Vitamin supplements have come under fire in the press, with their safety and efficacy being questioned. Although the multitude of vitamin pills are used safely every day, every now again people can become ill by taking too much of a particular pill, or consuming one whilst on other medication. It is because of this that I would take caution if you decide to use supplements as part of your training. If in doubt, consult your doctor.
The extra processes your body goes through during your training creates the need for extra nutrients and vitamins but these can generally be consumed by eating a healthy balanced diet. If you feel you would like to take any supplements, there is little risk in taking a good multivitamin tablet and extra vitamin C.
Vitamin C plays a number of roles in the body such as regenerating tissue and helping iron absorbency, but the main reason to take it is to keep your immune system in check. After a training run, your immune system is depressed slightly for a few hours. It is during this time that you are likely to pick up a cold. By supplementing with vitamin C, you can give your immune system a boost and protect against bugs.
It is advisable to check with your doctor before you take supplements. Graeme Hilditch
Thursday, August 17, 2006
Wednesday, August 16, 2006
Feel a cold coming on?
A survey of participants of the Los Angeles Marathon found that 40% caught colds within two months of the marathon. Marathon training is brutal on the body's defenses. Do your best to avoid sick people. Wash your hands whenever you get the chance. Hand to body is how the majority of colds are spread rather then by airborne germs. Taper big time the two weeks going into the race to reduce the chance of a last minute cold. There is no cramming for this exam in the final two weeks. Cram now!
If you do get sick back down. You can run, but don't work hard. Run short and run slow. Get into a warm shower quickly after the run. Drink fluids and rest. Take vitamin C. Say a prayer. When you feel well enough to get in a decent run, wait one more day. Patience is a virtue, although I respect those of us who don't have it.
from runningfit.net
If you do get sick back down. You can run, but don't work hard. Run short and run slow. Get into a warm shower quickly after the run. Drink fluids and rest. Take vitamin C. Say a prayer. When you feel well enough to get in a decent run, wait one more day. Patience is a virtue, although I respect those of us who don't have it.
from runningfit.net
Tuesday, August 15, 2006
Preparing for the Long Run
Hey Everyone. I hope the training is going good. If you haven't already...you might want to start thinking about, and planning for your long runs. This is a great article to help you prepare! from marathontraining.com
Definition and Purposes of the Long Run
For the purposes of this discussion, the distance of a long run is considered to be 10 miles or longer as well as runs that last over 90 minutes. It should be run approximately one minute slower than the pace you plan to run during the marathon or stated another way, one to 1-1/2 minutes per mile slower than your present 10K race pace. If your training schedule calls for a long run of 16 miles, the distance must be run at one time rather than splitting the distance into an 8-mile morning session and an 8-mile evening run.
The long run is the most important component of marathon training because it teaches the body to both mentally and physically tackle the challenges presented in completing the 26.2-mile event. Physiologically, the body must learn to tap into and utilize energy reserves from fat storage sites after the glycogen (fuel stores in the muscles, converted over from carbohydrate food sources) have been depleted. Through long run training, the capacity to store more glycogen within the muscles increases. An increase in glycogen stores translates into the ability to maintain one's pace during the marathon and delay the onset of fatigue. Conversely, trouble is on the horizon when you run out of glycogen, as your pace will significantly decrease.
One must also be accustomed to running for very long periods of time, and the mental toughness that develops from completing long training runs pays off handsome dividends during the actual marathon.
Above all, marathon training schedules must be designed so that runners are adequately rested prior to undertaking their long runs. One who completes at least two long runs of 20 miles or longer prior to his or her marathon will no doubt reduce the possibility of visiting the dreaded "wall" (the point in time when glycogen stores within the muscles have been depleted and as a result, the runner's pace slows considerably, oftentimes to a walk).
In short, the majority of runners who experience difficulty in completing their long training runs fail to prepare adequately for these critical workouts. In short, remember that both long runs and the marathon don't have to be painful experiences. The key is to plan ahead.
Benefits of the Long Run
*Provides the necessary endurance to complete the marathon
*Strengthens the heart (increases stoke volume) and opens the capillaries, both sending energy to working muscles and flushing waste products from fatigued muscles.
*Other physiological benefits include the increased number and size of mitochondria and increased myoglobin concentration in muscle fibers.
*Strengthens the leg muscles and ligaments, thus improving your endurance.
*Recruits fast-twitch muscle fibers to help with slow-twitch tasks (like running a marathon).
*Teaches the body to burn fat as fuel.
*Develops your mental toughness and coping skills, thus increasing/enhancing your confidence level that you can go the full marathon distance on race day.
*Increases your overall speed, even for shorter races.
Preparing for the Long Run
While completing long runs can be sometimes difficult, preparing properly for these training sessions will make this important workout much easier to accomplish. Listed below are areas of concern that require your careful preparation prior to, and during your long run. Let's assume that your long run is scheduled for Sunday morning.
Rest
Get lots of rest Saturday night, aiming for 8 hours sleep. Make either Friday or Saturday a complete rest day for the legs. If you do train on Saturday, make it a very light workout on the legs.
Nutrition
Begin hydrating on Saturday. Eat meals high in carbohydrates for lunch and dinner Saturday. Selecting the "right" foods is an important area of experimentation. Avoid foods with excessive protein/fat content all day Saturday. Drink about eight ounces of water Sunday morning prior to your long run. Eat a light snack Sunday morning prior to your long run. This is also an important experimentation area in regard to food selection. Drink lots of fluids while running. Be sure to stop for water frequently throughout the run. For runs longer than 60 minutes, you MUST drink sports beverages (such as Gatorade, PowerAde, etc.) at every two to three mile interval. Drinking on the run requires careful planning of the route (making sure there is water frequently available along with places to stash sports drinks). Consider trying gel carbohydrate replacement products. Be sure to chase these supplements down with water to avoid stomach cramps and insure absorption. A final thought: Please dispose of gel and energy product wrappers properly by throwing them away in trash receptacles or placing them in your fanny pack. Let's all work together to keep the environment clean! After the run is over, continue to drink fluids (water, sports drinks, and/or juice products are all great choices). As soon as possible (ideally within 15 minutes), grab something nutritious to eat to replace your depleted glycogen stores. Research indicates that to avoid muscle fatigue the next day, carbohydrates should be eaten as soon as possible following long duration exercise.
Shoes, Apparel, and Accessories
Make sure that you are training in shoes with low mileage wear to maximize absorption of shock. Wear Cool-max or synthetic blend socks, singlet, and shorts that wick away moisture/perspiration and won't cause chafing to enhance your comfort level. Use Body Glide, Skin Lube, Vaseline, or similar products (on feet, under arms, between thighs, nipples, etc.) to eliminate or reduce chafing and/or blisters. Do not over-dress. Assess the need to wear tights, long-sleeves, etc. as excess clothing can lead to overheating of the body. Doing so makes the "real feel" 10 degrees warmer once you begin running. In cooler weather and/or in windy conditions, consider wearing an old t-shirt that you can discard once your long run or marathon begins, but be sure that you won't be running into the wind later on your return route. Also remember that if you choose to wear a hat, it will trap body heat (great in cold weather) but a bad idea for a long run or marathon with hot/humid conditions).
Things to Consider While Running Long
Run at a conversational pace by starting out slowly to conserve glycogen. Running at an easy pace reduces the possibility of incurring an injury. Stay loose by shaking out your arms and shoulders regularly. Carry your arms close to your waist or hips to conserve energy. Also avoid unnecessary arm swing, particularly laterally across the body. Realize that long runs will sometimes be difficult to complete and that you may experience some "bad patches" in the later miles. Persevering through these stretches will develop mental toughness, an essential skill that will be needed during the marathon. Use imagery, mental rehearsal/visualization, and self-talk to develop mental toughness. Mentally break the course into sections. Cool down by running the last half-mile at a very easy pace.
After the Long Run is Over
Drink and eat. Stretch thoroughly. Do some light cycling, walking, etc. later in the day to loosen up your legs. Consider utilizing some therapeutic techniques such as dipping your legs in cool water soon after the run, getting a leg massage over the next couple of days to reduce muscle soreness and fatigue.
Guidelines and Other Helpful Tips to Make the Long Run Easier and Safer
Don't schedule long runs too early in your training, even if you are physically prepared to cover the distance. This may lead to staleness or premature burnout. Additionally, you may "peak" too early in your training. Schedule some long runs at the same time of day the actual marathon will be held to familiarize yourself with running during that time-frame and to also develop a pre-race routine for which you feel comfortable. Include weight training into your marathon training program. Consider running for time, approximating the distance. Doing so will enable you to have more flexibility and spontaneity in regards to the route you choose to run.
Do not increase the distance of your long run by more than 10 percent per week. This equates to adding approximately 15 minutes to each subsequent long run. Every fourth week of your training schedule, drop the distance of your long run, providing for an easy week to facilitate rest and recovery. Use your long runs as a means of experimentation regarding future choices of food, clothing, shoes, etc. Schedule you're longest run no closer than four weeks before the marathon. The distance of this run should be 23 miles maximum. Above all, DO NOT run 26.2 miles in practice to see if you can run a marathon. Save your efforts for the actual race!
It's perfectly acceptable to stop or walk to get the fluids down during your long run. Doing so will not have a negative effect on your preparedness for the marathon. Water and sports drinks are your "lifeline" to completing these long workouts. Running with a group will make the long run more pleasurable and easier to accomplish as opposed to running alone. While running with a group is a great idea, be sure you don't turn long runs into races. This will almost surely lead to injury. Find training partners who run at, or close to your training pace.
Definition and Purposes of the Long Run
For the purposes of this discussion, the distance of a long run is considered to be 10 miles or longer as well as runs that last over 90 minutes. It should be run approximately one minute slower than the pace you plan to run during the marathon or stated another way, one to 1-1/2 minutes per mile slower than your present 10K race pace. If your training schedule calls for a long run of 16 miles, the distance must be run at one time rather than splitting the distance into an 8-mile morning session and an 8-mile evening run.
The long run is the most important component of marathon training because it teaches the body to both mentally and physically tackle the challenges presented in completing the 26.2-mile event. Physiologically, the body must learn to tap into and utilize energy reserves from fat storage sites after the glycogen (fuel stores in the muscles, converted over from carbohydrate food sources) have been depleted. Through long run training, the capacity to store more glycogen within the muscles increases. An increase in glycogen stores translates into the ability to maintain one's pace during the marathon and delay the onset of fatigue. Conversely, trouble is on the horizon when you run out of glycogen, as your pace will significantly decrease.
One must also be accustomed to running for very long periods of time, and the mental toughness that develops from completing long training runs pays off handsome dividends during the actual marathon.
Above all, marathon training schedules must be designed so that runners are adequately rested prior to undertaking their long runs. One who completes at least two long runs of 20 miles or longer prior to his or her marathon will no doubt reduce the possibility of visiting the dreaded "wall" (the point in time when glycogen stores within the muscles have been depleted and as a result, the runner's pace slows considerably, oftentimes to a walk).
In short, the majority of runners who experience difficulty in completing their long training runs fail to prepare adequately for these critical workouts. In short, remember that both long runs and the marathon don't have to be painful experiences. The key is to plan ahead.
Benefits of the Long Run
*Provides the necessary endurance to complete the marathon
*Strengthens the heart (increases stoke volume) and opens the capillaries, both sending energy to working muscles and flushing waste products from fatigued muscles.
*Other physiological benefits include the increased number and size of mitochondria and increased myoglobin concentration in muscle fibers.
*Strengthens the leg muscles and ligaments, thus improving your endurance.
*Recruits fast-twitch muscle fibers to help with slow-twitch tasks (like running a marathon).
*Teaches the body to burn fat as fuel.
*Develops your mental toughness and coping skills, thus increasing/enhancing your confidence level that you can go the full marathon distance on race day.
*Increases your overall speed, even for shorter races.
Preparing for the Long Run
While completing long runs can be sometimes difficult, preparing properly for these training sessions will make this important workout much easier to accomplish. Listed below are areas of concern that require your careful preparation prior to, and during your long run. Let's assume that your long run is scheduled for Sunday morning.
Rest
Get lots of rest Saturday night, aiming for 8 hours sleep. Make either Friday or Saturday a complete rest day for the legs. If you do train on Saturday, make it a very light workout on the legs.
Nutrition
Begin hydrating on Saturday. Eat meals high in carbohydrates for lunch and dinner Saturday. Selecting the "right" foods is an important area of experimentation. Avoid foods with excessive protein/fat content all day Saturday. Drink about eight ounces of water Sunday morning prior to your long run. Eat a light snack Sunday morning prior to your long run. This is also an important experimentation area in regard to food selection. Drink lots of fluids while running. Be sure to stop for water frequently throughout the run. For runs longer than 60 minutes, you MUST drink sports beverages (such as Gatorade, PowerAde, etc.) at every two to three mile interval. Drinking on the run requires careful planning of the route (making sure there is water frequently available along with places to stash sports drinks). Consider trying gel carbohydrate replacement products. Be sure to chase these supplements down with water to avoid stomach cramps and insure absorption. A final thought: Please dispose of gel and energy product wrappers properly by throwing them away in trash receptacles or placing them in your fanny pack. Let's all work together to keep the environment clean! After the run is over, continue to drink fluids (water, sports drinks, and/or juice products are all great choices). As soon as possible (ideally within 15 minutes), grab something nutritious to eat to replace your depleted glycogen stores. Research indicates that to avoid muscle fatigue the next day, carbohydrates should be eaten as soon as possible following long duration exercise.
Shoes, Apparel, and Accessories
Make sure that you are training in shoes with low mileage wear to maximize absorption of shock. Wear Cool-max or synthetic blend socks, singlet, and shorts that wick away moisture/perspiration and won't cause chafing to enhance your comfort level. Use Body Glide, Skin Lube, Vaseline, or similar products (on feet, under arms, between thighs, nipples, etc.) to eliminate or reduce chafing and/or blisters. Do not over-dress. Assess the need to wear tights, long-sleeves, etc. as excess clothing can lead to overheating of the body. Doing so makes the "real feel" 10 degrees warmer once you begin running. In cooler weather and/or in windy conditions, consider wearing an old t-shirt that you can discard once your long run or marathon begins, but be sure that you won't be running into the wind later on your return route. Also remember that if you choose to wear a hat, it will trap body heat (great in cold weather) but a bad idea for a long run or marathon with hot/humid conditions).
Things to Consider While Running Long
Run at a conversational pace by starting out slowly to conserve glycogen. Running at an easy pace reduces the possibility of incurring an injury. Stay loose by shaking out your arms and shoulders regularly. Carry your arms close to your waist or hips to conserve energy. Also avoid unnecessary arm swing, particularly laterally across the body. Realize that long runs will sometimes be difficult to complete and that you may experience some "bad patches" in the later miles. Persevering through these stretches will develop mental toughness, an essential skill that will be needed during the marathon. Use imagery, mental rehearsal/visualization, and self-talk to develop mental toughness. Mentally break the course into sections. Cool down by running the last half-mile at a very easy pace.
After the Long Run is Over
Drink and eat. Stretch thoroughly. Do some light cycling, walking, etc. later in the day to loosen up your legs. Consider utilizing some therapeutic techniques such as dipping your legs in cool water soon after the run, getting a leg massage over the next couple of days to reduce muscle soreness and fatigue.
Guidelines and Other Helpful Tips to Make the Long Run Easier and Safer
Don't schedule long runs too early in your training, even if you are physically prepared to cover the distance. This may lead to staleness or premature burnout. Additionally, you may "peak" too early in your training. Schedule some long runs at the same time of day the actual marathon will be held to familiarize yourself with running during that time-frame and to also develop a pre-race routine for which you feel comfortable. Include weight training into your marathon training program. Consider running for time, approximating the distance. Doing so will enable you to have more flexibility and spontaneity in regards to the route you choose to run.
Do not increase the distance of your long run by more than 10 percent per week. This equates to adding approximately 15 minutes to each subsequent long run. Every fourth week of your training schedule, drop the distance of your long run, providing for an easy week to facilitate rest and recovery. Use your long runs as a means of experimentation regarding future choices of food, clothing, shoes, etc. Schedule you're longest run no closer than four weeks before the marathon. The distance of this run should be 23 miles maximum. Above all, DO NOT run 26.2 miles in practice to see if you can run a marathon. Save your efforts for the actual race!
It's perfectly acceptable to stop or walk to get the fluids down during your long run. Doing so will not have a negative effect on your preparedness for the marathon. Water and sports drinks are your "lifeline" to completing these long workouts. Running with a group will make the long run more pleasurable and easier to accomplish as opposed to running alone. While running with a group is a great idea, be sure you don't turn long runs into races. This will almost surely lead to injury. Find training partners who run at, or close to your training pace.
Sunday, August 13, 2006
123 Foot Rock Wall
Sorry there hasn't been a post in a few days.
Saturday was my wife's birthday...and the way we do things is our family is we take the whole weekend to celebrate! But the best part is, I took her to the highest rock climbing wall in the United States. It is at Snowbird Ski Resort in Salt Lake City, Utah. This thing is huge! The climbing wall has been the site of numerous world class climbing competitions and extends from ground level to the roof of the Cliff Lodge, 12 floors up! Both of us made it to the top. And let me tell you...it wasn't easy.
I know this doesn't have much to do with marathon training, but I just wanted to let you all know how much fun it is...if you can ever do it: you should!
Make life an adventure!
Keep up the training. More tips to come soon.
The Marathon Professor
Saturday was my wife's birthday...and the way we do things is our family is we take the whole weekend to celebrate! But the best part is, I took her to the highest rock climbing wall in the United States. It is at Snowbird Ski Resort in Salt Lake City, Utah. This thing is huge! The climbing wall has been the site of numerous world class climbing competitions and extends from ground level to the roof of the Cliff Lodge, 12 floors up! Both of us made it to the top. And let me tell you...it wasn't easy.
I know this doesn't have much to do with marathon training, but I just wanted to let you all know how much fun it is...if you can ever do it: you should!
Make life an adventure!
Keep up the training. More tips to come soon.
The Marathon Professor
Tuesday, August 08, 2006
The Key To Success
I received an email a few days ago from a fellow runner that brought to light a dilemma I think a lot you have out there. The concern goes something like this “…I don't feel like running is coming any easier to me. It seems as if I am stuck…”
What I’m about to say is not only good advice for running and training for a marathon, but for life in general. In fact I’m going to go as far as to say if you listen to and apply this advice you will not only be successful in your marathon training, but successful in everything you do in life. So I guess you could say this is the key to a successful life. You might want to take note!
There you go. I just gave you the key to a successful life. I unknowingly discovered it as a young high school student, but ever since have applied it to everything I do. Now it’s up to you to apply this time tested secret to your marathon training, and everything else in your life as well. It won’t be easy, but it will be worth it.
What I’m about to say is not only good advice for running and training for a marathon, but for life in general. In fact I’m going to go as far as to say if you listen to and apply this advice you will not only be successful in your marathon training, but successful in everything you do in life. So I guess you could say this is the key to a successful life. You might want to take note!
In addition to running cross country in high school, I was on the wrestling team. Now let me be perfectly honest, wrestling didn’t come naturally to me. I started in 8th grade, and by the time I was a sophomore in high school I think I had won a few matches…if that! I pretty much spent those three years pinned on my back. That’s three years of hard work, with basically no “visual” results. But here is the key: I didn’t give up. I continued to work hard, practice, and train. Then when my junior year came something happened… something clicked. I was as surprised as everyone else. Those kids that used to beat up on me in practice were suddenly no match for me. I wasn’t sure at the time what was going on, but I did know one thing, I was actually good! My first match of the year came and guess what…I won! The second match came…another victory. Then the third…you guessed it: I won. It was a long time ago so the details are a little fuzzy, but I went more than 20 matches undefeated! I didn’t realize it at the time, but I had applied a time tested key to success that led to my achievements in wrestling.
Fast forward to today. You are training for your first marathon and you seem to hit a plateau. Maybe you just can’t get past that ten mile run. You have tried over and over, but you just can’t do it. I know how you feel, and I’m here to tell you I have the answer.
You are going to want to take out a pencil and write this down. No, scratch that. You should open up a word document and copy and paste what I’m about to say, print it out and tape it on your mirror so you see it every morning.
That which you persist in doing becomes easier to do.
Not that the nature of the thing itself has changed, but that your ability to do it has increased!
Fast forward to today. You are training for your first marathon and you seem to hit a plateau. Maybe you just can’t get past that ten mile run. You have tried over and over, but you just can’t do it. I know how you feel, and I’m here to tell you I have the answer.
You are going to want to take out a pencil and write this down. No, scratch that. You should open up a word document and copy and paste what I’m about to say, print it out and tape it on your mirror so you see it every morning.
That which you persist in doing becomes easier to do.
Not that the nature of the thing itself has changed, but that your ability to do it has increased!
Ralph Waldo Emerson
There you have it from one of the greatest poets/philosophers/writers in American history. Don’t give up! If you keep training it will click. Whether it is tomorrow, or three years from now, you will see success…you will accomplish your goal. You just have to stick to it. So when you hit those plateaus in your marathon training push through it. Realize that it’s not failure; it’s not that you can’t do it; you just need to give it more time…more persistence.
There you have it from one of the greatest poets/philosophers/writers in American history. Don’t give up! If you keep training it will click. Whether it is tomorrow, or three years from now, you will see success…you will accomplish your goal. You just have to stick to it. So when you hit those plateaus in your marathon training push through it. Realize that it’s not failure; it’s not that you can’t do it; you just need to give it more time…more persistence.
There you go. I just gave you the key to a successful life. I unknowingly discovered it as a young high school student, but ever since have applied it to everything I do. Now it’s up to you to apply this time tested secret to your marathon training, and everything else in your life as well. It won’t be easy, but it will be worth it.
Monday, August 07, 2006
Marathon Motivation
by Laura DiMarino
You have to put in a great effort to get to the start
You don't need luck, just your feet and your heart.
Take it slow at the start and run with ease
If you don't, your legs might buckle and seize.
Remember to drink every mile or two,
And at mile 18, eat your Gu!
Think as you race. Be consistent and maintain pace.
When things get tough near the end,
Find strength in your training and support from your friends.
You have to put in a great effort to get to the start
You don't need luck, just your feet and your heart.
Take it slow at the start and run with ease
If you don't, your legs might buckle and seize.
Remember to drink every mile or two,
And at mile 18, eat your Gu!
Think as you race. Be consistent and maintain pace.
When things get tough near the end,
Find strength in your training and support from your friends.
Sunday, August 06, 2006
FOOD RECOMMENDATIONS FOR MARATHONS
CARBOHYDRATE FOR OPTIMAL PERFORMANCE
A high carbohydrate diet permits the body to accumulate enough glycogen for optimal training and performance. If carbohydrate stores are adequate, the protein you eat can be utilized for muscle building and tissue repair. Otherwise your proteins are used for energy and this is not an efficient form of energy. Marathon training will deplete your glycogen stores, causing fatigue and exhaustion. The optimal pre-exercise/pre-race diet should fill your muscles with glycogen. It should be high in carbohydrate, moderate in protein, and low in fat and fiber. To achieve maximal glycogen loading, begin 1 week before competition.
First 3 days: Low-carbohydrate diet to deplete muscle glycogen.
Next 3 days: High-carbohydrate diet with little or no activity. This yields muscle glycogen loading with glycogen and water to prepare for the 7th day event.
Goals of a pre-exercise/pre-race meal:
1. Promote additional glycogen synthesis.
2. Supply the body with glucose for use during exercise.
3. Minimize fatigue during exercise.
Most endurance activities and competition occurs early in the morning after an overnight fast. Liver glycogen levels are lowered as liver furnishes glucose to the body during the sleeping hours. The pre-exercise meal assists in replenishing liver glycogen and stocks the body with additional carbohydrate. This helps prevent or delay fatigue during exercise.
THE PRE-EXERCISE MEAL:
1. Should be eaten 1-2 hours before.
2. Small, easily digestible.
3. Familiar.
4. High in carbohydrate.
5. Does not produce gastrointestinal distress.
6. Moderate in protein, low in fat.
7. If nerves prevent intake of solids, fruit juices, sports drinks, or glycogen replacement products.
8. Should be determined while training, not the day of the event.
Examples: bagels, whole wheat bread, crackers, jelly, all juices, brown/white rice, English muffins, cereal, pasta, sports drinks, apples, bananas, oranges, raisins. Make sure to try your planned pre-race meal before a long training run to see how your body handles it.
DURING THE EVENT:
A high carbohydrate diet permits the body to accumulate enough glycogen for optimal training and performance. If carbohydrate stores are adequate, the protein you eat can be utilized for muscle building and tissue repair. Otherwise your proteins are used for energy and this is not an efficient form of energy. Marathon training will deplete your glycogen stores, causing fatigue and exhaustion. The optimal pre-exercise/pre-race diet should fill your muscles with glycogen. It should be high in carbohydrate, moderate in protein, and low in fat and fiber. To achieve maximal glycogen loading, begin 1 week before competition.
First 3 days: Low-carbohydrate diet to deplete muscle glycogen.
Next 3 days: High-carbohydrate diet with little or no activity. This yields muscle glycogen loading with glycogen and water to prepare for the 7th day event.
Goals of a pre-exercise/pre-race meal:
1. Promote additional glycogen synthesis.
2. Supply the body with glucose for use during exercise.
3. Minimize fatigue during exercise.
Most endurance activities and competition occurs early in the morning after an overnight fast. Liver glycogen levels are lowered as liver furnishes glucose to the body during the sleeping hours. The pre-exercise meal assists in replenishing liver glycogen and stocks the body with additional carbohydrate. This helps prevent or delay fatigue during exercise.
THE PRE-EXERCISE MEAL:
1. Should be eaten 1-2 hours before.
2. Small, easily digestible.
3. Familiar.
4. High in carbohydrate.
5. Does not produce gastrointestinal distress.
6. Moderate in protein, low in fat.
7. If nerves prevent intake of solids, fruit juices, sports drinks, or glycogen replacement products.
8. Should be determined while training, not the day of the event.
Examples: bagels, whole wheat bread, crackers, jelly, all juices, brown/white rice, English muffins, cereal, pasta, sports drinks, apples, bananas, oranges, raisins. Make sure to try your planned pre-race meal before a long training run to see how your body handles it.
DURING THE EVENT:
Begin early in an event to guarantee available carbohydrate later in the race. Take your first GU 15 minutes before the event with 8 oz. of water.
Drink 4-8 oz. of a carbohydrate drink every 15-20 minutes.
GU packs or a similar product should be used at least every 6 miles, perhaps more often if needed. Some runners prefer GU every 4 miles. Make sure to try the product several times during long runs to make sure the product is right for you.
These packs may be pinned to the elastic band in the front of your running shorts, or kept in a pocket in your shorts/pants. GU pack holders are also sold in running specialty shops. From On The Right Track by Gary and Ellen Bloome
Saturday, August 05, 2006
Stretch Regularly
Lack of stretching or improper stretching can lead to running injuries. Stretching is an important complementary aspect of any running program. We know that running creates stress on certain muscle groups. Soon after you stop running, muscles that have been stressed begin to tighten. The best way to avoid stiffness and eventual soreness from stressed, tightening muscles is to stretch or find another activity like yoga or pilates that will achieve the same result. Holding each stretch for more than 30 seconds at a comfortable tension is key to good stretching. You should not feel pain while stretching. Do this at least twice a week and you will be on your way to running injury free!!!
The 10-Percent Rule
The 10-Percent Rule states that you should never increase your weekly mileage by more than 10 percent over the previous week. By following this rule, you will ensure that the increase in your mileage is consistent and gradual. For example, jumping straight from 7 miles to 11 miles is a mistake. Do 8 or 9 miles instead.
Friday, August 04, 2006
Hydration and Electrolytes
Seeing that the human body is made up of around 60% water, it is essential that you keep your body well hydrated during your training and the marathon itself.
As you exercise, your body heats up just as the engine in a car heats up during a journey. To stop overheating, water is drawn for blood plasma and secreted from pores in the skin, as sweat, to cool the body down. However, as the water content of blood decreases, it changes from a free flowing watery substance into a thicker more “treacle” like substance. This makes it harder for blood to flow through the arteries and veins quickly enough to supply the muscles with the right nutrients to sustain the same level of exercise.
To meet the demands, the heart is forced to pump faster, resulting in an increase in heart rate. This ultimately leads to feelings of fatigue and premature exhaustion. Just a 1% decrease in hydration, will cause around a 5% decrease in performance. A water loss of just 12% of a person’s body weight can lead to death.
To hydrate the body effectively during exercise, it is important that you take on more than just water. An “isotonic” sports drink will not only contain 7-10% glucose, but minerals such as sodium and potassium, known as electrolytes.
When we sweat, as you can tell by the taste, we lose salts from the body. This loss over a short run is not generally a problem as the body has hormonal regulators to balance the salts in our cells to keep them normal. However, during longer runs salt loss from the body can lead to a potentially life threatening condition known as “hyponatremia.”
Hyponatremia occurs when sodium levels drop too low leading to symptoms of confusion,
weakness, disorientation, even seizures. Luckily, cases of hyponatremia are rare, but they do happen in marathons. There is no need to go overboard on salt consumption in the lead up to the race, as we all consume too much salt in our diets anyway, but it is certainly not a good idea to completely avoid salty foods.
During training runs, make sure your fluid replacement drink contains both sodium and glucose. If possible, try to plant drinks on your planned route, such as by a tree, so that you don’t have to carry heavy bottles with you.
During the marathon, Gatorade sport drinks are provided at 5 different points. To keep your glucose and salt levels up, make sure you take a drink at these designated points.
Once again, it is important that you practice drinking the sports drinks during your training. This is not only to get used to drinking on the run, but also to make sure your system is not intolerant to the drinks. Avoid drinking them all in one go: sip regularly and, if possible, wash the drink down with water too. By Graeme Hilditch
As you exercise, your body heats up just as the engine in a car heats up during a journey. To stop overheating, water is drawn for blood plasma and secreted from pores in the skin, as sweat, to cool the body down. However, as the water content of blood decreases, it changes from a free flowing watery substance into a thicker more “treacle” like substance. This makes it harder for blood to flow through the arteries and veins quickly enough to supply the muscles with the right nutrients to sustain the same level of exercise.
To meet the demands, the heart is forced to pump faster, resulting in an increase in heart rate. This ultimately leads to feelings of fatigue and premature exhaustion. Just a 1% decrease in hydration, will cause around a 5% decrease in performance. A water loss of just 12% of a person’s body weight can lead to death.
To hydrate the body effectively during exercise, it is important that you take on more than just water. An “isotonic” sports drink will not only contain 7-10% glucose, but minerals such as sodium and potassium, known as electrolytes.
When we sweat, as you can tell by the taste, we lose salts from the body. This loss over a short run is not generally a problem as the body has hormonal regulators to balance the salts in our cells to keep them normal. However, during longer runs salt loss from the body can lead to a potentially life threatening condition known as “hyponatremia.”
Hyponatremia occurs when sodium levels drop too low leading to symptoms of confusion,
weakness, disorientation, even seizures. Luckily, cases of hyponatremia are rare, but they do happen in marathons. There is no need to go overboard on salt consumption in the lead up to the race, as we all consume too much salt in our diets anyway, but it is certainly not a good idea to completely avoid salty foods.
During training runs, make sure your fluid replacement drink contains both sodium and glucose. If possible, try to plant drinks on your planned route, such as by a tree, so that you don’t have to carry heavy bottles with you.
During the marathon, Gatorade sport drinks are provided at 5 different points. To keep your glucose and salt levels up, make sure you take a drink at these designated points.
Once again, it is important that you practice drinking the sports drinks during your training. This is not only to get used to drinking on the run, but also to make sure your system is not intolerant to the drinks. Avoid drinking them all in one go: sip regularly and, if possible, wash the drink down with water too. By Graeme Hilditch
Thursday, August 03, 2006
THE REASON
I want to run my next marathon to beat a certain time. Why do you want to run a marathon? Everyone has different reasons, and trust me, if you are going to finish the marathon, particularly if it is your first marathon, then you will need a reason. You will need some sort of motivation to keep you going through all those hard days of training. Particularly the cold rainy days. So just in case you don’t have a reason yet…here are a few that might “fit”.
1. I think my first motivation for running a marathon was to prove to myself I could accomplish something. A marathon is something a lot of people can’t or won’t do. The main reason people don’t do it: IT’S NOT EASY! You have to dedicate literally months of your life to this goal. You have to change the way you eat, change your daily schedule, and even change the way you think. Oh, and just in case you were wondering, it is going to take some money to successfully cross the finish line.
But remember this, when you cross the finish line it will all be worth it. All those long days of training, all of the ice you went through to take care of those shin splints, all of those days of running in the sweltering heat, all of those blisters, all of those early morning runs before work/school, and all of the blood, sweat, and tears will all be worth it. I promise. The reason why it will be worth it is because you can now join the ranks of people who have run for 26.2 miles straight. Did you hear that? ...26.2 miles STRAIGHT! And just so you know, when you are standing in a crowd…you will be one of the few that can say that you have done this! (Unless of course you are standing at the starting line of the Boston Marathon.) You will be able to tell your friends and family that you ran a marathon…It wasn’t easy…but you DID IT!
2. Another reason kind of takes after the “Happiness is a journey, not a destination” approach; which is to get in shape or lose some weight. You will accomplish this goal while you train for the marathon. Think about it…it’s basically impossible to run every day for 3, 6, 9, or even 12 months and not lose some weight. It doesn’t matter how skinny you are right now.
So if you want to lose that freshman 15, or that spare tire you just got since you started that new job where you sit in a cubicle all day and stare at a computer, then training for and running a marathon is a great thing to do.
When we do something for 30 days it becomes a habit. What if you want to get in shape and stay that way? Training for a marathon will develop that habit of working out, and even after the marathon is over, you will feel weird if you don’t go out and run for a day because you will be so used to running. So if losing weight and getting is shape is your reason…. it’s a good one.
Those are a couple of reasons to run a marathon. If you don’t have one right now, just pick one of mine…it will help you stay motivated throughout your training.
I am curious to know why other people are running marathons. Leave a post and let me know “YOUR REASON” for running a marathon.
Happy Running.
The Marathon Professor
1. I think my first motivation for running a marathon was to prove to myself I could accomplish something. A marathon is something a lot of people can’t or won’t do. The main reason people don’t do it: IT’S NOT EASY! You have to dedicate literally months of your life to this goal. You have to change the way you eat, change your daily schedule, and even change the way you think. Oh, and just in case you were wondering, it is going to take some money to successfully cross the finish line.
But remember this, when you cross the finish line it will all be worth it. All those long days of training, all of the ice you went through to take care of those shin splints, all of those days of running in the sweltering heat, all of those blisters, all of those early morning runs before work/school, and all of the blood, sweat, and tears will all be worth it. I promise. The reason why it will be worth it is because you can now join the ranks of people who have run for 26.2 miles straight. Did you hear that? ...26.2 miles STRAIGHT! And just so you know, when you are standing in a crowd…you will be one of the few that can say that you have done this! (Unless of course you are standing at the starting line of the Boston Marathon.) You will be able to tell your friends and family that you ran a marathon…It wasn’t easy…but you DID IT!
2. Another reason kind of takes after the “Happiness is a journey, not a destination” approach; which is to get in shape or lose some weight. You will accomplish this goal while you train for the marathon. Think about it…it’s basically impossible to run every day for 3, 6, 9, or even 12 months and not lose some weight. It doesn’t matter how skinny you are right now.
So if you want to lose that freshman 15, or that spare tire you just got since you started that new job where you sit in a cubicle all day and stare at a computer, then training for and running a marathon is a great thing to do.
When we do something for 30 days it becomes a habit. What if you want to get in shape and stay that way? Training for a marathon will develop that habit of working out, and even after the marathon is over, you will feel weird if you don’t go out and run for a day because you will be so used to running. So if losing weight and getting is shape is your reason…. it’s a good one.
Those are a couple of reasons to run a marathon. If you don’t have one right now, just pick one of mine…it will help you stay motivated throughout your training.
I am curious to know why other people are running marathons. Leave a post and let me know “YOUR REASON” for running a marathon.
Happy Running.
The Marathon Professor
Breathing and Running...Do YOU know what to do?
Here are my lessons on breathing:
***Just breathing through nose can cause hyperventilation, so breathing through both nose and mouth is better.
***Mouth should be open slightly and jaw completely rested. This is also called as "dead fish" position because that's what it looks like.
***Belly breathing is better than chest breathing since you are breathing in more Oxygen and exhaling more Carbon dioxide. I need to practice this.
***Don't try to achieve 2/2 or 2/1 or 3/1. Do what feels right, is comfortable to you, and go with the rhythm of your body.
To read the full article just click on the link above...
***Just breathing through nose can cause hyperventilation, so breathing through both nose and mouth is better.
***Mouth should be open slightly and jaw completely rested. This is also called as "dead fish" position because that's what it looks like.
***Belly breathing is better than chest breathing since you are breathing in more Oxygen and exhaling more Carbon dioxide. I need to practice this.
***Don't try to achieve 2/2 or 2/1 or 3/1. Do what feels right, is comfortable to you, and go with the rhythm of your body.
To read the full article just click on the link above...
Sunday, July 30, 2006
WARM UP TO WORK OUT
Suppose you were told that you only
had to add an extra five to 10 minutes to
each of your workouts in order to prevent
injury and lessen fatigue. Would you do it?
Most people would say yes. Then they
might be surprised to learn that they
already know about those few minutes
called a warm-up. If done correctly, a preexercise
warm-up can have a multitude
of beneficial effects on a person’s workout
and, consequently, their overall health.
WHAT HAPPENS IN YOUR BODY?
When you begin to exercise, your cardiorespiratory
and neuromuscular systems
and metabolic energy pathways are
stimulated. Muscles contract and, to meet
their increasing demands for oxygen, your
heart rate, blood flow, cardiac output and
breathing rate increase. Blood moves faster
through your arteries and veins, and is
gradually routed to working muscles.
Your blood temperature rises and oxygen is
released more quickly, raising the temperature
of the muscles. This allows the muscles
to use glucose and fatty acids to burn
calories and create energy for the exercise.
All of these processes prepare
the body for higher-intensity action.
SPECIFICALLY …
A gradual warm-up:
-leads to efficient calorie burning by
increasing your core body temperature
-produces faster, more forceful muscle
contractions
-increases your metabolic rate so oxygen
is delivered to the working muscles
more quickly
-prevents injuries by improving the elasticity
of your muscles
- gives you better muscle control by
speeding up your neural message
pathways to the muscles
- allows you to work out comfortably
longer because all your energy systems
are able to adjust to exercise,
preventing the buildup of lactic acid
in the blood
- improves joint range of motion
-psychologically prepares you for higher
intensities by increasing your arousal
and focus on exercise
WHERE TO BEGIN
Your warm-up should consist of two
phases: 1) progressive aerobic activity that
utilizes the muscles you will be using
during your workout, and 2) flexibility
exercises. Choosing which warm-up
activity to use is as easy as slowing down
what you will be doing during your workout.
For example, if you will be running,
warm up with a slow jog, or if you will be
cycling outdoors, begin in lower gears.
An ideal intensity for an aerobic warm-up
has yet to be established, but a basic
guideline is to work at a level that produces
a small amount of perspiration,
but doesn’t leave you feeling fatigued. The
duration of the warm-up activity will
depend on the intensity of your workout
as well as your own fitness level.
After the aerobic warm-up activity you
should incorporate flexibility/stretching
exercises. Stretching muscles after warming
them up with low-intensity aerobic activity
will produce a better stretch since the rise
in muscle temperature and circulation increases
muscle elasticity, making them
more pliable. Be sure to choose flexibility
exercises that stretch the primary muscles
you will be using during your workout.
MAKE THE TIME
In order to fully reap the benefits of
the time you are spending exercising,
you must warm up. Taking those extra
few minutes to adjust to increased
activity will ensure a better performance
from your body and, in turn, will make
your workout more ef- ficient, productive
and, best of all, enjoyable.
If you are interested in information on other health and fitness topics, contact: American Council on Exercise, 4851 Paramount Drive,
San Diego, CA 92123, 800-825-3636; or, go online at http://www.acefitness.org and access the complete list of ACE Fit Facts
had to add an extra five to 10 minutes to
each of your workouts in order to prevent
injury and lessen fatigue. Would you do it?
Most people would say yes. Then they
might be surprised to learn that they
already know about those few minutes
called a warm-up. If done correctly, a preexercise
warm-up can have a multitude
of beneficial effects on a person’s workout
and, consequently, their overall health.
WHAT HAPPENS IN YOUR BODY?
When you begin to exercise, your cardiorespiratory
and neuromuscular systems
and metabolic energy pathways are
stimulated. Muscles contract and, to meet
their increasing demands for oxygen, your
heart rate, blood flow, cardiac output and
breathing rate increase. Blood moves faster
through your arteries and veins, and is
gradually routed to working muscles.
Your blood temperature rises and oxygen is
released more quickly, raising the temperature
of the muscles. This allows the muscles
to use glucose and fatty acids to burn
calories and create energy for the exercise.
All of these processes prepare
the body for higher-intensity action.
SPECIFICALLY …
A gradual warm-up:
-leads to efficient calorie burning by
increasing your core body temperature
-produces faster, more forceful muscle
contractions
-increases your metabolic rate so oxygen
is delivered to the working muscles
more quickly
-prevents injuries by improving the elasticity
of your muscles
- gives you better muscle control by
speeding up your neural message
pathways to the muscles
- allows you to work out comfortably
longer because all your energy systems
are able to adjust to exercise,
preventing the buildup of lactic acid
in the blood
- improves joint range of motion
-psychologically prepares you for higher
intensities by increasing your arousal
and focus on exercise
WHERE TO BEGIN
Your warm-up should consist of two
phases: 1) progressive aerobic activity that
utilizes the muscles you will be using
during your workout, and 2) flexibility
exercises. Choosing which warm-up
activity to use is as easy as slowing down
what you will be doing during your workout.
For example, if you will be running,
warm up with a slow jog, or if you will be
cycling outdoors, begin in lower gears.
An ideal intensity for an aerobic warm-up
has yet to be established, but a basic
guideline is to work at a level that produces
a small amount of perspiration,
but doesn’t leave you feeling fatigued. The
duration of the warm-up activity will
depend on the intensity of your workout
as well as your own fitness level.
After the aerobic warm-up activity you
should incorporate flexibility/stretching
exercises. Stretching muscles after warming
them up with low-intensity aerobic activity
will produce a better stretch since the rise
in muscle temperature and circulation increases
muscle elasticity, making them
more pliable. Be sure to choose flexibility
exercises that stretch the primary muscles
you will be using during your workout.
MAKE THE TIME
In order to fully reap the benefits of
the time you are spending exercising,
you must warm up. Taking those extra
few minutes to adjust to increased
activity will ensure a better performance
from your body and, in turn, will make
your workout more ef- ficient, productive
and, best of all, enjoyable.
If you are interested in information on other health and fitness topics, contact: American Council on Exercise, 4851 Paramount Drive,
San Diego, CA 92123, 800-825-3636; or, go online at http://www.acefitness.org and access the complete list of ACE Fit Facts
Saturday, July 29, 2006
Study On Heart Rate Monitors
Check out a comparative study of different heart rate monitors. Just click on the Title link above!
Plantar Fasciitis/Heel and Arch Pain
Plantar Fasciitis is an inflammation of the plantar fascia, a fibrous band of tissue that
runs from the heel to the toes. Pain is felt along the inside bottom of your foot
anywhere from the heel through the arch.
The plantar fascia typically becomes inflamed when it works through more of a range
of motion than it's designed to do. Runners with tight Achilles tendons, who
overpronate, have high arches, have rigid feet, and inflexible running shoes are most
likely to suffer with Plantar Fasciitis.
The best treatment for Plantar Fasciitis is to ice the bottom of your foot from heel to
ball and to make sure that your shoes have the proper combination of motion control
and cushioning. Freezing a tennis ball and rolling your foot on top, as well as
working on calf flexibility are great methods for alleviating plantar faciitis pain.
runs from the heel to the toes. Pain is felt along the inside bottom of your foot
anywhere from the heel through the arch.
The plantar fascia typically becomes inflamed when it works through more of a range
of motion than it's designed to do. Runners with tight Achilles tendons, who
overpronate, have high arches, have rigid feet, and inflexible running shoes are most
likely to suffer with Plantar Fasciitis.
The best treatment for Plantar Fasciitis is to ice the bottom of your foot from heel to
ball and to make sure that your shoes have the proper combination of motion control
and cushioning. Freezing a tennis ball and rolling your foot on top, as well as
working on calf flexibility are great methods for alleviating plantar faciitis pain.
Thursday, July 27, 2006
Marathons: How to select the right one for YOU
Hey everyone! This is some great advice on picking the right marathon for you. Picking the right marathon is a lot bigger of a deal than you might think...check it out.
from marathonrookie.com
Marathons take place all over the world. If you have not already selected one, then now is the time to do it. Really, do it right now! What have you committed to yourself if you have not already signed up or at least selected the big run (some may not allow you to register yet)? If possible, pick a flat one! If you select one with hills, then make sure you are running hills during your training runs.
Some have lots of people and some have far fewer people. There are advantages and disadvantages to both. If you select a marathon with a lot of people (perhaps more than 10,000 people), then you can expect some traffic in the beginning, but you will have a lot more fan support and people to run with during the later stages of the marathon. On the other hand, if you run a smaller marathon (perhaps less than 500 people), then you may enjoy little, if any, traffic early on, but find yourself at mile-22 and be all alone with not a runner in site. We all have different preferences. Select the one that is right for you.
I suggest selecting a marathon with lots of people. Why? Because you have more people to run with and support you (and you support them) when you need it most. If there is traffic early on, who cares? You are not trying to break a world record! Your goal is to successfully train for and finish a marathon. You will need all the help you can get. Consider getting your name printed on your shirt. Strangers will cheer you on! Why do I care about strangers? You will! Again, you will need all the help you can get. Have fun! While supporters cheer for their friends or loved ones, they also understand the accomplishment you are striving to achieve. Hear them shout your name. Feel like you are a celebrity. See yourself seeing the finish line. See yourself crossing the finish line. Feel what it will feel like to cross the finish line.
When you select YOUR marathon, get a map of the course. Contact the management of the course to find out the best place for your friends or family to see you. Do not just look at the map and say, “See you at mile 5, 17, 21, and 26.2.” These areas may not be accessible to spectators. Do not just assume they can get to those points. They may not! Speaking from experience, it is a major disappointment to expect to see your supporters at a specific point and they are not there when you get there. While you know they want to be there, you also know they cannot be there. Plan ahead! Let your supporters know where they can see you. They will give you a major emotional lift when you see them. If you do not see them? Well, you can expect the opposite effect. Trust me, I know!
Consider wearing something bright. You do not want your supporters to be at the expected spot and not be able to see you! I am not suggesting this, but during my first marathon, I recall seeing a hairy guy sporting a pink tutu and pink cowboy hat. Again, you would never see me wearing that, but the point is to wear something that stands out so your supporters can easily pick you out in a group of runners. If you will not have personal supporters to cheer you on, then I highly recommend getting your name on your shirt. The lift you will get will be amazing and make the marathon fun for you as total strangers cheer you on. Pick YOUR course, make sure your supporters know where they can see you, make sure they CAN see you, and get support from strangers. You will need it!
from marathonrookie.com
Marathons take place all over the world. If you have not already selected one, then now is the time to do it. Really, do it right now! What have you committed to yourself if you have not already signed up or at least selected the big run (some may not allow you to register yet)? If possible, pick a flat one! If you select one with hills, then make sure you are running hills during your training runs.
Some have lots of people and some have far fewer people. There are advantages and disadvantages to both. If you select a marathon with a lot of people (perhaps more than 10,000 people), then you can expect some traffic in the beginning, but you will have a lot more fan support and people to run with during the later stages of the marathon. On the other hand, if you run a smaller marathon (perhaps less than 500 people), then you may enjoy little, if any, traffic early on, but find yourself at mile-22 and be all alone with not a runner in site. We all have different preferences. Select the one that is right for you.
I suggest selecting a marathon with lots of people. Why? Because you have more people to run with and support you (and you support them) when you need it most. If there is traffic early on, who cares? You are not trying to break a world record! Your goal is to successfully train for and finish a marathon. You will need all the help you can get. Consider getting your name printed on your shirt. Strangers will cheer you on! Why do I care about strangers? You will! Again, you will need all the help you can get. Have fun! While supporters cheer for their friends or loved ones, they also understand the accomplishment you are striving to achieve. Hear them shout your name. Feel like you are a celebrity. See yourself seeing the finish line. See yourself crossing the finish line. Feel what it will feel like to cross the finish line.
When you select YOUR marathon, get a map of the course. Contact the management of the course to find out the best place for your friends or family to see you. Do not just look at the map and say, “See you at mile 5, 17, 21, and 26.2.” These areas may not be accessible to spectators. Do not just assume they can get to those points. They may not! Speaking from experience, it is a major disappointment to expect to see your supporters at a specific point and they are not there when you get there. While you know they want to be there, you also know they cannot be there. Plan ahead! Let your supporters know where they can see you. They will give you a major emotional lift when you see them. If you do not see them? Well, you can expect the opposite effect. Trust me, I know!
Consider wearing something bright. You do not want your supporters to be at the expected spot and not be able to see you! I am not suggesting this, but during my first marathon, I recall seeing a hairy guy sporting a pink tutu and pink cowboy hat. Again, you would never see me wearing that, but the point is to wear something that stands out so your supporters can easily pick you out in a group of runners. If you will not have personal supporters to cheer you on, then I highly recommend getting your name on your shirt. The lift you will get will be amazing and make the marathon fun for you as total strangers cheer you on. Pick YOUR course, make sure your supporters know where they can see you, make sure they CAN see you, and get support from strangers. You will need it!
Tuesday, July 25, 2006
Marathon in Cabo?? SWEET!!!
Want to run a half marathon in Cabo? This would be a good warm up race for you if you are trying to get ready for a full marathon next year...and it's in Cabo!!! Just follow the link.
Monday, July 24, 2006
The Winning Hydration Plan
The best way to prevent both dehydration and hyponatremia is to learn the right way to hydrate. Click on the link above to create your own hydration game plan.
Sunday, July 23, 2006
Mmm, Potassium
by: Yishane Lee
This crucial mineral helps keep you hydrated and aids in recovery. Here's how to get it:
Even Freud would concede that a runner who finishes a marathon with bananas on the brain is not thinking impure thoughts. There's a simple, physiological reason for the water-and-bananas combo that's become a staple in almost every postrace recovery tent: Water hydrates and bananas supply potassium.
Potassium is a mineral that works with sodium (also a mineral) to balance the fluids and electrolyte levels in your body. And since steady fluid levels help to regulate your heartbeat and prevent muscles from cramping, potassium is of particular importance to runners. "Think of it as the gatekeeper for fluid movement in and out of the body's cells," says Lisa Dorfman, R.D., a sports nutritionist at the University of Miami's athletic department. Most of the sodium in your body is stored outside your cells, while most of the potassium is stored within. Yet because of their different concentration levels, potassium constantly wants to get out and sodium wants to get in. The transfer of these two crucial minerals in and out of the cells--the "sodium-potassium pump"--comprises 20 to 40 percent of an adult's resting energy expenditure.
Put that adult in motion, running, and studies have shown that he or she will finish a marathon with more potassium outside his or her cells than inside. That's why you feel weak, your legs might start to cramp, and you may begin to feel bloated. But thanks in part to that unoriginal (albeit useful) banana and water foisted upon you at the finish line, the imbalance returns to normal in about an hour.
To read more...click on the link above for the entire article at runnersworld.com
This crucial mineral helps keep you hydrated and aids in recovery. Here's how to get it:
Even Freud would concede that a runner who finishes a marathon with bananas on the brain is not thinking impure thoughts. There's a simple, physiological reason for the water-and-bananas combo that's become a staple in almost every postrace recovery tent: Water hydrates and bananas supply potassium.
Potassium is a mineral that works with sodium (also a mineral) to balance the fluids and electrolyte levels in your body. And since steady fluid levels help to regulate your heartbeat and prevent muscles from cramping, potassium is of particular importance to runners. "Think of it as the gatekeeper for fluid movement in and out of the body's cells," says Lisa Dorfman, R.D., a sports nutritionist at the University of Miami's athletic department. Most of the sodium in your body is stored outside your cells, while most of the potassium is stored within. Yet because of their different concentration levels, potassium constantly wants to get out and sodium wants to get in. The transfer of these two crucial minerals in and out of the cells--the "sodium-potassium pump"--comprises 20 to 40 percent of an adult's resting energy expenditure.
Put that adult in motion, running, and studies have shown that he or she will finish a marathon with more potassium outside his or her cells than inside. That's why you feel weak, your legs might start to cramp, and you may begin to feel bloated. But thanks in part to that unoriginal (albeit useful) banana and water foisted upon you at the finish line, the imbalance returns to normal in about an hour.
To read more...click on the link above for the entire article at runnersworld.com
London Marathon
For those of you in the UK, here is some information on the London Marathon. You have a little less than 9 months to prepare. That should be enough time, even if you are a beginner. Click on the link above to check it out.
-The Marathon Professor
-The Marathon Professor
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