Monthly Archives: September 2009

Daily Food For Runners & Athletes

Because carbohydrates are the primary fuel source for active muscles, athletes need to consume them on a daily basis.

Carbohydrate-rich foods include: –

  1. Fruits
  2. vegetables (potatoes and beans),
  3. Grains,
  4. Breads,
  5. cereals and some dairy products (milk and yogurt).

In general, the best diet for an athlete is one that contains a variety of foods from each of the major food groups—this will help ensure that your diet is made up of nutrient-rich foods.

Approximately 55-60% of total calories should come from carbohydrates. Athletes need to consume carbohydrates before, during and after exercise to provide fuel for the body and support overall health.

Nairobi Marathon Training : End of Week 18

Last week I made a full recovery from my achilles tendonitis injury. I managed a total of 42K of running for the week. Two midweek trail running, 5k on wednesday and 10K trail run on friday. My original plan was to do a 21K run on Sunday but I ended up running 28K because my achilles felt fine.

The weather has changed Kenya has shifted from a cold season to a hot season. The shining sun is out all day. I could feel the change in the weather because what would have a routine non stop 28K long run, I had to stop once, around the 21K mark to drink water.

Am now entering the final stage of my marathon training and the biggest challenge will be overcoming the unfriendly weather. Training for a marathon when it is hot and sunny is never easy and I will require to ensure am well hydrated.

Running Clubs Around San Diego

Team Vavi Running Clu, San Diego

Team VaVi Running Club (TVRC) combines social running with marathon training for beginners to advanced runners for around $100. The marathon program includes clinics, organized long runs, specialty runs, computer-based training, discounted race entries and social events.

The club also features a specially designed dual-season 31-week training program starting in October for $200 that trains runners for the half Carlsbad and full San Diego Rock ‘n’ Roll Marathon.

West Coast Road Runners Club, San Diego

For the adventurous runner, this San Diego club, west coast road runners club offers a unique program designed to train runners for any race and all distances. The club offers five programs in Mission Bay, Carlsbad, Rancho Bernardo, Chula Vista and Temecula and includes 35 program coaches and assistant coaches, day-by-day training schedules, Saturday group run/walks, coached track sessions and educational seminars to train for any race, including all half or full marathons, from Vegas to New York.

San Diego Track Club

For the philanthropic runner, San diego track club (SDTC) is a non-profit organization and the largest running club in the county, with members who range from casual runners to elite athletes, with a mission to “support the development of distance running, track and field, and related sports in San Diego County.

Marine Corps Marathon : Running Tips : Training Tips

Marine Corps Marathon is a must sought marathon by runners. Marine Corps is popularly known as “the peoples marathon”. The traditional Marine Corps Marathon course is 26.2 miles and a 10K race also allows runners of all ages to join in a shorter 6.2 mile event.

Training & Running Tips for Marine Corps marathon

1. Train hard but remember to take a rest.

2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply days.

3. Train at your projected marathon pace.

4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.

5. Do the long runs.

6. Remember to stretch

7. Do speed works round a track, it just makes your legs feel better.

8. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

9. Remember to stay hydrated.

10. Remember to have fun.

South Beach Diet Food List : South Beach Recipe

South Beach Diet foods are about eating good carbohydrates and fats and avoiding bad carbs and fats.

When a person eats bad carbohydrates and fats they feel hungrier, causing them to eat more, which causes weight gain. People following on south beach diet are trying slimming and weight loss.

South Beach Diet Phases

South beach diet works in phases, the first two for a specific timeframe and the third phase for life.

South Beach Diet Phase 1 Food List

This phase is about carbohydrate restriction. Foods eaten are lean meats, such as chicken, turkey, fish, shellfish, vegetables, low fat cheese, nuts and eggs.

South Beach Diet Phase 2 Food List

Proteins, vegetables, starch and fruits.

South Beach diet Food plan

The South beach diet has plan for foods to eat for breakfast, lunch and dinner. It claims you will lose weight while still being able to enjoy your favourite foods.

Best Life Diet Food List To Lose Weight

The Best Life program is a way of living — of eating, of exercising, of viewing your life — that puts you at your healthiest. The primary goal of the program is to lose weight.

Best Life Diet Program explained

You’ll be following a three-phase program, that you take at your own pace. Each phase gradually leads you to an increasingly healthy and slimming diet and encourages you to increase physical activity.

Best Life Diet Food List

Here is a sampling of the foods that Best Life diet followers frequently eat.

Bananas

Coffee

Skim milk

Eggs

Apple

Tetley Tea

Benefits of Best Life diet

Keeps the weight off, Develop habits that dramatically reduces your risk of diabetes, heart disease and other ills.

Source : Best Life Website

Stanchart Nairobi Marathon : Training Week 16

The last two weeks have been frustrating, a nagging achilles tendonitis had refused to heal.

It started as a small pain, I swiftly applied heat but it got bad then I tried an anti-inflammation cream, after one week the Achilles got worse, I was limping! I stopped the medication and tried Ice, although I knew I might be late, most experts think it is useless to use ice after 48 hours.

But the ice seemed to work because the pain started to go away. After two weeks of no running I got back to my love. Last week I did three days of running. On Wednesday, a 5 k run around a grass track, followed the next day by a 2K trail run inside a private ranch. I had hoped running on those soft surfaces would give me a soft landing but I was wrong. After the trail run I felt a bad reaction, my Achilles felt painful. I took a pain killer and took two days rest.

On Sunday everything felt fine, so I did a 16 K run on road. I ran most of the distance comfortably but I could feel a slight pain near the end. I finished the run without any serious reaction and am confident but hopeful the injury is behind me.

9 Common Running Mistakes

From the bbc health website I found this list

Some of the most obvious weaknesses you see in runners and joggers are:

1. Bouncing up and down too much

2. Over striding

3. Not using their hamstrings enough

4. Landing on feet too heavily

5. Breaking action on landing

6. Not using arms

7. Twist midriff side to side while running

8. The head and upper body are bent forward

9. Jogging slower than you could walk!

Most joggers and runners are biomechanically inefficient because their running technique is poor.

They don’t use the necessary body parts efficiently so when they are supposed to be enjoying themselves they are instead suffering pain.

Why Poor People Are Fat

Statistics in the developed world indicate higher incidences of obese / fat people among the poor, the low income earners and the unemployed.

The answer to why poor people are fat  can be found from a New York Times article profiling the life of recently layed off lady.

From the article : The confident young woman who had once sold expensive cosmetics had become a middle-aged woman bulging out of sweat pants, her face sagging with exhaustion, her hair matted for lack of access to a shower. Each rejection intensified her fears that she might never work again.

“Is it my age?” she asked. “Is it because I’ve gained weight?” She had been visiting a nearby food bank. “They give us cakes and cookies,” she said. “Then you wonder why poor people are fat! They’re not giving us fruits and vegetables.”

Bupa Great North Run Training & Running Tips

1. Train hard but remember to take a rest.

2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply days.

3. Train at your projected marathon pace.

4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.

5. Do the long runs.

6. Remember to stretch

7. Do speed works round a track, it just makes your legs feel better.

8. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

9. With 50000 race runners keep race etiquete, dont push and shove

10. Stay Hydrated, drink enough fluids.