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Training & Nutrition Newsletter:
February 2008 See past issues of this newsletter
I'm in Florida this month doing the thing I enjoy
more than anything: conducting energizing retreats
that are full of information and fun. This month we have two sessions
and will individually help individuals set up a training schedule
for any goal this year. My wife Barbara and I will also help each
participant with nutritional issues, free websites, tasty snacks
that help with fat-burning meal planning and much more. It's not
too late to register for the two weekend
retreats in February and the one in March!
------------------------------------------------------------------------------------------------------------------ A new networking/info site for runners? Upcoming Running Schools more
info ------------------------------------------------------------------------------------------------------------------ Come join Jeff, his family, and his guest speakers in beautiful
Squaw Valley/Lake Tahoe. Jeff offers both a week and weekend option.
Dates are July 11-18, 2008 and July 18-20, 2008. Prices include
all meals for the weekend and most meals for the week, all seminars,
and lodging. Double and single rooming options available. Click
here
for all details and prices. Email socks@jeffgalloway.com for more
info. ---------------------------------------------------------------------------------------------------------------- Jeff Galloway started Phidippides in order to combine state-of-the-art product with the expert guidance in the selection of running shoes, apparel, and accessories for all runners and walkers. This philosophy has continued for 32 years. All staff members are runners-- of varying backgrounds and abilities--so they can easily relate to your questions and concerns. Please feel free to contact us with any running related questions (404) 875-4268 or on the web at www.phidippides.com. ---------------------------------------------------------------------------------------------------------------- - From Women's Complete Guide to Running by Jeff Galloway ------------------------------------------------------------------------------------------------------------ 1. Exercising too hard or too long Don't let running be stressful to you. Some kids get too obsessed
about getting their exercise-or keeping up with kids that are currently
in better shape. This adds stress. Relax and let your run diffuse
some of the other tensions in your life. ----------------------------------------------------------------------------------------------------------------- Walking form is usually not an issue when walking at a gentle, rolling pace. But every year, there are runners who get injured because they are walking in a way that aggravates some area of the foot or leg. Most of these problems come from trying to walk too fast, with too long a stride, or from using a race-walking or power-walking technique. 1. Avoid a long walking stride. --------------------------------------------------------------------------------------------------------------- To get faster, you must push beyond your current performance capacity. Be careful! Even a small amount over your speed limit can result in longer recovery or injury. The secret is to push only a little harder each workout, then rest enough so the systems can rebound and improve. Gradual and gentle increases are always better because you are more likely to sustain continuous and long-term improvement. - From 5K and 10K Running by Jeff Galloway --------------------------------------------------------------------------------------------------------------- --------------------------------------------------------------------------------------------------------------- HILL TRAINING RULES - From Galloway Training Programs by Jeff Galloway -------------------------------------------------------------------------------------------------------------------- STRATEGIES TO EAT BETTER More often than not, athletes ask me “What is a well balanced
diet? What should I be eating to help me perform at my best?”
They feel overwhelmed by the seemingly endless list of nutrition
don'ts. Don't eat white sugar, white bread, processed foods, fast
foods, french fries, soda, salt, trans fats, butter, eggs, red meat...
You’ve heard it all, I’m sure. • Eat at least three kinds of nutrient-dense food
at each meal. Don't eat just one food per meal, such as
a bagel for breakfast. Add two more foods: peanut butter and lowfat
milk. Don't choose just a salad for lunch. Add grilled chicken and
a crusty whole grain roll. For dinner, enjoy pasta with tomato sauce
and ground turkey. Two-thirds of the meal should be whole grains,
vegetables, and fruits, and one-third lowfat meats, dairy, beans
or other protein-rich foods. • Eat “closer to the earth” by choosing more foods in their natural state. For instance, choose oranges rather than orange juice; orange juice rather than sports drink; whole-wheat bread rather than white bread; baked potatoes rather than french fries. Foods in their natural (or lightly processed) state offer more nutritional value and less sodium, trans fat, and other health-eroding ingredients. You’ll find these foods along the perimeter of the grocery store: fresh produce, lean meats, lowfat dairy, whole grain breads. If possible, choose locally grown foods that support your local farmer and require less fuel for transportation to the market. • Fuel your body on a regular schedule, eating even-sized
meals every four hours. For example, a reducing diet (non-dieters
need another 100-200 calories per meal) might be: • Honor hunger. Eat when you are hungry,
and then stop eating when you feel content. Hunger is simply a request
for fuel; your body is telling you it burned off what you gave it
and needs a refill. To disregard hunger is abusive. Just as you
would not withhold food from a hungry infant, you should not withhold
food from your hungry body. If you do, you will start to crave sweets
(a physiological response to calorie deprivation) and end up eating
“junk”. • Think moderation. Rather than categorize a food as being good or bad for your health, think about moderation, and aim for a diet that offers 85 to 90 percent quality foods and 10 to 15 percent foods with fewer nutritional merits. Enjoy a foundation of healthful foods, but don't deprive yourself of enjoyable foods. This way, even soda pop and chips, if desired, can fit into a nourishing food plan. You just need to balance the “junk” with healthier choices throughout the rest of the day. That is, you can compensate for an occasional greasy sausage and biscuit breakfast by selecting a low-fat turkey sandwich lunch and a grilled fish dinner. • Take mealtimes seriously. If you can find
the time to train hard, you can also find the time to fuel right.
In fact, competitive athletes who don’t show up for meals
might as well not show up for training. You’ll lose your edge
with hit or miss fueling, but you’ll always win with good
nutrition! 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). Her Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via nancyclarkrd.com. See also sportsnutritionworkshop.com. ------------------------------------------------------------------------------------------------
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