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Training & Nutrition Newsletter: February 2007
Improving the Experience - for you!

Thanks to women, the running and walking population is growing by millions each year. While women begin their conditioning programs at all age groupings, starting in the late teens, men tend to wait until after the age of 35 to start. Some of the reasons given for the increase:

1. Women are more interested in their long term health, at all ages. Several women doctors have told me that if running/walking were a pill, it would be the most heavily used medication in history.

2. Women appreciate an efficient way to release stress. Running and walking are two of the best ways to do this.

3. Women naturally enjoy exercise groups. The response to our "Women's Retreat With Chocolate" has demonstrated that women-only weekends are restorative and fun. There are still openings for the March 9-11 session. More info

4. Women tell other women about the things that give them real benefits. The attitude boost and vitality increase after a run/walk is not found in other activities.

5. Women appreciate the time to themselves that a good run/walk provides.

6. Mothers tend to understand the value of being a good role model for children, so they will succeed. The research behind my "Fit Kids - Smarter Kids book shows that parents who exercise tend to produce kids who exercise. Fit kids do better in school, and in life, according to other studies. More info

7. Women support causes that are important to them. The response to the Breast Cancer Marathon/Half Marathon has been amazing. Please mark your calendars for February 17,2008. All of the entry fee is donated to breast cancer research and care. You don't have to fund-raise for this event unless you want to. Just signing up will help us reduce the risk of breast cancer for our children, friends and even ourselves. More info

The response to my new book "A Women's Guide to Running has been overwhelming. This book has woman-specific information on the issues of menstrual periods, osteoporosis, pregnancy, PMS, incontinence, menopause, etc. because in hundreds of emails, you told Barb and I that you wanted this information! More info

To all women exercisers.....THANKS!

Jeff

Jeff Galloway
US Olympian & Advisor to all runners and walkers
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SPECIALS through March 15, 2007

* Purchase any item through our online store by March 15, 2007 and receive a FREE Javette Sample!

* Fit Kids Smarter Kids $2 off more info

* Walking A Complete Guide $2 off more info

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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.

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STRETCHING: Before running? After running? When, then?

Before running?
Most runners think they should stretch just before running. You see them everywhere, legs on benches, leaning against buildings-getting ready to run. I don't recommend this. Just before running, the muscles are tight and may pull or strain easily. You are particularly at risk early in the morning when you're cold and blood flow is minimal. Pushing a cold muscle, tendon or joint often leads to injury.

After running?
Stretching right after running is also a risky proposition. The muscles don't simply stop all activity when you stop running. They are still "revved up" and ready to respond for about 30 minutes; stretching may cause them to spasm. When they are working hard like this, a stretch often activates the stretch reflex - leaving you tighter than before.

When, then?
The best time to stretch is after the body is warmed up, relaxed, and when the blood is moving. Since many runners do stretch incorrectly, it's best to wait and stretch after warming up. Don't stretch to warm the muscles up; it won't work. Stretch in the evening, for example, or throughout the day as you have time. Many of my friends use stretching as a nice way to prepare for sleep.

From Galloway's Book on Running

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HISTORY QUIZ
Sponsored by the "original" Athens Marathon tour--a wonderful enhancing experience!

* In what year was the first Boston Marathon run?

Read more about Athens, Greece trip

-----------------------------------------------------------------------------------------------------------GALLOWAY SUCCESS STORIES

Dear Jeff: When I ran the 1998 Napa Valley Marathon I spotted 2 women running/walking. After quizzing them I found out about the Jeff Galloway run/walk method. Since they finished ahead of me and looking a whole lot better than I did, I knew I had to find out more about Jeff Galloway.

I have subsequently run about 90 marathons using his tried and true method. I finished my 50th state on the 17th of February, 2007 in Myrtle Beach, SC running 2:1's and 1:1's in a time of 5:33.

Since I run about 10 to 14 marathons a year I attribute my success and longevity to Jeff's run/walk method. I have tested different run/walk ratios and for me I have found 2:1's and 1:1's the most effective. I am 59 years old and my goal is to continue run/walk marathons around the country. It is a wonderful way to see this diverse country of ours.

Marathon Pam

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Dear Jeff: I wanted to let you know that the training program paid off for me once again. After suffering an work-related Achilles tendon injury mid-December, I went back your program that has helped me over the last few years.

My goal was a 1:38:15 (7:30 a mile pace). With six weeks to prepare, I focused more on the time spent on the long runs rather than the distance.

On Sunday at the Kaiser Permanente Half Marathon, I ran 1:36:30. It was my second fastest since I turned 50 but more important, I did it without any after effects.

Thanks again.

W.P.

More Success Stories. Send YOUR story to info@jeffgalloway.com and you may be published!

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JEFF'S SCHEDULE of Clinics, Race Expos, Retreats, etc. Jeff's Schedule

Running Schools Running School Info
- March: Chicago, Denver, Houston, Los Angeles, Rome GA
- April: Atlanta, Dallas, Big Sur, Burlingame, Milwaukee, Sarasota, Washington DC
- May: Cleveland, Raleigh

Beach Retreats Beach Retreat Info
* February 23-25, 2007 "Fat Burning and Getting Faster"
* March 9-11, 2007 Women’s Running (and Chocolate) Weekend

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GALLOWAY TRAINING PROGRAM KICKOFFS More info

March: Chicago, Denver, Houston, L.A., Savannah, Valparaiso
April: Atlanta Full, Baltimore, Charlotte, Cincinnati, L.A., Lakeland FL, Metro DC, Milwaukee, Sarasota, Tampa
May: Guaynabo Puerto Rico, Raleigh, Cincinnati, New York
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THE SECRET TO IMPROVEMENT
You cannot improve if you cannot run. The single greatest cause of improvement is remaining injury-free. If you're like most runners, you push it to the limit, and then Mother Nature steps in and forces you to rest. This slows your progress, for you must rebuild after each "down" period. But if you build rest into your training program you can avoid injuries and interruptions in your progress.

HOW MANY DAYS PER WEEK?
Research has shown that you need at least three days of running per week for sustained improvement. One or two days do comparatively little for you. At three days the improvement curve rises dramatically. Each day thereafter, improvement continues, but at a decreasing rate.

Those who run three days a week almost never get injured. When you consider the virtual certainty of injury from the six- or seven-day running week, even those with time goals should calculate the risks carefully before running more than five days.

Most runners can reach most of their goals by running 3-4 days a week. If you want more mileage, you can break up the mileage into two sessions on your running days.

From Galloway's Book on Running

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JEFF'S RACE PICKS
LA Marathon Mar 4
Big Sur Marathon Apr 29
Cleveland Marathon May 20
KP Corporate Run/Walk Atlanta Sept 27
Portland Marathon Oct 7
Des Moines Marathon Oct 21
Marine Corps Marathon Oct 27
Athens, Greece Marathon Nov 4
Breast Cancer Marathon, Jacksonville Feb 17, 2008

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THE ATHLETE'S KITCHEN
Copyright: Nancy Clark, MS, RD, CSSD
www.NancyClarkRd.com

Organic Foods for Runners?

Organic foods–are they better, safer, more nutritious? That's what many runners want to know. After all, when you are training hard to enhance your performance, you might as well enhance your health at the same time—and that means eating wisely and well. Questions arise: should eating organic foods be a part of your sports diet? This article addresses some questions runners commonly ask about whether or not to go organic.

The meaning of organic
To start, what does “organic” actually mean? Organic refers to the way farmers grow and process fruits, vegetables, grains, meat, poultry, eggs and dairy products. Only foods that are grown and processed according to USDA organic standards can be labeled “organic”. (Note: The food label terms “natural”, “hormone free” or “free-range” do not necessarily mean “organic”.) Organic farming practices are designed to conserve soil and water and to reduce pollution. For example, organic farmers do not use chemical fertilizers, insecticides or weed killers on crops. Nor do they use growth hormones, antibiotics and medications to enhance animal growth and prevent disease.

Why go organic?
Organic fruits and vegetables can cost about 30% more than standard produce, if not more. If you are a hungry runner who requires a lot of food, you might be wondering: Are organic products worth the extra cost? In terms of taste, some runners claim organic foods taste better. Taste is subjective and may relate to the fact freshly grown foods have more flavor. In terms of nutrition, some research suggests organic foods may have slightly more minerals and antioxidants than conventionally grown counterparts, but the differences are insignificant. You could adjust for the difference by simply eating, let’s say, a larger portion of conventionally grown broccoli.
One important reason to buy organic—preferably locally grown organic—is to help sustain the earth and replenish its resources. Buying locally grown foods supports the small farmers and helps them earn a better living from their farmland. Otherwise, farmers can easily be tempted to sell their land for house lots or industrial parks—and there goes more beautiful open green space.
Yet, if you buy organic foods from a large grocery store chain, you should think about the whole picture. Because organic fruits, for example, are in big demand, they may need to be transported for thousands of miles, let’s say from California to Massachusetts. This transportation process consumes fuel, pollutes the air—and hinders the establishment of a better environment. Does this really fit the ideal vision of “organic”? The compromise is to buy locally grown produce whenever possible. To find the farm stands in your area, visit www.localharvest.com.

A second potential reason to choose organic relates to reducing the pesticide content in your body and the potential risk of cancer and birth defects. The Environmental Protection Agency (www.EPA.gov) has established standards that require a 100- to 1,000-fold margin of safety for pesticide residues. They have set limits based on scientific data that indicates a pesticide will not cause “unreasonable risk to human health.” According to Richard Bonanno, PhD, agricultural expert at University of Massachusetts-Amherst and a farmer himself, 65% to 75% of conventionally grown produce has no detectible pesticides. (When used properly and applied at the right times, pesticides degrade and become inert.) Results of testing vegetables from farms in Massachusetts showed no pesticide residues in 100% of the samples. Bonanno reports only 0.5% of conventionally grown foods (but 3-4% of imported foods) are above EPA standards. A 2005 survey revealed pesticide residue exceeding the tolerance was only 0.2%, based on 13,621 food samples. (1) Yet, watchdog groups such as www.beyondpesticides.org and www.foodnews.org wave red flags and remind us, for example, that small amounts of pesticides can accumulate in the body. This may be of particular concern during vulnerable periods of growth, such as with young children.

Conflicting values
Clearly, whether or not to buy organic foods becomes a matter of personal values. Bonanno sees “organic”, in part, as a marketing ploy, with organic foods portrayed as being safer and better. He argues we do not have a two-tier food system in the US--with wealthier people who can afford to buy organic foods being the recipients of safer foods.

Options
So what's a hungry but poor runner to do?
• Eat a variety of foods, to minimize exposure to a specific pesticide residue.
• Carefully wash and rinse fruits and vegetables under running water; this can remove 99% of any pesticide residue (depending on the food and the pesticide).
• Peel fruits, such as apples, potatoes, carrots and pears (but then, you also peel off important nutrients).
• Remove the tops and outer portions of celery, lettuce and cabbage.
• For peace of mind, buy organic versions of the foods you eat most often, such as organic apples if you are a five-a-day apple eater.
• Sometimes (if not all the time), buy organic versions of the fruits and veggies that are known to have the highest pesticide residue, even after having been washed. According to the Environmental Working Group (www.foodnews.org), the “Dirty Dozen” includes these fruits: apples, cherries, imported grapes, nectarines, peaches, pears, strawberries, red raspberries; and these vegetables: potato, bell peppers, celery, spinach.
• Save money by choosing conventionally grown versions of the “Clean Dozen” (with little or no pesticide residue): banana, kiwi, pineapple, mango, papaya (note that foods like papaya, mango and banana have their own protective shell, so this reduces pesticide exposure on the flesh of the fruit); asparagus, avocado, broccoli, cauliflower, onion, sweet corn, and green peas. (For a complete list of 43 fruits and veggies, see www.foodnews.org.)

When all is said and done, whether or not to make the extra shopping trip and pay the higher price is an individual decision. But for runners who are concerned about the environment, there’s no question that buying organic foods help save the small farms—and the future of our planet.

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports
Dietetics) counsels casual & competitive athletes at Healthworks (617-383-6100), the premier fitness center in Chestnut Hill MA. Her Sports Nutrition Guidebook, Food Guide for Marathoners and Cyclist’s Food Guide are available via www.nancyclarkrd.com.

Reference
1.USDA Pesticide Data Program, Annual Summary for Calendar Year 2005, page 31
www.ams.usda.gov/science/pdp/Status.htm

For additional information
Agricultural Marketing Service of the US Department of Agriculture
Pesticide Data Program
www.ams.usda.gov/science/pdp/

Beyond Pesticides (formerly the National Commission Against the Misuse of Pesticides)
www.beyondpesticides.org

Environmental Protection Agency (EPA)
www.EPA.gov/pesticides

Environmental Working Group
www.ewg.org
www.foodnews.org

Nancy Clark, MS, RD, CSSD is board Certified as a Specialist in Sports Dietetics. She counsels causal and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). She is author of the best selling Nancy Clark’s Sports Nutrition Guidebook, her Food Guide for Marathoners, and her Cyclist’s Food Guide, available at www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.

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