Sports Nutrition For Endurance Runners

What to Eat and Drink Before, During and After Exercising

Proper nutrition and hydration can help endurance athletes maintain their health, train efficiently, prevent soreness and recover quickly.

 

Running, especially training for endurance events, can cause fatigue quickly. Proper nutrition and hydration help runners meet the demands of their physical training. Sports nutrition includes staying hydrated, fueling before and during exercise and replenishing nutrients after running.

What to Eat Before Running

Before a long training run, many runners increase their intake of carbohydrates. Carbs will provide the glycogen, the fuel that the body needs to burn when exercising. Without this fuel, the body will be sapped of energy and forced to slow or stop.

A high-carb meal should be consumed 2 to 4 hours before exercising. Traditionally, these meals include pasta, brown rice, oatmeal or sweet potato. Foods that are high in sugar, fat or fiber should be avoided before a workout.

Runners who train in the early morning may not have time to eat and digest an entire meal before lacing up. In this case, a snack or light meal should be consumed about an hour before going out. Options include a banana and an energy bar, cereal and milk, or a bagel with peanut butter.

What to Eat During a Run

Once a workout exceeds 60 minutes, runners will need to refuel every 30 to 45 minutes. This should include the intake of sodium to replenish the loss of electrolytes. The necessary sodium is often found in the form of sports drinks. It is often advised to alternate between water and sports drinks at the water stops along the route of an endurance event.

Winterproof your running

We all know how important it is to tune up your car for the winter season, right? Or to winterize your home before the cold and snow arrive (e.g. put plastic on windows, seal any drafts, maintenance check the heater, etc.). So why not winterize your running?

Now that we are in between seasons (or most of you are!), it is the perfect time to learn or remind ourselves of the critical behaviors and skills to keep ourselves happy, efficient, and motivated running machines throughout the long winter ahead. Based on the accumulated experience, we have compiled a list of time-tested tips to help you be all the runner you can be this winter! Here are twelve terrific tips to make winter running a (cold) snap!

Get "gear ready" before the really nasty stuf hits – All too often, runners wait until the first big blast of frigid temperatures, or a big dump of snow, to go search for their thermal tights, base-layer tops, running gloves, mitts, headbands, wind-briefs, winter running socks, etc., and invariably can't find the stuff, or remember then that they were going to replace some of that stuff after last season, right? Sometimes that leads to skipped runs, and/or less enjoyable first winter run efforts. So consider your running goals for this winter spring, assess your anticipated gear requirements, and make a quick trip to the running store to fill in the gaps. Then create a space at home (closet, laundry room rack, box system) where you have everything you need organized and ready. This way, no matter what the conditions are, when the mood/opportunity (or "responsibility"!) to run hits, you do not have to forage through a mess of worn out or lost gear before you get out there!

Plan your run, run your plan – If at all possible, attempt to run into the wind when you start, and with the wind as you finish. This stops sweat from freezing up on you and chilling you down as you progress into the later stages of your runs. This also prevents wind from adding to the challenge of cold condition running, by letting you "cruise" home with the wind at your back — especially helpful on longer or faster runs when your energy may be lagging late in the run. Also, try to run loop-shaped courses (with "cut short" options), as opposed to "out-and-back" routes. That way, if you ever have to stop mid-run (i.e. muscle pull, ankle sprain, stomach cramps, etc.), there is less distance between you and home-safe-home!

Be bright, be seen – It is especially important to be seen by drivers in the winter, due to the darker conditions, poorer visibility, and slippery roads. Make every effort to stand out by using reflective clothing, vests, or arm/leg bands, flashing lights and/or headlamps, and never assume you have right-of-way in intersections, driveways, or parking lots.

Take "extremity" measures – When running, your head, hands, and feet will feel the effects of very cold weather much sooner than the rest of you. Up to 40% of body heat is lost through the head, so cover it up with a breathable, synthetic running cap or headband. Also, ensure you wear a good pair of synthetic running gloves (or mittens if it is really cold) which are relatively light weight and more breathable than "regular" gloves. Wear socks, and go with a little heavier weight than you do in the summer for some extra warmth, and make sure to get the "crew" cut, not the ankle/mini-crew, to ensure no skin is exposed directly to the elements if running tights/pants ride up.

Beware and prepare – Bring cell phone, or coin(s) for telephone calls, money for cab fare, tokens for buses/subway, and I.D. for emergency information. The extra clothing you wear in the winter gives you extra places to carry these things, so there is no excuse not to bring them, especially during cold weather, when the likelihood of needing them, and the risks of not having them, are higher than ever. It is also a good idea to inform another person of your route and expected run length as you head out, so that he/she knows when to push the panic button, and where to start looking for you!

Do not be slip sliding away – Many runners worry too much about icy conditions. Obviously, if the roads and sidewalks are completely covered in sheets of ice, it is best to retire to the gym's treadmill, or put your run off till the next day. But most of the winter we are faced only with icy patches and sections of rough footing. For ice patches less than ten metres in length, the best thing to do when you run across them is… nothing. At least, nothing different. Keep your direction, speed, cadence, and stride length exactly the same as just before you hit the icy section, and you can cruise right across it on your momentum. It is only when you suddenly change your speed, rhythm or direction that you end up with a bruised torso. With rough footing (snow, slush, uneven surfaces), it is best to slightly shorten your stride for balance early, hold your arms out from your sides (hands splayed at the ready) and attempt directional and speed changes gradually and cautiously.

Run social, run safe – Running with others is still the best way to ensure your safety and enjoyment of winter runs, especially, but not exclusively, for women. Also, when the conditions are absolutely fierce, it is just nice to know that someone else went through what you did! Make an effort to join up with training group or running club… you just may find that it is not only safer, but more fun too!

Use intensity as your guide, not speed – When the footing gets poor due to snow and ice cover, runners lose up to one minute per mile (40 seconds per kilometer) of "ground speed" at a given effort level, regardless of their normal running speed. Faster runners transfer more power/force through each foot plant, so they slip more on each stride, losing more speed than slower runners, who lose less of their speed proportionately, but about the same "seconds per mile" speed loss. Thus, it makes little sense to attempt to maintain the same running pace as you would on clear ground. So either use your well-honed sense of intensity to moderate your pace, or invest in a heart rate monitor, which will do it for you! As well, in complete or nearly complete snow coverage conditions, make sure, especially on longer runs (over 10 miles / 15 kilometers) that you shorten the actual distance you plan to run, since otherwise you will end up running much further/longer that you or your training plan called for (i.e. on a 16 mile run you could end up running 16 minutes longer than you would have on a clear footing day… that is like adding 1.5 to 2 miles more to your run than you'd planned… and in awful conditions to boot!)

Have a Plan B! – It is very unrealistic to presume we won't get hit by some rough weather stretches over the course of a 4-5 month winter, so no matter how "hardy" you are, and/or how much you pride yourself on being able to run through "anything", it just makes sense to build in some options and flexibility to your winter running plan. If you do not own or are not willing or able to buy a treadmill, get a membership to a fitness club that has a good supply of high quality, well maintained treadmills, ready and waiting. Even if you are not an active aerobic trainer, or do not regularly do strength training as part of your overall fitness regime (which are two more great reasons to invest in fitness club membership), inquire about a "three month trial membership" for the roughest winter months (i.e. January to March). This way, you will have the option of switching over to a treadmill for key intensity workouts, steady state runs, or even (once in a blue moon, for sanity's sake!) the odd long run, when the weather outside is too dangerous or depressing.

Water, water everywhere – During the winter, many runners forego the rehydration rituals they employ so diligently when summer running… don't make that mistake! You are often still sweating as much as in the summer for a variety of reasons (hard effort, one too many layers), so maintain your regular drinking frequency… especially on long runs. Extra tip: on very cold days, make sure you fill your bottle with room temperature water (or even lukewarm), since cold water will often freeze the spout and/or cap of your waterbottles within 30-60 minutes. Also, drink early and drink often, not just because your body needs it, but because the more you use your bottle, the less chance there is of it freezing shut! Similarly, with gels, do not pull them out of the fridge before you go, leave them out overnight at room temperature, so they do not start to thicken up in the cold.

The great cover-up – In very cold conditions, make sure to cover exposed skin (cheeks, forehead, chin, around eyes, etc.) with petroleum jelly, and/or wear a balaclava – just remember to remove it before stopping at any gas stations or convenience stores! (Trust us on that… funny thing happened one late night run we did years ago… but that's another story).

Less is more – The great majority of runners, even experienced, technically savvy, post-synthetic revolution runners, tend to wear too much clothing (and/or too many layers) through the winter months. We must learn to gradually test the limits of these space-age super-fabrics that we spend a good deal of money on, and trust that they will do what they purport to do — thermally regulate our body temperature by transferring moisture away from our skin, because guess what? They do! The more you try this, the more comfortable you will be, the less money you will spend on apparel, and the less wash you will do after every run!

Credits – I would like to thank the Marathon Dynamics (www.marathondynamics.com) for the authorization to reprint the article "Winterproof your running".

 

You CAN run an ultra-marathon!

GOING BEYOND 26.2 MILES IS TOTALLY INSANE!!!!!!!!!!  The image above is a guy working on finishing the Badwater Ultramarathon.  It’s a 134 mile race from the lowest part in the United States to the Highest.  That’s hardcore, not to mention that the race goes through Death Valley in the summer when the average temperature is 120. An ultramarathon is any race longer than 26.2 miles. It can be done, but ultramarathons are not something you do to get or stay healthy.  They can really beat your body up.  I am not saying never try it, I did it, but it’s not for everyone.  Even before I wanted to do a marathon I desired the ultra.  I read about a guy who ran 50 miles and I just could not believe it.  That made me want to do what I couldn’t believe was possible.  It took me a long time to do it.  I did several marathons first and then I slowly worked my way up the ultra ladder by doing the shortest races first until I reached 50 miles.  I just don’t have the time to train for anything longer than that.  If you have running experience you can give it a shot.  I also talked to my doctor before I did an ultra.  He was not real excited about it, but he told me I was healthy.  You should do the same.  If you don’t have experience and want to do an ultra, keep it on the back burner until you have some, but don’t forget about your dreams.  Here are some resources to help you get started.

• Ultra running resource site.  Just about all you need to know.
• Runners world ultramarathon training
• Hal Higdon 50 miler training
• UltraLadies 100 miler training schedule

Look out golf, tech CEOs are adrenaline junkies

By Franklin Paul

NEW YORK (Reuters) – Golf and tennis not challenging enough? Some of today’s hardest-charging technology executives are turning to 100-mile bike races, marathons and high-endurance athletics for the kicks they crave.

The day-to-day thirst for success doesn’t end when CEOs and other business leaders leave the boardrooms of their billion-dollar companies, according to guests at the Reuters Global Technology, Media and Telecoms Summit this week.

"It is usually not a six- or seven-hour day, so part of it is you probably want something to keep you mentally and physically in shape," said Enrique Salem, chief operating officer of software maker Symantec Corp. "You want to do something that is challenging, that isn’t about running a business."

Salem owns a Giant TCR C1 bike, which retails for over $3,000, and last year completed a charity ride around California’s Lake Tahoe twice — the second time in under 4 hours. His sojourns don’t stop there.

"I skied 19 days last year. When I’m on the slopes, I’m trying to avoid trees and other skiers. So I am not thinking about what it takes to run Symantec. I think it’s a bit of mental relief," he said.

Long-distance running offers the same meditative reward for Hulu Chief Executive Jason Kilar, whose five marathons include Iceland, Portland, Seattle and New York, twice.

"I love setting goals," said the head of the video website owned by News Corp and General Electric Co’s NBC Universal. "Life is more interesting when you set goals that are not easy, and having a goal of a marathon … is a very fun thing that focuses you in a way that just running 3 miles or 6 miles a day does not," Kilar added.

They are not alone. In fact, Denver-based CEO Challenges runs sports competitions designed for top executives, including Triathlons, Ironman, Fishing, Sailing and Tennis Challenges.

HOUR CLUB

Dave DeWalt, CEO of security software maker McAfee Inc, described his goal for the grueling Mount Diablo Challenge, a 10.8-mile bike ride up 3,240-feet to the peak in the San Francisco Bay area.

"There is a race from the bottom to the top," said DeWalt, who also wrestled in college and had been invited to Olympic trials. "I can only compete in the over 200-pound class because there are some really fast riders. But there is the "hour club" — if you can do it in one hour or less, there is a special club. I can’t quite crack it yet but I am working on it."

To be sure, golf courses, tennis courts and myriad other sports — beloved by leaders of all stripes — won’t go out of business any time soon.

For example, the crop of presidential hopeful has diverse taste in athletics. Sen. Hilary Clinton owns her own bowling ball, Sen. Barack Obama loves basketball, and Sen. John McCain likes to hike around the hills of his Sedona, Arizona, ranch.

Some business leaders aspire to adrenaline-driven jaunts, but are willing to leave the serious challenges to more adventurous peers."

"I don’t have a lot of athletic bones in my body. I wish I had more," said AT&T Inc Chief Financial Officer Rick Lindner. "We’ve got (two) boats … that we keep on Lake Travis. I will still jump on the water skis from time to time."

"Once or twice a year when conditions are perfect, the sun is shining, it’s 90 degrees, the water is smooth. I get up, do a circle, come around and have a beer and say, "By God, I can still do it."

 

The 7 Ultimate Achievements In Endurance Running

By: Shane

Below are brief descriptions of some of the greatest accomplishments in endurance running. Even if you’ve never run a mile in your life you have to respect these athletes for their achievements.

 

1 – Three men ran 4,000 miles across the Sahara desert in 111 days. Charlie Engle, Ray Zahab, and Kevin Lin ran the equivalent of two marathons a day for 100 days to become the first modern runners to cross the Sahara Desert’s grueling 4,000 miles. They were stricken with tendinitis, severe diarrhea, and knee injuries all while running through the intense heat and wind, often without a paved road in sight. Temperatures varied from over 100°F during the day to below freezing at night. Typical day: up at 4:00am, run until lunch, eat, run until 9:30pm. Then get up and do it again… for 111 days.

 

 

2 - Xu Zhenjun ran a 3:43 marathon – backwards. In a world where 99% of people never finish a marathon in their lifetimes and of those who do, 90% don’t run under 4 hours, Xu Zhenjun of China managed both, in reverse. I thought Zhenjun was a rare person who ran backwards for fun, but it turns out there are a bunch of people who prefer to run backwards. Timothy "Bud" Badyna, the father of backwards running (pictured right), has also completed a sub-4 marathon backwards and a 10K in 45:37.

 

 

 

 

 

3 – Mark Covert has run at least one mile every day since July 23, 1968. In the decades since he started the streak, Covert has covered more than 136,000 miles. At his competitive peak, he ran more than 150 miles a week and was one of the top road racers in the country, finishing seventh in the 1972 Olympic trials marathon. He still averages eight miles a day. Sure, on some days his running may only consist of 9 or 10 minutes, but did you read how long? Since 1968. Covert has said:

 

 

"I’ve trained through illness and injury, run plenty of times when I shouldn’t have. I ran on the days my parents passed away and I’ve run when every one of my four kids was born. I still look forward to running every day, although the trees go by more slowly now."

Covert is now the Cross Country Coach for Antelope Valley College (he knows a little about running). I guarantee his runners have trouble finding excuses to miss practice.

 

 

4 – 7 Days, 7 Continents, 7 Marathons. Sir Ranulph Fiennes and Dr. Michael Stroud went seven for seven during a grueling week of marathon running and transcontinental travel. The pair ran seven marathons in seven days on seven continents from October 26 – November 2, 2003. The men ran in Chile, the Falkland Islands, Sydney, Singapore, London, and Cairo before completing their marathon of marathons by running the New York City Marathon. Besides battling the exhaustion that any marathon runner faces, Fiennes and Stround also had to battle jet lag and dramatic changes in temperature and humidity during each race. The feat was especially impressive for Fiennes, who suffered a heart attack just four months earlier.

 

 

 

 

5 – Ethiopia’s Haile Gebrselassie’s marathon world record. Haile Gebrselassie ran a marathon in 2 hours, 4 minutes, and 36 seconds in 2007, crushing the old world record by nearly 30 seconds. These days marathon winners are consistently throwing down times like 2 hours and 6 minutes. It’s so common, I think we have forgotten exactly how fast it is. That is keeping a 4 minute, 48 second-per-mile pace for 26.2 straight miles! For a non-runner, it may be difficult to comprehend just how remarkable this feat is. Very few people in the world can even keep that pace for 1 mile.

 

 

 

 

 

6 – Finishing Badwater (anyone). Plain and simple, Badwater is the toughest endurance run in the word. Each year, approximately 70 people attempt to run 135 miles from Bad Water, Death Valley to the portals of Mt. Whitney. In case you’re not familiar with Badwater or Mt. Whitney, Badwater is the lowest place in the Western Hemisphere and Mt. Whitney is the highest point in the contiguous United States. Basically you’re running from the lowest place in the U.S. to the highest. In addition to the 13,000 feet worth of ascent, there are the 130°F (55°C) temperatures to deal with. Participants are forced to run on the white lines on the side of the road to keep the soles of their shoes from melting and a heat suit to keep them from frying in the sun. The winner from the last two years has finished in the 24-25 hour range but the average finish time is in the 35 hour range. My first question was "How in the world does someone train for this type of event?" Luckily for me they have a training guide on the Badwater homepage. Here are a few examples of training recommendations I picked off the site:

(1) – HEAT is the main nemesis, acclimate your body NOW!! Start using a sauna on your EXPOSED body. Do not wear any protective clothing.

(2) – ENDURANCE is very slow to develop. Set a target of being able to WALK, ONLY, at 20-30 minute per mile pace, NON STOP (NO SLEEP) for 24-30 hours. Do not exceed this pace, nor train in this way more than once a week.

 

 

7 – Dean Karnaze ran 350 miles non-stop. "The Relay" is a 200-mile, 12 person relay race. Not only did Dean Karnaze run this race by himself, he ran an extra 150 miles from his home to the starting point. Karnaze ran 80 hours straight and burned an estimated 40,000 Calories to cover the 350 miles. I couldn’t even stay away that long, yet he kept a good pace the whole way. Karnaze has also has finished the Western 100 ten times, the Badwater four times, and most recently he ran 50 marathons in 50 consecutive days in all 50 United States.