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Training & Nutrition Newsletter:
November 2007 See past issues of this newsletter
Every day I hear from an average of 100+ runners. The overwhelming message is that when pace and walk breaks are correctly balanced, running brings joy, vitality, a positive mental attitude and a quality of life that is unsurpassed by other activities in life. When you help someone experience this, you have given a gift that keeps on giving. This special edition of the newsletter has a number of special experiences and helpful products that can help your friends and relatives enjoy the positive aspects of running without aches, pains and puking (I've always been against puking). When you take an interest in someone who is getting started for the first or fortieth time, you will receive much more in a boost to the spirit than you will spend in physical energy. Keep passing the torch! Jeff Galloway www.jeffgallowayblog.com
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Ecoaching: Let Jeff help your reach your goal! More info... Beach Retreats: Dec 14-16, 2007. More info... Lake Tahoe Retreats: week or weekend, July 11-18 and July 18-20, 2008. More info... Running Schools: Training Program Memberships: Upcoming events - Dec 4: Cincinnati,
OH, Jan 5: Atlanta, GA ------------------------------------------------------------------------------------------------------------------ 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. ------------------------------------------------------------------------------------------------------------------ Legs must find the most efficient mechanical path through the water. Extraneous motions of the feet and legs are reduced or eliminated over time. The water's resistance strengthens muscles which can serve as back-up strength to the primary running/walking muscles. By alternating off and on, the main running/walking muscles will retain resiliency longer. The smaller "reserve" muscles will also be able to keep you going for a little while if you overuse the main running/walking muscles and need some help to keep going during the last few miles in the half or full marathon. You get a great cardiovascular training session without any pounding. Since the prime running/walking muscles are not being used, most injuries can heal.
------------------------------------------------------------------------------------------------------------------ A runner recently told me that his running really took off when he retired. He was running more miles per day, without injury, by running 2 or 3 shorter runs. These were strategically placed throughout the day so that they energized him for at least an hour afterward, and reminded him of "recess breaks" during elementary school. ----------------------------------------------------------------------------------------------------------------- 15 more pounds burned each year from adding a few extra miles each week By using time periods when you usually have small pockets of time, you can add to your fat-burning without feeling extra fatigue: * slow down and add one more mile on each run - From Running Until You're 100 by Jeff Galloway ------------------------------------------------------------------------------------------------------------ The starvation reflex When you wait more than three hours without eating something, your set point organism senses that you may be going into a period of starvation. The longer you wait to eat, the more you will feel these three effects of the starvation reflex: 1. A reduction in your metabolism rate. 2. An increase in the fat-depositing enzymes. 3. Your appetite increases. - From Fit Kids, Smarter Kids by Jeff Galloway -------------------------------------------------------------------------------------------------------------------- Top three situations that produce running injuries: "It hurts but I only have one more mile...I'll finish the run." "It may hurt a little, but I don't think it's anything." "It's so nice today; I can't do much damage by running on my injury." - From Running Getting Started by Jeff Galloway ----------------------------------------------------------------------------------------------------------- Rocket City Marathon Dec 8 --------------------------------------------------------------------------------------------------------------- A simple reward can pull you out of the dumps. We all feel better and enjoy our activities when we feel rewarded. The simple act of recording the distance you cover each day will give you a genuine sense of accomplishment that is felt internally. When you string together a series of runs, or walks, on days you didn't feel like exercising, you feel so good inside. Even the most upbeat people hve periods of low motivation, and have told me that their journals get them re-focused on the down days. - From 5K/10K by Jeff Galloway --------------------------------------------------------------------------------------------------------------- Walkers usually find a better fit in running shoes. Most of the walkers I've worked with, when trying both running and walking shoes, find that running shoes work better. The technology is more advanced, there are more choices, and running shoes can usually be matched to a wider variety of feet. - From Women's Complete Guide to Walking by Jeff Galloway --------------------------------------------------------------------------------------------------------------- WOMEN'S COMPLETE GUIDE TO RUNNING Running/walking while breastfeeding by Dr. Diana Twiggs * Avoid dehydration and maintain proper nutrition to maintain milk supply. * Long run/walk may slightly increase lactic acid tast for the next feed (not harmful but baby may not like the taste). Can always pump and dump right after a run if the baby doesn't like it. * Wear properly fitting running bra for comfort.
--------------------------------------------------------------------------------------------------------------- What we breathe, drink, and eat helps us maintain our biochemical composition and our body functions. Water, not strictly considered a food, should be the most important constituent in our diet and we should drink six glasses of water a day while minimizing caffeinated and sugar-laden drinks. With the degradation of the soil, contaminated with pesticides and manufacturing chemicals, as well as processed food, we must be selective in terms of the foods we eat. Here, then, are my top recommendations for food for sight: Cold water fish (sardines, cod, mackerel, and tuna) Spinach, kale, and green leafy vegetables Eggs Garlic, onions, shallots, and capers Soy Fruits and vegetables Blueberries and grapes Wine Nuts and berries Virgin olive oil
For more health articles visit CooperComplete.com. Copyright 2007 The Cooper Aerobics Center. No portion may be reprinted without prior approval. More information about The Cooper Aerobics Center and the Wellness Insider e-newsletter may be found at www.cooperwellness.com
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