|
|
Training & Nutrition Newsletter:
April 2010
Improving the Running & Walking Experience - for you!
See
past issues of this newsletter
News From Jeff: April 28, 2010
April is Boston Marathon month. Whether you have a chance to qualify
for Boston or not, there is no running event that has had a greater
influence on our sport, over the last century, than this. For more
of my thoughts on this heritage event, see my blog at JeffGallowayBlog.com.
Want to know Bill Rodgers' secrets of running the Boston course?
Included in the blog is a course tour with Bill, from my new book
Boston
Marathon-How to Qualify.
I welcome all of you to my pages on FaceBook and Twitter:
Facebook.com/JeffGalloway
Facebook.com/JeffGallowayFan
Twitter.com/JeffGalloway
In this edition you'll find my recommended races in 2010, a powerful
breakfast recipe, checklist for mature runners, injury advice on
back pain and much more.
I hope to see you at an event, a running school, beach retreat,
or free clinic in one of our Galloway Training Program cities.
Jeff Galloway
US Olympian
------------------------------------------------------------------------------------------------------------------
Medical Advice
Always see a doctor for medical problems, especially a physician
who wants to get you back out there on the sidewalks or trails.
Always get your doctor's OK when you train strenuously. This newsletter
is an offering of information from one runner to another.
------------------------------------------------------------------------------------------------------------------
HydraPouch
HydraPouch
helps with hydration while it helps us conserve our environment.
I don't endorse many products, but I am solidly behind Hydrapouch.
This is not only a simple and ligher way to carry water on runs,
but it saves waste. The HydraPouch system is starting to be used
by races to cut down and eventually eliminate the enormous waste
of cups and plastic water bottles. This is a re-useable product
that clips to your waistband. Please tell the race directors you
know to use HydraPouch.
------------------------------------------------------------------------------------------------------------------
2010 Races I Recommend
(* indicates a Galloway Running School will be held during the weekend)
• Big
Wild Life Runs, Anchorage AK 8-15-10: 26.2, 13.1, 10K *
• Crim Races,
Flint MI, 8-28-10, 10 miles, 5K
• Omaha
Marathon, 9-26-10, 13.1, 10K *
• Brooksie
Way, Oakland Country MI, 10-3-10, 13.1, 5K
• Portland
OR Marathon, 10-10-10, 13.1
• Des
Moines Marathon, 10-17-10, 13.1, 5K *
• Athens,
Georgia Half Marathon, 10-24-10
• Apalachicola
FL 26.2, 13.1, 10-23-10
• Athens,
Greece Marathon (The Original) 10-31-10 “on the original
course”
• Register NOW: Marathon
To Finish Breast Cancer: 26.2, 13.1, relay Jacksonville FL,
2-13-11
------------------------------------------------------------------------------------------------------------
No Donation Needed! We need your vote for a children's fitness
program. Please vote by April 30, 2010.
The Crim
Festival of Races in Flint MI has conducted a very successful
fitness program that has helped over 10,000 kids to improve their
fitness. Please click the link below and vote for the CrimFit Youth
Program.
1. Go to www.refresheverything.com/crim
2. Click on “vote for this idea”.
3. You will have to sign it, but don’t worry, this is only
used to monitor how many votes you make.
4. Be sure to keep voting for the Crim! (The bottom of the screen
will display how many votes you have left for the day.)
---------------------------------------------------------------------------------------------------------------
Mavis Lindgren's 8 Grain Power Breakfast
Mavis Lindgren was a sickly child and adult who started to exercise
in her late 50's and did not have even a cold for decades. She was
a wonderful person, ran marathons into her late 80's, and inspired
us to exercise and eat well. Her spirit lives on in this recipe.
1 cup wheat berries—cook 2-3 minutes in boiling water, store
in bowl with enough cool water to cover
In a separate cooking pot:
5 ½ cups of boiling water with 1tsp of salt in water
½ cup rolled oats
¼ cup each: millet, rolled rye, whole grain brown rice, rolled
soy, 1tsp flax seed
Bring to a boil and simmer for 10 minutes (in double boiler if possible)
Let Stand overnight
Next morning, fold in wheat berries and serve with milk, topped
with sunflower seeds, banana, dates, peanuts, granola, or whatever
you want.
From Running
and Fat Burning for Women by Barb and Jeff Galloway
------------------------------------------------------------------------------------------------------------------
Mature Runner’s Checklist
Below are some items that can enhance the running experience. As
you will see, the “top of the line” is not necessarily
the best running item for you.
Medical Check Find a doctor who wants you to run and exercise.
This professional can be your health coach. Very few people will
have restrictions on their running, but make sure that you are not
in this minority.
Shoes - the primary investment.
"The best advice…is to get the best advice.” As
we get older, we tend to experience a growing number of foot “issues."
A smart decision for “over 40 runners” is to spend a
little time on the choice of a good running shoe. After all, shoes
are the only real equipment needed—and they can deal with
the “issues” in many cases. The shoe that is a good
match for your feet can make running easier, while reducing blisters,
foot fatigue and injuries. For more information, see Galloway's
Book on Running 2nd Edition or visit the website of my Phidippides
store in Atlanta.
A Watch
There are a lot of good, inexpensive watches which will give you
accurate times on your speed workouts and races. Any watch that
has a stopwatch function will do the job. Be sure to ask the staff
person in the store how to use the stopwatch. A few watches can
make walk breaks easier by “beeping” after each running
segment and then again after the walking segment. There's also a
run-walk-run timer, reasonably priced.
Clothing: comfort above all
In Summer, you want to wear garments that are light and cool. On
cold days, layering is the best strategy. As you experience difficulty
with a variety of weather conditions, you’ll find that some
of the new technical fabrics can add comfort to the run--even on
bad weather days. It is also OK to give yourself a fashionable outfit
as a “reward” for running towards a certain goal.
A Training Journal
Use it to plan ahead and then later, to review mistakes, and you'll
gain a great deal of control over your running future. You’ll
find it reinforcing to write down what you did each day, and miss
that reinforcement when you skip. Once they get into the journal
process, mature runners find that this is very satisfying.
Safety—Top Priority!
Pick a course that is away from car traffic, and is in a safe area—where
crime is unlikely. Try to have 2 or more options for each of the
components because variety can be very motivating. Watch the stability
of the surface you're running on.
Convenience
If you have several options near home and office, for each of the
training components listed above, you will be more likely to do
the workouts on your schedule—when you need to do them.
Surface
With the correct run-walk-run ratio, and the selection of the right
shoes for you, pavement should not produce extra shock to the legs
or body. A smooth dirt or gravel path, is a preferred surface for
the easy days. But beware of an uneven surface especially if you
have weak ankles or foot problems.
Picking a running companion
On long runs and on easy days, don’t run with someone who
is faster than you—unless they are fully comfortable slowing
down to an easy pace. Many mature runners get injured every year
because they try to keep up with younger friends—particularly
on days when they should be running slowly. On speed days, however,
it sometimes helps to run with a person that is slightly faster
than you, as long as you run each speed segment at the correct pace—for
you.
Rewards
Positive reinforcement works! Treating yourself to a smoothie after
a hard run, taking a cool dip in a pool, going out to a special
restaurant after a longer run—all of these can reinforce the
successful completion of another week or month. Of particular benefit
is having a snack, within 30 minutes of the finish of a run, that
has about 200-300 calories, containing 80% carbohydrate and 20%
protein. The products Accelerade and Endurox R4 are already formulated
with this ratio for your convenience, and give you a recovery boost
also.
Treadmills are just as good as streets for short runs
More and more runners are using treadmills for at least 50% of their
runs—particularly those who have to watch small grandchildren.
It is a fact that treadmills tend to tell you that you have gone
further or faster than you really have (usually they’re not
off by more than 10%.) But if you run on a treadmill for the number
of minutes assigned, at the effort level you are used to (no huffing
and puffing) you will get close enough to the training effect you
wish. To ensure that you have run enough miles, feel free to add
10% to your assigned mileage on the treadmill days.
Usually no need to eat before the run
Most runners don’t need to eat before runs that are less than
6 miles. Among the exceptions are those with diabetes or severe
blood sugar problems. Many runners feel better during a run when
they have enjoyed a cup of coffee about an hour before the start.
Caffeine engages the central nervous system, which gets all of the
systems needed for exercise up and running to capacity, very quickly.
If your blood sugar is low, which often occurs in the afternoon,
it helps to have a snack of about 100-200 calories, about 30 minutes
before the run (composed of 80% carbohydrate and 20% protein). The
Accelerade product has been very successful. An energy bar and a
cup of coffee has pushed me out the door on many occasions, since
I turned 50.
From Running
Until You're 100 by Jeff Galloway
------------------------------------------------------------------------------------------------------------------
How do I ease off (taper down) on
training leading up to the marathon?
The last long run is scheduled 3-4 weeks before the race. First
time marathoners cannot improve their conditioning during this period,
so maintenance running is all that is needed: slow runs of 30 minutes,
on Tuesday and Thursday. On the weekends, the distance of the runs
only needs to be 6-7 miles.
Two weeks before the goal marathon, experienced marathoners with
time goals have one more improvement component that can help: a
14 x 1 mile speed workout. It's best to run very easily on the other
running days—especially during the last two weeks.
I hear about dozens of injuries, every marathon season, from runners
who get a bit too excited during the last two weeks and run too
fast or too far. It is always a better to do the minimum during
the last 14 days.
From Marathon
FAQ by Jeff Galloway
--------------------------------------------------------------------------------------------------------------------
Galloway Training Programs give group support that can get
you to your goal.
Upcoming Galloway Training Program Kickoffs/Events:
Atlanta, GA - Austin, TX - Charlotte, NC - Daytona, FL - Houston,
TX - Macon, GA - Nashville, TN - New Braunfels, TX - New Orleans,
LA - Philadelphia, PA, Sarasota, FL -
-
Get more information and see the complete list of
training groups.
----------------------------------------------------------------------------------------------------------------
Various problems in the lower
back LOWER BACK PAIN
Location of pain
-Various pains that originate above the waist (or anywhere along
the midline of the back) down to the tailbone below the waist. Pain
may also extend away from this area.
-Sometimes it is only on the outer side of the lower back above
the waist.
Description of pain
-The pain on the outer sides of the lower back may feel achy and
inside the muscles. It may occur after a hard or longer run, after
running hills. It may be on both sides or one.
-Sometimes the back will feel stiff. Other times it will feel achy.
Pain may become sharp or feel like a muscle spasm. A deep burning
has been described as well.
-Sometimes the pain only occurs after working out. Other times it
hurts with daily activity. If it hurts during workouts it is usually
progressing—getting a bit worse.
-The first symptoms occur the morning after a hard workout, making
it difficult to get out of bed.
Basic anatomy
-The back is complex and difficult to diagnose when injured.
-It is difficult to determine whether it is nerve irritation or
simple muscle pain.
-Pain toward the outer back is more likely to be muscular.
Causes
-Mild back soreness related to a hard workout, or change in terrain
is common.
-Posture and running form is a very common cause. Pelvic rotation
is a trigger for either mild nerve pain or muscular pain.
-Unequal leg length and a torqued or turned pelvis is a cause.
-A significant number of people develop changes in the bones of
the spine that increase the pain. This can be arthritis.
-Weak muscles, particularly in the abdominal region, can be a strong
contributor.
Treatment
-Mild muscle pain will get better with rest. Ice and massage help.
-If the pain is stronger or persists, see a doctor.
-X-rays can tell if the the nerves are affected or if the shape
of the spine is normal. They are not always conclusive, but they
can usually highlight serious problems. If the X-rays are fairly
normal, conservative treatment usually works.
-As long as it does not irritate the problem area, begin abdominal
strengthening.
-Evaluate shoes for stability and gait for correct form.
-Seek help from a doctor sooner rather than later for back problems.
Getting an early and accurate diagnosis can prevent needless aggravation
and wasted time. The back is injured often and there are a lot of
treatments available.
-Physical therapy with an emphasis on manual techniques is nearly
always beneficial.
-Specific strengthening exercises may help, and perhaps stretching
(often you will not stretch the back itself). Get guidance from
a specialist before stretching.
-Surgery should be avoided unless years of conservative treatment
has failed. Other treatments such as injections are much safer.
It is best to know why surgery is the best/only option.
Pearls
-For mild arthritic changes, mild disc problems, and recurrent muscular
injury, core muscle strengthening, proper form and correct shoes
can help.
-Many runners with more severe arthritis and damage in the back
are able to continue pain free by incorporating run-walk-run ratios.
-For persistent problems that are not caused by significant changes
in the back bones, Yoga over a long period of time has proven useful.
This must be done carefully and with the advice of the person supervising
the physical therapy portion of the treatment.
-Many people have had to stop running because of back problems,
but some have stopped too soon when a thorough rehabilitation program
could have eliminated their pain.
When to stop training
-Back pain is often a deteriorating condition. If the pain is slight,
and lasts a few days, a careful decrease in mileage and a few days
of rest will eliminate the sympoms. Continue training if the injury
only appears intermittently and shows mild symptoms. Be sure to
start strengthening the abdominal muscles, get a shoe check at a
technical running store, and improve form. As long as the episodes
become further apart and eventually go away, it is fine to continue
training.
-If the pain spreads or worsens, stop training and get help.
Consequences of running/walking through pain
-Mild to moderate back pain during a workout or race is common.
It is usually safe to finish.
-Any back pain that makes it hard to run or especially walk without
limping is a reason to stop training.
-Even if you have been able to continue running with pain, the limping
motion will eventually cause something else to become injured.
Reprinted with Permission: Running
Injuries - Treatment and Prevention by Hannaford & Galloway
See also Healing
Back Pain by Sarno.
--------------------------------------------------------------------------------------------------------------
The Athlete’s Kitchen
Copyright: Nancy
Clark MS RD CSSD April 2010
Electrolytes: What are they?
When he entered my office holding a Gatorade at 9:00 a.m, and mentioned
he wouldn’t be training until 2:00, I wondered why he was
sipping a sports drink right then. His response “For the electrolytes—not
that I even know what electrolytes are…!” Like many
of my clients, this runner was confused about electrolytes: Did
he need them? How to replace them? Are engineered sports foods the
best sources? If you are also confused about this topic, keep reading!
What are electrolytes?
Electrolytes are electrically charged particles that help the body
function normally. Some of the more familiar electrolytes include
sodium, potassium, calcium and magnesium. Calcium and magnesium
help muscles contract and relax. Sodium and potassium help water
stay in the right balance inside and outside of cells. Sodium is
the electrolyte lost in the highest concentration in sweat.
Do active people need extra electrolytes?
If you are a fitness exerciser, you are unlikely to need extra electrolytes
to replace those lost in sweat. If you exercise hard for more than
four hours in the heat (such as triathletes, marathoners and even
tennis players), you may benefit from replacing sodium losses, particularly
if you sweat a lot or have been consuming only plain water or even
a standard sports drink. In that case, salty recovery snacks could
be a smart choice—particularly if you are prone to muscle
cramps.
Potassium deficiency is unlikely to occur in athletes because the
body contains much more potassium than even a marathoner might lose
during a hot, sweaty race. Never the less, you can rule out this
issue by enjoying potassium-rich fruits and vegetables (oranges,
bananas, raisins, potato) and dairy (milk, yogurt). You can easily
replace the 200 to 600 milligrams potassium you might lose in an
hour of hard training by snacking on a medium to large banana (450-600
mg potassium).
To consume the electrolyte calcium, plan to include calcium-rich
foods each day, such as (soy) milk+cereal, yogurt, a (decaf) latte.
For magnesium, as often as possible, enjoy a pile of magnesium-rich
green leafy vegetables, as well as whole grains, nuts, peanut butter,
dried beans and lentils.
Who needs to worry about replacing sodium?
Not many people! When you exercise, you lose some sodium via sweat,
but you are unlikely to deplete your body’s stores under ordinary
conditions. Problems arise when people overhydrate during exercise
with too much plain water or standard sports drink. The very small
amount of sodium in a sports drink is added to enhance fluid retention,
not to replace sodium losses
The concentration of sodium in your blood actually increases during
exercise because you lose proportionately more water than sodium.
Hence, your first need is to replace the fluid. You can easily replace
the 800 mg sodium lost in two pounds of sweat during a hard hour-long
workout by enjoying a recovery snack of chocolate milk and a bagel
with peanut butter.
Keep in mind, most health organizations recommend we reduce our
sodium intake because the typical diet contains too much sodium
for the typical person who is unfit, overfat and at risk for high
blood pressure and stroke.
I am training for an Ironman triathlon. Should I consume
extra sodium?
After extended sweaty exercise, you should plan to replace sodium
if—
1) you are craving salt, and
2) you are covered with a layer of salt on your skin.
Many tired athletes report the salt helps revive them so they feel
better. Plus, it helps with rehydration because it holds water in
your body.
You can also consume salty foods, such as chicken broth or ramen
noodles before extended sweaty exercise, so the sodium will be in
your system, helping to retain fluid and maintain hydration. Experiment
with consuming pre-exercise sodium during training. Some athletes
complain of intestinal upset or heaviness. You are an experiment
of one!
Assuming the longer and harder you exercise, the hungrier you'll
get and the more sodium-containing foods and fluids you'll eat—and
easily consume more than enough electrolytes during and after the
workout. Standard snacks (yogurt, bagels) and meals (pizza, pasta)
have more sodium than you may realize. Nibbling on olives, pickles,
crackers & cheese can easily replace sodium losses. (See the
table and read food labels for sodium content.) As for potassium,
chugging 16-ounces of chocolate milk for a recovery drink more than
replaces the potassium a marathoner might lose.
What about commercial sports foods with sodium?
If you are tempted to replace sodium losses with commercial sports
foods and fluids, note that most of these engineered products are
relatively poor sources of sodium. (See the table below.) Some frugal
ultra-distance athletes simply lick a small packet of salt from
their palm or suck on a boullion cube. Tastes great if you crave
it!
Sodium in Popular Recovery Foods
Food Sodium (mg)
Chicken noodle soup, 1 can Campbell's 2,350
Pizza, 1 small Domino’s cheese 2,330
Ramen noodles, Maruchan, 1 packet 1,580
Spaghetti sauce, 1 cup Ragu 1,160
Boullion, 1 cube Herb-Ox Chicken 1,100
Salt, 1 small packet 590
Pretzels, 1 oz (30 g) Rold Gold thins 560
Bagel, 1 Thomas' New York style (3.7 oz) 540
V-8 Juice, 8 ounces 480
American cheese, 1 slice Kraft 250
SaltStick capsule, 1 215
Cheerios, 1 cup multigrain 200
Yogurt, 6 oz Stonyfield Farms vanilla 115
Bread, 1 slice Pepperidge Farm hearty slices 190
Saltine crackers, 5 180
Potato chips, 20 Lay's 180
Chocolate milk, Nesquik, 8 oz 150
Gatorade, 8 ounces 110
Endurolytes (electrolytes), 1 capsule 100
Powerade, 8 ounces 70
Beer, 12 ounce can 15
Coke, 12 ounce can 10
Orange juice, 8 ounces 5
Potential loss in a 2 hr workout 1,000-2,000
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports
Dietetics) counsels both casual and competitive athletes in her
practice at Healthworks, the premier fitness center in Chestnut
Hill MA (617-383-6100). For help balancing your diet, read her Sports
Nutrition Guidebook and food guides for new runners, marathoners,
and cyclists, available at nancyclarkrd.com.
See also sportsnutritionworkshop.com.
------------------------------------------------------------------------------------------------
See
past issues of this newsletter
Home | Site
Map | Contact Us
About Jeff | Training
| Resources | Nutrition
| Training Groups |
Retreats | Merchandise
Copyright © 2010, JFG, Inc.
Direct comments and questions to gallowayprod@mindspring.com
|
Training Programs
Newsletter
Archives