Newsletter: Volume 34, January 2002
Jeff Galloway's Training Journal -- for the New Year - $11.95
GALLOWAY'S BOOK ON RUNNING -- running resource book - $11.95
Breaking the Tape -- 1-hour video by Jeff Galloway - $16.50
Sale prices good through January 31.
Healthy New Year!!!
It amazes me how good I can feel just five to seven minutes into
an easy run. The vitality and attitude boost even when walking or
jogging very slowly will enhance your life. Just get that body in
motion and you'll have a better day, every day!
- Even if you have only five minutes, do it‹you'll feel better.
- Slower is better at the beginning of every run.
- If you can't run, walk.
Weight Management Update
The Athlete's Kitchen
Copyright: Nancy Clark, November 2001
Recently I've had the opportunity to attend some conferences that
have addressed weight management issues. The following nutrition
news compiles some of the latest thinking about weight management,
be you too fat or too thin.
What's the best way to lose weight?
Whether you want to lose 10 pounds or 100, the burning question
remains unanswered: What's the best way to lose weight? Many dieters
and health conscious people choose to lose weight by attempting
to reduce their dietary fat intake. Yet, they commonly have trouble
adhering to a low-fat diet. According to a report from the Women's
Health Initiative (a national study of diet and health interactions
in 98,700 women), the biggest challenges with maintaining a low-fat
diet relate to eating out, celebrations, travel and holidays.
One strategy that can help you maintain a low(er) fat diet is to
plan ahead and visualize yourself managing social situations appropriately.
For example, if you will be traveling to holiday gatherings, be
1) Arrive not very hungry. If you arrive too hungry, you may succumb
to the intense drive to eat and eat everything in site--including
too many high-fat goodies.
2) Eat special treats slowly and mindfully. By chewing slowly, tasting
each mouthful and savoring the food's wonderful flavor and texture,
you'll be content to eat less. Yet, you'll enjoy more pleasure than
if you'd gobbled the food mindlessly.
Low-fat diets offer one approach to weight loss; high protein diets
offer another. Researchers at Ball State University in Muncie, IN
studied 59 overweight and obese women who ate either
1) a high protein, high-fat diet (similar to that promoted by Dr.
2) a high carb, low-fat diet, or
3) a 1,200 calorie diet with standard proportions of protein, carbs
All three diet groups lost about 9 pounds in 12 weeks, with no significant
difference among the groups. As happens in "real life," the number
of dieters who dropped out of the study was high; only 54% of the
women completed the study. (The drop out rate was similar among
the 3 groups.) These results, reported at the American Dietetic
Association's annual convention, indicate a high protein diet is
NOT more effective than a high carb, low fat diet.
The bottom line: to lose weight, you simply need to create a calorie
deficit by eating slightly smaller portions of your standard foods.
You can do the math: One pound of fat equates to 3,500 calories.
By eating only 100 fewer calories per day, you can save 36,500 calories
per year...and lose 10 pounds of body fat by simply eating the equivalent
of 2 fewer Oreos per day. Sound reasonable?
Is there good weight management info on the Internet?
Internet diets are gaining in popularity because the participants
enjoy being anonymous and feel freedom from the shame and guilt
that often accompanies talking about weight issues in public (such
as happens at group meetings). Yet, Internet drop out rates are
still high. Shape up America (www.shapeup.org) sponsored a weight
loss program. The majority of participants who registered were sedentary,
obese, ages 45-54, and joined because they "wanted to feel more
attractive." The drop out rate was huge (93% in one week). When
iVillage.com (a large website devoted to women's issues) sponsored
a 6-week "Lose it for Good" challenge that included menus, exercise
plans and motivational tips, over 32,500 people participated in
the program. Yet, the group lost only 7,000 pounds--less than 1/4
lb. per person in 6 weeks. This raises questions about the effectiveness
of the program or the readiness of the participants to lose weight.
Remember: Everyone always wants to lose weight--but are you ready
to lose weight? That is, you need energy to eat less and/or exercise
a little more to create a calorie deficit. If your energy is going
towards coping with terrorism, worrying about job layoffs or suffering
from illness or injury, you may lack the energy you need to push
yourself away from the dinner table. Food, after all, has a calming
When you overeat because you are stressed, you are only trying
to be nice to yourself; food alters your brain chemistry and this
can put you in a happier mood--for the moment, that is. In the long
run, this inappropriate coping skill will leave you even more stressed
and depressed from the weight gain. Hence, learning how to manage
stress without food is the obvious solution.
Instructors from the Mind/Body Medical Institute in Boston suggest
taking three deep, slow breaths--breathe in peace, breathe out stress--to
dissipate stress. Meditation can also be helpful. Calm your mind
by sitting in a comfortable position and focusing on the word ocean.
Slowly inhale on O and exhale on CEAN. Soon the calm vision of ocean
waves can help soothe your nerves--and perhaps save you some calories.
Q: I'm worried about my daughter who runs a lot and has
gotten too thin, to the point she has stopped menstruating. Is this
Nancy: Loss of menstrual periods (amenorrhea) is indeed
an abnormal and unhealthy condition associated with eating too little
to support normal body functioning. Amenorrhea leads to poor bone
health. (The hormones involved in regular menstruation are important
for optimizing bone density.) Amenorrheic athletes commonly have
low bone density --and a 4.5 higher risk of suffering a stress fracture
because their bones are weakened. Plus, these athletes face a grim
future as they age. When a teenage athlete has the bones of a 60
year old woman, severe osteoporosis looms in the near future....
Although taking birth control pills has been deemed a way to protect
bone health, the current research indicates otherwise. Speaking
at a conference sponsored by Massachusetts General Hospital's Eating
Disorders Program, Karen Miller MD shared the results of her bone
research: the birth control pill has little impact on bone health
in very thin women with amenorrhea. The better solution is to eat
enough to support normal body functions. Female athletes who seek
"the perfectly lean body" fail to understand that the thinnest athlete
is not the best athlete. Thin athletes with stress fractures are
not helpful to their team.
Nancy Clark, MS, RD counsels clients privately at SportsMedicine
Associates in Brookline MA. Her best seller Nancy Clark's Sports
Nutrition Guidebook, 2nd Edition is available at www.nancyclarkrd.com
or by sending $23 to Sports Nutrition Services, 830 Boylston St.
#205, Brookline MA 02467
Jeff lists 25 ideas for cheerful winter running in the December,
2001 Runner's World, p. 34. www.runnersworld.com
NEW YEAR'S RESOLUTION DISCOUNTS:
- TAHOE RUNNING RETREAT in July, 2002 up to $50 off
- Learn, be inspired, enjoy running, hikes, ski lodge
- Club Galloway membership save $10, regularly $49
- Jeff Galloway's Training Program - $10 off
for more information on these discounted items.
Winter Running Apparel
When running in cold and sometimes wet weather, the primary goal
is to wear clothing that will keep you warm and dry. The following
points will guide you in determining your individual needs are and
how to select the appropriate apparel and accessories.
#1 What is cold? The answer will be different from one person
to the next. Many runners use 40ƒ as the point when they change
from shorts to tights and/or short sleeves to long, while others
are cold when the temperatures drop below 60ƒ. The key is to be
warm enough to keep the muscles from tightening up. In dressing
for a cold day the rule of thumb is to check the temperature/wind-chill
and add 15-20ƒ to that mark and dress for that. If you are comfortable
when you walk out the door, you will soon realize you are overdressed
for running. Overdressing can be more disastrous than underdressing
because even technical clothes have a limit to how quickly they
can wick. This increases your risk of dehydrating on long runs.
#2 Eliminate use of cotton. Technical running clothes have
an advantage by being able to wick moisture away from the skin over
50% faster than cotton. Polyester and nylon are the two most commonly
used fabrics and can be made into specialized weaves that promote
wicking and evaporation. Examples of these fabrics are coolmax,
capilene, polypropylene, thermax, dryline/drylete, and the list
#3 Dress in layers. There are two levels of dressing for
cool to cold temperatures. The first is the use of a baselayer;
this is the wicking layer and can be used by itself on cool to moderate
days or as the underlayer on the cold days. The second level is
a shell (vest or jacket) that protects from wind and rain/snow.
Microfiber shells provide protection in a light rain and wind by
using a tight weave of fibers that allows heat to escape and keeps
large rain drops out. Some shells are treated to add to their water
repellency or a laminate is attached to the shell to make them waterproof
such as Gore-Tex. The greater protection you get from rain, the
less breathable the shell becomes. Breathability is the key factor
for winter weather in humid climates.
#4. Keep head and hands covered. Over 50% of heat is lost
through the head, making it important to keep covered on cold days.
Ears tend to be most vulnerable so headbands that cover the ears
are the most commonly used head gear. Beyond headbands, head coverage
ranges from mesh to fleece caps. In terms of handgear, most runners
use lightweight gloves, more commonly know as glove liners. For
cold sensitive runners or those with circulation problems, fleece
gloves or mitts with added layers or windproof properties are beneficial.
One other key accessory (more so for men that women) are technical
briefs especially with wind blocking for extremely cold days.
Running specialty stores are great resources for providing runners
with the latest in technical apparel. The key is to assess the weather
conditions (cold, wind, humidity & precipitation) and to know how
your body deals with these conditions. You can then increase your
chances of a warm and dry run.
Teresa Gibreal, Phidippides Running Center, Atlanta
Insulin: Friend or Foe? Part
By Matt Fitzgerald
Last month I wrote about the beneficial effects of insulin release
on running performance. Now I'd like to talk about the beneficial
effects of insulin release on post-run recovery.
Insulin release offers three benefits in relation to recovery:
as it accelerates muscle glycogen replenishment, reduces muscle
tissue stress, and stimulates the rebuilding of muscle protein.
These effects are mediated by the ability of insulin to deliver
glucose to the muscles, where it is stored as glycogen, and the
ability of insulin to blunt the damaging effects of another hormone,
Studies have shown that runners in heavy training often fail to
completely restock muscle glycogen between workouts. This decreases
performance. In order to ensure complete restoration of energy,
it is essential to consume carbohydrate and stimulate insulin release
within 30 minutes of completing exercise. Glycogen synthesis in
the two-hour period post-exercise proceeds two to three times faster
than normal. If a carbohydrate supplement is not consumed during
this period of time, the muscle will become insensitive to insulin
and the rate of glycogen recovery will be significantly slowed.
Vigorous exercise causes the release of cortisol, which can severely
hamper muscle recovery by reducing the amount of amino acids transported
into the muscles and thereby slowing down the rebuilding of muscle
protein. Insulin, which, again, is released when we consume carbohydrate,
blunts the release of cortisol and accelerates the transport of
amino acids into the muscles, thereby allowing tissue rebuilding
to proceed more rapidly.
The most efficient way to kick-start the recovery process following
exercise is to consume a sports drink that is formulated to maximize
insulin release. Research has shown that a four to one ratio of
carbohydrate to protein is most desirable because it stimulates
the strongest possible insulin response, leading to faster glycogen
restocking and protein rebuilding. In recent tests, a sports drink
containing carbohydrate and protein in a 4 to 1 ratio (Endurox R4)
increased insulin levels 70% more than a conventional sports drink
that contained no protein. It also reduced post-exercise muscle
damage by 36% and increased endurance by 55% in the next workout.
While a runner's normal diet should be rich in low-glycemic carbohydrates
(such as whole grains) that produce a small insulin response and
long-lasting energy, during and after workouts, insulin is a friend,
not a foe, to runners. Maximizing insulin release during exercise
delivers energy quickly to working muscles. Maximizing insulin release
immediately following exercise enhances various facets of muscle
IMMUNE BUILDING - THE NATURAL
Why not strengthen your immune system before winter cold and flu
season? Here are ways to build up your immune system:
1. EAT A WELL BALANCED PLANT-BASED DIET
2. AVOID STRESS AND GET PLENTY OF REST
3. EXERCISE REGULARLY
4. DRINK 6-8 GLASSES OF WATER every day
5. CONSIDER SUPPLEMENTS like: vitamin C and magnesium
6. SPICE up your life. Curry, ginger and garlic fight off bacteria,
warm up chilled muscles and increase blood circulation.
7. WASH YOUR HANDS & clean your telephone receiver and computer
keyboard with disinfectant.
8. HAVE SEX - A recent study by researchers at Wilkes University
suggested that sex strengthens the immune system. Couples who made
love once or twice a week had 29% higher levels of immunoglobulin
GOODIES NEWS: Healthy Food Should Taste GOOD! ISSN: 1532-5482,
Editor: Linda Randall Publisher: Good Stuff Delicious Nutrition,
"Don't Let Your Luck
Run Out Run Defensively"
by John Kelling from American Running Association's Running & Fit
News (November, 2001), www.americanrunning.org Mr. Kelling gives
us several suggestions on how to make our in-the-dark runs safer,
- Wear reflective vests and outerwear, flashing lights and neon
colors. Leave the dark colors at home.
- Always run facing traffic.
- Focus particularly on the driver of the oncoming vehicle, watching
for cell phone users, animated talkers, and drivers cutting corners
or otherwise driving aggressively. Notice whether the driver is
looking at you. If not, you're effectively invisible.
- Stay alert to the traffic dynamics.
- Reinforce good driving behavior by acknowledging when drivers
move over to give you room or are courteous to you as you run.
Wave and smile to let them know you appreciate the thoughtfulness.
- Consider the conditions before you choose a route.
- Intersections are particularly dangerous.
- Avoid running on roads when the sun is low behind you.
- If the unthinkable happens and you can't get out of the way
jump. If your feet are on the ground at the point of contact
the consequences may be far worse than if you jump. With your
feet in the air, you will likely go over the vehicle rather than
under it, which is a real advantage under the circumstances.
He also points out that . . . road running is inherently dangerous.
Your best chance to avoid injury is to practice defensive running,
anticipating the possibilities long before they are out of your
from Runner's World Extr@ for Friday, December 14, 2001
"If you hate running in the cold weather, here's a tip that might
help: Toss your running gear in the dryer for few minutes before
getting dressed. Then you'll feel nice and toasty when you start
your run." - Beth Moxey Eck, Runner's World senior editor See Jeff's
article in the January issue of Runner's World: Runner's Six-Pack
six running components to help you run faster and easier by spring
Jeff Galloway's 2002 Schedule
Walt Disney World Marathon
Phidippides Grand Re-opening, Ansley Mall
Training Program Clinic All About Running & Walking 520/469-7084
Compaq Houston Marathon
Friday, 4:00 clinic Saturday, 11:00 clinic www.compaqhoustonmarathon.com
Clinics at The Sports Basement, 10:00 and 11:00 http://www.sportsbasement.com/
The Home Depot San Francisco Half Marathon www.rhodyco.com/events.htm
Green Bay Marathon clinic http://www.greenbaymarathon.com/
National Training Program Directors Meeting
Gwinnett Training Program Form Clinic
Training Program Kickoffs
The Home Depot LA Philharmonic Run www.laphil.org
Training Program Kickoff
- Acceleration-Gliders by Jeff Galloway
- Article by Nancy Clark
- Monthly sale items
- A partial list of Spring marathons and half marathons
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