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
Friday, July 21, 2006
The Comeback - a Practical Guide to Reigniting Your Running
By Pete Rea, ZAP Fitness/Running Journal/March 2006
Muhammad Ali had three, as did Michael Jordan. Madonna, and Hulk Hogan had a couple each; even Ted Kennedy had one. They are comebacks, otherwise known as rebirths, second chances, and resurrections. Comebacks require fortitude and passion, and in the world of long distance running comebacks require (among other things) fresh thinking and extreme patience, perhaps more patience than any other venue. Most of us have been there: muscles are sorer than ever, workouts have become a chore and it has been months, years, even decades since we have seen a personal best. If this describes you, perhaps you are ripe for a comeback.
Comeback Step #1 -- Rest/Time Off
Few dedicated endurance athletes ever allow themselves time to rest, truly rest. I am not talking about a day off here and there but time completely away from intense training. It is indeed a paradox: this "never miss dotting an I or crossing a T" thinking that allows so many runners to be successful is also what can knock us off the pedestal. When all else fails one of the best ways to begin a comeback is with, ironically, some time off. Time away from running (or at least intense running) has the benefits of healing the body both physiologically and psychologically, and more often than not will stoke the fire of desire. My former coach and ZAP Fitness co-founder, the late Andy Palmer, made a career out of coaching broken down athletes who had seen more valleys than peaks, and the first place he began with each new client was with rest.
Comeback Step #2 -- Forget What You have Done in the Past
One of the most important factors in reigniting your running career is focusing on who and where you are now, not who you were three, 10, or even 20 years ago. Too often athletes get caught up in their personal bests or performances from years past and fail to focus their energies on the here and now. Particularly after a long break I encourage the reborn runner to apply the "new PR plan" that was suggested to me by Depaul University Coach Gordon Thompson. Essentially the idea behind the "new PR plan" is that once you begin to train after an extended break your slate of PRs is clean. Even if you are a 16:00 5K runner from years prior, if your first race back is a 21:30 5K -- that is your PR. Dwelling on how far you've fallen from performances past will only increase frustration and reduce motivation.
Comeback Step #3 -- More Recovery -- Less Intensity
Another common mistake in making a successful comeback is assuming that you need to train harder and more intensely than in years past. On the contrary, a comeback requires a runner to give themselves more time between hard sessions and be open to the need for a novel, more gradual approach, especially in the dangerous "ramp-up" period. Time and time again I have seen athletes starting comebacks who fail because they transition into all-out running in the first handful of weeks. I suggest more relaxed to moderate work and little to no top end 90 percent-plus sessions for the first four to six months. As a side note to the older runner getting back into the sport competitively: while I am personally not a big fan of large amounts of weight work, thwarting the body's natural loss of muscle mass in the 50s and 60s through light to moderate weight lifting is an intelligent way to remain injury free as you build back into training.
Comeback Step #4 -- Your Body is a Temple -- Treat it that way!
Most of the people I coach are likely sick of my constant nagging about taking care of their bodies properly in training, but for the recovering comeback runner this is even more important. I am a strong believer in regular massage therapy, osteopathic and/or chiropractic work, acupuncture, and of course the two biggies: post-run icing and pre hard-run muscle warming. These little tricks of the trade will undoubtedly increase your chances of a healthy comeback.
Muhammad Ali had three, as did Michael Jordan. Madonna, and Hulk Hogan had a couple each; even Ted Kennedy had one. They are comebacks, otherwise known as rebirths, second chances, and resurrections. Comebacks require fortitude and passion, and in the world of long distance running comebacks require (among other things) fresh thinking and extreme patience, perhaps more patience than any other venue. Most of us have been there: muscles are sorer than ever, workouts have become a chore and it has been months, years, even decades since we have seen a personal best. If this describes you, perhaps you are ripe for a comeback.
Comeback Step #1 -- Rest/Time Off
Few dedicated endurance athletes ever allow themselves time to rest, truly rest. I am not talking about a day off here and there but time completely away from intense training. It is indeed a paradox: this "never miss dotting an I or crossing a T" thinking that allows so many runners to be successful is also what can knock us off the pedestal. When all else fails one of the best ways to begin a comeback is with, ironically, some time off. Time away from running (or at least intense running) has the benefits of healing the body both physiologically and psychologically, and more often than not will stoke the fire of desire. My former coach and ZAP Fitness co-founder, the late Andy Palmer, made a career out of coaching broken down athletes who had seen more valleys than peaks, and the first place he began with each new client was with rest.
Comeback Step #2 -- Forget What You have Done in the Past
One of the most important factors in reigniting your running career is focusing on who and where you are now, not who you were three, 10, or even 20 years ago. Too often athletes get caught up in their personal bests or performances from years past and fail to focus their energies on the here and now. Particularly after a long break I encourage the reborn runner to apply the "new PR plan" that was suggested to me by Depaul University Coach Gordon Thompson. Essentially the idea behind the "new PR plan" is that once you begin to train after an extended break your slate of PRs is clean. Even if you are a 16:00 5K runner from years prior, if your first race back is a 21:30 5K -- that is your PR. Dwelling on how far you've fallen from performances past will only increase frustration and reduce motivation.
Comeback Step #3 -- More Recovery -- Less Intensity
Another common mistake in making a successful comeback is assuming that you need to train harder and more intensely than in years past. On the contrary, a comeback requires a runner to give themselves more time between hard sessions and be open to the need for a novel, more gradual approach, especially in the dangerous "ramp-up" period. Time and time again I have seen athletes starting comebacks who fail because they transition into all-out running in the first handful of weeks. I suggest more relaxed to moderate work and little to no top end 90 percent-plus sessions for the first four to six months. As a side note to the older runner getting back into the sport competitively: while I am personally not a big fan of large amounts of weight work, thwarting the body's natural loss of muscle mass in the 50s and 60s through light to moderate weight lifting is an intelligent way to remain injury free as you build back into training.
Comeback Step #4 -- Your Body is a Temple -- Treat it that way!
Most of the people I coach are likely sick of my constant nagging about taking care of their bodies properly in training, but for the recovering comeback runner this is even more important. I am a strong believer in regular massage therapy, osteopathic and/or chiropractic work, acupuncture, and of course the two biggies: post-run icing and pre hard-run muscle warming. These little tricks of the trade will undoubtedly increase your chances of a healthy comeback.
Thursday, July 20, 2006
8 Tips to Stay Hydrated, Cool, and Safe This Summer
Since we are hitting the peak of summer, and most of us will be training in the HOT HOT sun, here are some tips on how to make sure you don't fry. Keep on keepin' on!
-The Marathon Professor
-The Marathon Professor
Wednesday, July 19, 2006
New York Marathon
The New York Marathon is in 108 days.... Can you make it in time?? Click above to go to the site.
The premier event of New York runners, the ING New York City Marathon is one of the world's great road races, drawing more than 85,000 applicants. The race attracts many world-class professional athletes, not only for the more than $500,000 in prize money, but also for the chance to excel in the media capital of the world before two million cheering spectators and 260 million worldwide television viewers. As any one of the 672,000 past participants will attest, crossing the finish line in Central Park is one of the great thrills of a lifetime.
The premier event of New York runners, the ING New York City Marathon is one of the world's great road races, drawing more than 85,000 applicants. The race attracts many world-class professional athletes, not only for the more than $500,000 in prize money, but also for the chance to excel in the media capital of the world before two million cheering spectators and 260 million worldwide television viewers. As any one of the 672,000 past participants will attest, crossing the finish line in Central Park is one of the great thrills of a lifetime.
Tuesday, July 18, 2006
Are You Too Old To Run A Marathon?
If you're ever thinking that you're too old to be running, just think of Ed Whitlock. The 73 year-old Canadian runs 100 miles a week and ran the Toronto marathon this past September in 2:54:49, a 6:40/mile pace. The full article from the New York Times is here.
-musings on the marathon
-musings on the marathon
How To Avoid Injury
Training Errors
Without question, training errors are the greatest single cause of injuries that prevent runners from participating in their chosen target events. These particular runners can be categorized into two major groups. The first type adopts the philosophy that "more is better" and builds their mileage too rapidly and thus suffers breakdown and/or injury. The second group of runners is very inconsistent in their training and misses several workouts in a row, for example. Then, recognizing that they are behind in their training, pour on the miles in an effort to catch up. Several of these mistakes are listed below. By training wisely, you can avoid becoming a "marathon training fatality".
Inconsistency
Consistent training is one of the major keys to running improvement. Conversely, inconsistent training can lead to a variety of injuries. It is vital that you do not miss several days in a row of running and then jump right back into your training program. Doing so greatly increases your risk of injury, as you must build your mileage gradually (see below).
Building Mileage Too Rapidly
Always adhere to the 10 percent rule. This two-part rule specifies: (1) do not increase your weekly mileage by more than 10 percent nor (2) increase the distance of your long run by more than 10 percent per week.
Not Following the Hard-Easy Concept of Training
Hard workouts include long runs, races, speedwork, hill repeats, and/or any other stressful workout. Do not run two hard workouts back to back. For example, if you complete a long run on Sunday, do not plan to go to the track to do a speedwork session on Monday. Similarly, if you run a 10K road-race on Saturday, avoid doing a long run on Sunday.
Not Listening to Your Body
This training error is referred to as "being a slave to your training schedule". While it's very important to be as consistent as possible regarding your training, it is vital to listen to what your legs are communicating to you throughout your marathon training period. Instead of running five or six easy miles during the middle of the week when your muscles feel fatigued or sore, take an extra day off and save your legs for the weekend long run. Above all, incorporate rest days into your schedule prior to hard workouts.
Injury Prevention Strategies
Heed Injury Warning Signs
There are too many types of running injuries and treatment options that could be addressed in this section. However, if you suspect you may have an injury, begin a preventative rehabilitation program to keep the damage to a minimum. Depending on the type of injury, this might mean using ice, anti-inflammatory medication, and above all, taking a rest day or two to allow the injury to heal. Continuing to run will only slow down the recovery process or even make the injury more serious. In addition, by favoring the injury and altering your natural running style, a secondary injury may develop. If your injury doesn't respond to rest and/or the rehabilitation measures just described, it is then prudent to seek the advice of a physician familiar with running and sports-related injuries. Above all, follow his or her advice!
Hydration
Stay well hydrated to avoid heat injury.
Use Fresh Shoes
Purchase a new pair of shoes when the mileage totals from your old shoes reach a maximum of 400 miles.
Stretch Regularly
Include Weight Training
Add Some Cross-Training Activities
Be sure that these activities supplement your running rather than increase your level of fatigue that reaches the point of interfering with your running program.
Utilize Recovery Techniques
There are several therapeutic measures you can take to recover from stressful runs or from the cumulative effects of hard training over a long period of time. Massage therapy is great after a long run, hard race, and/or weeks of heavy training. Pouring cold water on fatigued legs after a race or long run is another therapeutic technique. Soaking your legs in a whirlpool with warm water (approximately 105 degrees) a couple of hours after a race or long run oftentimes aids in the recovery of fatigued muscles. Something as simple as taking a walk or going for an easy bike ride a couple hours after a hard workout also can work wonders for tired legs.
Thanks to marathontraining.com for the article
Without question, training errors are the greatest single cause of injuries that prevent runners from participating in their chosen target events. These particular runners can be categorized into two major groups. The first type adopts the philosophy that "more is better" and builds their mileage too rapidly and thus suffers breakdown and/or injury. The second group of runners is very inconsistent in their training and misses several workouts in a row, for example. Then, recognizing that they are behind in their training, pour on the miles in an effort to catch up. Several of these mistakes are listed below. By training wisely, you can avoid becoming a "marathon training fatality".
Inconsistency
Consistent training is one of the major keys to running improvement. Conversely, inconsistent training can lead to a variety of injuries. It is vital that you do not miss several days in a row of running and then jump right back into your training program. Doing so greatly increases your risk of injury, as you must build your mileage gradually (see below).
Building Mileage Too Rapidly
Always adhere to the 10 percent rule. This two-part rule specifies: (1) do not increase your weekly mileage by more than 10 percent nor (2) increase the distance of your long run by more than 10 percent per week.
Not Following the Hard-Easy Concept of Training
Hard workouts include long runs, races, speedwork, hill repeats, and/or any other stressful workout. Do not run two hard workouts back to back. For example, if you complete a long run on Sunday, do not plan to go to the track to do a speedwork session on Monday. Similarly, if you run a 10K road-race on Saturday, avoid doing a long run on Sunday.
Not Listening to Your Body
This training error is referred to as "being a slave to your training schedule". While it's very important to be as consistent as possible regarding your training, it is vital to listen to what your legs are communicating to you throughout your marathon training period. Instead of running five or six easy miles during the middle of the week when your muscles feel fatigued or sore, take an extra day off and save your legs for the weekend long run. Above all, incorporate rest days into your schedule prior to hard workouts.
Injury Prevention Strategies
Heed Injury Warning Signs
There are too many types of running injuries and treatment options that could be addressed in this section. However, if you suspect you may have an injury, begin a preventative rehabilitation program to keep the damage to a minimum. Depending on the type of injury, this might mean using ice, anti-inflammatory medication, and above all, taking a rest day or two to allow the injury to heal. Continuing to run will only slow down the recovery process or even make the injury more serious. In addition, by favoring the injury and altering your natural running style, a secondary injury may develop. If your injury doesn't respond to rest and/or the rehabilitation measures just described, it is then prudent to seek the advice of a physician familiar with running and sports-related injuries. Above all, follow his or her advice!
Hydration
Stay well hydrated to avoid heat injury.
Use Fresh Shoes
Purchase a new pair of shoes when the mileage totals from your old shoes reach a maximum of 400 miles.
Stretch Regularly
Include Weight Training
Add Some Cross-Training Activities
Be sure that these activities supplement your running rather than increase your level of fatigue that reaches the point of interfering with your running program.
Utilize Recovery Techniques
There are several therapeutic measures you can take to recover from stressful runs or from the cumulative effects of hard training over a long period of time. Massage therapy is great after a long run, hard race, and/or weeks of heavy training. Pouring cold water on fatigued legs after a race or long run is another therapeutic technique. Soaking your legs in a whirlpool with warm water (approximately 105 degrees) a couple of hours after a race or long run oftentimes aids in the recovery of fatigued muscles. Something as simple as taking a walk or going for an easy bike ride a couple hours after a hard workout also can work wonders for tired legs.
Thanks to marathontraining.com for the article
Sunday, July 16, 2006
Walk Breaks?
Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run. Thousands of time-goal-oriented veterans have improved by 10, 20, 30 minutes and more in marathons by taking walk breaks early and often in their goal races. You can easily spot these folks. They're the ones who are picking up speed during the last two to six miles when everyone else is slowing down.
The mental benefit: breaking 26 miles into segments, which you know you can do Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile. By Jeff Galloway
The mental benefit: breaking 26 miles into segments, which you know you can do Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile. By Jeff Galloway
Twelve Weeks to a 13.1-Mile Race
For those of you training for a half marathon this is a good link. I like Hal Higdon, he has some good information on his sight. If you want more information than this on half marathons, please leave me a comment and I will see what I can do.
Saturday, July 15, 2006
Running too many miles on hard surfaces?
• Concrete sidewalk and blacktop road are the worst surfaces on which to run.
• Hard packed dirt and grass are the best surfaces on which to run.
• Harder running surfaces put more stress on your muscular and skeletal systems.
From Terprunners
• Hard packed dirt and grass are the best surfaces on which to run.
• Harder running surfaces put more stress on your muscular and skeletal systems.
From Terprunners
Friday, July 14, 2006
Marathons: tricky for runners with diabetes
If you have diabetes, you might find this article interesting. Just click on the link above!
TRAINING FOR YOUR FIRST MARATHON
Here is a great article on training for a marathon. Check this one out for sure!!!
Vegetarian Action by David Zuniga
This is an interesting article for anyone out there who is a vegetarian.
Most people think marathons, which are 26.2 miles, are the longest races in distance running. Actually, ultrarunning, a small but growing sport in the United States, features races that are 50 kilometers (31.1 miles), 50 miles, and 100 kilometers. The premier distance in ultrarunning is 100 miles. Some assume that vegetarians cannot be serious athletes and compete in grueling sports such as ultrarunning. As a vegetarian and an ultrarunner, I know this is incorrect. In fact, being vegetarian actually makes me a better athlete.
After running cross-country in college, I tried many different training programs as I sought to move up in distance to marathons, but failed every time. My break came in 1996 when my uncle, an ex-Navy SEAL and vegan for almost thirty years, inspired me to become vegetarian. Six months later I completed my first marathon. Besides giving up meat, I had made no other changes in my training regimen. I strongly believe my success in running was directly related to my becoming vegetarian. I have completed numerous marathons and ultramarathons and next spring I will complete my first 100-mile ultramarathon.
Usually I am vegetarian, though during intense training I often eat vegan. Both are ideal for intense athletic training because they each offer diets that are rich in complex carbohydrates, are low in fat, and have ample amounts of protein. Complex carbohydrates provide the best source of energy for engaging in arduous athletic events. These carbs are found in fruits, vegetables, grains, pasta, and many other foods which vegetarians consume in abundance. Through foods such as beans, soy, grains, and vegetables, it is easy for the vegetarian or vegan athlete to get all needed protein. Fat in a diet is not always bad; it can serve as a good energy source. But as with protein, the average American gets far too much fat. Being vegetarian or vegan helps to ensure that you consume some fat without overindulging.
I have found that no supplements are needed for my diet, even when I am eating vegan and my training is very intense. I don't advocate products like concentrated protein or carbohydrate powders because I believe they often mask nutritional deficiencies. Further, I believe it is always healthier to meet your nutritional requirements with fruits, vegetables, and grains as opposed to artificial, processed powders.
During ultraraces or extended training runs, which last from three to twelve hours, I will sometimes consume energy bars because they are quick, convenient, and tasty sources of energy, but I do not advocate energy bars as a regular part of your diet. While many of these are vegetarian or even vegan, always be sure and read the labels. I also highly recommend that before you use a bar in a race, first try it out during training. And the most important priority is to stay properly hydrated.
As a vegetarian or vegan you naturally have a big advantage in sports. Your enhanced health, stamina, and energy will take you far in running. Further, I believe the mental and physical discipline needed to maintain a vegetarian lifestyle is very similar to the mental and physical discipline needed for grueling athletic training.
It is a good idea to have a physical exam before embarking on any new fitness program, and start cautiously. Depending on your health and athletic background, you might want to start out with a mixture of walking and running. A general rule, even for advanced runners, is to increase your distance by no more than five to ten percent per week. Though it takes extra time, warming up improves the quality of your workouts and helps to reduce injuries. If you decide to start racing, you may eventually want to incorporate hill work, speed sessions, and long runs. Running is probably the most popular amateur sport in the United States. With its widespread popularity, runners are often besieged with fancy products that promise quick, miraculous results. With the exception of good shoes, I believe none of that expensive equipment is necessary. The things that will take you farthest in running are a good attitude and a good diet, both of which are immeasurably improved by vegetarianism.
Sometimes it can be hard to be a vegetarian in our meat-obsessed culture. A lot of people think being a vegetarian or a serious athlete requires a great deal of time and energy. But I find that the opposite is true. As a full-time graduate student at Harvard, writer, and part-time chaplain, I find that vegetarianism coupled with running keeps me healthy and improves my energy. Vegetarianism and running reduce my stress and vastly enhance the quality of my life.
Being an ultrarunner does not mean that I am a super athlete. I am just an average person. But I believe my ultrarunning demonstrates that vegetarianism empowers an ordinary person to accomplish extraordinary things. Vegetarianism has literally helped make my dreams come true.
Most people think marathons, which are 26.2 miles, are the longest races in distance running. Actually, ultrarunning, a small but growing sport in the United States, features races that are 50 kilometers (31.1 miles), 50 miles, and 100 kilometers. The premier distance in ultrarunning is 100 miles. Some assume that vegetarians cannot be serious athletes and compete in grueling sports such as ultrarunning. As a vegetarian and an ultrarunner, I know this is incorrect. In fact, being vegetarian actually makes me a better athlete.
After running cross-country in college, I tried many different training programs as I sought to move up in distance to marathons, but failed every time. My break came in 1996 when my uncle, an ex-Navy SEAL and vegan for almost thirty years, inspired me to become vegetarian. Six months later I completed my first marathon. Besides giving up meat, I had made no other changes in my training regimen. I strongly believe my success in running was directly related to my becoming vegetarian. I have completed numerous marathons and ultramarathons and next spring I will complete my first 100-mile ultramarathon.
Usually I am vegetarian, though during intense training I often eat vegan. Both are ideal for intense athletic training because they each offer diets that are rich in complex carbohydrates, are low in fat, and have ample amounts of protein. Complex carbohydrates provide the best source of energy for engaging in arduous athletic events. These carbs are found in fruits, vegetables, grains, pasta, and many other foods which vegetarians consume in abundance. Through foods such as beans, soy, grains, and vegetables, it is easy for the vegetarian or vegan athlete to get all needed protein. Fat in a diet is not always bad; it can serve as a good energy source. But as with protein, the average American gets far too much fat. Being vegetarian or vegan helps to ensure that you consume some fat without overindulging.
I have found that no supplements are needed for my diet, even when I am eating vegan and my training is very intense. I don't advocate products like concentrated protein or carbohydrate powders because I believe they often mask nutritional deficiencies. Further, I believe it is always healthier to meet your nutritional requirements with fruits, vegetables, and grains as opposed to artificial, processed powders.
During ultraraces or extended training runs, which last from three to twelve hours, I will sometimes consume energy bars because they are quick, convenient, and tasty sources of energy, but I do not advocate energy bars as a regular part of your diet. While many of these are vegetarian or even vegan, always be sure and read the labels. I also highly recommend that before you use a bar in a race, first try it out during training. And the most important priority is to stay properly hydrated.
As a vegetarian or vegan you naturally have a big advantage in sports. Your enhanced health, stamina, and energy will take you far in running. Further, I believe the mental and physical discipline needed to maintain a vegetarian lifestyle is very similar to the mental and physical discipline needed for grueling athletic training.
It is a good idea to have a physical exam before embarking on any new fitness program, and start cautiously. Depending on your health and athletic background, you might want to start out with a mixture of walking and running. A general rule, even for advanced runners, is to increase your distance by no more than five to ten percent per week. Though it takes extra time, warming up improves the quality of your workouts and helps to reduce injuries. If you decide to start racing, you may eventually want to incorporate hill work, speed sessions, and long runs. Running is probably the most popular amateur sport in the United States. With its widespread popularity, runners are often besieged with fancy products that promise quick, miraculous results. With the exception of good shoes, I believe none of that expensive equipment is necessary. The things that will take you farthest in running are a good attitude and a good diet, both of which are immeasurably improved by vegetarianism.
Sometimes it can be hard to be a vegetarian in our meat-obsessed culture. A lot of people think being a vegetarian or a serious athlete requires a great deal of time and energy. But I find that the opposite is true. As a full-time graduate student at Harvard, writer, and part-time chaplain, I find that vegetarianism coupled with running keeps me healthy and improves my energy. Vegetarianism and running reduce my stress and vastly enhance the quality of my life.
Being an ultrarunner does not mean that I am a super athlete. I am just an average person. But I believe my ultrarunning demonstrates that vegetarianism empowers an ordinary person to accomplish extraordinary things. Vegetarianism has literally helped make my dreams come true.
Thursday, July 13, 2006
Jonathan Roche: Marathon Training Expert
Jonathan Roche is one of the nation's foremost authorities on heart rate-based interval training. Through his company, Breakthrough Health & Fitness, and its Momentum Fitness & Weight Loss System, Jonathan promotes the use of heart-rate based interval workouts to achieve maximum fitness and weight loss results in the shortest period of time. Says Jonathan, 'It's not how hard you train. It's how smart you train." Jonathan has run the last nine Boston Marathons as a member of the Dana-Farber Cancer Institute team. His company donates five percent of its profits to this cancer research organization. For more information on Jonathan Roche's interval training systems and weight loss programs, please visit www.BreakthroughHF.com.
Tip of the day...
Speed walk through the water stops. Dehydration is a major problem for many marathon runners so it is essential to take in two full cups of liquid at each aid station. But, if you are running through the stations half of each cup ends up on your shirt! There is no recovery if you get dehydrated on race day, which means you'll be forced to merely survive and finish. And that is not the way to experience your first marathon. Jonathan Roche at marathontraining.com
Wednesday, July 12, 2006
Tip of the Day
Taper for three weeks before the marathon. Most first timers do not let their body recover before the marathon. You need to gradually pull back on your training in order for your body to fully recover and be 100% ready to go on the marathon day. You should maintain your normal training intensity throughout the final three weeks, but you should gradually decrease your workout time. So three weeks out you should do 75% of your normal workload, two weeks out you should do 50% and the last week you should do 25%. This will leave you well-rested, but still sharp, when you toe the line.
tip by Jonathan Roche @ marathontraining.com
tip by Jonathan Roche @ marathontraining.com
Expert Village Training Tips Video
This clip is about two minutes long and has some good little gems of knowledge about training for a marathon. I recommend you take a look.
-The Marathon Professor.
-The Marathon Professor.
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