The Healthy Marathoner
Newsletter
March/April 2007
Whether you're running or walking
a 5-K or a marathon, you'll want to be sure and check out each and every issue of
The Healthy Marathoner Newsletter. Jam-packed with useful health and exercise
tips for beginning and seasoned walkers and runners of all ages, The Healthy
Marathoner Newsletter is a wealth of information that'll help keep you walking
and running healthy and free from debilitating injuries.
Contents:
Running the Inaugural Oklahoma City Memorial
Marathon.
For women only: Six easy steps for keeping anemia at bay.
How to burn unwanted fat safely and effectively.
The importance of magnesium to the
athlete.
Do cold remedies really work?
Lowering your risk of diabetes.
The low-down on vanadium.
Food for thought.
Runners' Circle: Running around the world.
FAQ's.
Running the Inaugural Oklahoma City
Memorial Marathon
by Derle
Smith, Jr.
April 29, 2001, 8:40 A.M.
I
HUG MY WIFE, Lucie, and search for my starting position within a huge throng of
runners lining up near 6th and Robinson, downtown
"Okay,
line up according to your estimated completion times," a voice booms over
the loudspeaker.
I
spy a card with the time 3:30 clearly stamped on it; waving like a flag in the
clutches of an attendant's fingers standing near. I say to myself,
"That's my time." Excitement from crowds of people crushing in on us
from both sides of the street is contagious. I stretch my quads and calves, then run in place for a few minutes. The first rays of the
morning sun poke through the spaces between majestic skyscrapers just east of
us.
Prayer
A
tribute to the 168 slain on April 19, 1995, the event starts with The National
Anthem. I hold my hand over my heart as the singer revels the words over a
loudspeaker. The song is heartfelt and moving. We then pray for those who lost
their lives in that tragic bombing, for the living souls who'll carry on the
memories of those lost loved ones, and for ourselves. Following this a short
announcement and then a last minute pep talk. Finally a gun fires and we're
off, hundreds and hundreds of pairs of tennis shoes plopping against the
pavement, heading south on Robinson. In about half a mile we're heading east
and welcomed by a beautiful sunrise. When we reach the one-mile mark, we're
heading north on Walnut. Twenty-five miles, three hundred and eighty five yards
to go!
Aid Stations
"Water,
water, water," shout the attendants at the two-mile mark, holding out
paper cups filled with the refreshing, life-sustaining liquid. I hold out an
open hand as I run close to the long line of smiling, cheering people with
outstretched arms and clutching paper cups filled to the brim. I gulp down part
of the contents and douse my head with the rest. More words of inspiration. More handclaps. I'm instantly amazed at the fervor and
positive support these wonderful people display. From then on; every time I
pass an aid station; I thank the people handing me water or a sports drink. You
people are great, I think. I hope you realize how important and crucial your
jobs really are and how we truly appreciate you for your outstanding support.
Lots of Encouragement
I
don't know how many people watching from their yards and the sides of city
streets yell out "Way to go runners!" or "You can do it!"
and handclap us on as we pass by. Several of us reply, "Thank you!"
in return. The yells and cheers are a tremendous source of reassurance that
helps keep me moving. I'm sure other runners feel the same boost as I do. There
are so many people at the street corners and out in their yards that I refer to
them as our fans. Our fans have turned out to greet us, to help us finish this
long arduous trek.
The Sounds of Music
Six
miles out I hear a popular song from the 70s. I turn to a near runner who
simultaneously smiles and looks at me. "Beach Boys," we say in
unison. As we pass through neighborhoods, stereo systems blare with popular
rock tunes or the famous piece that often accompanies Olympic events. Live
music from musicians singing, playing guitars, or other musical instruments fill the air as we pass. Never have I heard such a joyful
cacophony of encouragement—a far cry from my dull runs in the country. It's
exciting and my skin tingles. I thank each of these individuals who are so
thoughtful, so kind to urge us along.
Road Runner from
At
the eight-mile mark, I approach a runner in white shorts, wearing a matching
t-shirt with
As
we head down a hill, he moves toward the curb. Two kids standing alongside whom I perceive is their mother beam up at him. "Hi,
kids," he says. They give him high fives for a brief instant and we pass
them by.
A Familiar Face in the Crowd
Thirteen-mile mark. I hit another aid station. Suddenly I
see a familiar face. She yells, "Hi, Derle."
It's Carol, a coworker friend. Instantly I'm amazed. People you never thought
you'd see popping up out of nowhere. This greatly helps me keep going. Onward I
trod, keeping an even pace. Hill up ahead. As I top the steep grade,
Andrea from
Twenty
miles out I catch up to a young woman wearing orange running gear who is moving at nearly my pace.
I
tell her, "You know, we must be crazy. Give me one good reason why anyone
in their right mind would be out here doing this."
She
smiles up at me and says, "Because it's awesome!"
"You from around here?" I ask.
"No,"
she says. "I'm from
"Derle, nice to meet you," I say.
We
plop along, talk about jobs, her friends, my wife who
is also from
"What’s
wrong?" she asks.
"Darned
side stitch," I say. "Been drinking too many
fluids."
"You
know, if you'll cough, it might help," she says.
I
start exhaling through pursed lips and massage the area beneath my ribcage with
my fingers.
"I
find this usually helps," I say. "I'm gonna
slow my pace a little, try to get this thing to go
away."
"So
long, and good luck," she says, smiling and
waving.
It
doesn't take long for my stitch to subside and I pick back up my pace in short
order. Again I spot the familiar orange running ensemble not far ahead; now
nearing the twenty-three-mile marker. I quickly catch up and say:
"So
Andrea, are we having fun yet?"
"Hey,
you're back," she says.
We
chat for about another half mile and then my real troubles begin. At once sharp
pains and my muscles knot up behind each of my thighs.
"Oh
no," I say in agony. "Charley horses in both legs." Again we
part and I slow to a crawl. I try to keep a jogging pace. No use. The pain is
unbearable. The next thing I know I'm walking and massaging huge knots
protruding behind both legs. I refuse to go out like this. I glance at my
watch: 10:18 a.m.
After
a few tenths of a mile I attempt to pick up my pace. I run for nearly half a
mile. Again I slow my pace and walk because of the searing, shooting pain from
my thighs. I see other runners walking and stretching beside the roadway. Hmm,
I think, must be the proverbial "wall."
I
pass by spectators yelling, "Come on, you can do it! Come on runners,
let's go!" I massage my aching muscles and walk at a fast pace. Then for
some unknown reason—undoubtedly the hand of God—I discover the strength to pick
up my pace again. I pay close attention to my legs and keep my pace steady. The
pain is gone and I'm moving on.
I can do this!
Climbing a hill, I hear a runner just ahead say, "I can do this."
Again she says, "I can do this."
I plop up beside her and say, "Sure you can." I then introduce
myself.
"Hello,
Derle, Donna," she says, gasping for breath.
I
mention a few pointers to her as we approach another hill: "Now, change
your cadence, small stride, take it easy, and watch your pace."
"I
can do this," she says again. She then looks at me and smiles, "We
can do this."
"You
bet we can," I say encouragingly. "Say, I write an online
newsletter." I tell her my URL and mention some of the things I write
about. "The name of the newsletter is The Healthy Marathoner."
"You've
run a marathon before?" she asks.
"No,"
I say. "This is my first."
She
smiles. "Mine too."
I
follow a pace or two behind those last three miles, being especially attentive
to any more problems from my thighs. People on the sidelines yell at us,
"The finish line's just ahead! You're almost there! Keep it up
runners!"
Donna
starts falling behind. I turn to her and say: "Unless something's hurting,
keep moving." I then tell her to keep up her pace and don't forget to
stretch after she crosses the line. In a flash she's moving up.
"I
can do this," she says.
Nothing
can equal the synergism I feel from these other runners. I call out to a small
cluster of runners following close behind us: "We can all do this!"
"Yeah,
we can do this!" one replies.
Whew, 26.2 Miles, at Last!
I'm
right beside Donna. "I can do this," she says between breaths.
I
urge her on. "Go for it, Donna. Finish Line’s dead ahead." She
crosses the timing mat a fraction of a second ahead of me. I'm glad for both of
us. "Don't forget your stretches," I say.
"I
won't," she says gleefully.
* * *
"You
okay?" an attendant says, tossing a worrisome look at me as I wind down.
"Okay,"
I say, breathing deeply. "I’m fine."
The Race is over but Six Blocks to Go
I
find a rail and use it as a prop to hold onto while I stretch my calves and
quads. Behind me an attendant yells: "This is it! Final
round of refreshments!" I wrench around. A table lined with paper
cups filled with Sports Aid. In less than a minute I down three of them.
A
gallery of glinting golden medals hanging from green cloth straps dangle in the
wind from a near framework stand. I approach the frame to get a better look. An
attendant meets me and asks: "Have you turned in your Champion-Chip?"
A Champion-Chip is an electronic device worn on a runner’s shoe used to gage a
speed and time. I look down at my left shoe. The chip is still secured to the
eyelets with nylon straps. "Over there," she says, nodding to another
attendant with a pair of dikes.
After
the chip is carefully removed, I'm handed one of the gold medallions. One side
reads: April 29, 2001, Inaugural Oklahoma City Memorial Marathon. I turn it
over and say under my breath, "Celebrate life. Honor their memory. Reach
for the future." I look for Lucie in the reception area. It's too crowded
and she's nowhere to be found. Maybe she's gone back to the car. I begin the
painful trek to the lot six blocks away. My calves ache and my thighs are
screaming at me, ready to shut down at any minute.
I
limp toward the Oklahoma City National Memorial. The muscles in my legs are
writhing in pain. A thin layer of salt cakes my shins and stains my running
shorts. I feel my eyes try to well up, but I'm too dehydrated for them to tear.
I gaze at the Memorial. I hold up the medallion and read the inscriptions once
again. Suddenly it dawns on me what running the Inaugural Oklahoma City
Memorial Marathon was really all about. I glance at the medal again and then
gaze out across the monument complex. Thinking about those who perished six
short years ago, I whisper to myself, "To commemorate life, honor you and
your memory, and to boldly seize the future."
—end—
For Women Only: Six Easy Steps for Keeping Anemia at Bay
by Sarah Jane Miller
NOT
ONLY GUYS BUT
Step.1 Realize why iron is so
important to your VO2 max. What is VO2 max? Your body's ability
to deliver oxygen where it really counts: to the muscles doing work. So where
does iron enter the picture? Every red corpuscle contains the protein,
hemoglobin, and it's the iron in hemoglobin that helps carry oxygen throughout
the body; to the brain, tissues; and ... you guessed it: the muscles. Now,
think about that for a moment. If your iron stores are low, the blood will have
less oxygen-carrying capacity and the muscles can't work to peak efficiency.
Step.2 Understand that you
don't necessarily have to be anemic to have an iron deficiency. The enzymes
that depend on iron for metabolism and energy production can be hamstrung way
before anemia ever enters the picture. All it takes is a slight drop in your
iron reserves to bring on fatigue—a condition vegetarians
should especially be aware of.
Step.3 Eat heme-iron-containing
foods with nonheme-iron-containing foods. Red meats,
dark portions of fowl as chicken and turkey are examples of heme-iron
foods (most readily absorbed form of iron) and dark leafy vegetables (as kelp,
spinach, collard greens, and broccoli) and beans are examples of nonheme-iron foods. Why eat them together? Because of the
synergistic way these two iron sources work together to increase iron
absorption in the body.
Step.4 Realize that some drinks
and nutritional supplements can actually interfere with iron absorption. For
example, limit your consumption of diuretics as tea and coffee as these
beverages contain the soluble astringent complex phenol: tannin, known to interfere
with iron absorption. High dosages of the minerals zinc, calcium, and magnesium
can also inhibit iron absorption.
Step.5 Consider cooking heme-iron foods in a cast-iron skillet and especially foods
that go well with tomato sauces, since the acidity of the sauce helps absorb
iron from the skillet into the food.
Step.6 Taking a vitamin C
supplement with your iron-rich meal can further enhance iron absorption. C
containing juices as OJ will work, too, but watch the sugar content.
Unsweetened grapefruit juice is a much better alternative.
Happy,
healthy running! —SJM
References
1. Beard, J., Tobin, B.
(2000), "Iron status and exercise," Am. J. Clin.
Nutr., 72: 594-597.
2. Editors of Runner's
World Magazine, The Complete Woman
Runner, (Mountain View, CA: World Publications, 1978).
3. Hinton, P. S., Giordano,
C., Brownlie, T., Haas, J. D. (2000), "Iron
supplementation improves endurance after training in iron-depleted, nonanemic women," J. Appl.
Physiol. 88: 1103-1111.
4. "Ironclad
Evidence," in "Special Section: Women's Running," Runner's
World, February 2003.
5.
How to Burn Unwanted Fat Safely and Effectively
by Sarah Jane Miller
MOST
FITNESS AND HEALTH EXPERTS agree that the best way to lose that excess baggage
clinging to your thighs, hips, buttocks, or waist is by getting on a
reduced-calorie diet plan and combining with this low intensity workouts as
swimming, walking, cycling, or jogging. Of the variety of aerobic activities
you can do, walking is perhaps the most accessible, least strenuous and easiest
on the joints, feet, knees, thighs and legs.
But
use common sense before you start any aerobic exercise plan. It's best to touch
base with your doctor or health care practitioner first. Then, with his or her
okay, invest in a good pair of walking shoes (running shoes make great walking
shoes) and hit the road.
Thirty
to forty minutes of brisk-pace walking three or four times a week is all it
takes to start shedding unwanted pounds. What is a brisk pace? If you break out
in a sweat before completing your walk, you'll know you're there. Now, that
you've gotten the first part down, here comes the second part; that is equally
important and necessary to get the weight off: diet.
A
rule of thumb to calculate your maximum required caloric intake (that your body
requires to move itself about, grow hair, etc.) is to take the number 14 times
your current weight. That is, if you weigh 150lbs, you require approximately
2,100 calories from the food you eat to sustain that weight. What this means,
is, if you want to lose, say, 4lbs, you'll need to trim about 580 calories from
your daily intake to lose that weight in 30 days. That's because about 3,500 calories
equates with a pound of fat.
Of
course you don't want to cut this many calories solely from the foods you eat
and that's where exercise comes in. For example, let's say you want to cut 250
calories from your daily food intake and lose the rest (230 calories) from
exercise. Not a problem. All you have to do is walk briskly for 60 minutes (a
calorie loss of about 390 calories) four days a week. Then when you hop on the
scales thirty days later, voila, you'll find yourself four pounds lighter!
Easy to say, right? It's all up to you. With a little
self-determination you can do it. Tell your friends and coworkers about your
plan and stick to it. Most importantly, be sure and check with your doctor and
dietician before starting any weight loss program. —SJM
References
1. Cooper, Kenneth H., M.D.,
M.P.H., Major, U.S.A.F. Medical Corps, Aerobics, (
2. Davis, Adelle, A.B., M.S., Consulting Nutritionist, Let's Eat Right To Keep Fit, (New York:
Harcourt, Brace & Co., 1954).
3. Meyers, Casey, Aerobic
Walking: The Best and Safest Weight Loss and Cardiovascular Exercise for
Everyone Overweight or Out of Shape, (New York: Vintage Books, 1987).
4. O'Shea, Michael, Ph.D.,
"How fit do you have to be to live longer?",
Parade Magazine, Oct. 20, 2002, 6.
The Importance of Magnesium to the Athlete
by Derle
Smith, Jr.
SECOND
ONLY TO POTASSIUM in cellular concentration, magnesium is one of three of the
body's essential electrolytes. What's its primary role? Enzyme
activation. Where is it most of the time? About a third of the body's
magnesium lies in the muscle and soft tissue and body fluids—the remaining
two-thirds inhabits bone tissue.
Also
magnesium tends to concentrate in regions where the body is most active
metabolically as the kidneys, heart, and brain. Its primary function is in
producing energy: extremely important to race walkers and runners.
Excellent
sources of magnesium are wheat germ, almonds, and Brazil nuts; good sources are
brown rice, dried apricots, and avocados; fair sources are potatoes with skin,
bananas, and beets.
Why
is magnesium so important? It is one of the body's nutritional all stars for
one, taking part in over 300 enzymatic processes; especially those responsible
for producing energy as in the production of Adenosine Tri-Phosphate (ATP), the
catalyst that directly aids sodium and potassium exchange within the cells. As
"nature's calcium channel-blocker," magnesium hinders calcium
absorption within the smooth-muscle tissue of the vascular system and cells of
the heart muscle, thereby decreasing blood pressure and enhancing the
functioning of the heart.
A
magnesium deficiency can contribute to high blood pressure, kidney stones, PMS,
menstrual cramps, and heart disease to name a few. If you suffer from chronic
fatigue, irritability, weakness, muscle cramps, or insomnia (just a few of the
symptoms), it's possible you could have a magnesium deficiency and it wouldn't
hurt to consult with your doctor or healthcare professional. Meanwhile visit
your grocer's produce counter often, eat well-balanced meals, and above all:
Stay healthy! —DS
References
1.
2. Sizer, Frances Sienkiewicz and Eleanor Noss
Whitney, Nutrition: Concepts and Controversies, 8th ed., (
3. Somer,
Do Cold Remedies Really Work?
by Sarah Jane Miller
FOR CENTURIES plants (as herbs and such) have been used to treat a
wide variety of human ailments, from incontinence to cancer. You
probably recognize them as garlic, hyssop,
Touted
as a treatment for the common cold, the daisy known as echinacea
has shown some promise for easing cold symptoms; but studies are mixed and as
varied as the number of species of this plant. In a majority of tests, there
has been no indication that echinacea does anything
to prevent or cure colds and the same can be said for all the other so-called
herbal remedies. This brings us to the cold-curing claims of
vitamin-and-mineral supplements—most notably, zinc and vitamin C.
The truth about vitamin C
The
late, two-time Nobel laureate, Dr. Linus Pauling believed vitamin C to be one of the most important
nutritional supplements a person could have in their cold-and-flu-prevention arsenal.
Yet studies don't reinforce that belief. While large doses of C do seem to
lessen the length of time a person has to suffer a cold (by as much as 12
hours), there is no conclusive evidence that vitamin C can either prevent or
cure the common cold. And you'd be well advised not to jump on the megadoses-of-vitamin-C bandwagon else you might soon find
yourself suffering the consequences: diarrhea.
What about zinc?
Without
question, zinc supports the immune response and laboratory studies show that
zinc does inhibit the replication of cold viruses. But little is known about
how zinc works in the body to prevent colds. And be cautioned: too much zinc in
the body can interfere with copper absorption. A copper deficiency can, in
turn, adversely affect key enzymatic reactions, cause iron deficiency anemia,
and actually impair the immune response.
Bottom line
If
you succumb to the cold or flu bug, sidestep the antibiotics—they simply don't
work to fight off viruses—and never trust those age-old, natural remedies,
either—the risk is not worth it. Instead, stick to what many doctors today
prescribe: drink plenty of fluids, get lots of rest, take an over-the-counter
analgesic for pain, and consider grandma's age-old remedy: a cup of chicken
soup. —SJM
References
1. "Cold Remedies: A to
Z," UC Berkeley Wellness Letter, February 2003, 4.
2. Inlander, Charles B. and Cynthia
K. Moran, 77 Ways To Beat Colds And Flu, (New
York: Bantam Books, 1994).
3.
4. Pauling, Linus,
Vitamin C, the Common Cold & the Flu, (New York: Berkeley Books,
1982).
5. Somer,
Lowering Your Risk of Diabetes
by Derle
Smith, Jr.
"To
keep the body's balance between blood sugar and insulin in check, avoiding
weight gain and keeping physically active are more important than fretting over
fats." —George L. Blackburn, M.D.
The
two most common forms of diabetes are type 1, immune-mediated diabetes mellitus
and type 2, insulin-resistant diabetes mellitus and these killers plague
approximately 16 million people in the
Type
1 diabetes usually involves children through their teenage years whereas type 2
largely afflicts adults. What do the two have in common? Excess
glucose in the blood. Symptoms include chronic thirst, frequently
desiring to urinate, fatigue, and difficulty seeing clearly.
Type
2 diabetes seems to afflict people who are overweight and who are carrying
around excess body fat. If your lifestyle fits the couch potato type and you're
20 years or older, take heed, diabetes is something you definitely don't need.
Treating
and preventing type 2 diabetes requires two things: (1) diet and (2) exercise.
If you're overweight, get with your doctor and devise a weight loss/diet plan
that will take off those extra pounds and get you down to your ideal weight.
One way to start is to get off unhealthy saturated fats and consume poly- and
unsaturated fats.
How
can you increase your poly- and unsaturated fat intake without gaining weight?
à Substitute canola, virgin
olive, or peanut oils for name brands high in trans
and saturated fats.
à Opt for a handful of
peanuts as your afternoon snack in lieu of concentrated-sat-fat-containing
snacks.
à Try peanut butter spread
instead of butter or margarine.
à Use sunflower kernels or
nuts as salad toppings in place of croutons.
Other
foods to consider are complex carbohydrates as found in fruits and vegetables.
Avoid the refined-sugar-and flower products that helped bring diabetes to
Western society in the first place. It's all about proper diet and exercise.
Get back to the basics and you'll live happier, healthier, and longer. —DS
References
1. American Diabetes
Association
Complete Guide to Diabetes, American Diabetes Association, 1997.
2. Fischman, Josh, "Facing Down
a Killer Disease," U.S. News & World Report, June 25, 2001,
58-68.
3. "Say 'Nuts' to
Diabetes?" and
4. White, Timothy P., Ph.D.
and the Editors of the
The Low-down on Vanadium
by Derle
Smith, Jr.
"The
wisest thing to do about vanadium is not to take it, except possibly the small amounts
in a multi. It poses some risks, and the benefits are unproven." —UC Berkeley
Wellness Letter
The
mineral vanadium occurs in extremely small amounts in plants, animals, and
humans, and, for that reason, like selenium and chromium, is considered a trace
mineral. As with chromium (studies suggest), vanadium could have healthful
benefits in controlling blood sugar levels. But, so far, nothing conclusive has
been found to suggest what vanadium's role in human nutrition really is. One
thing is for certain: consuming excess quantities of the trace minerals can be
toxic. And individuals who take vitamin and mineral supplements should be
especially wary of "overdosing," ingesting far beyond the miniscule
amounts of these minerals the body requires, since excessive amounts in the
bloodstream can actually interfere with the absorption of other vital minerals.
Though
little is known about vanadium's role in human nutrition, animal studies
clearly suggest that a deficiency can bring on retarded growth, infertility, or
sudden abortion.
In
the average person, about 20 mg of vanadium exists in the tissues of the
organs, bloodstream, and the bone tissue where it is stored. It is thought to
be one of the building blocks in teeth and bone formation, hormone creation,
and the development of red blood cells.
Researchers
estimate an individual eating a well-balanced diet gets anywhere from 15mcg to
30mcg of vanadium daily, more than enough when compared with the 20mcg RDA.
Does
vanadium help build strong muscles?
You
may have seen in some health food stores, the product American Muscle V3 whose
manufacturer claims will help build muscle tissue. As mentioned, the body
stores vanadium (as it does chromium and selenium), but too much vanadium can
cause cramping and diarrhea, and, as with chromium and selenium, high doses can
be toxic, and can interfere with some medications.
Mushrooms,
corn, black pepper, gelatin, and shellfish are some of the natural food sources
of vanadium. In addition, vanadium is absorbed via the lungs, since the mineral
is prevalent in the air we breathe. It can also be found in some multivitamin
and mineral supplements. To date, researchers can only guess how much vanadium
we need in our diets; but well-balanced meals usually supply all a person
requires—an average of 20mcg daily. —DS
References
1. Sizer, Frances Sienkiewicz, M.S., R.D., F.A.D.A. and Eleanor Noss Whitney, Ph.D., Nutrition: Concepts and
Controversies, 8th ed., (
2. Somer,
3. "The mystery
mineral," UC Berkeley Wellness Letter, March 2003, 3.
Food for Thought
by Sarah Jane Miller
WITH
ALL THE FAST-FOOD hype nowadays, it's little wonder many people are overweight,
out of shape, and suffering all sorts of health related problems: from diabetes
to congestive heart failure, to name a few. But you don't have to give in and
let ads control your life. All it takes is a willingness and determination to
make a few lifestyle changes and stick with them.
Food
comes in a variety of forms, from fast to slow, home-cooked meals. To ensure
you get proper nourishment, your best bet is to prepare your own foods at home
and freeze meals ahead of time for when you're on the run. It all starts with a
trip to the supermarket and a stopover at the produce counter. From there it's
just a matter of setting aside a little time to prepare the meals you love and
enjoy and that you'll need throughout the week to stay healthy.
Athletes
need to eat well-balanced meals like everyone else. The only difference is that
they need to consume a little more carbohydrate and water. Breakfast should be the
biggest meal of the day. Oatmeal, rye toast, apples, grapefruit, and bananas
are rich sources of carbohydrate and supply some protein and fiber. A cup of
skim milk is also a good starter for breakfast. Mix with that a scoop of Slim
Fast or four tablespoons of Ovaltine and you've got a
great pre-race drink that'll jumpstart your day with a whopping 32g or more of carb's!
Lunch
should not be "heavy," and consist of 100 to 200 calories less than
breakfast provides. Sure, easy to say, since it's oftentimes difficult to avoid
"pigging out," especially if you go out to eat lunch with coworkers.
But there is a solution. Opt for eateries that have salad bars, steering clear
of the fried-food sides and sticking to the fruits and vegetables.
Supper
should be the most meager meal of the day, 100 to 200 calories less than that
consumed at lunch. Why? By 5:00 p.m. your metabolism is winding down and any
excess calories you consume will be well on their way to the adipose where they
wind up stored as fat. And it doesn't matter what form those calories come in,
whether from protein, carbohydrate, fat, or alcohol, if your body doesn't need
them right away for energy production, they go straight to the fat bank,
winding up on your buttocks, hips, and thighs.
A
good rule of thumb many nutritionists recommend is eat
breakfast like a king (queen), lunch like a prince (princess), and supper like
a pauper. Factor in a regular exercise regimen and you'll be well on your way
to maintaining lifelong fitness that'll keep you happy and healthy well into
your golden years.
Happy,
healthy, running and walking! —SJM
References
1. Davis, Adelle, Let's Get Well,
(New York: Signet, 1972).
2. Hornick, Betsy, R.D., "Food
Truths: Setting the record straight on nutritious foods," Today's
Health & Wellness, January/February 2003, 32-35.
3. Puhn, Adele, M.S., C.N.S., The 5 Vital Secrets for a Healthy Life, (New
York: Ballantine Books, 1998).
Runners' Circle: Running Around the World
by Chris Hutchins
FOR
A RUNNER, finding a place to stay is not always easy, especially when you're an
out-of-towner unfamiliar with the area and on an extremely tight budget. To
compound the problem, when booking a place outside your intended destination,
there's no telling what kind of an area or accommodations you will be staying
in and, to make matters worse: How will you get around when you arrive there
and, more importantly, how will you feel? Let's face it, when you're taking
part in a major running event, you don't need any of these added headaches! So,
is there anything an out-of-town runner can do to free his or her mind and
relax a little before that big race?
Absolutely. It so happens that there is a free visiting-accommodations
service for runners that travel and an Internet-based club whose members—from
around the world—are willing to put you up in their own homes during a running
event. What does this mean to you? Free lodging and good ol'
hospitality, for starters.
Some
members even provide you with free meals and transportation. And that's not
all. Staying with a host not only has the added benefit of helping you learn
more about that person's hometown, but also affords you a golden opportunity to
see exciting new places and run local trails. To top it off, there's the chance
to obtain firsthand, detailed descriptions of the course you'll be running; all
of which can only add to the pleasure of your trip (and your run), especially
as you meet new people and make new friends.
Wherever your travels take you, happy, healthy
running! —CH
Bio: Chris
Hutchins is a 52-year-old mother of six and a grandmother of three who began
running about eight years ago. Since that time she has finished 6 marathons
(including
Editor's
Note:
Chris designed her Web site after participating in the Boston Marathon in April
1999, an idea born out of financial hardships in getting to
As with hiring a
babysitter, for any out-of-town excursion—especially one that involves meeting
new, "potential" friends—always get endorsements and thorough
screenings of the individuals you intend on lodging with from people you know
and trust. —THMN
FAQ's
Q. Is it true that
carbo-loading before a long-distance run will help sustain a runner all the way
to the finish line? And what's the best way to carbo-load?
Yes,
carbo-loading can provide you with sufficient glycogen stores to carry you across
the finish line and—which
ties into your second question—the best way to carbo-load is to actually
deprive yourself of your RDA, starting five days prior to the long-distance
event. As you continue to train, limit carbohydrate intake to
a third or less of your RDA (approximately 300 grams), 100 grams or less.
Then, two days before the event pile the plate high with your favorite pasta,
pizza, or high-carb meal. The glycogen-starved muscle
tissue will respond to the glycogen depletion by nearly doubling what it
normally stores, giving you that edge you need to cross the finish line in
record time.
Q. I've been experiencing
pain in my lower back that extends down the back of my thigh all the way to my
foot. I was hoping to compete in this year's spring marathon, but I'm afraid if
I continue training, my condition will only worsen. Any suggestions how I can
overcome this problem?
First and
foremost, any time you sustain an injury that only gets worse with continued
activity, stop the activity! Your body's trying to tell you
something. Try cross training, doing an exercise that doesn't evoke
pain. From your description, it appears you might have a touch of sciatica, in
which case a muscle deeply embedded in the gluteus--the piriformis--could
be the culprit, putting the squeeze play on your sciatic nerve.
A simple
remedy you might consider that'll help relieve the pain is stretching the piriformis muscle. How? Sitting in a chair with both feet flat
on the floor, pull up the foot on the affected side and rest it on the knee of
the unaffected one. Then, holding your foot in place with one hand, place the
other hand on the side of the knee of the affected side. Finally, lean forward
slightly while gently pushing down the knee of the affected side until you feel
a slight tug within your inner thigh and buttocks. Hold for a count of 60
seconds. Then stand to your feet. If the discomfort in your back and down your
leg subsides and relief is felt, the piriformis
muscle is the problem. Regardless, and even if it is, it's a good idea to see
your family physician to make absolutely sure. He or she will most likely want
to x-ray your lumbar as a precaution.
Q. I'd like to improve my
PR but can't seem to get there by trying to improve my VO2 max. Any suggestions?
Doing speed
work to improve VO2 max will certainly help but you also need to do
a little strength training along the way. Specifically, you need to work on
your ab's and lower back muscles to run faster and
with greater strength. Crunches work the ab's
and knee raises help work the lower back muscles.
Q. I'm a female distance
runner and I cross-train by cycling. Recently I've been experiencing problems
with my knees, and I attribute this directly to the cycling. Is there some
other form of aerobic workout I can do that's safe for my knees and that'll
help me keep up my aerobic capacity on days I don't run?
Yes, walking.
You may be surprised what a brisk walk can do to strengthen your ankles, shin
muscles, and quads. Carry a couple of hand-weights along, and you can help
strengthen your upper body, too. Walking is safe on joints, tendons, and
ligaments, puts less stress on your knees, and gives you a cardiovascular
workout to boot. So on your off-running days, walk!
Q. Nearly every time I go
out for a run, I get side stitches. Is there anything I can do to prevent them?
Australian
researchers Morton and Callister have done studies on
this problem and found the culprit to be the 'parietal peritoneum,' a sensitive
membrane that enshrouds the abdominal cavity. From their research, they suggest
a couple of ways to avoid stitches: (1) cut out heavy meals and excessive fluid
intake; instead eat a series of smaller meals throughout the day, taking in
moderate amounts of fluid at each sitting, and (2) give yourself ample time to
warm up before you run, especially when the mercury is plunging outdoors.
If you happen
to get a stitch, anyway, try slowing your pace, breathe in deeply and then push
your fingers into the region of the pain. At the same time,
exhale slowly through pursed lips. It might also help to gently massage
the area with your fingers, repeating as often as necessary, until the pain
goes away.
Happy, healthy walking and running!—DS
& SJM
IMPORTANT
NOTICE
The ideas,
procedures, and advice contained in this newsletter are not intended to replace
medical or other professional advice applied to specific individuals. Any
activity program you engage in should be planned with a physician, dietician,
or other qualified professional person.