| Training & Nutrition Newsletter:
August 2008
Improving the Running & Walking Experience - for you!
See
past issues of this newsletter
August 2008
Get Ready For Fall
Even when the weather is adverse, there are few better daily experiences
than the ones you receive after the endorphin-filled runs. Stress
is reduced, you're more relaxed, you feel more alive with a good
attitude. In this edition you'll find some tips for coping with
the weather changes that we will be experiencing during the next
few months—cool in the morning and hot in the afternoon—for
example.
Each month we will have a new feature, the “Zensah
recovery tip”. This company produces an elastic sleeve for
legs and arms. According to research, using compression devices
on the calf improves race performance, speeds recovery, and may
help to avoid blood clot problems on the long flight home. Each
month there will be a suggestion about how to speed up your recovery.
Running
Until You're 100
Have you ever wanted to show a friend or relative solid research
showing that runners have better joint health than non runners?
This book has the studies, with how to adjust training, pacing,
walk breaks, nutrition, running philosophy and lot’s more.
Noted sports dietitian Nancy Clark has nutrition information to
sustain health and energy. One of the persons in the “hero”
section is Don McNelly who ran 29 marathons at age 85, and has no
joint problems. This is a very popular book among those at any age
who want to enjoy running until they reach the century mark—then
there will have to be a sequel. Use coupon code gp100 to receive
10% off.
TeleSeminar:
On September 9th, Jan Peterson from IntervalTrainingfitness.com
will be grilling me LIVE for 70 minutes. And, I want to answer YOUR
QUESTIONS about training, marathons, running or fitness. So ask
us your question by clicking on TeleSeminar
or go to http://www.askjeffgalloway.com.
See you there!
Vibrating
Walk Break Timer--$19.95!
We have tested successfully a new device that vibrates when it's
time to run, and time to walk. It has been easy to program for a
wide variety of run-walk-run segments—even seconds at a time.
So if you can't hear the “beep”, or can't tell which
“beep” is yours, this could help.
Phidippides
shoe tip
I'm biased, but I believe that the staff in my Atlanta Phidippides
stores is the most knowledgeable. This month we have a tip on how
to know when to change shoes.
Enter the Breast
Cancer Marathon--February 15th 2009: 100% of the entry fee goes
to research and care.
Enjoy your endorphins!
Jeff
Jeff Galloway
US Olympian
www.jeffgallowayblog.com
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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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NEWS
Running
Until You're 100 - Have you ever wanted to show a friend or
relative solid research showing that runners have better joint health
than non runners? This book has the studies, with how to adjust
training, pacing, walk breaks, nutrition, running philosophy and
lot’s more. One of the persons in the “hero” section
is Don McNelly who ran 29 marathons at age 85, and has no joint
problems. Use coupon code gp100 to receive 10% off.
We are carrying two
new products:
* GymBoss - The vibrating walk break timer
* Zensah - Training & Muscle Recovery Leg Sleeves
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Upcoming Running Schools more
info
* Orange County, CA. August 17
* Albany, GA. August 23
* Rye, NY. August 31
* Tennessee Valley, TN. September 6
* Ft. Lauderdale, FL. September 13
* Atlanta, GA. September 20
* Hawkinsville, GA. October 11
* Jonesboro, AR. October 18
* Springfield, MO. November 1
* Princeton, NJ. December 7
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UPCOMING GALLOWAY TRAINING PROGRAM KICKOFFS
*Albany, GA - August 23, 2008
*Atlanta Breast Cancer Marathon Early Start - August 23, 2008
*Sarasota, FL - August 28, 2008
*Atlanta N. Gwinnett Getting Started - September 6, 2008
*Tennessee Valley, TN - September 6, 2008
*Stuart, FL info session - September 13, 2008
*Atlanta, GA - September 20, 2008
Get
more info and see the complete list
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HOW TO COPE WITH WEATHER/TEMPERATURE CHANGES
1. Have a bag packed with clothing that could be used for hot or
cold weather
2. For hot weather, include technical fabric that moves moisture
away from your skin, such as dryscience by Mizuno. I've found that
these fit me better and keep me as cool as any I've used.
3. For cold weather, pack several layers. Next to your skin, wear
a short or long sleeve technical garment such as Mizuno's dryscience.
Pack another technical long sleeve shirt as a second layer.
4. Mizuno has a unique “breath thermo” fabric that actually
warms up when you sweat. This may allow you to wear fewer layers
on cold days.
5. Have several pairs of socks
6. Include a garbage bag to keep you dry on damp, cold days, for
short runs.
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ZENSAH RECOVERY TIP
Wearing a compression
sleeve has been shown to speed recovery from a fast or long
workout. The elastic provides extra support for the muscle. It is
believed that this reduces fatigue during a workout or race, by
helping the muscle work better. The compression devices have been
shown to improve circulation, enhancing blood return to the heart.
Wearing the sleeves during the recovery period is recommended. I
recommend wearing a sleeve on both legs during long plane flights
to reduce the chance of problems with blood clots. It also helps,
for a 48 hour period after a hard or long run, to walk around for
at least a few minutes, every half hour.
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PHIDIPPIDES SHOE TIP: HOW DO YOU KNOW WHEN YOUR SHOE IS WORN OUT?
Companies make changes in their models quite often. When
you find a shoe that works well for you, go back to a technical
running store and get an identical pair. Sometimes the more popular
shoes are made in different factories, and not all models are created
equal. Knowledgeable shoe store staff members can help you.
On one run a week, run the last mile in the new shoe. This will
gradually break in the new shoe. Several weeks later you will notice
that the old shoe has lost it's bounce. Because you have a direct
comparison, every week, you can tell when the original pair is spent.
Be sure to shift to the newer pair before the old one is totally
worn out. Then, start breaking in the next pair
More info at Phidippides.com
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WATER RUNNING CAN IMPROVE YOUR RUNNING FORM
All of us have little flips and side motions of our legs
that interfere with our running efficiency. The resistance of the
water forces your legs to find a more efficient path. In addition,
several leg muscles are strengthened which can help keep your legs
on a smoother path when they get tired at the end of a run. Note:
this is in the deep end of the pool with the "aqua
jogger."
- From Running
Getting Started by Jeff Galloway
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STRETCHING: Before running? After running? When,
then?
Before running?
Most runners think they should stretch just before running. You
see them everywhere, legs on benches, leaning against buildings-getting
ready to run. I don't recommend this. Just before running, the muscles
are tight and may pull or strain easily. You are particularly at
risk early in the morning when you're cold and blood flow is minimal.
Pushing a cold muscle, tendon or joint often leads to injury.
After running?
Stretching right after running is also a risky proposition. The
muscles don't simply stop all activity when you stop running. They
are still "revved up" and ready to respond for about 30
minutes; stretching may cause them to spasm. When they are working
hard like this, a stretch often activates the stretch reflex - leaving
you tighter than before.
When, then?
The best time to stretch is after the body is warmed up, relaxed,
and when the blood is moving. Since many runners do stretch incorrectly,
it's best to wait and stretch after warming up. Don't stretch to
warm the muscles up; it won't work. Stretch in the evening, for
example, or throughout the day as you have time. Many of my friends
use stretching as a nice way to prepare for sleep.
From Galloway's
Book on Running by Jeff Galloway
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DON'T DO THESE ON NON-RUNNING DAYS
The following exercises will tire the muscles used for running
and keep them from recovering between run days. If you really like
to do any of these exercises, you can do them on a short running
day after a run. Avoid these completely if you have any pains in
the knee or shin.
* Stair machines
* Step Aerobics (can cause knee problems)
* Weight training for the leg muscles
* Power walking - especially on a hilly course
* Spinning classes (on a bicycle) in which you stand up on the pedals
and push
- From Running
Until You're 100 by Jeff Galloway. Use coupon code gp100 by
9/10/08 for a 10% discount.
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STRATEGIES TO EAT BETTER
Copyright: Nancy
Clark, MS RD CSSD August 2008
Protein and Athletes
Protein is a hot topic among athletes of all sports. They want
to know how much protein they need, when they should eat it, what's
the best kind of protein, and if they should buy sports drinks with
protein. The purpose of this article is to answer some of these
questions and leave you with this message: While adequate protein
is important in your sports diet, protein should take it’s
place as the accompaniment to carbs (grains, fruits, vegetables)
in each meal and snack.
Q. I've been eating egg whites for breakfast. I’ve
heard they are an excellent source of high quality protein, right?
A.Yes, egg whites offer high quality, muscle building protein. But
take note: egg whites are mostly water, and are not “packed
with protein.” A 3-egg white omelet has only about 10 grams
of protein. You could more easily swig 10 ounces skim milk and skip
the cooking and dishwashing.
A whole egg has about 6 grams protein, and is rich in vitamins and
minerals. The yolk is cholesterol-rich; the debate continues whether
or not the cholesterol you eat affects your blood cholesterol and
heart-health. Likely not.
Better than eggs or egg whites, choose to fuel your muscles with
carb-rich and health-protective oatmeal for breakfast. Cook it with
skim milk (instead of water). If you want more protein, add almonds,
walnuts and/or 1/4 cup of powdered milk.
Q. I've been weight lifting for several years. Do I still
need a high protein diet?
A. In the early stages of training, your protein needs are higher
than when you have established a stable muscle mass. Once you have
built muscle, your protein needs return to the standard requirements.
Yet, most strength-trained athletes habitually eat a high protein
intake, and this becomes a moot point. Research suggests resistance
exercise enhances the way your body uses the protein you eat, and
this actually results in greater efficiency and a reduced protein
requirement. (Campbell, 2007)
Q. How many protein bars per day are too many?
A. To start, you need to determine how much protein your body needs
and then assess how much protein you eat via your standard diet.
Most athletes eat more than enough protein without supplements!
To estimate your daily needs, multiply your weight by 0.5-0.75 g
protein/pound (1.0-1.5 g/kg). If you are restricting calories or
are a novice exerciser who is building new muscles, your protein
needs are a little higher, but 1 g protein/lb (2 g/kg) is more than
enough!
Example:
• If you weigh ~120 lbs, the suggested intake is ~60-90 grams
protein per day; 90-120 grams if dieting or starting to lift weights
seriously.
• If you weigh ~160-lbs, the suggested intake is ~80-120 grams
protein per day; 120-180 if dieting or starting to lift weights
seriously.
To determine how much protein you eat at meals, use the information
on food labels and/or analyze your diet at websites such as www.fitday.com
or www.sparkpeople.com.
Once you know how much protein you eat at meals and snacks, you
can then determine how many protein bars you need. (Likely none!)
That is, if your diet offers 100 grams protein and you need only
90 grams, there’s no need to buy a protein bar other than
for calories to curb hunger. The athletes most likely to benefit
from protein bars are dieters who restrict calories (including dancers,
runners, wrestlers, gymnasts), vegetarians, and picky eaters.
Q. I'm a vegetarian and try to eat some plant protein at
each meal. I still wonder if I am getting enough protein to support
my training for a half-Ironman.
A. Many vegetarians who think they eat well are surprised to learn
how little protein plant foods offer.
For example, a petite vegetarian athlete who needs at least 55
grams protein per day might base her meals on these plant-proteins
for the day:
Breakfast: a dallop of hummus (4 g protein) on toast
Lunch: a Boca burger (13 g)
Dinner: a quarter-cake of tofu (9 g).
That totals only 26 of the recommended 55 grams protein! Yes, she
gets a bit more protein from the grain foods and veggies that round
out her meals, but she would be wise to double those protein portions!
Getting enough protein is particularly important if you are restricting
your calories to lose weight. Protein needs jump when calories are
low because the protein gets burned for fuel rather than get used
for building or repairing muscle. If you are concerned about your
protein intake, meet with a certified specialist in sports dietetics
for personalized advice. To find your local CSSD, use the referral
network at www.SCANdpg.org.
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References
Campbell W, Leidy H (2007). Dietary protein and
resistance training effects on muscle and body composition in older
persons. J Am Coll Nutr 26, 696S-703S.
Green MS, Corona BT, Doyle JA, Ingalls CP. Carbohydrate-protein
drinks do not enhance recovery from exercise-induced muscle injury.
Int J Sport Nutr Exerc Metab. 2008;18(1):1-18.
Luden ND, Saunders MJ, Todd MK. Postexercise carbohydrate-protein-antioxidant
ingestion decreases plasma creatine kinase and muscle soreness.
Int J Sport Nutr Exerc Metab. 2007;17(1):109-23.
-----------------------------
For personalized nutrition help, consult with a registered dietitian
(RD) who is a board certified specialist in sports dietetics (CSSD).
Use the referral network at www.SCANdpg.org to find your local food
coach.
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
(books, powerpoint, handouts). See also sportsnutritionworkshop.com
(Chicago, Indy, Detroit).
--
Nancy Clark MS RD CSSD
Sports Nutrition Services
Healthworks, 1300 Boylston St., Chestnut Hill MA 02467
Phone: 617.795.1875 Fax: 617.795.1876
"Helping active people win with good nutrition."
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