No Bagels? That's Crazy Talk!

I get so tired of bagel bashers. I think these extremists must live very boring lives. I guess it is easier just to say to yourself, "Bagels are bad. Don't eat them." That way you don't have to think about what you're eating. Okay, I concede to the fact that bleached, refined white flour isn't good for you. But guess what? There's an entire world of whole-grain bagels in your local bakery, bagel shop, and grocery store. I know what you're thinking, and no, you don't have to be a Birkenstock-wearing, tie-dyed T-shirt-wearing flower child to enjoy whole-grain foods. The flower-child thing is entirely optional, but you do need to be a discerning shopper, tie-dyed T-shirt or not.

There are some bagels and other grain products masquerading as whole-grain or whole wheat. Marketing gurus are quite clever in disguising what's really in their products. Just because it's brown doesn't mean it's whole-wheat or whole-grain. Some products contain caramel coloring to give it that brown whole-wheat/grain look. Also, steer clear of products using phrases such as "wheat", "enriched wheat flour", "multigrain", "5-grain", "rye", "made with whole wheat", "made with whole grain", or "contains the goodness of whole grain." Unless it says 100% whole grain or 100% whole wheat, it's probably not. Check the ingredients on the label. The closer to the front of the list the more it contains. Look for breads that have at least 3 grams of fiber. If you're at your local bagel shop or bakery, ask them to tell you about their whole-grain and whole-wheat products. In my experience they're more than willing to share with you what goes into their various offerings.

Also, you need to know that there are some differences between whole wheat and whole grain. Both are good for you and both are much better for you than processed white flour. The biggest difference between whole wheat and whole grain is the process used to prepare the grain flour. 100% whole grains are made from the whole kernels of grain (both the inside part of the grain and the outer covering). If a product says "whole-grain," that means the grain flour used to make the product has not been refined. A benefit of it not being refined is that it takes longer for whole-grains to digest. Because of this, it has a glycemic index of 50 which is fairly low. 100% whole wheat does in fact mean the whole wheat kernel is used, but that doesn't necessarily mean it's 100% whole-grain flour because often the whole-wheat has been refined to give it a lighter texture. When the grain has been refined it's striped of some of its nutrients. Because 100% whole wheat is often refined it's digested more quickly, giving it a higher glycemic index (around 71). So, if you have trouble with spiking blood sugar, eating 100% whole-grain is a better choice. Visually it's hard to tell whole-wheat products from whole-grain. Whole-grain products usually have a richer, heartier taste and involve more chewing when you eat them. Both whole-wheat and whole-grain products are much healthier for you than refined and bleached flour products.

Active people, especially runners, need a good healthy diet that consists of about 50% carbohydrates, 20% protein, and 30% fat. But you have to be careful not only with the percentages of carbs you eat, but also the kinds of carbs you eat. Like with most things, there's good (complex carbs) and there's bad (simple carbs). Only 10% of your daily carb intake should be of the simple variety (sugar, honey, white bread, GU, and refined foods like cakes and cookies). The other 40% should be comprised of complex carbs. Carbs convert to glucose in the body which is used for energy or stored in the muscles or liver as glycogen for later use as energy. Carbs become the bad guy when you're not active. Only a limited amount of glucose can be stored. If there's "extra" in the body that's not being used for energy, it becomes stored as fat. Runners use carbs as fuel. Unless you're over indulging and not running, you shouldn't be worried about weight gain.

Whole-grain breads are a good source of complex carbohydrates. They have as much carbohydrates as whole-wheat or even bleached-flour products, but whole-grain products are absorbed into your system with greater ease and tend not to create as much of a spike in blood glucose levels as the other types of breads. Also, for all the "I'm going to gain weight" sayers, whole-grain breads are a good source of fiber and a diet with sufficient fiber can help make you feel full longer which can help with weight loss. Whole grains can also help to lower cholesterol.

So runners, take heed! Eat that bagel (whole-grain that is) and be proud!

25 Racing Tips for Runners

Whether it's a 5K, 10K, half-marathon, full-marathon, ultra, or something in between, racing can be stressful, not only on your body, but on your nerves too. Listed below are 25 tips to help ensure an enjoyable racing experience.

1. Register for the race. Don't be a Bandit. It may be daring and fun, but it's not fair to race organizers, volunteers, and especially the runners who've paid to participate. Remember too, that often a race is a fundraiser for a worthy cause or charity.
2. If possible, pick up your race packet the day before the race. If that's not possible, arrive at least an hour before the start time to get your packet.
3. If it's a race you've never run before or if it's in a town you've never been to or are unfamiliar with, be sure to use a site like MapQuest or Yahoo! Maps to get directions. Both sites provide estimated travel time, mileage, turn-by-turn directions, and maps, which you can print and take with you.

4. Layout your racing clothes and shoes the night before. If you've picked up your race packet, go ahead and pin on your racing bib.
5. Make sure you have the breakfast foods you normally eat before running on-hand. Race day is not the time to test out something different or to discover your cupboard is bare.
6. When it's time, be sure to line up according to your estimated pace for the race. Some races organize the runners by pace, but in most small local races you're left on your own to do this. Elite runners (the ultra fast guys and gals) are in the front typically followed by groups of runners which decrease in pace times by typically a minute. For example, behind the elite runners of a 5K, the next group might be runners expecting to run a 6:00-7:00 minute mile. Behind this group would be the 7:00-8:00 minute milers, followed by the 8:00-9:00 minute milers, and so on. Neither delaying the fast runners nor being trampled is a good thing.
7. While in the starting corral, look down. Make sure your shoes are tied.
8. Expect the first half-mile to mile in a race with lots of runners to be very crowded and tight. This will eventually ease up as runners spread out along the course.

9. While running be sure to express thanks to the many volunteers helping along the course. A simple "Thanks!" or a smile and a nod will do.
10. Never come to a dead stop in a race. This can cause a pile-up! If you need to tie your shoe, pull off to the side.
11. As you weave in and out and pass fellow runners (especially during the start of the race), be sure to say "Excuse me" "Coming through" or "On your left/right."
12. If you hear "Excuse me" "Coming through" or "On your left/right", be sure to move over. It's proper etiquette to allow the runner to pass when they've announced their intentions.
13. If you plan on discarding some layers of clothing along the race course, be sure to move over and drop the clothing along the curb.
14. Pay attention to automobile traffic. The course may not be completely closed to traffic or a car could accidently wander into the course route.
15. Check the race website prior to race day for the location of the water stops. This is more important for longer races, but good info to have for any race.
16. Check to see if the race organizers have announced the brand of sports drink provided on the course, if only water will be provided, or if both will be provided. If the race is using a brand different from what you've used while training, better plan on carrying your own.
17. Often a water station will have more than one table. Heading for the second table will help you avoid the "clog" that often occurs at the first table, especially in the early miles of a race.
18. If you plan to stop at or walk through a water station, it's best to keep moving through the station, get your water, and then pull off to the side out of the way of your fellow runners. Once you're ready to run again, be sure to look before merging back into the flow of runners.
19. If it's a winter race, take extra precautions at water stops. Often they become skating rinks!
20. To avoid spilling the water or sports drink down your front, squeeze the top of the cup forming a V-shape. Use the tip of the V as a spout and drink from this end.
21. If provided, be sure to toss the cup in a waste can. If none are provided, carefully toss the cup to the side out of the traffic area.
22. Encourage your fellow racers. This works well in out-and-back courses where you'll see the lead runners on their return. Root them on. Then when you're on the return, encourage the runners in the back of the back.
23. At the end of the race, be sure to keep moving through the shoot until you're clear of the finish area.
24. Be sure to partake in the post-race food and drink that's usually provided, but remember that moderation is the key. Not a good idea to stuff yourself after a race plus there are runners behind you that are looking forward to refueling too.
25. Don't toss that bib after the race. Bib numbers are often used for door-prize drawings.

And the Winner Is......

RunnerDude's first contest was a great success! First, I'd like to thank all the runners that submitted a running mantra. Second, I'd like to thank all the readers who voted. Amy Read's mantra "I Am Hard-Core!" received the most votes. Congratulations Amy!! As the winner, Amy will receive a $50 gift certificate from Road Runner Sports! Second place goes to Stuart's "Tough times pass. Tough people remain." There was a tie for third place with Jennifer Tran's "Don't quit. COMMIT!" and Carol King's "Relax. Breathe. Have fun!"

Listed below are all the submitted mantras. They were all awesome! Thanks!

• I am Hard-Core! —Amy
• Tough times pass. Tough people remain.—Stuart
• Don't quit. COMMIT! - Jennifer
• Relax. Breathe. Have fun!—Carol
• Run your own race.—Felice
• If not now, when?—Linda
• I love hills! I love wind!—Wendy
• Pain is temporary. Glory is forever.—Bobby
• Nothing worth having ever came easily.—Trish
• Put one foot in front of the other.—Laura
• I can do all things through Him who gives me strength.—Gina
• Can't Stop! Won't Stop!—Janel
• Can't Stop! Won't Stop!—Jeff T.
• Ole' Ole' Ole' (By God, By God, By God)—Jeffrey
• No regrets!—Felice
• If you don't, you rust!—Ryan
• I'm a running machine, not going down without a fight!—Justin
• "Gotta Get Thru This" song by Daniel Bedingfield—Natalie
• "The will to win is important, but the will to prepare is vital." (Joe Paterno, Penn State head football coach)—Lauren
• The pain of discipline or the pain of regret.—Rob
• Relentless forward motion—Stuart
• Make Mom proud!—Missy
• Run like you're being chased!—Vanessa
• This too shall pass.—Trish
• This too shall pass.—Bobby
• Perpetual forward motion—Bobby
• When the going gets tough, the tough get going. So get going!—Trish
• With God all things are possible, so you CAN do this!—Trish
• Do this today and you can eat your weight in chocolate tonight!—Trish
• Not today, I will not be broken.—Trish
• I AM the Terminator sent from the future to destroy this trail. I'm a machine. I'm a machine. Machines don't stop til the mission is done.—Jeff P.
• Not if. When.—Jeff P.
• I will keep on.—Rene
• Define yourself!—dirtdawg50K
• If you don't go run you're gonna need prozac!—Mary
• Not everybody can do this!—Mary
• Of course it's hard, if it was easy everyone would do it.—David
• Of course it's difficult, it's the difficult that makes it great!—David
• Gone away is the blue bird! Here to stay is a new bird!—Ben
• Where’s the nearest shotgun?—Neal

RunnerDude is hard at work on future contests and hopes to have another one posted in early June.

Rules for the Road

Just like every other sport, running has some basic rules too. Running rules, however, have more to do with safety and etiquette (how to play nice). Listed below are 20 "rules" to remember when you hit the road. Whether a novice or an elite, be safe, review the rules, and remember them next time you hit the road (or trail).

• Run against traffic, if running on the road.

• Don't run down the middle of the sidewalk, trail or greenway. Instead, run on the right and pass on the left.

• Be prepared for oncoming traffic along blind curves. Remember that blind curves can also occur on sidewalks, trails, and greenways.

• Always alert a walker or runner that you're passing by saying in a loud firm voice, "Passing on your left." or "On your left." Never assume they can hear you coming.

• Never wait until the last second to warn a fellow runner or walker that you're passing. This can cause quite a scare, especially if they're listening to music totally unaware of your presence.

• Many parks and greenways have designated lanes for pedestrians and bikes. Make sure you're in the appropriate lane.

• Always look both ways twice before crossing an intersection.

• Never try to beat a car, cyclist, train, etc. at an intersection, even if you have the right-of-way.

• Don't be a road hog. Never run more than two abreast.

• Avoid making sudden U-turns while running. Instead pull off to the right, stop, and look for oncoming traffic (walker, runner, cyclist, car, etc.). If clear, complete your turn-around.

• Never stop suddenly during a run. A fellow runner, walker, cyclist, or rollerblader could be right behind you.

• Don't litter. It's very easy and much more convenient to toss that used gel pack on the ground, but don't. Instead store it in a fanny pack, or pocket and dispose of it properly after your run.

• Don't jingle-jangle. Be sure to clear your pockets of loose change and don't run with a key ring stuck in your waist band. Not only will this annoy your running buddies, you'll find it bothersome yourself after a few miles.

• If you run with a large multi-pace group, be sure someone takes a count of the runners before heading out. Also, be sure to have a designated start and finish area. After the run, check to see if they're any missing runners. If it's a long run, having a midpoint "check-in" is a good idea. Never want to have a fellow runner who's in need stranded on the trail.

• If you run with a group, come prepared with water, sports drink, gel, etc. Runners are generous people, but no one likes a repeating moocher.

• Provide running advice only if requested. Slow does not mean weak and faster doesn't mean stronger. Respect your running peers.

• Make sure if you run with a dog that it's leashed and under control. Not everyone enjoys having a dog abruptly greet them, jump on them, or be under foot.

• Look before you spit and be aware of the wind's direction. Nothing worse than having a snot rocket land on your shoe!

• If someone is more of a social runner—respect that. If someone is more of a competitive runner—respect that. There's room for both in the running community.

• Encourage your fellow running buddies. You'd be surprised how much a simple "Great job" "Good Run" or "What was in your Wheaties this morning?" can do to bolster a person's confidence.

Avoid The Domino Effect

In 2006, I ran the Richmond Marathon, the race billed as "America's Friendliest Marathon." It's kind of ironic that I suffered my first major injury—a stress fracture in my heel— while running America's friendliest marathon. Don't get me wrong, the marathon is a great one and I highly recommend it. Well organized, great support, and a scenic route that begins and ends in Richmond's historic district. A good portion of the course runs along the James River.

It wasn't the race that was unfriendly to me, it was Mother Nature and okay, I admit it, some poor decisions on my part. The race takes place in November. So, I'm thinking cooler temperatures. Well, just like the heat wave of the 2007 Chicago Marathon, Richmond '06 also had an unusual heat wave. Clothes-wise all I had to do was keep pulling off layers, but hydration-wise, I wasn't as lucky. I felt like I had hydrated well the day before the race, but evidently I needed more than I had consumed to compensate for the extra sweat loss due to the unusual heat.

So, you're probably thinking...wasn't this post supposed to be about a heel fracture? You're right, but you see, this injury wasn't as clear cut as tripping and falling resulting in a fracture. Actually I was a bit baffled as to why I had the injury until my doc, Dr. Bert Fields, helped me piece it together and understand the domino effect that had taken place. So let me backtrack a little...

Normally, I'd replace my running shoes about 3-4 weeks before the race, giving me plenty of time to break them in. This time, however, I had good intentions, but I didn't get my shoes until two weeks before the race. Because of the taper in my training, I really didn't have time to break-in the shoes properly and this worried me. So much so, that the night before the race I decided to wear my old shoes. That turned out to be a bad decision.

The beginning of the race was great. Not too hot and the crowd support was wonderful. About halfway through the course, it started to heat up and I could tell I was a little dehydrated. I was taking in fluids, but it didn't seem to be doing the trick. Then at about mile 17, my claves began to stiffen and just plan hurt. It wasn't exactly a cramp, but it was close. I kept waiting for the inevitable knot to form and the soon to follow gut-wrenching pain. That never occurred, but a steady constant soreness lasted the entire rest of the race. I finished, but it took all my strength and concentration to make it to the finish.

I recovered from the dehydration pretty quickly, but my calves were sore the rest of the following week. But that eventually passed too. Once I started back to running, however, I noticed a pretty severe pain in my right heel. As most runners would do, I ran through the pain and decided to ice it and rest a few days to give it a break. Then the heel started to bother me just standing, so I headed to the doc. He did an ultra sound and discovered that I had a calcaneal stress fracture (a stress fracture in my heel). He said there was some calcification which indicated it was starting to heal, but that my continuing to run was interfering with the healing process. He had me take him through the last few weeks of my running to help him get a better idea of how this may have occurred.

His conclusion? Well, he believes it wasn't one specific thing that caused the fracture, rather a series of events. First, the dehydration from the unusual heat caused my calves to become fatigued. Evidently your calves work like shock absorbers for your feet. So, when my "shocks" blew out, there was nothing but my shoes to absorb the pounding. My last minute decision to wear my old shoes caused me to have very little backup cushioning. Also, the doc said my feet had very little natural padding on the heel. So between my calves quitting on me, my old shoes, and my naturally pad-lacking feet, my heel just couldn't take it and fractured.

Treatment? The doc gave me several stretching exercises to do and told me not to run. For 2 months!!! On month three, I was able to start adding in some easy cross-training and some treadmill running. It was tough those three months. I still met my running group for the Saturday long runs, but I'd walk about 3-4 miles while they ran 11 or more. Eventually the heel healed and I actually came back to a strong summer of 5Ks and half-marathon racing, setting some PRs in both. I don't, however, recommend fracturing your heal as strategy for setting a PR.

The Domino Effect:

1. Waiting too late to buy new shoes before the race

2. Changing mind and wearing old shoes for the race

3. Unusual heat wave causing dehydration

4. Dehydration causing calves to blow

5. Blown calves causing more direct impact to the heel

6. Old shoes not able to absorb extra impact on the heel

7. Stress fracture in the heel

8. Two months no running. ARRGH!

Lessons learned:

1. Allow plenty of time to break in new shoes before a marathon

2. Don't change shoes at the last minute

3. Burning calves could be a sign of dehydration

4. Don't assume a November race will be a cool race

5. Hydrate, Hydrate, Hydrate!

6. It takes a long time to recover from a stress fracture

Running Passion Times Two!

Twitter is such an awesome social tool. I've met so many cool people through following and being followed by fellow Twitterers. One such person is Jeff May, from Ontario, Canada. I have met people who were passionate about running, but this guy has passion times two! Jeff's running style is a bit unconventional. The way he competes isn't an internationally accepted way to race right now. He's been allowed to compete in Canada at most major events but not at any international level games. Curiosity piqued?

Jeff competes in a specially designed wheelchair in which he uses his feet to propel himself forward. Because of the way Jeff propels himself, he's not eligible for the Paralympics. But this doesn't keep Jeff down. He continues to go out and compete when I doubt a lot of others in his situation would. Jeff's often asked why he continues to put himself through the heartache of being overlooked for national teams even though he's won a Canadian Championship.

Jeff's response:
I just love the sport too much and I get more out of trying to see how fast my body can go, then judging myself against others. One of my running idols Steve Prefontaine once said, "To give anything less than your best, is to sacrifice the gift." I truly believe in that concept and that's how I approach every workout. For me going to the track or going for a long run is a gift and to not put forth my best effort each practice would only be cheating myself.

Jeff's competitive resume is quite impressive.
2008:
• Bank of America Chicago Marathon 15th (Men's Wheelchair)
• Ontario Para Sport Games 1st (800 & 5000m)
• HBC Run for Canada 10km 1st (Open Wheelchair)
2007:
• Canadian Track & Field Championships 1st (5000m) 3rd (1500m) 4th (800)
• HBC Run for Canada 10km 1st (Open Wheelchair)
• Ontario Paralympic Championships 1st (800, 1500 & 5000m)

Since 2006, Jeff has been the cofounder, president, and CEO of the Boiling Point Wheelchair Track Classic, the premiere athletics competition in Canada for athletes with a physical disability. The event combines a high performance track meet with a youth development camp and coaching clinic. He chairs the organizing committee and as the meet director he's responsible for the smooth execution of the meet.
Boiling Point 2009 will take place July 10-11. Athletes and coaches from 11 different nations have given their praise for Jeff's organization and hospitality. Combined with the four World Records that have been broken at Boiling Point, it’s easy to understand how this event has cemented itself as a Global leader within the international calendar of Para-athletics competitions. [Click here] to learn more about the Boiling Point Wheelchair Track Classic.

Jeff's also a motivational speaker and in 2008 he was the co-host on the 2-hour cutting edge sports talk show Drive This which airs across North America on Sirius satellite radio channel 98, Hardcore Sports Radio. [Click here] to check out Jeff's cool Website. To see Jeff in action, check out the clips below.

The Athlete's Guide to Yoga

The more I read and the more I begin to practice what I'm reading, I'm becoming a firm believer in whole-body strength including a strong core, balance, flexibility, and the mind-body connection. Developing all of these areas helps build endurance as well as provide you with a built-in "back-up" system, because each area supports the other. A strong core supplies the energy and supports the legs. Flexibility and balance helps prevent injury. Having a strong mind-body connection helps a runner become more aware of his/her body, knowing when to pull-back or push-through without injury. I'm also learning how important breathing is to the endurance athlete.

Yoga is a time-honored discipline that helps pull all of these areas together. Through Twitter, I've befriended the creator of two new tools for athletes. Sage Rountree is the author of The Athlete's Guide to Yoga (Velopress, 2008) as well as the DVD of the same name from Endurance Films. Sage really knows her stuff. She's a registered yoga teacher as well as a certified USA Triathlon and USA Cycling coach. She's also a runner having run everything from 5Ks to the half-ironman to the marathon, including Boston, with a PR of 3:39.

I am a complete novice to the practice of yoga. I began my first yoga experience a few months ago reviewing the DVD, Yoga for Runners and got hooked. I'm still a novice and have a great deal to learn, but the added flexibility and breathing control that I've gained so far have been very helpful in my running. That's why I was so excited to have learned about Sage's book and DVD.

For many, myself included, yoga can be somewhat overwhelming and intimidating because of the way it's often portrayed on TV—the meditating guru in a contortionist pose that you know you'll never be able to achieve. Well, like many things in the media, that's not a realistic portrayal of yoga. There are many beginner-level yoga classes, books, and DVDs available the will help you get started.

I was immediately drawn to Sage's book because I knew it was geared for athletes. In the preface of her book, she says she hated her first yoga class. With this kind of honesty, I knew right then, this author could relate to the runner and wannabe yoga student. We runners often can't see the point of doing something that doesn't involve aerobic exercise or strength training. Why do we need yoga? I stretch after I run. It will take precious time away from my training.

There are some good books available on yoga for runners and athletes, but The Athlete's Guide to Yoga goes a step further. This book explains how incorporating yoga into your training routine can benefit your overall strength, flexibility, and endurance. Not only does it explain the benefits of flexibility, strength, balance, injury prevention, and mental training, it shows you how to incorporate it into your training routines.

If you're a triathlete, you already know how hard it is to get in the needed training for the three events (swim, bike, run), so trying to add strength training and yoga into your already busy weekly training routine can seem daunting. Sage does the work for you by providing sample weekly workout charts including the strength and yoga elements for the base period, building period, and the peak period weeks of your triathlon training. She also provides similar workout charts for runners training for the half-marathon.

The book provides a wealth of photos showing each pose and the content is written in a very user-friendly tone. I'm a bit dyslexic with following directions so, if I can figure out the poses and be successful in completing them, just about anybody can.

Another added benefit is the home routines provided at the end of the book. Sage has provided several routines for warm-up, core -strengthening , cool-down, restorative, etc. This handy guide provides miniature photos of each pose in the routine as well as the page number in the book where more information can be found regarding each pose if needed. I actually ended up pulling this section out of my copy of the book and I use it as a quick reference when doing the various routines.

A sample DVD is included with the book which provides a preview of the full DVD version of the book. The sample DVD actually provides a complete warm-up & cool-down routine. The full DVD version mimics the book in its simplicity and non-intimidating ease-of-use. One great advantage of the DVD is that you can use the preset yoga routines that are provided or you can arrange the segments on the DVD to create your own personalized workout. Almost like having your own personal yoga instructor.

I highly recommend you try out Sage's book, The Athlete's Guide to Yoga and the DVD. A whole new world of strength, flexibility, and focus will be opened up to you that will definitely benefit your running. Look for her new book, The Athlete's Pocket Guide to Yoga, coming out soon!