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Newsletter Archives: Volume17, May 2000
There's good and bad news about running in the heat. First, the bad news: when the temperature rises above 55 degrees F (10 degrees C), you're going to run slower and feel worse than you will at lower temperatures. But by gradually preparing yourself for increased temperatures and taking action from the beginning of hot weather runs, you'll get a welcome dose of the good news. You'll learn how to hydrate yourself, what to wear, and when and how much your body can take in hot weather, all of which will help you recover faster and run better than others of your ability on hot days. While even the most heat-trained runners won't run as fast on hot days as on cold ones, they won't slow down as much nor will they feel as much discomfort. Note: Be sure to read (pages 189-190 in Jeff Galloway's new Marathon!) Heat Disease Alert. Many runners get into serious trouble even on moderately warm days without knowing it. Mark this section and revisit it several times during the warm season of the year. Anyone who has heart disease risk factors or suspicions of these should talk to a doctor trained in exercise before continuing. Until the temperature rises to about 65 degrees F, most runners don't notice much heat build-up, even though it is already putting extra burdens on the system. It takes most folks about 30 to 45 minutes of running (with or without walk breaks) to feel warm. But soon after that, if the temperature is above about 62 degrees F, you're suddenly hot and sweating. On runs and especially races under those conditions, most runners have to force themselves to slow down. It's just too easy to start faster than you should when it's 60 to 69 degrees F because it feels cool at first. As the mercury rises above 65 degrees F, your body can't get rid of the heat build-up. This causes a rise in core body temperature, leading to an early depletion of fluids through sweating. The internal temperature rise also triggers rapid dispersion of blood into the capillaries of the skin, reducing the amount of that vital fluid that is available to the exercising muscles. Just when these workhorses are being pushed to top capacity, they are receiving less oxygen and nutrients due to reduced blood flow. What used to be a river becomes a creek and can't remove the waste products of exercise (such as lactic acid). As these accumulate, your muscles slow down. Even the most heat-conditioned athletes will record slower times in warm weather. The faster you run in hot weather, especially from the beginning, the longer it takes to recover. But it's also possible to take action from the start of the run to reduce muscle damage speed recovery and even lower your time in warm weather races. Humidity. The higher the humidity, the quicker you'll feel the effect of the heat and the more difficult it will be to continue. Watch the weather reports and install a temperature and humidity gauge at your house. After a while, you'll learn the combination of the two which causes you discomfort so that you can avoid the times of the day when those conditions arise. Body Fat. The more body fat you have, the worse you'll feel as the temperature rises. I don't have any research on this, but my experice tells me that for every increase of five percent in body fat, the effects of heat and humidity are felt three to five minutes sooner. For example, if a runner with 12 percent body fat feels severe heat discomfort at 45 minutes of running, then a 22 percent runner feels it around 35 minutes, and a 32 percent runner feels it around 25 minutes. Body fat acts like a blanket to hold heat in. It does too good a job during the summer The best time for hot weather running is before the sun comes up. The more you can run before sunrise, the cooler you will feel, relative to how you'll feel later in the day. The second best time to run, by the way, is right after sunrise, unless the temperature cools off dramatically at sunset, then that time period would present a great opportunity. In humid areas, however, it usually doesn't cool down much after sunset. from the new Marathon! by Jeff Galloway (Phidippides Publication: 2000), pp. 185-187
What Are Acceleration-Gliders? Jeff's simplified answer: The best way to describe acceleration-gliders is the "coasting" experience you can have at the end of a downhill. On the last 10-20 meters of a downhill, relax and use the momentum to coast out onto the flat, for a few meters. Most readers who are confused think that the concept has to be more complicated, but it isn't. At first, use the downhill momentum to glide. After several weeks of this, you can accelerate very slightly during some of your mid-week runs and then glide for a few yards - even on the flat. (For more information on this technique, look at pp. 130-131 in Jeff's new Marathon!, Phidippides Publication, 2000) From Runner's World Extr@, May 19, 2000 Running away from home: If you are going to be traveling this summer and would like to run while you are away, check out http://www.runnerworld.com/onthroad/. You may have read the regular Runner's World feature, "On the Roads." Well, now they have all those articles archived on their website. There is great information on many U.S. cities, as well as a number of international destinations. A word of caution: At the end of each article, the original date is given. Since this is past-issue information, it's possible that some things might have changed (street names, phone numbers, etc.). It would be wise to doublecheck any of these kinds of things before you head out. Don't sweat it! "On an hour's run, your feet produce enough sweat to fill an 8-ounce glass. That's why it's important to avoid cotton socks, which will absorb this moisture, and choose synthetic socks, which will wick it away from your feet." Eileen Portz-Shovlin, Runner's World Senior Editor To subscribe to Runner's World Extr@, go to http://rodalepress7.cam-colo.bbnplanet.com:8080/T/A7.10.63.4.58101
Injury of the Month: Hitting
the Wall Fat is a more abundant fuel than glycogen. Whereas glycogen stores are limited (normally about 20 miles worth), even a skinny person has enough fat for about 600 miles. The trade-off for this long-range fuel is that fat can only be burned aerobically (in the presence of oxygen). As long as you run within the pace and at the distance you've been training for - you will burn mostly fat. When you run faster than you've trained, or farther, you overwhelm the muscles. They are forced beyond their capacity and cannot get enough oxygen. In this anaerobic situation glycogen is burned, and large amounts of lactic acid and waste products pour into the muscles faster than they can be removed. This is what causes your muscles to get tight and burn and this is what causes you to slow down and hit "the wall." Once the muscles have shifted to glycogen, it's unlikely that they can shift back to fat. You'll be depleting your limited supply of glycogen very quickly. One important objective of training is to teach the body to conserve glycogen and deal with lactic acid buildup. Your base period training (see pp. 55-56, GBR) will improve the blood's capacity to deliver oxygen and withdraw wastes. Speedwork and long runs gradually push back the point at which you start becoming anaerobic; they also teach you to deal with the discomfort and burden of lactic acid buildup without slowing down as much as before. When you have fine-tuned the muscles through speedwork, you will accumulate approximately the same amount of waste, but won't have to slow down as much because now you're used to the feeling. By pushing too far beyond your current capabilities you can cause your body some serious damage. When you have run too far or too fast and have shifted to glycogen as a fuel source you're on unstable ground in a long race. Glycogen is the only fuel used by the brain and the supply of this energy source is greatly limited. At critically low levels of glycogen, your body's survival defenses take over and reserve what's left for the brain. When the brain senses a low supply, it protects itself by making it difficult for you to concentrate on finishing the long event - or even telling you to quit. These are warning signs that should put you on alert. What's a working muscle to do? There's not enough oxygen to burn fat, and the glycogen supply has been stolen. Glycogen can be processed from fat and from muscle protein. This is a very uncomfortable process and leaves much waste - but it is done. When nearby fat stores are used up and the exercising muscle absolutely demands glycogen, exercising muscle tissue may be broken down itself. Remember to take care of your body. An injured body cannot perform. Damaged, overstressed muscles cause you to miss training and retard progress. Stay within the bounds of the training you have done in the recent past and push only slightly beyond this once a week to improve speed and endurance. (from Galloway's Book on Running (Shelter Publications: 1984) pp. 44-45 A New Look at "The Wall" Even my 30 miles a week could have prepared me for Atlanta (the Atlanta Marathon) if I'd increased the length of my longest run. I've since learned that the body is only capable of what it's done in the recent past. My longest run had been 15 miles and that's exactly where I hit the wall in the race. (Ed: Jeff won the Atlanta Marathon at age 18.) To run a marathon you need to run 26 continuous miles. The body is best prepared to do this by gradually increasing the long run to 26 miles, and preferably more. You often hear runners say "The marathon is divided into two races - the first 20 and the last 6." They hit the wall at 20 because they've never gone beyond that in training. If your body has never traveled that distance before, it doesn't know how to handle the stress. A race is the worst time to run your longest distance. By running the race distance (or longer) prior to a race, you're giving your body (and mind) notice that they will be called upon to go that far. So if you extend your long run to 26 miles or more, and run the race at the pace you've trained for, you can avoid encountering, much less hitting, the wall. (Breaking the race into two runs in morning and evening doesn't do the job, since you need the sustained effort without any total rest breaks.) (from Galloway's Book on Running by Jeff Galloway (Shelter Publications: 1984), pp. 118 The Most Direct Way to Prepare for the Marathon As you extend the long one to 26 miles, you build the exact endurance necessary to complete the marathon (14 to 15 for the half marathon, eight to 10 for the 10K). Those who have marathon time goals can extend their capacity by running as far as 30 miles three to four weeks before the marathon. You're actually pushing back your "endurance wall" with each long run. from the new Marathon! by Jeff Galloway (Phidippides Publication: 2000), p. 9
Hot and Humid in Atlanta: Apparel Tips for Hot Weather by Teresa Gibreal of Phidippides Running Stores in Atlanta 1. Select lightweight apparel that is designed to wick moisture and keep you dry. The best fabric for this is polyester, with common names being coolmax (used primarily for tops) and microfiber (used for shorts). 2. Wear mesh tops to get greater airflow, thus reducing the build-up of body heat. 3. Synthetic socks of medium to thin thickness will also reduce heat build-up. There are several moisture-wicking socks available. The key is to avoid cotton. 4. Good news for women: Nike and soon Champion (formerly known as Jogbra) have maximum support running bras that do not have cotton in them. 5. A new product called NIPPLE GUARDS (www.nipguards.com) have come to the rescue of men that suffer from blood-streaked shirts at the end of long runs and races. 6. If you are sun-sensitive, wear a lightweight mesh long or short-sleeved top rather than a singlet. A mesh cap to protect the head and face is also recommended. (See www.sunprecautions.com for more information.) So those of you still wearing cotton T-shirts and gym shorts, run to your nearest running specialty store and get into the best performing apparel for your climate and conditions The Five Healthiest Cities According to Rxemedy magazine (March/April 2000, p. 10), these are the five healthiest U.S. cities: Atlanta, GA, Virginia Beach, VA, Washington, DC, Boston, MA and Charlotte, NC This was from a ranking of 50 major U.S. cities based on the health of their residents. It was done by two public-interest groups - The Health Network and Public Health Resource Group. Excuse Me, Would You Like Some Milk? I hear the excuses every day: "I don't drink milk because:
Reasons abound why athletes don't drink milk. Some reasons are valid, some are questionable, and some are just irresponsible. The bottom line is, about 60-75% of the daily calcium intake in the American population comes from milk. Milk drinkers have a better quality diet than non-milk drinkers. And people who drink milk tend to have stronger bones. Hence, if you are among the many people who think milk is for kids, you may be missing out on this very important mineral. Perhaps this article will help you choose to enhance your calcium intake (and that of your family and friends) for the long run. Calcium: Important for active people of all ages Calcium needs to be a part of everyone's health program: kids, growing teens, adults, parents-as-role-models, seniors. Take note: Both adult women and men need a calcium-rich diet to help maintain strong bones and reduce the risk of osteoporosis. Men used to die before age 70, before osteoporosis became a problem. Many of today's baby boomers think 70 sounds young; they want to live as long as the body stays healthy. Milk can help! Osteoporosis will eventually affect 40% of women and 20% of men. Efforts to prevent osteoporosis focus on ways to optimize bone density. This means, 1) maintaining strong muscles (via weight bearing exercise, including weight lifting), 2) maintaining a strong calcium intake, and 3) for women, maintaining adequate estrogen status. Low estrogen can lead to stress fractures (an early sign of weakened bones) in amenorrheic athletes and future osteoporosis in post-menopausal woman. Be sure to consult with your physician for personalized advice. How much calcium do you need? The reference dietary intake for calcium is 1,300 milligrams per day for children (9-18 years), 1,000 mgs. for adults (19-50 years), and 1,200 for >50 years. Given one 8-oz glass of milk (skim, lowfat, or whole) offers about 300 mgs. of calcium, 3 to 4 glasses of milk per day does the job of supplying adequate calcium (if milk is your main source of calcium). Because whole milk offers a significant amount of saturated fat (cloggage that contributes to heart disease), lowfat and nonfat (skim) options are nutritionally preferable. Many active people believe they have done their milk duty by having milk once per day--on their cereal. A few athletes target two milks per day, or perhaps a milk and a yogurt. But it's the rare athlete who actively chooses to chug milk instead of (diet) Pepsi or Coke. For example, among 32,000 Air Force recruits (i.e., active young men and women), a survey indicates 52% consumed less than one serving of milk per day, and only 18% reported three servings or more per day. (J Amer Diet Assoc July, '99) Granted, milk is just one source of calcium; (lowfat) yogurt (400 mg/8 oz) and lowfat cheese (150 mg/oz) are viable dairy alternatives. Fullfat cheeses can also boost your calcium intake, but they contain saturated fat. Hence, be sure to carefully balance cheddar with crackers, swiss on a sandwich, and cream cheese on a bagel into an overall lowfat diet. Research suggests people who drink lowfat milk and limit obviously fatty foods (such as excessive cheese and greasy meats) are able to stay within the American Heart Association's recommended diet with <30% of the calories from fat, and <10% from saturated fat. (Am J Clin Nutr 67:616, 1998) Calcium pills can also provide calcium, but a pill simply does not replace the vast array of nutrients found in whole foods. Food surveys suggest when people fail to get adequate calcium from dairy, they rarely compensate by getting adequate calcium from alternative foods such as dark green vegetables and almonds, and even calcium-fortified foods, such as orange juice, energy bars (read the label to determine if the product has added calcium), and soy products. But any calcium is better than no calcium... No more excuses
Nancy Clark, MS, RD, nutrition counselor at Boston-area's SportsMedicine Brookline, is author of Nancy Clark's Sports Nutrition Guidebook, Second Edition ($20), available by sending a check to Sports Nutrition Services, 830 Boylston St #205, Brookline MA 02467. Forward Motion Exercise Is Motivating In Itself: If you start your run slowly enough, it only takes a minute or two to be rewarded by the flow of relaxing endorphins an attitude-enhancing mental hormones. You may need to walk very often, but moving forward is naturally pleasurable to the body and mind when done at any easy pace. from the new Marathon! by Jeff Galloway (Phidippides Publication: 2000), p. 84
Marathon Momentum: "In 1990, about 260,000 runners finished marathons in the United States. By 1999, that number had jumped to 435,000 and 35 percent of finishers were women." (from "Mile Markers," Runner's World, June 2000, p. 20) In "Healthy Assets: Corporations are discovering that it can pay to keep their employees fit," (Wall Street Journal's Health & Medicine Section, May 1, 1000), author Marilyn Chase tells of the new corporate thinking regarding how supporting employee fitness pays off . "In a study published by the President's Council on Physical Fitness and Sports, Phoenix-based exercise physiologist Larry Gettman reviewed a number of cost-benefit analyses and found activity programs saved $1.15 to $5.52 for every dollar spent." Dr. Gettman (a director of clinical analytical services for McKesson HBOC) also "says he found less absenteeism among active workers, and 'less absenteeism means you're more productive.'"(www.WSJ.com) "At any weight, physical activity keeps you healthy:
Even if you remain a bit of an endomorph (more round than thin),
exercise can help you avoid many of the health problems associated
with being overweight. In a study with twins in Finland, a lack
of physical activity was associated with increased hospitalizations
after taking genetic and other confounding factors into account.
And, in a literature review, The Cooper Institute in Dallas determined
that physical activity could help offset the health problems associated
with obesity. Overweight individuals who exercise who exercise have
a better risk profile than individuals of normal weight who are
sedentary." (from the American Running Association's Running & Fit
News, May, 2000, based on information from American Journal of Public
Health, 1999, Vol. 89, No. 12, pp. 1869-1972; Medicine and Science
in Sports and Exercise, 1999, Vol. 31, No. 11, pp. S646-664)
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