), Thermolytes, LavaSalts

RECOVERY DRINKS(Carbs with a little protein)

Amino Vital, First Endurance Ultragen, EAS Endurathon, Perpetuem, PowerBar Recovery Drinks, Recoverite, Endurox R4, Gatorade Nutrition Shake, Hormel’s Great Shake, GNC’s Distance, Clif Shot Recovery Drink, First Endurance Ultragen, Gu Brew Recovery

ENERGY BARS(for extra energy, not a meal replacement):

All natural/organic ((have no added vitamins or minerals):

Clif Nectar, Clif Mojo, Lara Bar, Optimum, Honey Bar, Odwalla Bar, PowerBar Nut Naturals, KIND Bars, Zing Bars, NRG-Bar, Honey Stinger Bars, Kashi Bars, Peak Energy, Perfect 10, Gnu Bar, Raw Revolution Bar, Olympic Granola Bar, Pure Bar, Pro bar, Sun Valley Bar, Bonk Breaker Energy Bar

Caffeine-containing bar: Peak Energy Plus

Dairy-free: Clif Nectar, Clif Builder’s, Olympic Granola, Pure, Bonk Breaker Energy Bar, Gnu Bar, Fit, Perfect 10, Larabar, AllerEnergy Bar, Soy Rocks Bar

Grocery store options: Nature Valley Granola Bar, Nutri-Grain Bar, Quaker Chewy Bars, Fig Newtons

Fructose-free: JayBar

 

Gluten-free: Larabar, Perfect 10, Hammer Bar, EnvirKids Rice Cereal Bar; Omega Smart Bars, Extend Bar Delight, Zing Bar, BoraBora Bar, Wings of Nature Bar, Elev8Me.

Wheat-free but may not be gluten free (due to cross-contamination with wheat products in the manufacturing plant): Odwalla Bar, Clif Nectar, Clif Builder, Bonk Breaker

Kosher: Pure Fit, Larabar, Extend Bar, Balance Bar, HoneyBar

Meal replacement bar (with 10-15 g protein): Kashi Go Lean Bar, MetRx Mr. Big, MetRx Big 100 Colossal, Balance Satisfaction

Nut-free: AllerEnergy Bars, Metaballs

Peanut-free: Soy Rocks, AllerEnergy bar, Larabar

Protein bars (soy, whey, egg, or blended protein source):

PowerBar ProteinPlus, EAS Myoplex Delux, High 5 Protein Bar, Maximuscle Promax Meal, Tri-O-Plex, Clif Builder’s Bar, Detour Bar, Honey Stinger Protein Bar, Pure Protein

Raw food: Raw Revolution, Pure Bar

Recovery bar (4:1 carb:pro ratio): PowerBar Performance

Soy-free: Larabar, Perfect 10, Clif Nectar, KIND Bar, Bumble, Gnu Bar, Raw Bar, Zing

Bar, NRG-Bar, AllerEnergy Bar

Vegan: Pure Fit Bar, Larabar, Hammer Bar, Clif Builder’s Bar, Pro Bar, Vega Whole Food Raw Energy Bar, Perfect 10, Soy Rocks Bar

Vitamin+protein-filled candy bar: Marathon Bar, Detour Bar

Women’s bars (fewer calories; soy, calcium, iron, folic acid):

PowerBar Pria, Amino Vital Fit, Luna Bar, Balance Oasis

40-30-30 Bars: Balance Bar, ZonePerfect

If you intend to purchase energy bars instead of more bananas and chocolate (soy) milk, consider supporting entrepreneurs who have developed yummy products: www.NRG-Bar.com, www.zingbar.com, www.SunValleyBar.com, and www.OlympicGranola.com. A dad (with 8 kids), triathlete, and three dietitians will appreciate your support.

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook and food guides for new runners, marathoners, and soccer players are available at www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.

For fueling help, read her Sports Nutrition Guidebook and food guides for new runners, marathoners or soccer players. See www.nancyclarkrd.com and also sportsnutritionworkshop.com.

Acclimating to Heat and Humidity Part II

By Gale Bernhardt
For Active.com

In Part I of this two-part column, you learned how the body cools itself and what the risk factors are for heat illness. In this column we will explore strategies to reduce or prevent the affects of heat and humidity on your training and racing.

Heat Slows Pace

At the U.S. Olympic Training Center Heat and Humidity Conference, Georgia State University’s Laboratory for Elite Athlete Performance director, Dr. David E. Martin, noted that the body enjoys a very tight range of temperature control. From a resting average baseline temperature of 98.6 degrees Fahrenheit, our bodily enzymes function optimally during exercise at a temperature of 102.2 degrees Fahrenheit–this is one reason why we should include a warm-up prior to vigorous exercise.

” A mere 2.8-degree increase in core temperature from optimal performance temperature places us near our thermal death point. “

The most serious form of heat illness, heat stroke, is defined by a body core temperature greater than 105 degrees Fahrenheit. A mere 2.8-degree increase in core temperature from optimal places us near our thermal death point.

Because high intensity exercise contributes to increasing core temperature, pace must decrease when environmental temperatures increase in order to avoid heat illness. Dr. Martin estimates that overall marathon run time increases approximately one minute for every 7 degrees Fahrenheit above 54 degrees.

Jeff Galloway agrees that heat slows pace. He estimates the affects of heat on pace by assigning a percentage increase to various temperature ranges. In his example, he estimates that if you are an 8-minute-per-mile runner your pace will slow according to this chart:

55-60 degrees: 1% – 8:05
60-65 degrees: 3% – 8:15
65-70 degrees: 5% – 8:25
70-75 degrees: 7% – 8:35
75-80 degrees: 12% – 8:58
80-85 degrees: 20% – 9:35
Above 85 degrees: Forget it… run for fun

Interestingly, at least one study showed that warm weather has a greater negative impact on faster runners than slower runners. The study concluded that the slower running velocities from start to finish caused less pace degradation. This is likely due to the fact that higher paces require higher rates of cooling to keep the body out of the heat danger zone.

What Causes the Body to Gain Heat?

Certainly ambient temperature, relative humidity and exercise rate are factors that can cause your body temperature to increase. Part I included a partial list of risk factors for heat illness. Other factors that influence body temperature regulation and can contribute to heat illness include:

• Basal metabolic rate (BMR)
• Hormones
• The thermic effect of consumed food
• Age
• Gender
• Percentage of body fat
• Level of heat acclimatization

You Can Improve Heat Acclimatization

Unfortunately, there are several items that you cannot control, which affect your ability to tolerate hot environments. The good news is that you can influence your level of heat acclimatization and improve your ability to tolerate heat in both exercising and non-exercising conditions.

Gradually exposing yourself to heat stress on consecutive days improves your ability to tolerate heat through several physiological changes. The adaptive changes improve heat transfer from the body core to the skin and ultimately to the environment. Secondly, the changes improve cardiovascular function. The majority, 95-percent, of changes take place in the first 10 days of heat exposure.

Some of the changes that occur during heat acclimatization include:

• Decreased heart rate, skin and body temperature for a given exercise level
• Blood plasma volume increases, keeping core temperature lower
• Rating of perceived exertion decreases
• Electrolyte concentration in sweat decreases
• Sweat rate increases, allowing more effective cooling
• Renal (kidney) electrolyte concentration decreases, preserving electrolyte levels
• Cutaneous (skin) blood flow improves
• Blood pressure stability improves
• Circulation of blood to muscles improves
• The threshold for sweating decreases  and evaporative cooling begins earlier in exercise
• Less reliance on carbohydrate catabolism during exercise

Acclimatization Strategies

If you have the time and resources to travel to your race destination some 10 to 14 days early to facilitate the heat acclimatization process, fantastic. When you arrive at your destination, expose yourself to the heat on a daily basis, beginning with small time segments. Your exercise bouts in the heat should begin in the mornings or evenings at relatively cool levels, working your way toward training at the same time of day you will be racing. Your exercise sessions should not leave you feeling exhausted from the heat.

Dr. Armstrong, in his book Performing in Extreme Environments, suggests building your heat training sessions over the 14 days to some 90 to 110 minutes per day. For some athletes, this recommendation will be a challenge due to the taper process preceding race day. Do not sacrifice the taper process in order to train in the heat. Some heat acclimation is likely better than none, so train within your taper process.

If you are doing some of your training in a hot environment, recall that pace is affected by the heat. In an attempt to preserve as much of your hard-earned speed as possible, aim to do some of your quality training sessions at cooler temperatures during the heat training process.

If you do not have the time and resources to travel to the race venue early, you can begin acclimating to heat at your home location by wearing more clothing during your outdoor exercise sessions. Wear long-sleeved shirts, tights and maybe a hat and gloves during exercise. You may need to layer your clothing and wear a jacket that is made of breathable material as well, in order to simulate race day predicted temperatures.

Do not wear non-breathable sweat kits for exercise sessions. Your aim is to simulate warm exercise temperatures, not cook yourself.

Another option is to do some of your exercise sessions indoors on a spin bike, trainer or a treadmill. Depending on the temperature of the environment where the race will be held and your exercise room, you may or may not need to wear extra clothing during indoor training sessions.

An additional strategy is to use saunas or steam rooms. I have my athletes aim for non-exercising exposure in a hot box for 20 to 30 minutes, two to three times per week for the four to six weeks prior to the race. There is no specific research to confirm this strategy; however, I have used it for at least 15 years with good results. My theory is that because the athlete experiences shorter periods of intermittent heat exposure and the sessions are non-exercising, I believe they need longer than 14 days to acclimate.

I will often combine the non-exercising sauna or steam room situation with extra clothing during workouts for some four to six weeks prior to race day.

While I do know people that have set up an indoor trainer or a treadmill in a sauna, I have not had any of my athletes add exercise to a sauna situation and don’t recommend this strategy.

Improve Performance, Be Safe

By knowing how hot, or hot and humid, environments affect your body during exercise, you can take steps to minimize the effects. That written, you need to monitor your body and how the heat is affecting you both during training and on race day. Progressing from heat cramps to heat exhaustion and finally to heat stroke is serious. No workout or race is worth a heat injury; be safe out there.

 

 

 

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. Her first Olympic experience was as a personal cycling coach at the 2000 Games in Sydney. She currently serves as one of the World Cup coaches for the International Triathlon Union’s Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale’s pre-built, easy-to-follow cycling and triathlon training plans. Let Gale and Active Trainer help you succeed.

References:
1. Armstrong, Lawrence E. PhD, Performing in Extreme Environments, Human Kinetics, 2000.
2. Ely, M.R., et al, “Effect of ambient temperature on marathon pacing is dependent on runner ability,” Med Sci Sports Exerc.,  Sep;40(9):1675-80, 2008.
3. Heat, Humidity and Air Pollution: Preparation for Athens 2004 Conference, U.S. Olympic Training Center,     September 17-19, 2003.
4. McArdle, Katch and Katch, Exercise Physiology, Energy, Nutrition and Human Performance, Sixth Edition,  Lippincott, Williams and Wilkins, 2007.
5. National Weather Service, Heat: A Major Killer
6. Noakes, Tim, MD, Lore of Running, Fourth Edition, Human Kinetics 2003.

Fueling on a Budget: Making Smart Choices on the Cheap

By Nancy Clark, MS RD CSSD
For Active.com

 

Athletes get hungry. Hungry athletes need to eat … a lot!

For some people, this means consuming 3,000 to 4,000+ calories per day. For those with limited food money, the question arises: “Where can I buy the most amount of healthful calories for a reasonable amount of money?”

In this day and age, when few athletes prepare and pack their own food, the standard practice is to fill up on fast ‘n’ fatty foods that do indeed conquer hunger–but also clog arteries and leave muscles poorly fueled.

Given that only carbs get stored as glycogen in the muscles (and glycogen depletion is associated with fatigue), fast-food frequenters can sabotage their performance and experience needless fatigue. (That is, unless they over-consume soda pop–a source of carbs with no health value other than fuel.)

Let’s say you are a 150-pound athlete who needs about 3,000 calories per day (1,000 calories per meal). You can buy the following 900- to 1,000-calorie fast food specials for a reasonable price, but they may well cost you the gold medal because about half of their calories from fat, and fat is inexpensive:

• 3 chocolate frosted cake Dunkin Donuts: 1,080 cals @ $2.15
• 2 servings Nachos Supreme from Taco Bell: 900 cals @ $3.40
• Big Mac and medium fries: 1,060 cals @ $4.45

  As an athlete who shows responsibility by training hard, you’ll miss the boat if you are irresponsible with fueling your hard-worked body. You’ll better reach your performance goals by investing in a daily diet based on wholesome carbohydrates: multi-grain breads, bran cereals, rye bagels, fresh fruits, orange juice, colorful vegetables.These foods not only fuel your muscles but they also offer health-protective vitamins and minerals.Sometimes, for only a few more pennies, you can buy wholesome fast food carbs. For example, orange juice at McDonald’s might cost you 8.5 per ounce; a soda, 8 per ounce (based on a medium size). A wheat bagel from Dunkin Donuts costs $0.89; only 18 more than a doughnut–but more carbs, less fat, similar calories.

  More often, good nutrition costs more. If you want to buy chicken instead of beef, you’ll pay the price. A Big Mac (600 calories) is $2.79; a Chicken McGrill, $3.89 (400 calories).

  So what’s a hungry athlete on a budget to do? Where are the sports nutrition bargains? The purpose of this article is to help you identify some of the better bets among fast foods; choices that offer a decent amount of carbs for a reasonable amount of money.

  Breakfast Suggestions

  The best food bargain is to eat breakfast at home or, when traveling, in your hotel. Simply pack along a plastic container with wholesome cereal, raisins (and a spoon), then buy milk at the corner store. (Note: buying store brands of cereal saves money: Kellogg’s Raisin Bran costs $1.73 per 1,000 calories; the store brand only $1.25 per 1,000 calories.)

Another breakfast option is to pack a cooler with multi-grain bagels, yogurt, and orange juice. You’ll get 1,000 calories of premium nutrition for less than $3. If you insist on eating fast food, two decent options for under $3 are: Dunkin’ Donuts Honey Bran muffin + small low-fat latte (600 cal), McDonald’s Hotcakes + Small Fruit and Yogurt Parfait (750 cal).

Lunch and Dinner

The most nutritious sources of carbohydrates are fruits, juices and vegetables — but they tend to be costly for the amount of calories they provide.

Fruits and veggies cost at least $4 per pound at a salad bar — and may offer inadequate calories (until smothered with salad dressing, that is.) A money-saving option is to buy apples, oranges, raisins, dried apricots, figs, juices (in boxes, plastic bottles) at a supermarket and pack them in your gym bag.

Use them to supplement the following fast food best bets:

• Burger King: Chicken Whopper (without mayo), Veggie Burger
• McDonald’s: McGrilled Chicken, Vanilla Cone, Egg McMuffin
• Wendy’s: Chili, baked potato (only a little topping), Frosty
• Taco Bell: Burritos, soft tacos, gorditas, frajitas (w/o sour cream)
• Papa Gino’s: Spaghetti or penne with tomato sauce, bread sticks

Cost/Calories

Here’s a calculation of cost per 1,000 calories of some fast foods. Value meals aside, the best fast food bargains can be found at Mexican (bean meals) and Italian restaurants (pasta).

Taco Bell wins first prize (among the fast-food places profiled here)! There, you can enjoy 1,100 (mostly healthful) calories from three bean burritos for only $3.30. Notice that supermarket snacks are a wise way to inexpensively boost your carbohydrate intake and supplement fast-food meals.

Food/Calories/% fat/Cost per 1,000 cals

Dunkin Donuts
Bagel: 350/12%/$2.57
Honey Bran Muffin: 490/26%/$2.42
Double chocolate cake donut: 310/49%/$2.29
Latte, small, whole milk+sugar: 160/33%/$11.19

McDonald’s
Big Mac: 600/50%/$4.65
Chicken McGrill: 400/36%/$9.72
Chicken McGrill without mayo: 300/18%/$12.97
Supersize Fries: 610/43%/$3.43
McFlurry, M&M: 910/33%/$2.86
Hotcakes, with syrup, no butter: 510/12%/$3.58
Orange juice, medium (16 oz): 180/0%/$8.61

Taco Bell
Bean Burrito: 370/24%/$2.95
Gordita baja, steak: 230/27%/$6.05
Soft Taco, chicken: 180/20%/$8.28

Papa Gino’s
Pizza, 1/2 lg: 1,000/24%/$4.50
Spaghetti: 650/15%/$6.55
Spaghetti + 2 meatballs: 905/29%/$5.83

Supermarket snacks
Yogurt, Columbo Cherry, 1 cup: 220/8%/$3.40
Granola bars, Nature Valley: 180/30%/$2.77
Teddy grahams (24 pieces): 130/27%/$2.55
Fig Newtons, 2: 110/20%/$2.42
Banana, large: 150/0%/$2.35
Burrito, frozen microwavable Tina’s: 340/24%/$1.32

Nancy Clark, MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, new Food Guide for Marathoners, and Cyclist’s Food Guide are available at www.nancyclarkrd.com. Also see www.sportsnutritionworkshop.com for information about her online workshop.

Your Race-Day Running Guide

By Mark Remy
Runner’s World

 

Racing this weekend? Or maybe thinking about registering for an upcoming 5K or half-marathon? Entering a foot race is one of the most satisfying things a runner can do. The anticipation alone can be a real thrill. Without that carrot dangling in front of them, many runners find it difficult to get motivated to run day after day, week after week. Then, of course, there is the camaraderie of the race itself, the sense of accomplishment, and the resulting boost in self-confidence. To say nothing of the free T-shirt. That you must train is obvious. But there are also nonrunning bits of etiquette and expertise you need to know to make the most of your experience—without embarrassing yourself (or anyone else, for that matter). This excerpt from The Runner’s Field Manual provides a tactical (and practical) guide to your next big event.

PRERACE

How to Judge a Race by Its Name
An event with the word shuffle, trot, or romp in its name is very likely to be accommodating to newbies, costumed runners, and the occasional or not-so-serious runner. This is also true of races with seasonal words like turkey, Santa, or jingle bells. Conversely, a race with the words mountain, pain, hell, or widowmaker is likely to be hardcore. The words tot, kids, or pint-sized indicate a children’s race, and adults could probably kick some serious butt, but we don’t advise it. A race with the word Olympic in the title probably is out of your league, unless you are Ryan Hall.

Tag Your Shirt
A surefire way to garner personal attention is to display your name on your shirt. You can handwrite your name with a permanent marker, but keep in mind it is permanent. Bits of electrical tape work, too, although they may peel off midrace, resulting in gibberish or inadvertent profanity. Professional screen printing looks very professional but can be expensive.

Know Your Courses

Point to Point
The race starts at one place and finishes at another. The Boston and New York City Marathons are notable examples.

Out and Back
The race starts in one direction, then doubles back on itself to the finish.

Loop
The start and finish are in the same general place; the course forms a large loop.

Lollipop
The lollipop course starts and ends along the same stretch but includes a loop in the middle. Seen from above, the course somewhat resembles a lollipop, with start and finish at the bottom of the stick.

Wormhole
A rare form of racecourse that takes runners through space and time, at unexpected intervals, via topological portals.

Note: May interfere with chip timing.

Quick Tip: You may be tempted to put the name of your cause on your shirt, which is fine as long as you don’t mind hearing, “Go, Arthritis!”

Choose the Right Hotel

• You want a hotel as close to the start as reasonably possible, of course. If you’re unable to find one within walking distance, factor in the time, cost, and stress of making it from a given hotel to the start on race morning, versus the price, and choose the least-stressful option.
• Ask for a room not too close to the ice machine or elevators.
• Most rooms today are nonsmoking, but it never hurts to make sure.
• As soon as you get to your room, unpack all of your running gear. If you’ve forgotten something important, now’s the time to find out.

RACE DAY

Find the Damn Thing
Especially for smaller, local races, simply finding the starting area and the registration/ bib pickup area can be a challenge. This is becoming less of a problem with the widespread use of GPS navigation systems, but it’s vexing when it does happen. Print out a map and directions to the start the night before the race, even if you think you know where you’re going. If all else fails, keep your eyes peeled for other carloads of confused-looking runners, and follow them. At the very least, you can be lost together.

The Baggage Drop
Many races offer a baggage drop, a relatively secure spot where you can check a bag (either your own or a plastic race-supplied bag) while you’re racing. This is a valuable service, as it allows you to shed clothing before the start without tossing it away forever, and to stash a dry change of clothes and cab fare for after the race.

Two Common-Sense Tips:

• If losing something from your bag would make you utter one of George Carlin’s “seven forbidden words,” don’t leave it at the baggage drop.
• Mark your bag super clearly, so no one grabs yours by mistake. Just like at the airport, many bags look alike.

Survive the Start
Just about every race start consists of a tight pack of frantic, adrenaline-addled runners trying to get in front of one another. Even if you begin conservatively, patiently waiting for the crowd to thin, your safety is hardly ensured. If you’re trying to pass an MP3-using runner, and you suspect he can’t hear you, simply reach out and touch his arm or his elbow. This is the international gesture meant to convey “I am here, and an entanglement would end badly for both of us.” Running in a big, dense pack of runners is a lot like running in traffic. Keep your eyes and ears open, and anticipate trouble before it happens.

The Clothing Toss
It’s common in cooler weather to see runners peeling off clothing, then throwing it over everyone’s heads, just before or after the start. The idea is to wear something old or disposable to stay warm while waiting for the gun. And there’s no need to feel guilty; at most races, discarded clothing is collected and given to charity. Just try to watch where you’re tossing that jacket or T-shirt when you throw it aside. No one who gets up that early just to watch a marathon start deserves to be pegged in the face by an old, funky sweatshirt. A high, graceful arc is the way to go.

Run the Tangents
During a routine training run, you’re at one corner of an empty parking lot. You want to get to the opposite corner. Do you: (a) Walk along one side of the lot until you reach the near corner, make a 90-degree turn, then proceed to the next corner? or (b) Make a beeline for the opposite corner? The answer, of course, is b. Heading directly for the corner is the fastest, most efficient way to cover that ground. On racecourses this is called “running the tangents.” Over a long race like a marathon, the time savings can add up to several minutes.

Before You Fall Asleep

Pin your bib number to the shirt or singlet you plan to wear on race day.

Attach the timing chip to your shoe.

Lay out all the clothing and gear that you plan to put on the next morning, head to toe, including watch or GPS.

If you’ve brought a special food or drink for breakfast, make sure it’s ready to go.

Set out anything else you’ll need in the morning, such as petroleum jelly or body lube, sunscreen, Band-Aids or nipple shields, contact-lens solution, sunglasses, and energy gels.

If you’ll be carrying a gear-check bag to the start, prepack as much as you can. Include extra gloves, hat, and so on if there’s even a tiny chance you might need them. Hang your bag from the doorknob so it will be impossible to miss on your way out.

Review your map or directions to the start, to be sure you know where you’ll be going—and about how long it will take you to get there.

Arrange for two methods of waking up: The alarm on your running watch and/ or cell phone, and a wake-up call from the front desk or from a friend.

Excerpted from The Runner’s Field Manual, by Mark Remy (Rodale, November 2010). To purchase a copy, go to rodalestore.com.

THE SPECTATOR’S GUIDE

So, You’re Here Because You Like to Watch?

The best way to get motivated to sign up for a race is to cheer on other runners.

DO Applaud vigorously.

DON’T Applaud in that weak, single clap… pause… single clap… pause… way. It sounds sarcastic!

DO Hold up signs written in BIG, bold, clear letters.

DON’T Hold up signs written on white poster board with blue ballpoint pen. In elegant cursive.

DO Use short, funny slogans on your sign, such as “Run Like Snot!”

DON’T Use slogans that are so long no runner could possibly read them as they pass, such as “Far better is it to dare mighty things, to win glorious triumphs even though checkered by failure, than to rank with those poor spirits who neither enjoy nor suffer much because they live in the gray twilight that knows neither victory nor defeat.”

DO Tell runners that they’re looking great.

DON’T Tell runners that the winner finished an hour ago.

Spectate Like a Pro

1. Using only poster board, permanent marker, glue, and glitter, design a sign that can be read easily from a distance of at least 30 feet.

2. Create your own cheer, using the name of a close friend, loved one, or charitable cause.

3. Find a marathon that follows an outand-back or loop course, then plot at least four points on the course map where you could reasonably expect to spot the same runner during the race.

4. List at least five motivational phrases that you can shout to the fast and notso that do not include the words good, great, or strong.

5. Demonstrate an ability to snap a clear photo of a runner moving at sevenminute-per-mile pace or faster (or slower, if necessary).

6. Be able to stand in the same spot for up to two hours at a time.

Read Body Language at the Finish Line

The Raised Fist
A single raised fist signifies triumph.

The Upraised-Holding-Hands with Running Partner
They did it! Together! Nothing can stop them! They just might continue holding hands back to their hotel! Yay!

The Low-Key High Five with Race Official
A classy, understated acknowledgment of the organizers. Nice touch.

The Look of Utter Shock
The expression on her face? “HOLY &$%#! I AM FINISHING A RACE!”

The Look of Utter Exhaustion
His body language says, “I am about to collapse like a stringless marionette.” His face says exactly the same thing.

The Kneeling Ground-Kiss
This one is usually reserved for the winner—or anyone who enjoys asphalt.

The Multiple Backflip
This person conserved a little too much energy during the race.

Quick Tip

If a spectator or volunteer is offering it via tub or tongue depressor, it isn’t energy gel—it’s petroleum jelly. Do not ingest.

Navigate The Aid Station

The aid station, especially at larger races, is a living, breathing experiment in crowd dynamics, traffic control, sociology, mob mentality, Darwinism, and interpersonal communication. It can also be nerve-racking.

As you approach the aid station, decide where, roughly, you’ll grab your cup. If there are tables on both sides of the road, commit to one side early and focus on that one.

Pass up the first few volunteers; other runners will be swamping them, leaving the volunteers farther down the road relatively free.

Pick a volunteer from several yards away and focus on him; make eye contact, and point at his cup.

At this point, the volunteer should be extending his cup to you. As you near it, reach out with your index finger crooked.

As you grab the cup, hook your finger into it and pinch the sides. This will form a sort of spout, making it easier for you to drink.

A short “thanks” to the volunteer isn’t required, but it’s a nice touch.

Note 1: Most aid stations offer cups of water and cups of sports drink. Pay attention so you know who’s offering what, and grab accordingly.

Note 2: If you’re going to stop or slow to a walk in order to get those fluids down, look around before you stop or slow, and move to one side of the road.

POST-RACE

Use Your Space Blanket
Volunteers at most large races offer finishers a Mylar “space blanket” after they finish. These blankets don’t look like they offer much warmth. And they don’t! Still, they’re better than nothing. Here’s how to wear them:

Run a Classy Cooldown
Some people think it’s rude to finish a race, collect your medal, and then jog back along the course as other runners continue to stream in. But it all depends on how you do it. If you double back in a cocky way, barely acknowledging the runners still out there… yeah, that’s a little rude. On the other hand, if you jog back, hooting and hollering for those still on the course, encouraging them to keep it up, well, that puts the “cool” in cooldown.

Give an Appropriate Postrace Hug
For how long may you embrace someone after you’ve finished a race, without things getting weird?

Sundress Style
A variation on the skirt style. You simply wrap the blanket around your body, under your arms. Useful for changing your shorts. Skirt style Less common, but more stylish. A good option if your torso is relatively warm but your legs are freezing. Or if you’ve had an, um, accident. (It happens.)

Cap e Style
By far the most popular method, you simply drape it over your shoulders, then pull it together in the front with one or both hands.

Turban Style
We’ve never actually seen this in real life. But it sounds interesting, doesn’t it?

Baseline Duration 3 seconds
If the hugger personally knows the huggee: + 2 seconds
If the hugger and the huggee are strangers: – 1 second
If both parties are sweaty: + 1 second
If the hugger is male and the huggee is female: – 1 second
If the hugger is female and the huggee is male: + 1 second
If the hugger and the huggee are a couple: + 3 to 5 seconds
If the hugger and the huggee are a couple, but their spouses are nearby: – 2.5 seconds

Clean Up (A Bit)
It’s possible to wash up fairly well after a race, even if no showers or sinks are available. You may not achieve Brunch at the Ritz cleanliness, but you’ll at least reach Coffee and Grand Slam at Denny’s standards. Here’s how: Standing behind an open car door for privacy, wrap your space blanket around your waist. Remove shoes, socks, shorts, or pants. Wipe away sweat and salt with a wash cloth or baby wipe, and dry yourself with another cloth. Put on dry clothes, stuffing your wet race gear in a plastic back. Pile into the car and head out for well-earned pancakes and eggs.

 

10 Tips for Hot Summer Runs

By Thad McLaurin
For Active.com

1. Acclimatize

It takes time for your body to adjust to hot and/or humid weather. Just because you can run a 10-miler at an 8-minute pace, doesn’t mean you can do the same when the dog days of summer approach. The American Running and Fitness Association recommends that on your first run in the heat, you should cut your intensity by 65 to 75 percent. Then over the next 10 days, slowly build back to your previous level.

2. Check the Index

Before heading out on your run, it’s a good idea to check the air quality index and the heat index. If the air quality index is code orange, and you’re sensitive to air pollution and/or have upper respiratory problems, you may not want to run. If it’s code red, it’s not suitable for anyone to run.

The Heat Index tells you what the temperature feels like when combining the air temperature and the relative humidity. For example, if the air temperature is 90 degrees and the relative humidity is 70 percent, then it’s going to feel as if it’s 106 degrees. Ouch! These are not good running conditions.

The weather section of your local TV station’s website usually provides air quality index and heat index information for your area.

3. Hydrate! Hydrate! Hydrate!

Many runners remember to rehydrate after their run and some consume water or sports drink during the run, but it’s even more important to be well-hydrated before you run. As a rule of thumb,  drinking 16 oz. of water two hours before your run will ensure good hydration levels and give the water time to pass through your system so you don’t have to make any pit stops during your run.

Hydration during your run depends on the temperature and the length of your run. If you’re running 4 miles or less, you probably won’t need to carry any water with you. If you’re running longer than 4 miles you may need to wear a hydration belt or stash some water/sports drink along your route, especially if it’s hot and humid.

Don’t wait until you feel thirsty to drink. If you’re thirsty, that means you’re already low on fluids. Also, as you age, your thirst mechanism isn’t as efficient and your body may in the early stages of dehydration and you may not even feel thirsty.

For the first 45 to 60 minutes, water is fine. After 60 minutes, you’ll need to start using a sports drink or supplementing with a sports gel or a salty food such as pretzels. After 60 minutes (and sometimes sooner if it’s really hot and you sweat a lot), you begin to deplete vital electrolytes (i.e., sodium, potassium, etc.). Sodium is needed in order for your body to absorb the fluids you’re ingesting. Ever get that sloshing feeling late in a run? That’s probably because your body is low on sodium and not able to absorb the fluids you’re drinking, so it just sits in your stomach and sloshes around not doing you any good. Depleted potassium levels can increase your chances of experiencing muscle cramps.

After your run, you need to replace the water you’ve lost. A good way to check this is to weigh before your run and then weigh after your run. Drink 16 oz. of water for every pound lost. After you do the weigh-in a few times, you’ll get a feel for how much rehydration you need depending on how much you sweat on your run.

On a hot long run, pack an extra bottle of water. Don’t drink this one. Instead, during the run periodically pour a little of the water on your head. This actually helps increase the evaporation-cooling effect.

4. Know the Warning Signs

Dehydration occurs when your body loses too much fluid. This can happen when you stop drinking water or lose large amounts of fluid through diarrhea, vomiting, sweating, or exercise. Not drinking enough fluids can cause muscle cramps. When you’re dehydrated, you may feel faint, experience nausea and/or vomiting, have heart palpitations, and/or experience lightheadedness.

Runners also need to be aware of the signs of severe dehydration such as heat exhaustion and heatstroke, not only for yourself, but so you’ll be able to identify the symptoms if a fellow runner is experiencing heat-related problems.

Heat Exhaustion usually develops after several days of exposure to high temperatures and inadequate intake of fluids. The elderly and people with high blood pressure are prone to heat exhaustion as well as people working or exercising in the heat. Heat exhaustion symptoms include heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea, vomiting, and/or fainting. With heat exhaustion, a person’s skin may feel cool and moist.

Cooling off is the main treatment for heat exhaustion. Drinking cool, non-alcoholic liquids may help as well as taking a cool shower, bath, or sponge bath. Getting into an air-conditioned environment will also help. If the conditions worsen or have not subsided within an hour, seek medical attention. If heat exhaustion is not treated, it may lead to heatstroke which needs immediate emergency medical attention. Call 9-1-1.

Heatstroke is the most severe of the heat-related problems. Like heat exhaustion, it often results from exercise or heavy work in hot environments combined with inadequate fluid intake. Children, older adults, obese people, and people who do not sweat properly are at high risk of heatstroke. Other factors that increase the risk of heat stroke include dehydration, alcohol use, cardiovascular disease and certain medications. Heatstroke is life threatening because the body loses its ability to deal with heat stress. It can’t sweat or control the body’s temperature. Symptoms of heatstroke include rapid heartbeat, rapid and shallow breathing, elevated or lowered blood pressure, lack of sweating, irritability, confusion or unconsciousness, feeling dizzy or lightheaded, headache, nausea, and/or fainting.

If you suspect heatstroke, call 9-1-1 immediately. Then try to move the person out of the sun and into a shady or air-conditioned space. Cool the person down by spraying them with cool water or wrapping them in cool damp sheets. Fan the person, and if possible, get the person to drink cool water.

5. Buddy Up

In the severe heat, be sure to run with a buddy. That way you can keep tabs on each other. Sometimes it’s hard to tell if you’re starting to suffer the effects of the heat, but a buddy may be able to spot the signs before it’s too late.

6. Run Early

If at all possible, run in the early morning. The hottest part of the day is typically around 5 p.m. So, if you can’t run until after work, wait until later in the evening.

7. Go Technical

Wearing light-colored running tops and shorts made of technical fabrics will keep you cool and allow moisture to evaporate more quickly. Staying dry will also help prevent chafing. Clothing made of polyester, Lycra, Nylon, CoolMax, and Dry-Fit are some examples of technical fabrics. Mother Nature has a few good fabrics too. Clothing made from bamboo fibers as well as Smartwool are very effective in moisture management. Be sure to hang dry your technical fabric running clothes. The fabric softener in dryer sheets can actually block up the fabric decreasing its moisture-wicking abilities.

8. Change Your Route

If your normal running route is treeless, find one that provides more shade. If this isn’t possible and you have access to a treadmill, run indoors on really hot days.

9. Lather it on

Be sure to wear sunscreen. Research has shown that runners have a higher rate of skin cancer. This is probably due to the fact that we’re outside more than the average person and during the summer months we’re outside and wearing less clothing than the average person. So, be sure to use a sports sunscreen that’s waterproof with an SPF of 15 or higher. There are some brands of sunscreen available that are made to go on over wet skin. This is great for sweatier runners like. Also, be sure to wear sunglasses and a hat or visor. This will help to keep the sun out of your eyes as well as the sweat. Be sure the glasses provide 100 percent UV protection and that the hat is made of light technical fabric that promotes evaporation.

10. Have a Plan

Let your family and friends know your running route. If you’re gone too long, they’ll know where to look for you. If you run on rural greenways or trails, you may even want to pack your cell phone. Don’t change your running route plans at the last minute without letting someone know. It’s better to be safe than sorry.

Certified running and fitness coach Thad McLaurin hosts and writes the popular RunnerDude’s Blog and is the owner of RunnerDude’s Fitness in Greensboro, North Carolina. He has a BA in Education from UNC-Chapel Hill, and his credentials include personal trainer certifications from NPTI and ACSM, as well as running coach certifications from RRCA and USA-Track & Field. Thad’s greatest reward is helping others live healthy, active lifestyles. From general fitness to marathon training, Thad can help you reach your fitness and running goals.

Breakfast: The Most Important Meal of An Athlete’s Day

By Nancy Clark, MS RD CSSD
Active.com

Without question, breakfast is the meal that makes champions. Unfortunately, many active people follow a lifestyle that eliminates breakfast or includes foods that are far from champion-builders.

I commonly counsel athletes who skip breakfast, grab only a light lunch, train on fumes, gorge at dinner and snack on “junk” until bedtime. They not only rob their bodies of the nutrients needed for health, but also lack energy for high-quality workouts.

A satisfying breakfast tends to invest in better health than does a grab-anything-in-sight dinner. Sarah, a collegiate athlete, learned that fueling her body’s engine at the start of her day helps her feel more energetic and also able to choose better quality lunch and dinner foods.

That is, when she has granola, banana and juice in the morning, as well as a sandwich and yogurt for lunch, she stops devouring brownies after dinner.

Excuses to skip breakfast are abundant: “No time,” “I’m not hungry in the morning” and “I don’t like breakfast foods.” Weight-conscious athletes pipe up, “My diet starts at breakfast.”

These excuses are just that, excuses; they sabotage your sports performance.

Here’s a look at the benefits of eating breakfast. I hope to convince you that breakfast is the most important meal of your sports diet.

Breakfast for Dieters

If you want to lose weight, you should start your diet at dinner, not at breakfast! For example, do not eat a meager bowl of Special K for your “diet breakfast.” You’ll get too hungry later in the day and crave sweets.

A bigger breakfast (cereal + toast + peanut butter) can prevent afternoon or evening cookie-binges. An adequate (500 to 700 calorie) breakfast provides enough energy for you to enjoy your exercise, as opposed to dragging yourself through an afternoon workout that feels like punishment.

If you are trying to lose weight, you should target at least 500 to 700 calories for breakfast; this should leave you feeling adequately fed.

To prove the benefits of eating such a big breakfast, try this experiment:

1. Using food labels to calculate calories, boost your standard breakfast to at least 500 calories. For example, add to your english muffin (150 calories): 1 tablespoon peanut butter (100 cal.), 8 oz. orange juice (100 cal.) and a yogurt (150 cal). Total: 500 calories.

2. Observe what happens to your day’s food intake when you eat a full breakfast vs. a skimpy “diet breakfast.” The 500+ calorie breakfast allows you to successfully eat less at night and create the calorie deficit needed to lose weight.

Remember: Your job as a dieter is to fuel by day and lose weight by night. Successful dieters lose weight while they are sleeping; they wake up ready for another nice breakfast that fuels them for another high-energy day.

Breakfast for the Morning Exerciser

If you exercise first thing in the morning, you may not want a big pre-exercise breakfast; too much food can feel heavy and uncomfortable. However, you can likely tolerate half a breakfast, such as half a bagel, a slice of toast, or a banana before your workout.

Just 100 to 300 calories can put a little carbohydrate into your system, boost your blood sugar so that you are running on fuel, not fumes, and enhance your performance.

You’ll likely discover this small pre-exercise meal adds endurance and enthusiasm to your workout. In a research study, athletes who ate breakfast were able to exercise for 137 minutes as compared to only 109 minutes when they skipped this pre-exercise fuel.

After his morning workout, Jim, a banker, felt rushed and was more concerned about getting to work on time than eating breakfast. Using the excuse “No time,” he overlooked the importance of refueling his muscles.

I reminded him: Muscles are most receptive to replacing depleted glycogen stores within the first two hours after the workout, regardless of whether or not the athlete feels hungry. I encouraged Jim to be responsible! Just as he chose to make time for exercise, he could also choose to make time for breakfast.

One simple post-exercise breakfast is fluids. Liquid breakfasts take minimal time to prepare and very little time to drink, yet they can supply the calories, water, carbohydrates, protein, vitamins and minerals you need all in a travel mug. (You can always get coffee at the office.)

Because Jim felt thirsty after his morning workout, he found he could easily drink 16 ounces of juice or lowfat milk. Sometimes, he’d make a refreshing fruit smoothie with milk, banana and berries.

Later on mid-morning, when his appetite returned, Jim enjoyed the rest of his breakfast: (instant) oatmeal, multi-grain bagel with peanut butter, yogurt with granola, a banana or any other carbohydrate-rich foods that conveniently fit into his schedule.

This nutritious “second breakfast” refueled his muscles, abated hunger and curbed his lunchtime cookie cravings.

Breakfast for the Noon-time, Afternoon and Evening Exerciser

A hearty breakfast is important for people who exercise later in the day. It not only tames hunger but also provides the fuel needed for hard workouts.

Research has shown that athletes who ate breakfast, then four hours later enjoyed an energy bar five minutes before a noontime workout were able to exercise 20% harder at the end of the hourlong exercise test compared to when they ate no breakfast and no pre-exercise snack. (They worked 10 percent harder with only the snack.)

Breakfast works! Breakfast + a pre-exercise snack works even better!

What’s for Breakfast?

From my perspective as a sports nutritionist, one of the simplest breakfasts of champions is a wholesome cereal with lowfat milk, banana and orange juice. This provides not only carbohydrates to fuel the muscles, but also protein (from the milk) to build strong muscles, and numerous other vitamins and minerals such as calcium, potassium, vitamin C, iron (if you choose enriched breakfast cereals) and fiber (if you choose bran cereals).

Equally important is the fact that cereal is quick and easy, requires no cooking, no preparation, no refrigeration. You can keep cereal at the office, bring milk to work and eat breakfast at the office. Breakfast is a good investment in a productive morning.

The Bottom Line

Breakfast works wonders for improving the quality of your diet. That is, eating breakfast results in less “junk food” later in the day. Breakfast also enhances weight control, sports performance, daily energy levels and future health.

Breakfast is indeed the meal of champions. Make it a habit no excuses!

Sample Grab-and-go Sports Breakfasts

• Bran muffin plus a vanilla yogurt
• Two slices of last night’s left-over thick-crust pizza
• Peanut butter-banana-honey sandwich
• Pita with one to two slices of lowfat cheese plus a large apple
• Baggie of lowfat granola with a handful of raisins (preceded by 8 oz. lowfat milk before you dash out the door)
• Cinnamon raisin bagel (one large or two small) plus a can of vegetable juiceCopyright: Nancy Clark 2002

Nancy Clark, MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, new Food Guide for Marathoners, and Cyclist’s Food Guide are available at www.nancyclarkrd.com. Also see www.sportsnutritionworkshop.com for information about her online workshop.

4 Steps to Condense Your Marathon Training Plan

By Patrick McCrann
For Active.com

Whether you are coming back from injury or just realized you only have a few weeks left to race day, your problem is the same question I receive almost daily via email: How can I modify my training plan to get ready for my next marathon in a short time frame?

I get this question because Marathon Nation is known for choosing quality training over quantity; we train this way because it yields maximum results in minimum time. But let’s be clear that there are no shortcuts. The plans aren’t easy. At the end of the day you still need to be able to run 26.2 miles well, regardless of what training program you follow.

If your training window is small, know that picking up the traditional plan won’t do much good, as the mileage mere weeks before race day is pretty darn beefy. Often to the tune of 18, 20, or even 22 miles. There’s just no way you can leap into that type of a run (or training week) without the proper preparation. You are risking your health and potentially creating some serious fatigue that will linger until the big day.

Here’s the official Marathon Nation guidance on how to add miles to a marathon training program within a compressed time frame.

Step One: Identify the Key Runs

Between now and your marathon, you have a ton of runs on your schedule. Right away the long runs are “key,” so circle all of them. Then pick one more set of runs: if the race is hilly then hill work is important. If the race is flat then  tempo runs (not track work) is important. Do the math back from race day to identify just how many of these runs you will be able to get (assuming one each per week).

Step Two: Build A Basic Week

Let’s assume you have 8 weeks until race day, leaving you with 8 weeks of runs. Technically not an equal 8 weeks, however, as you’ll need to taper down the long run pre-race…so know that the early runs are more important to get done than the later ones (you are motivated, right!?).

Map out your 8 Weeks into a simple sheet. As in the example below. This will really give you a sense of just what you’ll need to do to be ready, at a minimum, to complete your race.

Then build an actual weekly table that fits into your current life / training cycle. Again, I have provided an example here for you to work off of.

Note that the tempo or hill run is on Tuesday, after a day of cross training and before a day off. This means it will be a run you can hit on all cylinders. Then  the long run run is on Saturday, also preceded by cross training and followed by a day off. The new run on the schedule, Thursday, is essentially 50% of your long run volume for that weekend.

Tempo/Hill Run: Done as listed on your schedule. Should be manageable as it’s short.

50% Run: Done at or as close to your goal marathon pace as you can sustain for the full run. It’s tempting to pretend like you lost zero fitness, but the reality is that your body will need time to get back to where it once was. These runs will give you a good indication of just how far you are from the fitness you’d like to attain.

Long Run: Should be done as first half easy / long run pace, then second half closer to goal race pace. Ideally this will be a negative split run, where you get faster over the course of the day. Don’t force it; you’ll be carrying some fatigue from Thursday and might do well enough to just get the full distance in.

That’s it — three main runs for your week. We don’t want to force more on the schedule in terms of bigger runs as you are on the comeback trail. Also, it’s likely your mental / social bandwidth will need some adjustment to full on training again, and this approach affords you that luxury.

What is Cross-Training? It can be anything outside of running. Cycling is a great alternative, as is swimming or almost any aerobic machine at the gym. Regardless of which modality you choose, keep the effort moderate enough so that it doesn’t impact your key runs. Try also to leave some time so you can get in a little light stretching at the end of your session.

Where Could More Running Go? If you are feeling up to it, you can put some light running on the days listed as cross training. Think zone 2, steady effort with some sharpening work at the end, such as a skill run [link]. But no need to do longer, or harder runs than you have already listed in your week.

Step Three: Commit & Recover

Once you have built out your plan, you have to stick with it. Many people on the comeback trail aren’t 100% committed in that a marathon sounds like a cool thing to do but they continue to struggle to get the workouts done. In a shortened program, there is little to no room for error, so be sure that in means IN…otherwise opt out and refocus on a later event.

Outside of the training work to be done, you’ll also need to be 100% on top of your recovery game so that you can reduce fatigue and ease your body back into the full routine of running. In addition to post run care like icing, ice baths, self-massage, etc., you can also work to factor in a 15- to 20-minute session of stretching each day.

What if the runs prove to be too hard? Learning to adjust and adapt is a critical determinant if your marathon bid is to be successful. Here are some options:

Plan A: Try to Run as Planned. If it ain’t broke, don’t fix it. Get the runs done and note where things are challenging. These could be future points of friction that you could ward off with focused self-care or additional recovery.

Plan B: Just run for the allotted time. If your magical paces are eluding you, don’t force it. Instead drop back to run at a sustainable pace that allows you to get the full distance in. At this point in the game, the distance is more important than the speed. Instead of forcing it, let the speed come to you as you continue to exercise.

Plan C: Split the Run. Assuming the epic mileage of some (or all) of these long runs is a bit too much, you can divide them up to make them more manageable. I have provided an example below where the Saturday long run is split to Sat/Sun, with the Saturday effort being an easier/steadier run, and Sunday is closer to your marathon goal pace with perhaps some tempo work included. Note that the long run of 18 is a bit of a leap, but by that time in the program you should be ready to handle that volume.

Step Four: Build A Solid Race Plan

Racing is much more than just fitness; you need an actual plan you can execute on the big day. This plan needs to take into account your training, your current fitness, and most importantly — your new race day goals. Few things are worse than over-achieving for the first 13 miles on race day only to suffer through the remainder. Instead of going into too much detail, I suggest you download our marathon pace planner

Conclusion

Before I let you go, I need to confess that I believe in endurance fate. If something is threatening your big race experience, chances are that might not be a bad thing. Before you throw caution and commonsense aside, think long and hard about your plan. After all, there will be another marathon next weekend…and the one after that. Better that you are ready to race at 100% than post a sub-optimal result that could set you physically and mentally back.

So if you feel pain or discomfort, or are simply unable to meet the training paces or even have a general lack of motivation to run…please reconsider the effort. At the end of the day this is all just a game and is meant to be fun. If it ain’t fun, why do it?

 

 

Patrick McCrann is a two-time Boston Marathon qualifier with a 2:59 finish and 14 Ironman triathlons on his athletic resume. Hundreds of runners have had success as part of Marathon Nation, an online community of runners built upon Patrick’s training and racing methodology. For more information and to create a free two-week trial, visit www.marathonnation.us .  If you just want the workouts and have an iPhone, check out our latest app: www.runroulette.com.

 

4 Stretching Plans to Improve Your Health

By Judi Sheppard Missett

Have you ever noticed that when you are flexible with your plans, life feels easier? Our bodies are like that, too. When we have physical flexibility, we move fluidly and easily in everything we do.

Stretching after strength training or aerobic exercise helps loosen muscles that may have tightened, balancing your body.

Stretching on its own is great any time for improving your range of motion and increasing circulation, allowing more blood flow to all body parts including your brain. With regular stretching, you can even improve your posture and relax your mind.

You can begin a stretching plan at any age. Talk with your doctor before beginning an exercise regimen, especially if you are new to physical activity or are resuming after a long break.

Stretching Tips:

• Stretch easily and gently, only until you feel slight tension
• Don’t bounce
• Stop before you feel pain
• Breathe deeply, exhaling as you relax into each stretch

Good Times to Stretch:

• First thing in the morning
• After sitting or standing for long periods
• When you feel stiff or anxious
• While watching television or sitting at your desk
• Before falling asleep

Stretching Programs

Yoga

Dating back thousands of years, yoga continues to be a popular stretching program, and ranges from very gentle and slow forms to more rigorous power yoga that incorporates balance and strength with flexibility.

Tai Chi or Qigong

Also dating back thousands of years, tai chi and qigong are series of slow, gentle motions that circulate the body’s energy while loosening joints. Most movements can be done sitting or standing.

Pilates

Created in the early 1900s, Pilates is a system of exercises that increase flexibility, strength and coordination through mind-body control. While often done with machines, simpler version of Pilates can be done using only a floor mat.

Gymnastics or Swimming

More vigorous activities including gymnastics and swimming allow muscles to stretch and elongate while boosting your heart rate.

Whatever your stretching plan is, try to do it three times per week. Your body and mind will love you for it.

Judi Sheppard Missett, who turned her love of jazz dance into a worldwide dance exercise phenomenon, founded the Jazzercise dance fitness program in 1969. The workout program, which offers a fusion of jazz dance, resistance training, Pilates, yoga and cardio box movements, has positively affected millions of people. Benefits include increased cardiovascular endurance, strength and flexibility, as well as an overall “feel good” factor.  For more information go to jazzercise.com or call (800) FIT-IS-IT.