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Newsletter: Volume 47, April 2003

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Physiology: What Happens Inside When You Run

The best way to understand the training process is to look at the vital processes of the body – at least those that relate directly to running. If you understand some of your body’s inner workings and are sensitive to its needs and states of tiredness, it can perform magnificently for you. Without such sensitivity you can too easily push yourself into pain or injury. It’s often a series of small errors in training that leads to substantial injuries. With a little finetuning, however, most of us can make our training safer and more productive.

The Most Important Training Principle
Most of us know that if we want to improve, we must stress ourselves in some of our training sessions. Exercise stresses the muscles, stimulating them to grow stronger and work more efficiently. Without enough rest after the stress, however, the muscles are driven to exhaustion or injury. Stress must be balanced by rest in sufficient quantity and quality for adequate growth.

Hard or long runs must always be followed by several easy days in which the pace or distance is reduced. In addition, you must build rest weeks into your program: every second or third week, you should automatically reduce total mileage. This gives your muscles the extra time to “catch up.”

Improvement is based upon the quality of your speedwork and the length of your long run. By taking a day off and then running easily between these two “quality days” you will recover, rebuild stronger and reduce the chance of injury. Common mistakes that lead to injury are

• Trying to attain a high mileage level week after week
• Running daily runs too fast
• Not enough rest

What Goes On Inside the Muscle
When most people think of a cell, they generally picture a round basic cell, surrounded by a membrane, with a nucleus at the center – like a bacteria or amoeba seen through a high school microscope. But there are hundreds of millions of cells in the human body, with a variety of functions and a diversity of shapes. The ones we are concerned with here – the skeletal muscle cells – are quite different from skin cells or those round, single-celled organisms studied for their simplicity.

A muscle cell is a fiber, composed of smaller and smaller units of fibers and can run the entire length of the muscle. Picture a length of electrical conduit with bundles of wires inside – the muscle cell is like this. There is an external membrane, the sarcolemma, inside of which there are bundles (myofibrils) of fibers. Also inside the muscle cell are the mitochondria, the “power plants” of the cell, which break down fuel (from food) into usable energy.

What Happens When the Muscle Is Overstressed
Muscles are generally capable of performing the amount of work they have been accustomed to during the previous 7-14 days. Your recent training has developed them to a certain fitness level. If you push beyond this level, you strain the horses that do the actual work – the individual muscle cells.

Cells pushed beyond their capacity are damaged with tears in the membranes. The mitochondria within the cells become swollen and glycogen, the fuel stored within the mitochondria, is often almost depleted.

Galloway’s Book on Running 2nd ed. (Shelter Publications, 2002), pp. 24-25

Running Slow In Order to Run Fast: Steady, relaxed running over several months is not only enjoyable but cuts down on injuries and is the best base for competitive running. Not only can you run slow in order to run fast, but by carefully organizing slow running into a planned schedule, you can probably run faster than ever before. (Galloway’s Book on Running 2nd ed. p. 35)

Jeff’s Upcoming Free Clinics:

April 8 Charlotte, April 10 Denver, April 12 Colorado Springs , April 15 Durango, April 22 Columbus GA, April 24 Sacramento, April 25-26 Big Sur Expo, April 27 San Francisco, April 29 Atlanta Phidippides Sandy Springs, 5:00-7:00, April 30 Atlanta Phidippides Ansley Mall, 5:00-7:00

May 1 Cincinnati, May 2-4 Flying Pig Marathon Expo, May 12 Mahwah, NJ, May 13 NYC , May 15 Raleigh, May 16-17 Bay to Breakers, May 28 Atlanta Phidippides Ansley Mall, 6-8 PM, May 29 Atlanta Phidippides Sandy Springs, 4-6 PM

June 3 Flint, June 15 Dallas
For more info, go to www.JeffGalloway.com.

Jeff Galloway’s Tahoe Retreat - July 11-18 and July 18-20, 2003

Lake Tahoe is perhaps the perfect summer running area. Join Jeff and his guests for a refreshing, invigorating stay in beautiful Squaw Valley at the North Shore of Lake Tahoe. Everyone stays at the comfortable and beautiful Squaw Valley Lodge, with hot tubs, swimming, tennis, health club, etc.

The friendly 2003 presenters include Joe Henderson (Runner's World), Bob Anderson (Stretching), Dr. Gary Moran (Physiology and Strength Training), Sister Marion Irvine (the humorous and inspirational nun who qualified for the Olympic trials at age 54), and Dr. David Hannaford (podiatrist).

July 11-18 $1099 each dbl & $1549 single
July 18-20 $399 each dbl & $499 single

For more info, go to our Tahoe Retreats page or email carol.miller@jeffgalloway.com.

What Benefit Does Running Give, Above Walking?

Because running burns twice as many calories per mile as walking (100 calories/mile vs. 50 calories/mile), you can condense the time spent exercising by running. The greatest benefit, however, is in the increased feeling of well-being and relaxation which running bestows. Many studies have shown that runners have higher levels of the positive attitude traits, and very few negative attitude traits. Running changes us in a positive way.

Jeff Galloway's Running School 2003

It’s not too late to register!
How to enjoy running more while staying injury free. . . for life

May 24 – Jeff Galloway’s Running School in Orange County, CA, Chapman University

May 25 – Jeff Galloway’s Running School in Los Angeles, Hollywood Bowl Cottage

June 14 – Jeff Galloway’s Running School in Dallas, Cooper Aerobics Institute

Atlanta – January 4
San Francisco – January 25
Chicago & NYC – TBA

• Individual running form analysis, with suggestions
• Summary of “The Runner’s Heart” info
• Motivation—goal setting
• Training programs for specific goals
• Motivation, Fat-burning, Injury Prevention
  
• More!

For more info, go to our Running Schools page or contact carol.miller@jeffgalloway.com

Tip of the Month

Coat a pound of asparagus with a tablespoon or two of olive oil. Sprinkle with toasted sesame seeds and roast at 450 degrees for about 10 minutes or until tender. Drizzle with the juice of half a lemon.

(Ed. note: This organization publishes a monthly “healthletter,” which takes an in-depth but very readable look at a particular health issue each month. For instance, in the April issue, the focus is on “Gut Check,” – heartburn (GERD - gastroesophageal reflux disease) ulcers, stomach cancer and diverticular disease. It includes an explanation of what each is and its symptoms and treatment. Plus, there’s a Right Stuff/Food Porn section each month, which gets past advertising hype and gives actual nutritional information on mostly newer products. http://cspinet.org/nah/)

THE ATHLETE'S KITCHEN
Copyright: Nancy Clark, MS, RD, 3/03
Eight Last Minute Nutrition Tips for Endurance Athletes

"I'm in a two-day rugby tournament. I need food help!!"
"This weekend, I'm riding in a 100 mile bike event. What should I eat the day before?"
"For a charity fundraiser, I'm participating in a 24-hour aerobathon. How can I avoid hitting the wall???"

If you have looming in the near future an endurance event––century bike ride, marathon, or any other competition that will tax your endurance, you may be concerned about the best nutritional preparations. The good news is, even if your training is over, you can still significantly enhance your performance with winning food strategies.
Without a doubt, what you eat and drink during the last few days and hours before exhaustive exercise makes a difference. By eating wisely and well, you can enjoy lasting energy without hitting the wall! Here are eight last minute nutrition tips for enhancing endurance.

1. Carbo-load, don't fat-load.
Carbohydrate-rich foods include cereals, fruits, juices, breads, rice, plain baked potatoes and pasta with tomato sauce. Lower carbohydrate choices include donuts, cookies, buttery potatoes, ice cream, cheesy lasagna and pepperoni pizza. These fat-laden foods may taste great and fill your stomach but fat does not get stored as muscle fuel.

2. No last minute hard training.
By resting your muscles and doing very little exercise this pre-event week, your muscles will have the time they need to store the carbohydrates and become fully saturated with glycogen (carbohydrate). You can only fully carbo-load if you stop exercising hard! You can tell if your muscles are well carbo-loaded if you have gained 2 to 4 pounds pre-event. Your muscles store three ounces of water along with each ounce of carbohydrate. (This water will be released during the event and be put to good use.)

3. No last minute dieting.
You can't fully carbo-load your muscles if you are dieting and restricting your calories. You will have greater stamina and endurance if you are well fueled, as compared to the dieter who may be a few pounds lighter but has muscles that are suboptimally carbo-loaded. Remember: you are supposed to gain (water) weight pre-event!

4. Drink extra fluids.
You can tell if you are drinking enough fluids by monitoring your urine. You should be urinating frequently (every 2 to 4 hours); the urine should be clear colored and significant in volume. Juices are a good fluid choice because they provide not only water and carbohydrates but also nutritional value. Save the sports drinks for during the event.

5. Eat tried-and-true foods.
If you drastically change your food choices (such as carbo-load by eating several extra bananas), you may end up with intestinal distress. Simply eat a comfortable portion of the tried-and-true carbohydrates you've enjoyed during training. You need not stuff yourself! If you will be traveling to a far away event, plan ahead so you can maintain a familiar eating schedule despite a crazy travel schedule.

6. Eat a moderate amount of fiber.
If you stuff yourself with lots of white bread, bagels, crackers, pasta and other foods made with refined white flour, you may end up constipated. Include enough fiber to promote regular bowel movements––but not too much fiber or you'll have the opposite problem! Moderate amounts of whole wheat bread, bran cereal, fruits and vegetables are generally good choices. (If you are concerned about diarrhea, limit your intake of high fiber foods and instead consume more of the refined breads and pastas.)

7. Eat the morning of the endurance event.
You'll need this fuel to maintain a normal blood sugar level. Although your muscles are well stocked from the foods you've eaten the past few days, your brain gets fuel only from the limited amount of sugar in your blood. When you nervously toss and turn the night before the event, you can deplete your blood sugar and, unless you eat carbs, you will start the event with low blood sugar. Your performance will go downhill from there...

Plan to replace the energy lost during the (sleepless) night with a light to moderate breakfast as tolerated. This will help you avoid hitting the wall. Stick with tried-and-true pre-exercise foods: cereal, bagels, toast, fruit, energy bars and/or juice. These carb-based foods invest in fueling the brain, as well as staving off hunger. If a pre-event breakfast will likely upset your system, eat extra food the night before. That is, eat your breakfast at 10:00 pm.

8. Consume carbs during the event.
During endurance exercise, you'll have greater stamina if you consume not only water, but also some carbohydrates, such as sports drinks, gels, bananas or dried fruit. You should target about 100 to 250 calories/hour after the first hour to avoid hitting the wall (For example, that's 16 to 32 ounces sports drink/hour.) The slower you run, the more you need to fuel yourself during the event. Some athletes boost their energy intake by drinking diluted juices or defizzed cola; others suck on hard candies or eat chunks of energy bar, animal crackers and other easily chewed and digested foods along the way. Your muscles welcome this food; it gets digested and used for fuel during the event. And hopefully, you will have experimented during training to learn what settles best...

Nancy Clark, MS, RD, nutritionist at SportsMedicine Associates (617-739-2003) in Brookline MA, is author of Nancy Clark's Sports Nutrition Guidebook and her Food Guide for Marathoners: Tips for Everyday Champions ($20), available in our Merchandise section.

Jeff’s Picks

April 21 – Boston Marathon http://www.bostonmarathon.org/
April 27 – Big Sur Marathon in Carmel http://www.bsim.org/

May 4 – Flying Pig Marathon in Cincinnati http://www.flyingpigmarathon.com/
May 4 – Project Bread Walk for Hunger in Boston - http://www.projectbread.org/
May 18 – Bay to Breakers http://www.baytobreakers.com/
May 24 – Jeff Galloway’s Running School in Orange County, CA, Chapman University
May 25 – Jeff Galloway’s Running School in Los Angeles, Hollywood Bowl Cottage

June 14 – Jeff Galloway’s Running School in Dallas, Cooper Aerobics Institute
June 29 – Terry Fox Shore Run in Seattle - http://www.racecenter.com/shorerun/
July 11-18 – Jeff Galloway’s Running Retreat at Lake Tahoe
July 18-20 – Jeff Galloway’s Weekend Running Retreat at Lake Tahoe

August 23 – Crim Festival of Races http://www.crim.org/

September 7 – Chicago Half Marathon http://www.chicagohalfmarathon.com/
September 18 – PROMINA Corporate Run/Walk in Atlanta – http://prominacorporaterunwalk.com/
September 20 – Al’s Memorial Run in Milwaukee – http://www.alsmemorialrun.com

October 26 – USMC Marathon - http://www.marinemarathon.com/therace.html

November 3 – Athens Marathon - http://athensmarathon.com/

December 6 – Enmark Savannah River Bridge Run 5K & 10K http://active.com/event_detail.cfm?event_id=1041897

Speedwork Alternative: Tempo Running

In this training mode, you’re running race pace, or close to it, for segments of about 2-5 minutes. I like to call this type of running “race rehearsal.” It can be used as a replacement for another form of speed training or as an extra speed session for very experienced runners.

Tempo running shouldn’t build up an oxygen debt. You want to stay just below the level of exertion that would produce this. When in doubt, choose a pace that is slightly slower, especially at the beginning of a segment. When veterans use this as an extra speed session, they should never run a total workout distance that is more than about one-third of race distance. If this is a replacement for interval or fartlek training, the total distance could be the same as the distance of the replaced workout.

Galloway’s Book on Running 2nd ed., (Shelter Publications, 2002), p. 75

From May 2003 Runner’s World (pp. 28-30):

“Start Your Engine” – 10 strategies that’ll kick your metabolism into high gear
by Liz Applegate, Ph.D.

Liz gives us a quick explanation of how our bodies burn calories: Resting Metabolic Rate, Thermic effect of food, and Activity. Then she gives us 10 very practical ways to speed up this process.
Here’s an example of how to take advantage of #2:

7. Eat Regularly – Since the “feast-or-famine days” of our distant ancestors, our bodies have become hardwired to conserve calories when faced with a food shortage. So, when you skip meals, your body immediately slows your RMR. And when you skip meals on a regular basis, your RMR may remain permanently low. To keep this from happening, make sure you eat at least three meals a day – every day. And add some healthy snacks as well. Remember: Everytime you eat something, you add fuel to your metabolic fire.

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