Thanks to Joe Larson and his friends for this funny video

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Becoming a fitness walker can be fun. Here's how to do it

The greatest number of walkers walk just to walk, suggests Mark Fenton, editor-at-large for Walking magazine. "They like being outdoors," he says. "They like getting some exercise and improving their health. At the other end of the scale are racewalkers, those hip-swinging, elbow-pumping, glory-seeking individuals who have as a goal a place on the Olympic team, or at least a medal at their local walking race.

Fenton believes, however, that an additional class of walkers exists between these two extremes. These are the individuals who seek not merely health benefits but also physical fitness. They dress like athletes, not like someone out for a stroll. They walk tall, eyes forward. They take quick steps. They push off on their toes. Whether or not they swing their hips, many bend their arms and look (somewhat) like racewalkers. They probably don't compete, but walking to them is a way of life, a discipline to be pursued with some vigor–and enjoyment.

They have been described by various reporters as aerobic walkers, striders, and power walkers. Fenton prefers to use the term fitness walkers. He even incorporated that label into the title of a book he wrote with fellow Walking editor Seth Bauer, The 90-Day Fitness Walking Program.

"You'll get some health benefits by going out and walking at any pace, any distance, whenever you can catch time away from your work or other duties," Fenton says. "But all the scientific research proves rather conclusively that you can attain a much higher level of conditioning and well-being if you actually train to improve your aerobic fitness. Every tenth of a liter of aerobic capacity that you can cram into your body by walking farther and faster is going to increase your health and longevity as well.

Quick Steps

Fenton believes one thing that separates fitness walkers from ordinary walkers (other than walking tall and bending the arms) is cadence: taking quicker steps. "Not shorter steps, but quicker steps," he says. "It's natural for your stride to lengthen a bit as you speed up, but frequency is important, too, although it's overlooked by most walkers."

Fenton preaches consistency over speed. "In seeking consistency," he says, "it is most important that walking becomes a regular habit, not something you do on the weekends or when the weather is good. The fitness walker must make a positive commitment to exercise a certain number of days a week over a specific distance or length of time, even if some of those days show fairly modest efforts." He suggests that easier days can be used when other duties demand your time.

Once you have become accustomed to a regular pattern of workouts (as opposed to merely walks), you can achieve a higher level of physical fitness not merely by increasing the distance of the workouts but also by varying the distance from day to day. "You don't always need to walk the same course or the same distance," Fenton says. "Perhaps once or twice a week, set aside time for slightly longer walks, or much longer ones on the weekends." If your goal is losing weight, the more you walk the more calories you'll burn. Walking, like running, burns approximately 100 calories for every mile covered.

One way to ensure success is to build some competition into your fastest walks. Or train for a "running" race where you start in the back and don't worry about your time compared to those around you. "You don't need to try to win," Fenton advises. "Merely being part of a racing environment with large numbers of other fitness-minded individuals will guarantee that you get a good workout." Most runners consider walkers their equals, regardless of when they cross the finish line.

____________________________________________________________

Adapted from Hal Higdon's How To Train

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Running and body fat – walking the tightrope of optimum performance

All runners know that excess body fat can hinder running performance. But, according to Ron Maughan, the relationship between running performance, dietary intake and fat levels is not quite as straightforward as it seems

Although it’s immediately apparent that there are substantial differences in physical characteristics between sprinters and long distance runners, elite runners at all distances come in a variety of shapes and sizes, and there are perhaps too many exceptions to make all but the broadest generalisations. Generally speaking though, sprinters have powerfully developed musculature of the upper body and of the legs, while distance runners have low body mass, with smaller muscles and extremely low body fat levels.

The one outstanding anthropometric characteristic of successful competitors in all running events is a low body fat content. The textbooks tell us that the body fat stores account for about 15-18% of total body weight in normal young men, and in young women the figure is about 25-30%.

‘Normal’, of course, is changing, and those ranges should be qualified as being normal for healthy people. Most of this fat is not necessary for energy supply and is simply extra weight that has to be carried throughout the race. This is not to say that people carrying extra fat cannot complete a marathon – they just can’t do it in a fast time.

Our fat stores are important and the fat cells play many key roles. As well as acting as a reserve of energy that can be called upon at times of need, fat is important in the structure of tissues, in hormone metabolism, and in providing a cushion that protects other tissues.

An excess of body fat, however, serves no useful function for the endurance athlete. It can help the sumo wrestlers, and perhaps may not even be a disadvantage for the shot putter, but not the runner. Extra fat adds to the weight that has to be carried, and thus increases the energy cost of running. Even in an event as long as the marathon, the total amount of fat that is needed for energy supply does not exceed about 200g for the average runner.

A very lean male 60kg runner with 5% body fat will have 3kg of fat; a typical elite 55kg female runner with 15% body fat will have more than 8kg of body fat. Non-elite runners will commonly have at least twice this amount, and many runners further down the field will be carrying 20kg or more of fat.

Although not all of this is available for use as a metabolic fuel, the amount of stored fat is greatly in excess of that which is necessary for immediate energy production. Within limits, reducing this will lead to improvements in performance, but if the loss is too sudden or too severe, then performance and health may both suffer.

It is probably not sensible for men to let their body fat levels go below about 5% and for women below about 10-15%. There’s good evidence that the immune system is impaired when body fat stores are too low (1). A reduced ability to fight infections means more interruptions to training and more chance of being sick on race day.

For female athletes, there are some very immediate consequences of a low body fat level, including especially a fall in circulating oestrogen levels (2). This in turn can lead to a loss of bone mass, causing problems for women in later life through an increased risk of bone fracture. Equally, though, performance will suffer if the body fat level is too high, so staying healthy and performing at peak level is a real challenge.

Fat typically contributes about half of the total energy cost of a long run (this is very approximate, and will depend on speed, fitness, diet and other factors). At low running speeds, the total energy demand is low and most of the energy supply is met by oxidation of fat, with only a small contribution from carbohydrate in the form of muscle glycogen and blood glucose (which is continuously being replaced by glucose released from the liver).

As speed increases, the energy cost increases more or less in a straight line, but the relative contribution from fat begins to decrease, with muscle glycogen becoming the most important fuel. The problem with running slowly to reduce body fat levels is that it takes a long time, because the rate of energy expenditure is too low. Run too fast, and you burn only carbohydrate, leaving the fat stores more or less untouched.

Importance of fat

To get an idea of the importance of fat, you can try the following sums. For simplicity, we’ll assume that:
- The energy cost of running is about 1 kilocalorie per kilogram body mass per kilometre;
- The energy available from fat oxidation is 9 kilocalories per gram;
- About half of the energy used in a run will come from fat (this amount will actually be greater at low speeds and for fitter runners, and will also be higher if the run is completed after fasting overnight as opposed to just after a high carbohydrate meal).

Example 1
If you weigh 50kg, the total amount of energy you will use in a 10km run is 50×10 = 500kcals. If all of the energy were to come from fat, this would use 500/9 = 56 grams of fat. Half of this is 28 grams fat (almost exactly one ounce in old units).

Example 2
If you weigh 80kg the total energy cost of running a marathon (42.2km) is 80×42.2 = 3,376kcals. If all of the energy were to come from fat, this would use 3,376/9 = 375 grams. Half of this is 188 grams or around 7oz.

Three things emerge from this:
1. The amount of fat you need for even a marathon is small compared to the amount stored; a 70kg runner with 20% body fat has 14kg of stored fat. A 60kg runner with 30% fat has 18kg.

2. Even though the amounts of fat used may seem small, regular running will nibble away at the fat stores – good news if your aim is to use exercise to control or reduce your body fat levels. A runner who uses 28 grams three times per week will lose about 3.5kg of fat over the course of a year. The results are not immediate but, if you persist, the cumulative results are impressive.

3. Running speed does not figure in the equation. If you run for 40 minutes, you might do 5km or you might do 10km.

Body fat and performance

In a study of a group of runners with very different levels of training status and athletic ability, scientists observed a significant relationship between body fat levels and the best time that these runners could achieve over a distance of 2 miles(3). Although these results indicated that leaner individuals seem to perform better in races at this distance, some complicating factors have to be taken into account.

The relationship between body fat and race time may at least in part be explained by an association between the amount of training carried out and the body composition. It would hardly be surprising if those who trained hardest ran fastest, and it would also not surprise most runners to learn that those who train hardest also have the lowest fat levels. Indeed, body fat content does tend to decrease as the volume of training increases, as we found out some years ago when we studied a group of local runners in Aberdeen (4).

We recruited a group of runners who had been running for at least two years, and asked some sedentary colleagues to act as a control group. All had maintained the same body weight for at least two months before we measured them, and all had had a constant level of physical activity over that time. We measured body fat levels and also got a record of the weight of all food and drink consumed over a one-week period.

The runners covering the greatest distance in training had the lowest body fat levels. They also ate more food than those who did less running. There are, of course, some people who do not fit the line as well as others, but there are many factors that explain this variability. We would expect the people who eat more to be fatter, but no! The subjects who did most running had the lowest levels of body fat, even though they did eat more. Thus, we can separate food intake from body fatness if we add exercise to the equation.

How is body fat measured?

There are problems in applying the standard methods for assessment of body composition to athletic populations, and it is not clear that any of the methods commonly used for the general population is entirely reliable. At health clubs and elsewhere, fat levels are usually assessed by use of skinfold callipers to measure the thickness of the fat layer that lies below the skin at various different sites on the body. The results are then fed into an equation that predicts the body fat level based on a comparison with more accurate measurements made on a group of ‘normal’ people. Predictive equations for estimating body fat content based on indirect methods are unreliable for several reasons, not least because the equations that are generated from normal populations are not applicable to elite athletes. Such methods have been widely used, but the results of these measurements must be treated with caution, especially if you are an athlete.

Fat levels in elite runners

Skinfold thickness estimates of body composition in 114 male runners at the 1968 US Olympic Trial race gave an average fat content of 7.5% of body weight, which was less than half that of a physically active but not highly trained group (5). Since then, similar measurements have been made on various groups of runners, and the findings are fairly consistent.

The low body fat content of female distance runners is particularly striking; values of less than 10-15% are commonly reported among elite performers, but are seldom seen in healthy women outside sport. The occasional exceptions to the generalisation that a low body fat content is a pre-requisite for success are most likely to occur in women’s ultra-distance running, and some recent world record holders at ultra-distances have been reported to have a high (in excess of 30%) body fat content. However, this probably reflects the under-developed state of women’s long distance running; as more women take part, the level of performance can be expected to rise rapidly, and the elite performers are likely to conform to the model of their male counterparts and of successful women competitors at shorter distances.

Although there’s an intimate link between body fat levels and running performance, it’s important to remember that reducing fat levels will not automatically guarantee success and may even be counter-productive. If you reduce fat by a combination of training and restricting diet, you are walking a fine tightrope. While a reduction in body fat may well boost running performance, cut down food intake too drastically and not only will training quality suffer, but the risk of illness and injury also increases dramatically.

Ron Maughan is professor of sport and exercise sciences at Loughborough University

References
1. Journal of Sports Science 2004; 22:115-125
2. Journal of Sports Science 2004; 22;1-14
3. Journal of Sports Medicine 1986; 26:258-262
4. Proceedings of the Nutrition Society 1990;
49:27A
5. Medicine and Science in Sports 1970; 2:93-95
 

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"Mr. McDougall makes the case that running isn’t inherently risky. Instead, he argues that the commercialization of urban marathons encourages overzealous training, while the promotion of high-tech shoes has led to poor running form and a rash of injuries."…“It’s only recently that running has become associated with pain and injury.”

"What’s the solution? Slower, easier training over a long period would most likely help; so would brief walk breaks, which mimic the behavior of the persistence hunter. And running on a variety of surfaces and in simpler shoes with less cushioning can restore natural running form."

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If you are a runner, or if you have done enough research on a runner’s ideal diet, you might know that diet of a runner needs to be comprising carbohydrates to pump in energy required by body for the workouts. But do you know that not all runners share a similar diet?

Your diet must match the degree of your running

For instance – while reading more about Michael Phelps, I was surprised to know that he eats staggering 6 times more calories a day than a normal human being. But the fact which needs to be analysed before reaching any conclusion is – he trains for 6 hours a day, 6 days a week without exceptions. Now that explains his diet. Similarly, the professional runners have their own diet requirement which is in proportion to their daily workout routine. On a general note, a healthy diet for a professional long-distance runner is the one which consists of approximately 60% carbohydrates, 25% fats and 15% proteins.

Blaine Moore, a professional runner, mentions on his blog that:

• Carbohydrates should be the backbone of any runner’s diet, with 6-13 servings a day, mostly coming from grains and fibre-rich food.
• An average professional athlete can go with 90 to 120 oz water per day.
• Proteins should be between 12 to 15% only. Otherwise the excess protein will either get excreted through urine, or get stored in body as fat.

Ann Gaffigan, a professional runner and 5th in USA Champion 2005 who works out averagely 20hrs per week, mentioned in an interview – the myth that professional women runners don’t eat or don’t eat much is not true. She mentioned that she used to plan her meals with an attitude of what meal is required for body to recover. She also stressed on the aspects that there is a thin fine line between healthy and unhealthy food for a professional runner and there is no single magic formula for this.

A good nutrition plan is necessary, when running long distances

When we look at the marathon runners, we notice an aspect that they need to maintain running long continuous hours – thus requiring them to have a diet that increases body endurance. To increase efficiency for marathon runners, they need to develop a comprehensive nutrition plan covering the aspects like before, during and after running; quality and quantity of meal; and basic meal vs. optimum meal.

A good nutrition plan shall be developed for individual needs and shall be based on the intensity and frequency of trainings and training volumes. A marathon runner must also avoid the synthetic food and supplements because most of these products will simply give you extra pounds rather than required minerals. Instead, try to replace the synthetic supplements with fruits and vegetables that provide carbohydrates and proteins.

An example of running meals For Professional / Marathon Runners

Before:

A runner requires food that gives optimum calories and carbs to burn while running, otherwise a runner may experience dizziness and lack of energy.

• Have loads and loads of carbohydrates during dinner, the evening before the event. Good meal sources for carbohydrates include – whole grain breads, potatoes, pastas, rice, vegetables, cereals, fruits and oats
• Approximately 2 hours before running, have a good amount of fruits and vegetables. Bananas are a good choice
• Have wholegrain cereals as main breakfast meal.
• Approximately30 minutes prior to running, a runner can have
  • A cup of cooked beans or lentils which is worth 230 calories and 40gms carb and about 16 gms proteins
  • A 6 oz non-fat yoghurt which contains approximately 100 calories, 19 gms carbs and 5 gms proteins
• Have a lot of water

During:

A lot of body fluids are lost due to more-than-usual sweating & breathing. Make sure you hydrate well.
Avoid dairy products like cow milk, otherwise you will most likely get cramps, and feel sick in your stomach while running.

After:

It is important to fuel up the proteins and fluids in the body. Some experts also suggest to take 1.5gms Carbs per Kg within 30 minutes after completing the run.
Proteins which help in rebuilding and repairing the muscle tissues must be taken as a meal within 1-2 hours of the run. Also ensure that your post-run meal contains some degree of fats that will provide joint-lubrication, absorbing fat soluble vitamins and energy production. Good meal sources for protein & fats include nuts, beans, avocados, fish, skinless chicken, eggs, lean meat, tofu and other soya products, and various cooking oils (like sunflower oil and olive oil).

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Hydration: The Key to Performance

Proper hydration is at the forefront of any activity you plan to participate in. If your body is in motion, then you need to make sure that you are hydrated. Water is essential to the human body. 60-70% of our body mass is water, up to 90% of our brain mass is water, and up to 75% of muscle tissue is comprised of water. Water is also the main component of blood – the important carrier of glucose, oxygen and other nutrients. In general, your body loses 64-80 ounces of water daily through urine, feces, sweat, skin, and expired air. This water needs to be replaced by daily fluid consumption of 64-80 ounces. Another, albeit much less scientific, way to determine daily fluid requirements is to evaluate your urine. Dark and concentrated urine is indicative of inadequate fluid intake. Urine should be pale yellow to clear, and copious. Trail running is a four-season sport. You can run in practically any weather condition, on virtually any terrain.

In warm weather, the only way to ensure that you will not become dehydrated is to stop it before it happens. When you are thirsty, you are already dehydrated. That is why it is important to properly hydrate before any event. The cliché eight glasses a day does not take into account your standard active athlete. If you are training in the heat, you need not worry about how many glasses you are drinking but rather concentrate on drinking periodically throughout the day. Keep a water bottle close to you at all times and sip from it continuously. This will ensure that your cells with be maximally hydrated at the start of any workout. Although water is great to be drinking if you are planning on sitting still all day, if you are active you should be hydrating with a carbohydrate solution, preferably one with anywhere between 6-8% carbohydrates. This will ensure that your body not only gets the hydration it craves but also that it maintains the right amount of electrolytes. During the trail run itself, focus on continuing to sip continuously from your water bottle. It is best if you can either run with a handheld water bottle or find a comfortable hydration pack. Weigh yourself before and after a hot weather workout to ensure proper rehydration. For every pound that you lose while running, rehydrate with 24oz of liquid or 150% of your total water loss. In the cold you need to remember that you still have to hydrate. Your hydration needs in cool weather are just as important as in hot weather. You will not feel like you need to drink as much liquid; however, you still need to avoid becoming dehydrated. While you won’t be losing as much liquid through perspiration, you still need to have liquid on hand, especially if you plan to run over thirty minutes. Try to drink every ten to fifteen minutes to ensure that you avoid becoming thirsty.

Choosing the right liquid is critical to your hydrating success. Find a carbohydrate drink that will sit well with your stomach and budget. If you are racing, train with the drink that will be provided on the course, since that will be what you will drinking once you get out there. Find an electrolyte containing beverages with 4% to 8% carbohydrate. Drinking a 10% carbohydrate solution can potentially cause gastrointestinal issues, which can be considerably uncomfortable regardless if you are training or racing. The high sugar content can slow the release of fluids into your intestine and delay the rate of absorption. With a 4-8% combination of carbohydrates your body is able to absorb a proper balance of electrolytes which is recommended for any events lasting longer than an hour. Though beverages with caffeine provide hydration, they are not the best choice as excessive caffeine consumption may interfere with sleep patterns and will have a mild diuretic effect. Try to limit your intake of these liquids throughout the day especially if you are planning on a long distance trail run.

Get the Gear: Finding the Right Hydration System

If you are just getting into trail running you need to find the hydration system that will work best for you. This can take time and will only improve with experience, so be patient. For a long distance training trail run, find a hydration system that is lightweight, comfortable and will be able to carry enough liquid to meet your hydration needs. Personally, I prefer to run with handheld water bottles, because holding the water bottles reminds me of the need to drink. If I run with a hydration pack, I find myself becoming consumed in the run and forgetting to drink. However, by holding the bottles I have a constant reminder that I need to stay hydrated. The only downside to carrying water bottles is that you have something in your hands. This can become a problem on a long distance run when your body becomes fatigued and the last thing you want to do is hold onto a multi-pound water bottle. That is why running with a pack can be an advantage.

In the beginning, hydration packs were cumbersome and not worth the discomfort that they brought. However, in recent years that has changed as the outdoor industry has consistently improved on the lightweight, comfortable hydration pack. In cool weather conditions a pack is ideal. When you first start out running more than likely you will be wearing excess clothing. Shedding a few layers with no where to stash them can be a problem; however, with a pack you can easily stuff them away. Then if the weather turns malo you can just pull them back out. Also, since more than likely you will not be drinking as much liquid you can better regulate how much liquid you are carrying by how much fluid you put into the bladder. If you enjoy running with a hydration pack in warm weather, look for one that will be able to keep your back cool. The main problem I found with early hydration packs was that they trapped the heat expelled off your back. I found myself loosing an enormous amount of liquid from the sweat caused by the rubbing of the hydration pack and my back. Either choose a hydration pack like the Patagonia Houdini Hydration Pack that has mesh shoulder straps and an air flow system or use a lumbar pack like the CamelBak Alterra Hydration Pack to remain cool and hydrated in the hottest of conditions.

Watch Your Calories: You Need Fuel!

If you are planning on running over an hour then you need to make sure that you take into account your nutritional needs as well as hydration needs. Your body size and the activities you choose will determine how many calories you need to consume while exercising. Typically, most experts recommend that athletes eat anywhere from 100 to 150 calories per hour to maintain proper glycolic and caloric balances. Regardless of what type of food or gel you use for fuel delivery, carbohydrates remain your best source of energy for training and racing. Remember not to shun real food for synthetic food options. Fig Newtons, Banana, Peanut Butter sandwiches and Larabars are all great options that can be easily packed into a hydration pack or carried on a trail run.

As your body pushes the limits, make sure that you are providing it with the right fuel for the job. To sum up, staying properly hydrated throughout the day is crucial to your workout success. Find a 4-8% carbohydrate drink that your stomach can tolerate if you plan to be running longer than an hour and plan to consume 100-150 calories per hour of exercise. Finally, experiment with different hydrating options until you find a hydration system that works for you. Everybody is different, but taking the time and finding the right way to stay hydrated and fueled will yield major advantages for any athlete in any discipline.

Best in Trail Running Brands – Altrec Outdoors

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Best in Trail Running Brands – Altrec Outdoors

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Some run for medals, some to lose weight. The reasons people run can affect whether they finish the race.

By Jeannine Stein | Tribune Newspapers

Thousands of people will run a 26.2-mile marathon this year — a good chunk of them first-timers.

Their reasons are as varied as their backgrounds. Some have had the race on their bucket list; others will run in remembrance of a loved one, as a weight-loss regimen or to fulfill a bet.

Does the inspiration matter? Yes.

Types of motivation

Good training is essential, helping runners get through fatigue, pain and bad weather. But when marathoners hit the wall and the finish line is still several miles away, they'll have to tap into something within themselves to keep going.

This is where motivation comes into play. Some motivation comes from within. Known as intrinsic, or internal, motivation, it's fueled by joy in the activity or in the sense of accomplishment that results. Extrinsic, or external, motivation comes from outside factors, such as wanting a medal or accolades from friends.

For a marathon, put your money on the intrinsic kind, say sport psychologists.

"If (running a marathon) is not intrinsically valuable — something that's a sense of pride and self-satisfaction — it's going to be very, very difficult to do what you have to do to get to the end," says Kristen Dieffenbach, assistant professor of athletic coaching education at West Virginia University and a sport psychology consultant.

That doesn't mean marathoners should become giddy at the thought of pounding the pavement for hours on end — motivation is often colored in shades of gray. Take the bucket list, for example, an often-cited reason that has become even more popular as the number of marathon participants has increased.

"If the bucket list is to impress other people and get their validation, then it's extrinsic," Dieffenbach says. "But if it's about you and accomplishing something in your life, then it's intrinsic. Very few things are cut and dried, but at the end of the day, the majority of the day has to be intrinsic for something to be sustainable."

Some research supports this. A study presented at a 2006 meeting of the American College of Sports Medicine found that motivation may be an essential factor in whether a runner finishes a marathon. Researchers asked 106 first-time marathoners of both genders why they were running. Motivation was measured and assessed by type — such as the desire to improve self-esteem, develop better coping skills, lose weight or achieve personal goals.

Only 31 people finished the training and the race. The 75 who did not finish were those most likely to have been motivated by the wish to lose weight or gain recognition from others.

Changing motivations

Even if a runner initially decides to do a marathon for the medal bling, that may change before he or she crosses the finish line, says Kate Hays, a Toronto-based psychologist specializing in sport psychology.

"People may start to run for reason ‘A' and eventually discover reason ‘B,'" she says. "Reason ‘B' is the one that keeps them going. The most typical example is that someone starts to run in order to lose weight, but then they discover they love running in and of itself and appreciate the mental and physical health benefits they get from it, and that's the motivation that helps them continue."

Sometimes people run for a loved one who is sick or who has passed away or because they're raising money for a charity. That can ratchet up the pressure to go the distance.

"They need to go into the race thinking, ‘I'm not finishing the race for mom; I'm doing the race for mom,'" Dieffenbach says. "It's not a failure not to finish; it's a failure not to try."

jstein2@tribune.com

Frank Ulrich
35, nursing student and first-time marathoner
Before the marathon Motivation:

"I was with a friend in Little Tokyo last summer, and she was talking about how we should do the LA Marathon. Then I paid the non-refundable fee, and she said, ‘Oh, I don't think I can do it.' She got so busy, she never got around to training. I was left with this non-refundable fee, and I thought, "I've still got to do it.' … I thought, ‘It's now or never.' I still have a competitive edge, and I thought, ‘If I do this, I'll still have it over her.'"

Training program:
"I used a Web site called MapMyRun.com," which offers training programs as well as route mapping.

After the marathon
How he did:
According to his brother's phone, GPS and running tracker, he ran it in 7 hours and 28 minutes. He had hoped to run it in 4:45.

What got him through the worst moments:
After mile 20, about every half-mile Ulrich and his brother, who ran it too, would start praying aloud, "Dear Jesus, get us through." They would also periodically turn to each other and say, "We're really going to do this."

Will he do another marathon?
Although his blisters say no, he's been told that in a month he'll be thinking about doing another one.

Grisel Rodriguez
25, customer service representative for a jewelry manufacturer, first-time marathoner
Before the marathon Motivation:
"I've always wanted to do the marathon, but I've had two jobs and never got weekends off to train. I finally have more time now.
"Aside from that, I just like challenges. And not many people from my community do this, and that gave me even more motivation to do it. I also just started a relationship, and (my boyfriend) is very supportive. He said go for it."

Training program:
"I went online and looked at what people recommended doing, and then I put something together. Also, I still keep in touch with my math teacher from high school, who's also the football coach. He runs marathons, and he's been telling me what to do."

After the marathon
How she did:
Rodriguez completed the marathon in 5:56. She'd planned on finishing in 5:30.

What got her through the worst moments:
Pain was a problem at mile 19. "Never in my life have I felt so much pain," she said, adding that her calves, thighs and feet were all affected. But texts from family and friends, encouraging her to keep going, propelled her to the finish line. "Also it helped to tell myself over and over, ‘I'm almost there, and the pain is only temporary.'"

Will she do another marathon?
She might, but with a group of people instead of going solo. "I saw that many people who were doing it in a group were able to support one another and encourage each other. Plus, it looked like more fun."

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By Barbara Quinn, The Monterey County Herald

One of my co-workers will be running the relay in the Big Sur Marathon. Stephanie Bouquet is a registered dietitian. And her relay team includes a cardiac health nurse and three incredible patients from our hospital's cardiac rehab program. Their team name? "The Monterey Heartbeats."

Stephanie tells me she started running for "more than just exercise" about a year ago. After her first 5K run, "I was hooked," she says. "And I quickly found out how important the right nutrition is to improve my training runs and race times."

She should know. Stephanie is a Board Certified Specialist in Sports Dietetics — an impressive credential earned through the American Dietetic Association that requires extensive training in the field of sports nutrition.

How do experts fuel their bodies for running? Like a car, she explains, a runner's body needs proper maintenance and the right gas to keep all systems lubricated before, during and after the race. Here are some of her recommendations.

Before: Athletes need a carbohydrate- rich diet every day to fuel muscles and feed the brain not just the day before a race, Bouquet advises. This prevents "chronic glycogen depletion" (glycogen is the readily available energy for working muscles).And the focus is on high fiber sugars and starches like fruit, vegetables, and whole grains. Low-fiber candy, fruit juices, sports drinks, sports gels and bars provide the same carbohydrate "fuel", but nutritionally they are not the same."

The closer you get to race time, however, the more you need to rely on easily-digested (low fiber) carbohydrates, she explains. "When running, the stomach is getting jostled around, so you don't want to give it fuel that will sit there too long and make you uncomfortable."

"On the morning of the race, for example, I usually have a half of a plain bagel with apricot jelly and a banana. If it is a really early morning race (the Big Sur marathon starts at 6:45 a.m. and participants have to hit the shuttles at 4:15 a.m.! ), I may bring a 12- to 16-ounce smoothie made with milk, fruit and yogurt that I can sip on about an hour before race time."

Fluids are also important — 12 to 24 ounces about 2 hours before the race and another 7 to 10 ounces 15 minutes before starting your run, she says.

During: Athletes who run more than 90 consecutive minutes must continue to refuel the muscles and the brain with carbohydrates, says Bouquet. "About 30 to 60 grams (100 to 250 calories) of carbohydrate per hour from liquid yogurts "go-gurts", dried fruit, frozen grapes, sport drinks, gels and bars, and even jelly beans will do the trick." Sports drinks should provide 14 to 19 grams of carbohydrates per 8 ounces. (Higher carb drinks can cause stomach distress and unwanted "pit stops" while on the course.)

"Racers hate to have a DNF (did not finish) next to their name on the posted race results!" Bouquet says. So it's important not to "bonk" — the term used to describe what happens when muscle fuel (glycogen) is depleted and a runner "hits the wall." The brain cannot burn fat for energy, says Bouquet; it needs carbohydrates before and during strenuous events. Otherwise, blood sugar levels drop drastically and cause disorientation and other symptoms of hypoglycemia.

Fluids are vital during a race as well to prevent dehydration that can drastically affect performance, says Bouquet. She recommends switching back and forth between water and sports drinks — 6 to 10 ounces every 15 minutes — during endurance events to supply fluids as well as essential electrolytes (especially sodium).

"I use an easy method when I run. Every gulp I take is about one ounce. So I get two Dixie cups at each water station on the route and between the two I will be able to get in 6-10 gulps (ounces) of fluid."

After: The first 30 minutes to an hour after exercise is the best opportunity to refuel glycogen muscle stores, says Bouquet. "As soon as you cross the finish line, try to eat as soon as you can — orange slices, strawberries, fruit pops, bananas, bagels. Carbohydrates (about a half gram for every pound of body weight) plus a small amount (5 to 10 grams) of protein has shown to be the best fuel to aid muscle recovery. "Chocolate milk is the number one recommended fuel for this purpose," says Bouquet.

And don't forget to drink fluids — about 3 cups (24 ounces) for every pound lost during exercise.

Why does she do it? "When registering for the Women's Nike Marathon recently, I was asked to complete the following sentence with one word: "Running makes me feel .". My answer (without hesitation), ALIVE!

Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. E-mail her at bquinn@chomp.org.

Running is a great cardiovascular exercise that has numerous health benefits.  A lot of people who are beginning to go on a trek towards better health often start or include running in their workout routine.  Here are 5 tips that will get you running in a small span of time.

1. Doctor’s clearance – you must one for some health conditions contraindicate the running for a certain degree.  You must first establish your current health status so that you could plan on your degree of running.

2. Running shoes – some people think that any other shoe would be good enough as long as it serves its purpose.  Running shoes are designed to provide comfort as you run.  Constant pounding on the pavement can produce stress on your feet and legs, which can be lessened by wearing the right pair of shoes.  Running shoes need not be expensive; as long as they do their purpose, they are good.

3. Plan your run by number of minutes instead of number of miles.  Some people mistake their progress in running by basing on the number of miles that they have travelled, instead on the number of minutes that they have been running.  Counting the minutes instead of the miles will help you monitor endurance, and even resistance as your cardiovascular and respiratory system cope up with your body’s oxygen demands.

4. Start running by walking – years of inactivity has not prepared your heart and lungs for the stress of running.  Warm your body up by walking for 5-15 minutes before you speed up to a trot.  Once you have consumed your number of minutes for the day, cool down your body by strolling.

5. Do not compare – most people compare themselves against the achievements made by professional athletes.  These people are genetically gifted so that they can push themselves way past their maximum resistance.  Treat yourself as a normal human being and not as a fitness machine.

Once you get started into running, you will be straight on the path of success. Slowly but surely is the key to get the results that you want in running. Authored by Rebecca Martin with the P90x Equipment Shop, the top source for the Insanity Workout.  

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