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Saturday, July 31, 2010
Wendy's situation is unfortunately pretty common among runners. When overworked, the Achilles will become inflamed which is usually tendonitis. If the inflammation isn't taken care of and the runner continues to work it, it can tear or rupture. Rest is usually the best thing when you're feeling soreness in the Achilles area, but if the pain is intense and/or continuous, you need to get an appointment with your sports doc and get a diagnosis and plan for how best to let it heal. -
Achilles problems usually are a result of problems with a group of muscles further up the leg—the calves(the gastrocnemius and the soleus). These two muscles run down the back of the lower leg and the Achilles tendon is what connects them to the heel bone. The calf muscles help propel you forward, but in runners the calves often tighten up causing the Achilles tendon to work a lot harder than it's supposed to. This extra work is what causes the tendonitis or in most severe cases, a tear or rupture.
Calf strengthening exercises and calf stretches are the best way to avoid Achilles tendon injuries. The following workout shows 5 different exercises that target your calves as well as two stretches. Once or twice a week pick 2 or 3 of the exercises and do 12-15 reps and 2-3 sets of each and before you know it you'll have calves that are working hard making you a stronger more efficient runner.
I heard back from Wendy the next day and she had good news. A trip to the physical therapist revealed it was some localized swelling and pain, but not a tear. A cortisone patch and some stretching exercises was prescribed. She'll be back running as soon as she can walk up and down the stairs with no pain. Yeah!
Thursday, July 29, 2010
Backing up a tad, here's a little Prune:101 for you. The process of making prunes has been around for thousands of years. Prunes are acutally made from drying a variety of European plum that originated near the Caspian Sea. This drying method was adopted by many cultures in that region of the world, but it was the California Gold Rush during the 1800's that finally brought the technique to the US. Louis Pellier from France, was one of many caught up in the gold rush that had no luck with mining gold. So, what 's the next best thing? Prunes not coming to mind? Well, Pellier seemed to think so. He planted plum tree cuttings he had brought with him from France. Over 35 years Pellier planted 90,000 acres of plum orchards. The type of tree he planted produced the perfect type of plum for drying and tah dah.....a Prune empire emerged! Today, California is one of the major sources of dried plums (as they are officially called today).
Okay, so now your all education on the US history of prunes, but how are they healthy for you? Hmmm....where to begin. Well prunes are a good source of Vitamins A and C, potassium, iron, and fiber. A quarter cup provides about 12% of your daily value of fiber. A high-fiber diet helps reduce your chances of colorectal cancer. It can also help reduce your risk of cardiovascular disease, breast cancer, diabetes, among others. Vitamin A is important to eye health, tissue growth, and your immune system. Vitamin C is an antioxidant that helps protect the body from free radicals. It also helps in the process of building and maintaining strong tissues (important to quick recovery after a run) and it's key in general body metabolism. And then there's potassium. Potassium is very important to runners. Potassium is a key electrolyte important in hydration. Potassium plays a part in water balance, metabolic reactions, muscle action, insulin release, and blood pressure.
Okay, so now your mind might be a-whirling from all the previous info. The key thing to remember about prunes is that they can ...
- protect your body from free radicals (prunes have more antioxidants than any other fruit!)
- lower blood pressure
- reduce your chance of stroke
- promote bone health
- decrease your chance of colorectal cancer
- help keep you more regular
- normalize blood-sugar levels
- help with weight loss
- help prevent adult-onset diabetes
- help lower your cholesterol
- help rebuild and maintain tissue
So, try eating a handful of dried plums each day and you'll be happy with the results. Eat them by themselves, add them in a mix of other dried fruits and nuts, or cut them up and use them to top your cold or hot cereal.
Tuesday, July 27, 2010
Monday, July 26, 2010
Some pre-run foods to try include:
- a bagel with peanut butter
- a waffle with peanut butter
- two graham crackers with peanut butter
- dry cereal
- a banana with peanut butter
- Greek yogurt with fruit
- Uncrustables (those little round peanut butter sandwiches with the crimped sides in the frozen foods section)
- an energy bar (check the label and make sure it's not loaded with saturated fat)
- a hard-boiled egg and toast
You can train you body to use fat as a fuel source too. This can come in very handy on really long runs. Basically, running some shorter distances (4-8 miles) on an empty stomach will force your body to go to an alternate source of fuel—fat. The thinking is that if you’ve trained your body to burn fat as fuel, then during a long run, if you run low on your glycogen stores, your body will know to kick-in its fat-burning abilities. But just as I said earlier, you need to test this out well before race day. Don’t wake up race-day morning and decide not to eat anything before your 26.2-mile run so you can burn off all your fat. It ain’t gonna work for ya, and not only will the big brick wall hit ya in the face, it will land right on top of ya!
Fueling on the Run: For runs lasting more than 60 minutes, it's a good rule of thumb to take in 30-60 grams of carbohydrates every hour. Use the chart below from Runner's World to help you select some foods good for during your run. Be careful when using sports gels. There’s nothing wrong with them, but if you’re using them along with a sports drink, some may find themselves having stomach issues. Both are packed with carbs and usually the carbs are of the simple sugar variety. While your body will need to replenish is glycogen stores during the race, you don’t want overkill. Everyone is different and there’s no one cure-all, but for some carrying a bottle of water to use when taking a gel works well. Some may find that they can continue drinking only water throughout the entire run, if the gels they’re using contain carbs and essential electrolytes.
I’ve discovered that 100% coconut water contains the right amount of carbs and electrolytes for my long runs. I have problems with calf cramps and coconut water naturally has 15x the potassium of a banana and 2-3x the amount of potassium as most sports drinks. Others do better to drink water, take an electrolyte replacement tablet and then pack some pretzels, crackers, jellybeans, or Fig Newtons for their carb source. I have one running buddy that takes an Uncrustable along. Uncrustables are those little round frozen peanut butter and jelly sandwiches with the crimped sides. He says it thaws on the run and by the time he needs one later in the run it’s ready to eat. Like I said, everyone is different.
Post-run Refueling: Eating 300 - 400 calories with a 4:1 ratio of carbs and proteins within 30-45 minutes after finishing your run will help ensure a quicker recovery. During a long run, you deplete your glycogen stores as well as create microscopic tears in your muscle tissue. Eating a carb/protein mixture helps to restore the glycogen and repair those tiny tears which is the muscle-building process.
Some good post-run eats include:
- a glass of low-fat chocolate milk (it has the perfect 4:1 ratio of carbs/protein)
- a bagel with peanut butter or almond butter or Nutella (I love Nutella!)
- whole wheat crackers and peanut butter or almond butter
- a smoothie made with fruit and yogurt
- baked potato with Greek yogurt
- brown rice pudding with sliced banana
- whole-grain cereal with skim milk
- lowfat yogurt and fruit
Saturday, July 24, 2010
RD: From reading your website, I know you lost a lot of weight. What motivated you to do so and how did you go about achieving your great results?
RD: What got you into triathlons?
RD: What are your favorite training foods?
RD: What's the funniest or oddest thing that's happened to you while on a run or a ride?
Suzanne: This one is easy. I just finished Ironman Coeur d'Alene. It's definitely my biggest running AND triathlon accomplishment all wrapped up in one because I had never run a marathon or even anything longer than 19 miles prior to this triathlon. Coming from being an inactive, overweight smoker completing an Ironman is huge. It was a huge boost in my confidence. Today, I feel as if I could accomplish anything.
RD: Open Mike: Share anything you'd like about your running / triathlon experiences, past accomplishments, goals, dreams....anything you haven't previously shared.
Friday, July 23, 2010
Remember that adding this workout along with a speed workout once a week (on separate days) into your running routine will help make you a lean, mean, running machine. Well, maybe not mean, but you get my drift. The lower-body workout is perfect to add to a day you're doing an easy short to mid-distance run.
If you're currently in training for a big race, I recommend holding off on adding the lower-body workout to your routine until after the race. With anything new, your body will go through a period of acclimation and you may even experience a short period of slower running as your body adapts to the workouts and speedwork. Once you do start, stick with it though and your body will recover and get stronger and faster.
Thursday, July 22, 2010
- Beginning Fitness Training
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RunnerDude’s Fitness also provides individual and group training for runners and walkers including...
- Fitness Walking
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- Race Training for 5Ks to Marathons
- Online Training
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Thad McLaurin (aka: RunnerDude), his wife Mitzi, and their three kids have lived in Greensboro, NC since 1998. He's come a long way since being "that overweight kid" as a youngster. After Weight Watchers® and a 40-pound weight loss in high school, he discovered running during college and has been passionate about running and fitness ever since. (Over 25 years!) It all started with the '84 Great Raleigh Road Race 10K. He wasn't fast, but he had a blast and was hooked. 13 years later, Thad caught the marathon bug. His marathon quest began with the '97 NYC Marathon. Twelve years later, he's run 10 marathons all over the country from NYC to Baltimore to Nashville to Honolulu, and then some.
A UNC Chapel Hill grad, Thad began his career as a 5th grade teacher before moving into the world of Educational publishing where he worked as a writer, editor, and book development manager for 13 years. Thad combines his love of writing with his love of running and fitness by hosting RunnerDude's Blog. He's a contributing writing for the Landice Fitness Blog and he's also written articles for AmateurEndurance.com and Fitter U Fitness. Thad was also featured in the "Ask the Experts" section of the July 2010 Issue of Runner's World. He's also had the wonderful opportunity to interview some of running's greatest legends and personalities.
You can catch Thad weekly on PureFitRadio.com where he's the NC Endurance State Reporter. Thad's also active in the community and has been a member of the executive board for GOFAR, a nonprofit organization that prepares youngsters to run their first 5K!
Thad's biggest reward is helping others get hooked on running, fitness, and healthy living. He is well credentialed with his Personal Trainer and Nutrition Consultant diploma certifications from NPTI (National Personal Trainer Institute), his ACSM (American College of Sports Medicine) personal trainer certification, his RRCA Running Coach certification, and his USA-Track & Field Level 1 Coaching certification. He's also current with his Red Cross adult CPR/AED and First Aid training.
For more information about RunnerDude's Fitness, the various training programs, and pricing, go to http://www.runnerdudesfitness.com/.
Wednesday, July 21, 2010
lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375
very active (hard exercise/sports 6-7 days a week) = BMR x 1.725
extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9
Friday, July 16, 2010
Philip: I was born and raised on an apple orchard in Amherst County Virginia— small town that borders the Blue Ridge Mountains. As a kid there was always something to do—hiking, bike rides, swimming, sports. I did it all and loved every minute of it. After going to college in Lynchburg (neighboring city), I met my wife @aciccarello and we began to look for a bigger city to locate. We heard awesome things about Charlotte, and after visiting one weekend we were sold.
Philip: My 8-5 job revolves around technology/Internet/social media, as I am the Director of Technology for the Charlotte Regional Partnership- a 16 county economic development organization. When not sitting in front of a computer, I enjoy running (obviously), working out, biking, live music, cooking, red wines, and networking.
Philip: Thinking back, I really got started with running while playing soccer at the age of 7. Soccer progressed into cross country and the rest is history.
Philip: Most of my inspiration to be an athlete/runner came from my dad. My dad was not a runner, yet for an endurance test he decided to run the Virginia 10 Miller (I was 11 years old). The next year I ran the race with him and finished. From that point forward I was hooked.
RD: What do you enjoy most about running? Is it the mental? Physical? Both?
Philip: For me, what I enjoy most is the physical rewards of running. The only other cardio that I am involved in is biking and light swimming. After a run, depending on how hard you pushed yourself, your body should feel drained to the core, and I love it.
RD: I hear you like to cook. What’s your favorite dish to make…sinful or healthy?
Philip: Cooking is something I enjoy thoroughly. People always ask me, “What’s your favorite restaurant”, to which I reply, “My kitchen”. Everything I cook is healthy, mostly chicken breasts, seafood, over the top salads, and vegetables. Don’t get me wrong, I do enjoy a good steak or burger once a month.
RD: Do you have a favorite training food recipe you’ve created? What other favorite foods do you include in your training?
Philip: The night before races I eat homemade pancakes with real maple syrup. They digest well and I have never had stomach cramps the day of the race. In the morning I normally do coffee with sugar, either a piece of toast or bagel with half a banana.
Normally I run in the mornings…if the mileage is going to be less than 10, I go on an empty stomach to promote fat burning. Post run/workout I enjoy a bowl of oatmeal (whole oats) with peanut butter.
RD: Are you a lone runner or do you run with some buddies? What do you like about each?
Philip: 90% of my runs are solo—without any music. Running is almost a meditation/relaxation for me. When I am out there my mind can roam free and there are not too many distractions that break my thoughts.
When I do run with others it’s a very pleasurable experience. What I have noticed, is when you run with a partner, the time goes by so much quicker, maybe it’s the conversation.
Philip: A couple of months ago something attacked my head from the air. At first when I blogged about it, I thought it was a bat…but after talking to a few people they suggested it could have been an owl.
RD: What’s your biggest running accomplishment? Why?
Philip: My biggest running accomplishment had to be when I finished my first official race (Virginia 10 miler) with my dad at the age of 12. The crowd throughout the race was so supportive, I wanted to give up so bad…that race taught me there will be serious pains involved with running—yet you must stay focused and take one step at a time.
Philip: My feet are flat, really flat. Over the years I have tried all types of running shoes. Back in 2006 I fell in love with the Asics Gel Nimbus brand. They are very supportive and cushiony. Usually every 350 miles I spring for a new pair.
Philip: I love all distances, but if I had to pick a favorite it would be the half-marathon. The half is a good distance and usually will not beat you up as bad as training for a full marathon. There is one race that I return to each year—The Virginia 10-Miler. This race has so many memories, and my entire family gets together to run the full 10 miles or 4-miler.
Philip: Running is a lifestyle…it does not develop overnight. Diet, exercise, and a mental commitment are the keys to success. Running is not about how fast you are, but more about finishing. Always remember one step at a time.
Wednesday, July 14, 2010
Hal's not only an expert on running and race training, he's also an excellent athlete. He ran in eight Olympic trials and has won four World Masters Championships. He's also one of the founding members of the RRCA (Road Runners Club of America). Another thing you may not know about Hal is that he's a painter of Pop Art. He was an art major at Carleton College.
Hal: I grew up on the south side of Chicago. My father was the editor of a trade magazine, my mother a housewife. In grade school, I was interested in art more than writing, my goal to someday write and draw a comic strip similar to Terry and the Pirates, drawn by my hero, Milton Caniff. In sports, I did the same things most boys did. I played baseball and football, but didn’t have the size or skill for success in those sports. During the summer, I swam a lot—not just hanging out at the beach, but some of my friends and I used to go for long distance swims of a mile or more in Lake Michigan. Also biked a lot, because that’s how we got places. No running, but I also walked a lot because parents in that era didn’t haul their kids around from activity to activity in SUVs.
RD: How long has running been a part of your life? Did you grow up in a sports oriented family?
Hal: I went out for track my sophomore year in high school and had some initial success, running 5:04.3 for the mile and placing 4th in our conference, but I skipped sports my junior year, then ran halfheartedly as a senior because I had so many other interests. I was an only child and my parents weren’t athletic, because parents were not athletic in those days. Nobody jogged. It was not an acceptable activity for anyone over the age of 17, I only began to recognize my potential when I went away to Carleton College and went out for cross-country.
Hal: Having studied English Literature in college, I suppose I always had the desire to write the Great American Novel. But fiction is a tough sell in today’s book market. I sold several non-fiction books to publishers with only a 1- or 2-page query letter. For fiction, they want you to write eight-tenths of a novel before offering a contract, and usually it is a small contract. Nevertheless, I thought it might be fun to some day write a novel, and even had a couple of false starts. But more the problem, I didn’t have a subject that engaged me enough to make me want to set aside a half dozen years to work on one project. Finally, I found one: the 72 hours leading up to a major marathon. Also, I had accumulated enough knowledge about the subject over the years that writing Marathon was fun to get a lot of what I knew on paper.
RD: Many famous running personalities came to running either by stumbling into it or they discovered it was a great way to overcome some kind of adversity in their lives. What got you into running?
Hal: As a freelance writer, I worked only 10 seconds from where I lived. It would be possible for me to spend much of my life never getting out of the house. Running allows me at least an hour a day to do just that. While running, I also can allow my mind to spin free. I have come up with ideas for articles and books while running.
RD: What other sports or activities do you enjoy either participating in or being a spectator of?
Hal: I probably spend as much time on a bike now as I do running. This is because my wife Rose and I have gotten into the habit of biking to nearby coffee shops three or four days a week. I also work out in a gym and, while down in Florida during the winter, swim (and run) in a lap pool. Spectator? Mainstream American sports bore me. Sitting in front of a TV set and watching four hours of baseball is like Purgatory. The same for NFL football or NBA basketball. But I did watch several of the World Cup soccer games and I love to come back from my morning bicycle rides and watch at least the last 10-20 kilometers of each Tour de France stage.
RD: Do you have a favorite training food? Pre-run? During-the-run? Post-run?
Hal: I don’t have favorite foods. I have good nutritional habits and believe in the Gold Standard of 55% carbohydrates, 30% fats and 15% protein. I follow the motto: “Eat a wide variety of lightly processed foods.” One of our favorite restaurants in Michigan City, Indiana where I live is a restaurant named Sahara that features a Mediterranean cuisine.
RD: Are you a lone runner or do you run with some buddies? What do you like about each?
Hal: Most of my career, I have been a solo runner, because of convenience. It’s easy just to head out the door and run, and when I was doing double workouts and averaging 100 miles a week, none of the neighbors wanted to get out of bed at 6:00 AM and join me. Yet I enjoyed getting together on weekends with friends to run in the Indiana Dunes State Park. Lately, I run so slowly, I can’t keep up with even the slowest runners, so I am content to run alone.
RD: I think it’s extremely important for runners to do strength (resistance) training especially for the upper-body and core. I’m a big advocate of functional multi-joint training that will increase strength, stability, and flexibility. I know from your books that you advocate similar thinking as long as the runner backs off the strength training as the miles begin to accumulate during marathon training. What are some of the key strength training exercises that you recommend runners do?
Hal: I suggest that runners simply go into the gym and play. They might want to start by getting a guided tour from a personal trainer, but find machines that are fun to use, where they don’t have to strain to look tough or match the weight that the guy (or gal) in front of you was lifting. I favor dumbbells, because they are easy to use and you can use them in a variety of motions. At home I have a couple of used Tide jugs that work as substitute dumbbells.
Hal: Barefoot running and the entire minimalist shoe movement is the Dr. Atkins approach to footwear. I say this even though I have been running barefoot for more than a half a century and have even set national records running barefoot on all-weather tracks. I do it on beaches and on golf courses, but never on the roads. I succeed because I have good biomechanics, but most runners have average biomechanics and can injure themselves if they suddenly go minimalist. There is some value to doing some barefoot running on forgiving surfaces, but for most people well designed shoes remain the way to go.
RD: Some fairly new training methods advocate less running, but more specific intense running combined with cross-training. F.I.R.S.T. is such a plan that has runners running only three days a week (intervals, tempo, long) and then two days of cross-training. How do you feel about these lesser-mileage plans?
Hal: We’re not on video, so you can’t see me shrugging. Ho hum. Everyone has to come up with something new to justify their existence. I probably have 60 different programs for races between 5-K and the marathon at all levels—novice, intermediate, advanced—and some of those programs feature three days of running and some feature cross-training and all go from less mileage to more mileage. I feel that runners need to start easy with a program that doesn’t extend themselves too much in the early weeks and months, then eventually figure out what works for their own particular interests and lifestyles.
RD: What’s the funniest or oddest thing that’s happened to you while on a run or on a running-related assignment?
Hal: It’s not funny or odd, but I continue to be amazed by the number of strangers who pick me out of a crowd and tell me they used one of my marathon training programs.
Hal: During the last day of the 10-day, 350-mile Trans Indiana Run, which went from one end of the state to the other, I felt something pop in my leg. It was a stress fracture, though not a serious one. I finished the run with some pain, but after several weeks I was back running again. I have good biomechanics. I train smart. I rarely get injured.
Hal: Certainly no favorite marathons. Since moving to Florida (winters) I have come to enjoy doing the Gate River Run (15-K) every year. I was a bit undertrained this year and only ran the 5-K, but I’ll be back. A couple of races that I usually run each year are Steve’s Run in Dowagiac, MI (10-K) and the Turkey Trot in Niles, MI (10-K). I don’t race that much anymore, and when I do I don’t take the race too seriously, preferring to start in the back of the pack.
RD: What do you feel has been your biggest accomplishment related to your career?
Hal: My Novice 1 Marathon Training Plan. I feel it’s the best training plan on the market for newcomers, but one woman who came to my booth at an Expo last fall told me she had used this program for 13 marathons in a row. The simplest thing I can say about Novice 1 is, “It works.” But if you’re talking competition, probably finishing 1st American at Boston in 1964. That plus my four world masters titles.
RD: What words of encouragement would you give to a group of non-runners or runner wannabes who are thinking about or just getting into running?
Hal: I don’t believe in pushing people to run—or even exercise. They need to supply their own motivation. So all I would say to them would be, “Try it.”
RD: What's next for Hal Higdon?
Monday, July 12, 2010
There is a National Running Day, but before last year there was no day specifically made for running trails. Trail Running is one of the fastest growing sports in the United States with runners taking to the trails of varying difficulties and distances to connect with nature and the environment, while also building strength and more technical running skills. One reason the industry is healthy is that there has been a parallel increase in the running population. The National Sporting Goods Association estimates that the total running population in 2008 was 35,904,000 – an increase of 18.2% over 2007! The Outdoor Industry’s estimate for number of U.S. trail runners in 2008 was 4,857,000, an increase of 15.2%. That's a lot of people in the woods! Lions, Tigers, and Runners, Oh My!
Chris' goal is to help build some momentum to get even more runners hitting the trails. Be sure to check out the National Trail Running Day website for a wealth of information from info on trail running shoes, to finding National Trail Running Day events, to finding running trails near you. You can also find information on National Trail Running Day on Facebook and Twitter. Hear are just a few of the events taking place around the country:
» Shatter the Silence
» ON THE ROCKS TRAIL RUN
» XTERRA North Carolina Colonel Francis Beatty Park
» Pikes Peak Marathon
» Moose On The Loose 10 Mile
» Indianapolis Amazing Adventure
» GORE-TEX Transrockies-Run 2010
» Glenwood Springs Hlaf Marathon
» Dam Good Trail Race
» Continental Divide Trail Run
Chris gives 8 great reasons to go trailing:
- Strengthens your leg muscles that road running does not.
- Improves balance and agility from running on uneven surfaces.
- Increases your mental toughness.
- Biophillia – humans want to be close to nature. Trail Running increases your time in nature.
- The primal thrill of using your body for what it was made to do, be a long distance, all-terrain vehicle.
- Reduces injury because running on soft surfaces is better for you joints. Also, the differing steps do not put as much stress on certain parts of your body.
- Less traffic and cleaner air.
- Running in the shade is cooler, allowing you to run longer distances and get a better overall work out.
So, check with your running club or your local running store and see if they have anything planned for National Trail Running Day (August 21). It's a little more than a month away, so if they don't have anything planned, encourage them to use that day to promote, celebrate, and experience the sport of Trail Running. Suggest a trail race, some group trail runs, or some trail clean-ups.
Sunday, July 11, 2010
Guess what? According to David C. Newman, Dr. P.H., FACSM, who is a professor and director of the Human Performance Laboratory at Appalachian State University in Boone, NC, there's a reason for this bad-timed bug. "During periods of heavy training, the immune system reflects the physiological stress experienced by the athlete, and illness rates climb." So, that old saying "Too much of a good thing, can be bad." is true!
Problem is that there is no cure for all runners. Each runner has to find his/her training/rest balance. Newman suggests that nutrition along with rest is a key factor during these stressful times for athletes. So, you should pop a bunch of supplements during this time, right? NO! Newman says that making sure you're eating a balanced diet during this time is the best way to provide support for the immune system in its fight against viruses and bacteria. Research shows that vitamin and mineral supplements don't really boost your immunity above normal levels, so why spend that extra money on bland tasting pills? Just eat a good diet. This basically supports my thinking in a recent post, "Supplement the Natural Way...Eat!"
So during that carb-loading phase, don't forget that veggies are complex carbs. Also fruits, while they are more of a simple carb, are still nutrient dense and provide a great source of fiber. Don't just live on pasta alone!
Newman also suggests avoiding over-training. So, when the training plan says only 3 miles during the taper, only do 3 miles, even if you feel like doing 10! He also suggests trying to keep life stresses to a minimum, get adequate sleep, and limit your exposure to viruses and bacteria by practicing good hygiene (washing your hands frequently and voiding touching your eyes and nose with your hands). These are all they typical tactics for keeping healthy, but runners need to be particularly keen to these practices the few weeks just before the big race. Keeping a small bottle of hand sanitizer in your pocket those few weeks prior to the race is probably not such a bad idea.
A few running buddies of mine seem to have the problem after the marathon. Within a week or so, they've gotten "the bug." After the marathon, Newman says that "the body is inflamed for about 1.5 days with high stress hormones, cytokines, and suboptimal immune function." The odds of becoming sick during the 1-2 weeks after the race are twofold to sixfold. So, it's just as important to keep up the good nutrition and Newman's other recommendations after the race for a few weeks too.
Train hard. Train sensibly. Stay healthy!
Friday, July 9, 2010
RD: What’s your favorite race distance(s)? Do you have a favorite race you run each year?
John: Most adults think they have to be good at something in order to enjoy it. They wait until they get some level of skill before they allow themselves to have fun. Running – at any level – can be fun right away if you just take it for what it is. Patience is the most important element for a beginner. And, tenacity is much more important than talent.