Most articles I have read on fat intake claim that at least 20-35 percent of a runner’s diet should come from healthy fats.
During running, muscles rely on fats for energy after the all the carbs have been depleted. The difference between the elite runners and the casual runners is elite runners are good at utilising their fat stores as energy source.
When it comes to fats, their are good fats and bad fats.
Examples of Bad fats for runners
Saturated fats are bad fats, they are fats mainly found in animal products such as meat, dairy, eggs and seafood, which have been shown to contribute to health problems.
Example of good fats for runners
Cold-water fatty fish, canola and soybean oil, walnuts, flaxseeds and tofu are good sources of omega-3 fats, which have been linked to disease prevention.
Amounts of fats to consume
Remember at least 20-35 percent of a runner’s diet should come from healthy fats.
The importance of protein for runners is, protein helps in injury prevention. Protein is crucial to muscle recovery after a run.
During running a alot of body tissues experience small tears. A diet rich in protein helps in repairing muscle damage.
Research also has shown when protein is taken atleast one hour after work out it diminishes the effects of cortisol—the so-called “stress” hormone that breaks down muscle.
Amount of protein runners should eat
To gain the full benefits of protein’s power, most sports dieticians and nutritionists recommend eating protein within 30 minutes of finishing a run that’s when your muscles are the most receptive to a helping hand.
The amount of protein to eat should be based on your sex, weight and age. Running Times magazine has a formula on how to calculate your Protein requirement based on your weight.Read it at Running Times Nutrition
We know the best way to train for a half marathon is to clock as many miles as your body can handle.
But repeatedly engaging in the same movements every week without building supporting muscles can lead to overuse injuries. For this reason, it is important to cross train.
Cross training can include other aerobic activities, such as cycling, swimming, rowing or elliptical. You should also incorporate basic body strengthening exercises such as pushups, leg lifts and exercises designed to strengthen your core, such as sit-ups.
The benefit of hip stretching is that it makes your muscles more flexible allowing them to extend back far enough behind you before it comes forward again. This flexibility allows you to run faster and stronger. It also makes you less injury prone.
The following images show types of hip stretching exercises you can do at home
Stretch until the muscle just begins to feel tight (stretch point). It is important to hold the stretch position for 20 seconds, relax for 10 seconds and repeat each exercise for each leg. The stretching program should last 10 minutes. A practical program is to perform each exercise 2 or 3 times on each leg.
Recovery time of an ankle sprain injury depends on the amount of physical therapy you receive. Physical therapy and exercise helps to lessen the swelling and pain as well as strengthening up the muscles in your ankle.
The following you tube video demonstrates Ankle sprain exercise technique that you can incorporate as part of your physical therapy.
At a certain point many runners notice a decline in their running performance. They notice their speed or pace has gotten and no matter how hard they run they can’t run faster.
A sudden decline in running pace may be a sign you are doing something the wrong way.
Some causes of decline in running pace are ;-
1. Overtraining
2. Change of training methods
3. Under eating.
Over training.
If you train too much -back to back days without taking a rest your muscles will get exhausted and sooner or later you will experience a decline in performance. One way you can avoid exhaustion is to space your runs. Run today and rest the next day. If you already feel exhausted take a complete rest for a week.
Change of Running Method.
If you were used to running on flat roads and you have just shifted to hill running this might also affect you running speed. Immediately after shifting to hill running you may experience decline in pace because your body is not used to extra demand. It takes time for our bodies to adjust to the extra demands of hill running. With time the body adjusts and hill running feels normal.
Under eating
Food is the fuel that drives our run. If you are not eating enough you denying your body the fuel it needs. You can make a rough estimate of how many calories you need based on your weight, the kind of job you have, and your training program. People who exercise regularly should eat about 60 percent of those calories from carbohydrates, 25 percent from fat and 15 percent from protein.
When Paula Radcliffe won the New York City Marathon 10 months after giving birth to her first child, Isla, I was left surprised.I didn’t expect her to do well let alone win the race just after giving birth.
But according to an article I have just read at Sports Illustrated I shouldn’t have been surprised because pregnancy can have an effect on a womans body that that can make her run faster
To Quote the article,
One of the many physical transformation that occur in a woman’s body to accommodate the new resident is an increase in blood volume, since there are suddenly two people in need of oxygenated blood. Once the baby is born, that extra blood hangs around. Extra red blood cells, as any athlete who has used EPO knows, means extra oxygen to the muscles. This super mom effect, however, is transient, lasting a few weeks or months. A 1991 study at the University of Vermont found that non-athlete women were still pumping slightly more blood than usual three months after giving birth.
They asked Paul Radcliffe how she felt after pregnancy and she said she felt stronger after her first pregnancy.
Abortion Doping.
There are unconfirmed reports that this relationship between pregnancy and red blood cells may have been exploited by the former East German Athletes. According to grapevine, East German athletes had gotten pregnant, and then aborted, in order to take advantage of hormone changes during pregnancy.
Aerobic means “with oxygen” and refers to exercise that is of an intensity that allows sufficient oxygen and nutrients to be transported via the blood to the working muscles.
On the other hand Anaerobic exercise means “without oxygen” the intensity is so great that the body simply can’t supply the necessary oxygen and fuel fast enough. And good example is during the 100m sprint, the runners run so fast that they can barely breath.
When a runner starts jogging his system is on aerobic mode when he starts sprinting his system switches to anaerobic mode.
Creatine nutritional supplement is for anyone who dreams to add size and defination to his muscles and to see results as quickly as possible.
Most experts warn users of creatine supplement to take it with caution because taking more than the recommended doses of fitness supplements can be harmful. Too much creatine in the system can lead to side effects.
Negative Side effects of creatine supplement
According to this wikipedia article some of the side effects of creatine may include:
Loss of appetite,
Stomach discomfort,
Diarrhea,
Nausea.
Muscle cramps
The important thing when taking creatine or any other supplement is to stick to recommended dosage.
The marathon is becoming more popular, according to latest statistics over 420,000 American runners finished the distance in 2007.
If your goal is to run and finish a marathon, let me remind you, finishing the 26 miles is a big challenge. Training for the full marathon, usually the programs are anywhere between 4 and 5 months long.
How to run
Learning how to run for a marathon is more than running around the block, You have to learn how to run, you have to learn how to and when to conserve your energy, when to give it that last blast. You can only learn this by getting out and running.
Learning about a runners nutrition
Another important area is nutrition. You need to eat right while you train for the marathon. A nutritional balance of carbohydrates, proteins and essential minerals is important. This will help in replacing lost energy and repair of tissues.
Learning about Injuries
Running injuries are part of running, you cant escape them. As you train you will suffer injuries, dont let them discourage you. When injuries happen, take a complete break from running and seek treatment. The first step of treatment is ice the injured area and maybe take a pain killer. If that doesn’t work seek medical help.
Remember to take rest days. This will allow your muscles to recover from fatigue.
Staying hydrated is also important. Make sure you are drinking enough water during training and also after your runs. Proper hydration is important for proper functioning of the body and it helps to prevent running injuries.
Talk to running experts
It wouldn’t hurt to set up a meeting with a personal trainer if you’re really committed to doing one of those 26.2 mile runs. If you dont know where to find a personal trainer, talk to fellow runners. Most runners are friendly people and are willing to give a hand.
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