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Training & Nutrition Newsletter:
May 2009
Improving the Running & Walking Experience - for you!
See
past issues of this newsletter
May 2009
Run easier and faster. Each week, I do several “hands
on” clinics about form improvement. In our Beach
Retreats, for example, I will individually analyze each person
and give suggestions for improvement. Below you will find some tips
that have helped runners run easier and faster at the same level
of effort.
Deal of the Month: Buy one, get one free! All
purchasers of Galloway
Training Programs will receive my Training
Journal for FREE. Offer expires June 15, 2009. Galloway
Training Programs is our "manual" for our Galloway
groups. It has the latest Run-Walk-Run™ ratios and magic mile
information, with updates in every area of running. It includes
schedules for marathon, half marathon and 10 mile.
Join us at the Beach! Barbara and I invite you
to a beach
retreat: June 23-25 and August 7-9. The sand is beautifully
white, the water emerald, the pool cooling and great for water-running.
In the quiet and relaxed setting you can unwind while learning the
specific things you need for your goals. You'll learn how to use
run-walk-run to enjoy running more than ever. If you want to improve
your speed, I'll show you drills on how to do a hill workout and
individualize your training. Plus, there’s time for individual
running form evaluations. Barbara will go over the nutritional tips
that have made Running
and FatBurning for Women a fast seller. You will have extended
email access to both of us for lingering questions.
A 5 Hour Marathon Using 1-1! Barbara and I just
ran the Big Sur Marathon
and ran with a group of over 70 runners who ran around 5 hours,
using (run a minute and walk a minute). At least half of these folks
were not prepared to run that fast when running more than a minute.
See my latest
blog which describes how this came about.
Time to plan for a Fall or Winter Marathon. More
and more marathons are closing earlier. I would love to see you
at my events: Albuquerque
(9-6), Portland
(10-4), Des
Moines (10-18) Space
Coast (Nov 29), Disney
(1-10-10), 26.2
with Donna (BCM 2-21-10). These are well-run and fun weekends.
Time to get the date on your calendar and your registration completed.
Group Running Is Fun! Running with one or more
people can be a lot more motivating than running alone. Here are
some tips that can help you locate a group, or use your cell phone
to “run” with someone when you're on a tight schedule
or isolated. To set up a Run-Walk-Run™ group in your area,
get in touch with Tim Prefume (Tim@jeffgalloway.com).
Want quick answers to female questions? Most of
the concerns that women have about running and “certain issues”
are not a cause of concern. This is the conclusion drawn as Barbara
and I interviewed a number of woman specialists and compiled the
information in Women's
Complete Guide to Running.
How do you run in the water? In this edition we
have tips on how to run in the water. This is the only cross training
exercise I've found that can improve your running. As a Galloway
Newsletter subscriber you can receive a free gift by using
this link.
Compression sleeves speed recovery and
reduce the chance of cramping, based upon my experience. I wear
my Zensah
calf sleeve on long runs and marathons and long plane flights. My
legs feel better and research shows the circulation and recovery
is faster.
The Mizuno Wave Elixir 4 is reviewed this month
with information about how the WAVE technology reduces weight while
improving performance. I've found the Mizuno
shoes to be at the highest level of quality, and they don't tend
to revise their models every 6 months.
Tip of the month: Do you want to be strong in the
first mile or the last mile? By starting slowly you will save resources
that will be available at the end.
Jeff Galloway
US Olympian
www.JeffGalloway.com,
www.JeffGallowayBlog.com
Follow me on Facebook
and Twitter
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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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Deal of the Month:
Buy one, get one free! All purchasers of Galloway
Training Programs will receive my Training
Journal for FREE. Offer expires June 15, 2009. Galloway
Training Program is our "manual" for our Galloway groups.
It has the latest Run-Walk-Run™ ratios and magic mile information,
with updates in every area of running. It includes schedules for
marathon, half marathon and 10 mile.
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Troubleshooting Form-Related
Injuries
Lower back — forward lean, overstride, too few walk breaks
Neck pain — forward lean
Hamstring pain — striding too long, stretching
Shin pain on front — stride length too long, especially on
downhills
Shin pain on inside — over pronation
Achilles — stretching, speedwork
Calf pain — stretching, speedwork
Knee pain — too few walk breaks, overpronation
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Running form mistakes can aggravate
injuries
The most efficient and gentle running form is a “shuffle."
The feet stay next to the ground, touching lightly with a relatively
short stride. When running at the most relaxed range of shuffling
motion, the ankle mechanism does a great deal of the work, and little
effort is required from the calf muscle. When the bounce off the
ground increases, the foot pushes harder and the stride gets longer,
there are more aches, pains and injuries.
Time goal runners need to run faster, and this means some increase
in stride length, greater bounce and foot pushing. By gradually
increasing the intensity of speed training (with sufficient rest
intervals and rest days between), feet and legs can adapt, but there
is risk of injury. Be sensitive to your weak links and don't keep
running if there is the chance that you may be starting an injury.
Posture is an individual issue. Most of the runners I've worked
with find that an upright posture (like a “puppet on a string”)
is best in all ways. When runners use a forward lean there is a
tendency to develop lower back pain and neck pain. A small minority
of runners naturally run with a forward lean with no problems. In
this case, one should run the way that is most natural.
Suggestions for running smoother, reducing irritation to
weak links
* Feet—low to the ground, using a light touch of the foot.
Try not to bounce more than an inch off the ground. Let your feet
move the way that is natural for them. If you tend to land on your
heel and roll forward, do so. But if you have motion control issues,
a foot device can provide minor correction to bring you into alignment
and avoid irritating a weak link.
* Posture—In general, good upright posture is good running
posture: head over shoulders, over hips as the feet come underneath.
Be a good “puppet on a string”.
* Legs—stay low to the ground, maintaining a gentle stride
that allows your leg muscles to stay relaxed. It's better to have
a shorter stride and focus on quicker turnover if you want to speed
up.
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Cadence
Drill
This is an easy drill that improves the efficiency of running, making
running easier. This drill helps to pull all the elements of good
running form together at the same time. Over the weeks and months,
if you do this drill once every week, you will find that your normal
cadence slowly increases, naturally.
1. Warm up by walking for 5 minutes, and running and walking very
gently for 10 minutes.
2. Start jogging slowly for 1-2 minutes, and then time yourself
for 30 seconds. During this half-minute, count the number of times
your left foot touches.
3. Walk around for a minute or so.
4. On the 2nd-30 second drill, increase the count by 1 or 2.
5. Repeat this 3-7 more times. Each time trying to increase by 1-2
additional counts.
6. If you reach a count that you can’t exceed - just try to
maintain.
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Lake Tahoe
/ Squaw Valley
Picture this!
- Cooling off after a run with a dip in crystal clear Lake Tahoe...
- Sharing the trails with deer and the occasional bear!...
- Engaging in a friendly snowball fight...in July!...
- Running in the Valley enjoying crisp,cool mountain air. There
is NO humidity in Squaw Valley!...
- Enhancing your VO2 Max with an altitude run and THEN being served
award-winning cuisine!...
Sound appealing? It's NOT too late to join Jeff Galloway and his
special guests for a Running
Retreat in beautiful Squaw Valley at the North Shore of Lake
Tahoe, California.
Jeff offers both a week and a weekend option to suit all budgets
and time constraints:
July 10-17, 2009 Week Retreat OR July 17-19, 2009 Weekend
Retreat
Both Retreats begin Friday evening at 5PM with a get acquainted
run/walk and end on the last day after breakfast.
Full
Retreat details. Galloway Training Program members receive a
special discount!
Questions? Email Susan at socks@jeffgalloway.com.
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How To Run In The Water
• Use the deep end of the pool.
• As you go through the motion, your feet should not touch
the bottom.
• If you only have a shallow pool, hold on to the side or
the ladder and extend the body almost parallel to the surface of
the water.
• Your feet should not touch the bottom of the pool, and your
legs should move freely.
• Move your legs in a motion you would use when running: lower
leg extending slightly in front of the knee, with the leg flowing
behind. This extended range of motion, against the water's resistance,
will force the legs and feet to find a more efficient path. The
water running posture can be upright or a slight forward lean.
• An Aquajogger flotation is the best flotation device I've
found: just the right amount of buoyancy, allowing the body to move
freely through the water. The quality of the water running is better
when you don't have to struggle to keep your head above water. Besides,
I'm against drowning.
• For a longer run, go slowly for about the time you would
spend running long.
• For a speed workout, do segments of fast running (so that
you huff and puff) for about the time you would be running on a
speed workout on land. Rest for the amount of time you would rest
between repetitions in a speed workout.
• As with all exercises you have not done recently, you should
ease into water running. On the first workout, do this for 5 minutes.
After a 10-30 minute rest break, you water run for another 5 minutes.
On each successive water run workout, increase each segment by 3
minutes. When you get up to 15 minutes in each segment you can choose
2 x 15 minutes or 1 x 25 minutes.
• One water run a week (10 minutes), is the minimum needed
to keep the running form efficiency improving. To use this minimum,
you need to do this every week.
As a Galloway Newsletter subscriber you can receive a free gift
by using this link: http://www.aquajogger.com/idevaffiliate/idevaffiliate.php?id=150.
AquaJogger’s
Water Running Handbook is now available as a PDF file and can
be downloaded and printed following this link.
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Upcoming Galloway
Training Program Kickoffs/Events
Jacksonville, FL - May 27, 2009
Daytona, FL - May 28, 2009
St. Augustine, FL - May 29, 2009
Dallas, TX - May 30, 2009
Orlando, FL - May 30, 2009
Lakeland, FL - May 31, 2009
Tampa, FL - May 31, 2009
Sarasota, FL - June 1, 2009
Albuquerque, NM - June 7, 2009
Burlington, VT - June 7, 2009
Boulder, CO - June 8, 2009
Denver, CO - June 7, 2009
Atlanta, GA - June 13, 2009
Greenville, MS - June 13, 2009
St. Augustine, FL Getting Started - June 13, 2009
Hartford, CT - June 18, 2009
El Paso, TX - June 20, 2009
Rose City/Lupton area, MI - June 20, 2009
New Braunfels, TX Marathon - June 27, 2009
Get
more info and see the complete list
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Hydration is key during
the summer
As the heat and humidity start to rise here, it's important to remember
how vital hydration is to your body.
Being properly hydrated is a key component for a variety of bodily
functions. It helps aid digestion, assists your kidneys and liver
with the elimination of waste products, and helps lubricate joints.
In addition, it is essential for effective sport performance.
Most importantly, when you become dehydrated, your body can no
longer regulate its temperature effectively. This causes processes
within your body to work less efficiently, resulting in reduced
performance.
In fact, studies have shown that even slight dehydration can negatively
impact performance. A one percent decrease in hydration can lead
to as much as a three percent decline in performance.
If you sweat enough to lose as little as two percent of your body
weight, it results in a drop in blood volume.
This increase in viscosity forces your heart and circulatory system
to work harder in order to keep up the same energy output.
So, both for general health as well as sports performance, it is
vital that you work to stay properly hydrated this summer.
A good rule of thumb for fluid replacement following exercise is
to drink 20-24 ounces of fluid (water or sports drinks) for each
pound lost during exercise.
This will of course vary depending on the individual, but starting
with this guideline will help keep your body running at peak efficiency
all through the summer months!
Sponsored by Phidippides
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Mizuno Products of
the Month
The Wave Elixir 4 is a performance support shoe that provides
a good amount of support but in a light weight package (9.4 men's
and 7.7 women's). The Elixir 4 features a new extremely breathable
upper but also a new support structure in the forefoot to really
lock the foot in and keep it balanced on top of the midsole. The
Elixir 4 also features a new G3 outsole that provides cushioning
and grip while at the same time cutting out some of the weight of
a traditional outsole. This shoe is appropriate for someone that
wants a lighter weight shoe but still needs some pronation support.
The Mizuno Meridian Skirt written by Kelley Johnson of
Mizuno USA
What I love about the Mizuno Meridian Shirt is that it is light
and cool! The inspire short tight underneath takes care of any chaffing
and fits snugly without riding up! I know that most shorts underneath
tend to ride up but these do a great job of staying in place. The
wide waistband also fits very well, and can be comfortably worn
either low or high on the waist. Also there is a hidden pocket perfect
for keys, cards, money or a gel or two. Lastly, and of course most
importantly, it is very cute!
The Meridian Skirt is very versatile and goes well with the Mizuno
Meridian tee, Jinx top, Rider tee, or Creation Singlet.
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Strategies to Eat Better
Copyright: Nancy
Clark, MS RD, The Athlete’s Kitchen, May 2009
Nuts & Runners: Love ‘em or leave ‘em?
Runners commonly have a love-hate relationship with nuts. They
love them, but try to stay away from them. “I don't dare keep
a jar of almonds in my house. I'd end up eating them all and gaining
weight,” complained one runner. Although he knows nuts are
healthful and good for him, the over-ruling perception is nuts are
“sooooo fattening.”
While nuts are indeed a calorie-dense food, the good news is nut-eaters
are not fatter than people who avoid nuts (1). That's because nuts
are satiating; that is, they stay with you and keep you feeling
“fed.” A woman-size handful of nuts (150 to 200 calories)
for an afternoon snack often ends up being lower in calories than
the 100-calorie pack of crackers that leads to another and yet another
100-calorie pack because you are still hungry. Snacks like crackers,
pretzels and rice cakes fail to keep you satiated because they lack
fiber, protein, and fat —and that's what nuts have to offer.
A study with overweight teens highlights this point. The students
were part of “The Family Lifestyle and Over-weight Prevention
Program” in Houston, TX (2). The teens were given a healthy
after school snack to help improve the quality of their diet: nuts
and peanut butter along with fruits and vegetables (such as apple
slices with peanut butter, baby carrots dipped in peanut butter,
trail mix with peanuts and dried fruits). These snacks replaced
the former popular choices of chips and snack cakes. The kids lost
weight and kept it off—and equally important, they liked the
snacks. There’s no denying a plain apple may seem “boring”
and unpopular because it is not substantial enough to satisfy afternoon
hunger. But add some peanut butter, and that apple becomes a welcomed
treat!
When the afternoon munchies strike, I invite you to “go nuts”
(in moderation) and observe the benefits of eating a handful of
nuts. You may well discover you are less hungry for a longer period
of time. While a few rice cakes may fill you for half an hour, a
few nuts might last for 2.5 hours (3).
If you are afraid the “handful” will turn into a “jarful”,
remember the best way to take the power away from a “trouble
food” is to eat it more often. That is, if you end up overeating
nuts (or any food, for that matter), you may be thinking “I
just blew my diet by eating some cashews, so I might as well eat
the whole jar to get rid of them. Then, I can get back on my diet.”
Or, if you are at a social event and end up eating too many peanuts,
you might be thinking “This is my last chance to eat peanuts
before I go back on my diet. I'd better eat them all now because
I shouldn't eat them ever again.”
The solution to over-eating nuts is to change your relationship
with them and acknowledge you like nuts: “I enjoy nuts so
much, I’m going to eat them more often—at every meal
and snack!” That way, you eliminate your fear of being denied
of this favorite food. You won't have to eat the whole jar, because
another jar will be waiting in the pantry. While this might sound
scary to overeaters, the reality is, after three days of eating
nuts at every meal and snack, you likely will be content to cut
back to enjoying nuts once or twice a day and no longer will they
have any power over you.
Which nuts are best?
OK, so now that I have convinced you to include nuts in your sports
snacks (and meals), you might be wondering “What is the best
kind of nut to eat?” That is like asking, “What is the
best fruit to choose?” The answer is, each type of nut offers
its own special health benefits. Almonds have a little more fiber
than cashews; walnuts have a little more polyunsaturated fat than
hazelnuts; peanuts have a little more vitamin E than walnuts—but
no one nut is distinctly superior to another one. So, rather than
get caught up in trying to choose the “best” nut, simply
buy a variety of nuts for a variety of nutrients, flavors, and health-protective
attributes. Enjoy—
• slivered almonds on your morning cereal
• a peanut butter and banana sandwich at lunch. (Now doesn’t
that sound more substantial than yet-another turkey sandwich? Don’t
panic about the calories! Rather, notice how peanut butter will
keep you feeling fed, so you don't end up eating abundant calories
of sweets later in the afternoon.)
• trail mix with cashews and dried fruit in the afternoon
• walnuts in your dinner salad.
What's so healthy about nuts for athletes?
Nuts offer far more than just calories. They are filled with hard-to-get
nutrients that can easily get processed out of refined foods. By
the end of the day, nut eaters tend to have a diet with overall
higher nutrient quality (4). Nuts offer magnesium, niacin, vitamin
E, copper, and manganese, as well as other phytochemicals that are
health protective, like resveratrol (reduces heart disease). All
this means, nuts have a powerful impact on your health.
Nuts protect against the diseases of aging. That is, people who
eat nuts or peanut butter five or more times a week reduce their
risk of heart disease and diabetes by more than 20% (1). That's
impressive! Incorporating some nuts along with your pretzel- or
rice cake snack offers both health and weight-management advantages.
If you are enjoying nuts as a recovery food after a hard run, be
sure to eat some carbs along with the nuts. While the protein and
(healthful) fat in nuts abates hunger and helps build muscles, only
carbs (re)fuel your muscles. Some carb-protein nut combinations
include: peanut butter + banana; nuts + dried fruit; almonds + (packet
of instant) oatmeal.
Nuts offer only a little protein—for example, about 8 grams
in two tablespoons peanut butter (the amount in a typical sandwich).
This is not much, considering the protein needs of most active women
are 60 to 90 grams, and active men may need 80 to 120 grams. Hence,
vegetarian runners need to really eat a lot of nuts and peanut butter
if this is their main source of protein!
Easier yet, boost your protein intake by adding this childhood memory
back into your daily sports diet: a glass of milk along with the
peanut butter sandwich! In general, enjoy nuts, in moderate portions,
as an integral part of your meals and snacks.
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 Guides
for New Runners, and Food Guide for Marathoners are available via
www.nancyclarkrd.com.
See also www.sportsnutritionworkshop.com.
References
1. Sabate J, Ang Y. Nuts and health outcomes: new epidemiological
evidence. Am J Clin Nutr 89(5):1643S-1648S. 2009
2. Johnston C, Tyler C, McFarlin B, Poston W, Haddock C, Reeves
R, Foreyt J. Weight Loss in Overweight Mexican American Children:
A Randomized, Controlled Trial. Pediatrics 120(6)):150-1457, 2007.
3. 1. Kirkmeyer SV, Mattes RD Effects of food attributes on hunger
and food intake. Int'l J Obesity 24 (9):1167-75, 2000.
4. Kris-Etherton PM et al. Improved diet quality with peanut consumption.
J Amer College Nutr. 23(6):660-668, 2004
Sidebar: Calories in Nuts
An ounce of nuts—a woman-size handful or ¼ cup—
offers about 150 to 200 calories. Here’s how nuts compare:
Nut, # per ounce (approx,) Calories/oz, Calories/nut (approx)
Almonds, 28, 170, 6
Cashews, 23, 160, 7
Macademia, 27, 200, 8
Peanuts, 30, 160, 5
Pecans, 15, 200, 13
Walnuts, 14, 185, 13
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past issues of this newsletter
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