Running Clinic with Danny Abshire | MIT SP.235 Chemistry of Sports, Spring 2009

This seminar will focus on three sports: swimming, cycling and running. There will be two components to the seminar: classroom sessions and a “laboratory” in the form of a structured training program. The classroom component will introduce the students to the chemistry of their own biological system. With swimming, running and cycling as sample sports, students are encouraged to apply their knowledge to complete a triathlon shortly after the term. View the complete course at: ocw.mit.edu License: Creative Commons BY-NC-SA More information at ocw.mit.edu More courses at ocw.mit.edu

chirunning Simplified!, Efficient and Injury Free Natural Running Technique

www.echifitness.com, video summary of chirunning (“chee-running“, chi running) Principles for an Efficient and Injury Free Running Technique. A natural form of running which cooperates with the forces of nature. The same principles and benefits apply to chiwalking with slight adjustments in walking technique.

Triathlon season w/ an Injury- one arm freestyle 1 mile swim

My Triathlon season seemed to be over as I fractured my collar bone and Scapula while doing the Ojai Century ride on June 2nd 2007. I had no other choice than to scratch the Breath of life and Vineman Triathlons, while leaving the Sta Barbara and Malibu tri’s questionable. However, I was inspired by videos of swimmers competing with one arm and no arms. I hit the pool to learn the one arm free style swim, which I used to complete the one mile ocean swim at the Santa Barbara Triathlon 12 weeks after my crash. I admit I began jogging on the threadmill 5 weeks after my crash w/o talking to my Dr., but after talking to him, I cut back to 3 miles per week. I hope to pay the inspiration forward with this video, with music background by Nuttin but stringz, ” Thunder “. Ride Safe. Richard Valdez www.matthewsheart.com

Winter Cross Training with Running Cleats

In this episode of the Running Raw Project: If you live in a winter environment that has access to packed snomobile trails, a great way to reduce the impact and stay in shape is to put cleats on your running shoes and run on the trails.

How to Avoid Injury During Distance Running Training

Risk of injury increases as you take serious change in your distance running training schedule. Change can be either in the number of days of training schedule (doing six or seven days a week of daily regular run) or in some work you do during regular steady runs. A good coach will help you evaluate in detail the factors, past and present, that influence a training program. Each runner has unique physical and mental condition and it is helpful to consider incorporating a training program depending to his or her own mix.

The following principles of training authored by Jack Daniels can serve as basis for a more safe and effective system:

1.) Get to know your training needs – Since what works well for one person might not work for another, you should always keep in mind the purpose of the training session and specific needs to achieve that purpose.

2.) Set your own pace – Drop the idea of "copy the current champion" approach training instead challenge yourself with training based on scientific principles. However, don't totally ignore what current champions are doing as they might be supporting an effective training scheme for you although you haven't yet proven it effective. "When you hear of a new approach to training, don't try to copy it – try to analyze it," says Daniels. Know what systems of the body are reaping the benefits, why, and how these happen.

Sometimes, there are runners that to gain recognition from others would give the impression of a more demanding training schedule than what is actually the case. Bear in mind not to follow a particular publicly released athlete's training regime as this might not be his or her daily followed schedule. It might be that what he or she declared weekly training logs are not a typical week of training but just a particular great week of training. You can't be sure.

Another risk in replicating accomplishments of a particular runner is not having the same body type to handle such training. "Know your body, identify your strengths and weaknesses, establish priorities, and try to learn more about why you do what you do and why you might consider trying something new in your approach," wrote Daniels. And the most important thing, stay true to yourself and your abilities. In following a suggested workout, consider details such as current fitness level, experience level, goals, and available time.

The following questions are adapted from Daniels’ set of questions that will help in assessing an athlete's training needs. In undergoing a distance running training, you must ask yourself the following questions:

1.) What is your current level of fitness? What is your readiness for training and competing?

2.) How much time (in weeks) are you available for a season's best performance?

3.) How much time (in hours per day) are you available for training?

4.) What are your strengths and weaknesses, in terms of speed, endurance (lactate threshold), aerobic capacity, economy, and reaction to different amounts of running?

5.) What types of training do you prefer? To what types of training do you respond well psychologically?

6.) For what specific event are you preparing?

7.) How should periodic races fit into the training program? That is, what are the race commitments?

8.) What are the environmental conditions of the distance running competition (season of the year), facilities, and opportunities that must be taken into account?

Injury Free Running and Walking Form with ChiRunning Author Danny Dreyer #314

www.therenegadehealthshow.com Today is part 2 of Danny Dreyer’s injury free running and walking lesson… If you liked yesterday’s episode, then today’s will be even better! Take a look…

Endurance training

When thinking of endurance training, some of the first things that come to mind are half marathons, marathons, triathlons, Ironman competitions, ultra marathons, and the Tour de France. However, endurance training doesn’t just relate to these types of sports. Sports that require short bursts of energy and speed over a prolonged period of time, such as football, basketball, and swimming are also dependant on endurance training. It is something that should be incorporated into every fitness routine.

What is endurance training?

It is actually a purposeful way of exercising to boost one’s stamina and endurance. This type of exercise is aerobic in nature versus anaerobic. Aerobic exercise strengthens and elongates muscles for extended periods of use. It improves cardiovascular function, enabling blood and oxygen to be delivered more efficiently to the brain and throughout the body, thereby improving the body’s ability to utilize oxygen. This is also a key factor in enabling the body to recover following exercise.

The benefits of varying your routine

Focusing solely on only one type of exercise is not ideal for the body or the mind. Endurance training requires strength and stamina, so incorporating different elements into your workout will help your body to perform better at your chosen sport. Boredom can also creep in without some variety in your routine. Incorporating cardio and weight training along with bodyweight training elements together in a routine will improve overall performance.

Diet

Changing from three larger meals a day to six to eight small meals is an essential component in endurance training. This will help to boost your metabolism and allow the body to use nutrients more effectively. Switching from heavy foods with little actual nutritional value to a diet filled with foods high in fiber such as fruits and vegetables, and drinking lots of water will promote a healthy body from the inside out.

Know when to rest

It is important with any type of exercise to listen to what your body tells you and to take proper rest breaks. Failing to do so puts you at risk for injury and burnout. The body will be unable to repair minor (or micro) injuries resulting from overuse and overstressing without these important breaks. Knowing when your body needs a break from exercise is key.

However, varying one’s exercise routine can also function as a type of rest, as long as you aren’t pushing your body too hard again in another way. Simply going for a relaxing bike ride or long walk can be a good change-up to your exercise regime. Getting a proper night’s rest with a full eight hours sleep is essential as your body copes with the new and increased demands on it.

Starting Endurance Training

Endurance training is vital to success in any athletic endeavor, but must be built up gradually. It cannot be achieved overnight. Allow your body to adapt and give it the tools it needs to function at peak performance – a varied routine, a healthy diet, lots of water, and proper rest. An integrated approach is required. You can then enjoy the many benefits of endurance training for years to come.

Power of Protein

Jennifer Hutchison asks how much protein a triathlete really needs.

How much protein does a triathlete need? Is protein in a sports drink really necessary?

These two questions can spark a firestorm of debate amongst sports nutrition professionals, nutrition savvy athletes and sport nutrition manufacturers that promote products packed with a protein punch. This month I will discuss the third macronutrient that provides balance and protection in an athlete’s diet, protein.

Protein Basics
Dietary protein, like carbohydrate and fat, performs a very important job in an athlete’s diet. Protein’s primary role in the body is to support growth, maintenance and repair of muscle and other body tissues, while also being a backbone for many hormones and enzymes and supporting a healthy immune system. An athlete’s overall health and performance can be closely tied to protein balance. Protein intake that is insufficient can place the athlete at risk for illness and or injury.

Body proteins are constantly being broken down and resynthesized on a daily basis both at rest and during training. Protein, although not a preferred fuel source, can be used to sustain physical activity. Gluconeogenesis is the body process that breaks down protein (think muscle) and converts it to carbohydrate (glucose) to be used as fuel.

Dietary protein’s main purpose should be for the repair and recovery of damage muscle and cells caused by training and racing as opposed to being used as a fuel source. In order to do this athletes must ensure that they are already meeting both their daily calorie and carbohydrate needs which have been addressed in previous articles.

Building Blocks
Protein is synthesized from amino acids (the building blocks of protein). There are 20 different amino acids (AA) that, in various combinations, create the different types of protein. What makes a particular protein source unique is how these AAs are combined.

There are two major categories of AAs: Essential and Nonessential.

Essential AAs cannot be made in the body therefore they must be supplied by the diet.
The essential AAs are Histidine, Isoleucine*, Leucine*, Lysine, Methionine, Phenylalanine, Threonine, Tryptphan and Valine*

Food sources that contain all of the essential AAs are commonly referred to as “complete” proteins. These foods include animal proteins such as meat, fish, dairy products and eggs.

Side note: (BCAA) Branch chain amino acids (denoted with the * above) are essential AAs of interest to many endurance athletes as they are thought to play a role in mental “strength” and delaying fatigue. BCAAs are stored in the muscle and can be used as fuel during long training days and for 70.3 to Ironman races,particularly if carbohydrate intake falls short.

In theory, BCAAs supplementation (in the form of protein containing sports drinks) seems to make sense, but there is very little solid research which confirms a performance benefit. Consuming sports drinks with protein is not harmful. The biggest subjective issue I have encountered with Ironman athletes is taste. Sports drinks containing protein do not taste so swell after a few hours roasting in the heat. If an athlete is not keen on the taste of their sports drink, they most likely will not drink enough, which can be problematic on race day!

So the burning question: is a protein containing sports drink really needed during endurance training? The answer is no. With that said, I do know of many athletes who swear by their carb/protein potion. So as they say “if it ain’t broke, don’t fuss with it”.

Nonessential amino acids are just as important as essential AAs with the difference being these AAs CAN be made by the body and do not have to come from the diet. Nonessential AAs s are Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamine, Glutamic Acid, Glycine, Proline, Serine and Tyrosine.

Food sources that may be lacking in one or more of the essential AAs is referred to as “incomplete” proteins. All plant sources of protein (beans, legumes, whole grains, vegetables, nuts and seeds) with the exception of soy are considered incomplete.

Athletes that choose to follow a plant based (vegetarian) training diet should include soy products and incorporate variety in selecting beans/ legumes, whole grains and vegetables. Protein needs CAN be met following a vegetarian diet but these athletes have to ensure they compliment their grain choices with their meat alternative choices so that all the AAs are being supplied over the course of the day.

Protein Requirements
In spite of popular belief, endurance athletes can meet their protein needs without tons of dietary supplements.

The keys to meeting protein needs are 1) knowing how much protein to aim for 2) learning more about the protein content of various foods and 3) planning meals … which can be easier said than done!

Athlete protein needs are based on lean body weight (preferred over total body weight), the type of training (strength/power vs. endurance) and phase of training (base/ build/peak/race). Athletes new to physical training, in general will have a slightly higher protein need than those athletes who have more training experience.

The average athlete may only need the recommended 0.8 gm protein per kilogram body weight per day.

However the very nature of preparing for the 70.3 and Ironman distances will most certainly require a bit more to mend a body battered from 12 to 20+ weekly training hours.

The chart below can be used as a guide to estimate daily protein needs based on the daily training volume. It would be fair to say that athletes who have shorter, more intense, workouts which produce some degree of muscle damage (i.e. muscle soreness) may benefit from that next higher level of protein intake.

Daily Training	Grams per pound body weight	Grams per kilogram (kg) body weight
Up to 60 min per day	0.5	1.1
Between 1 to 2 hours	0.6	1.3
Between 2 to 3 hours	0.7	1.5
Greater than 3 hours	0.8	1.8

 

More is not better
Most athletes with a well balanced diet can easily meet their daily protein requirements. It is a common practice for some athletes to over consume protein believing this in turn will help boost lean body mass. The truth is that the body does not store excess dietary protein as muscle. Once dietary protein has fulfilled its role the excess is broken down and goes to be used as fuel, stored as body fat or excreted by the body via urine.

Protein content of various foods
Oils – none
Fruit- minimal
Grains- 3 grams per serving (1 sl bread, ½ c rice or pasta)
Nuts – 5 grams per 1 oz
Milk/Dairy/ Milk Alternative- 5 to 8 grams per serving (8 oz milk, 6 oz yogurt, 1 oz cheese) Cottage Cheese- 14 grams per ½ cup
Beans – 7 to 8 grams per ½ cup
Meat Alternative/ Soy – 16 to 20 grams per ½ c ( tofu, tempeh) 1 Egg – 7 to 9 grams
Meat – 21 to 27 grams per 3 oz cooked (beef, chicken, turkey, fish, pork)

How much is a portion? For most normal size athletes, the inside diameter of your hand and thickness of your palm is your rough guide to a meat portion appropriate for you.

Nutrition tips for meeting daily protein needs:

Include a protein containing food at every meal and every post workout snack.

To optimize the recovery process, target 10-20 grams of protein (along with the carbohydrate source) in post workout snacks.

Breakfast Ideas
· High protein cereal (ex: Kashi Go Lean), low fat dairy/soy (milk, yogurt)
· Scrambled egg white omelet w/ low fat cheese
· Add 1 scoop soy/ whey protein isolate powder to your hot cereal
· Use milk or soymilk instead of water for hot cereal.

Lunch Ideas
· Turkey/ Tuna/ Chicken Wrap, Beans & Rice, Bean Burrito
· Add part skim mozzarella cheese, crumbled tofu or chickpeas to salads
· Eating out? Request double meat on your sandwiches.

Dinner Ideas
· Tofu Stir Fry w/ Brown Rice, All Bean Chili w/ Rice
· Grilled Chicken, Lean Beef, Pork, Baked Fish with Potatoes or Pasta
· Quinoa and Black Beans served with shredded lowfat soy cheese

Snack Ideas
· Low fat Cheese, Cottage Cheese, Low fat Yogurt with fruit
· Chocolate Milk, Smoothie made w/ Soymilk
· Whole Grain Toast/ Muffin with Peanut or Almond butter

Adequate daily protein is crucial for athletes to maintain a strong, healthy and powerful body. Knowing what your daily needs are is one thing, but knowing you are consuming adequate protein on a daily basis is another. Make use of the many good online resources and lists that can be found that identify the quantity of protein contained in various foods and track your daily intake of not only protein but also carbohydrate and fat as previously discussed in the past couple Ironman.com nutrition articles. If all the numbers and calculations leave you with a headache then consider adding a sports dietitian to your personal performance enhancement team. The use of a qualified sports nutrition professional, like that of a skilled endurance coach can help you take the guess work out of your daily and weekly eating plan and allow you to focus on what most Ironman and 70.3 athletes enjoy the most……..train, eat, sleep and race.

Jennifer Hutchison, RD, CSSD is Board Certified as a Specialist in Sports Dietetics, a USA Triathlon Certified Level 3 Elite Coach. As a Registered Dietitian, Jennifer uses her academic training, certifications and “real world” experience to help fuel athletes worldwide. You can direct comments, questions or suggestions for further articles to Jennifer via email to eSportsRD@aol.com or go to www.IronCladCoaching.com . References available upon request.

Cross-training: Variety is the Spice of Sport

One sport may not be enough anymore. As the triathlon grows in popularity and professionals from every sport share the secret of their success, athletes at all levels are learning the value of cross-training.

Could Bikram yoga make you a better tennis player, as Andy Murray has claimed? Can running make you a better soccer player, as running-shoe giant Asics asserts in its magazine ads? While the latter may sound like a marketing ploy, Andy Murray was able to defeat Roger Federer and credits yoga for the win. Cross-training has grabbed a share of the exercise market for decades, but today, its value is more widely appreciated. Cross-training is also becoming more creative as new and lesser-known sports make their way into the mainstream.

Building a Mileage Base & Good Nutritional Habits

…from The Everything Running Book, 2nd Edition.

• It’s key to build on small running increments
• Other training reduces running injury risk
• Running nutrition is about fluids, too

Without question, the most important area to focus on when beginning a running program is that of safely building a mileage base, or the distance you run per week. It’s essential to start out running in small increments and build on these, no matter how silly or short your distance seems.

Never try to take on too much too soon. Doing so can greatly increase your chances of incurring an overuse injury and may ruin your appetite for running.

In a piece on motivation and success, it’s hard not to feel like you can strap on your running shoes and do 5 miles easily. Although it’s admirable to want to seize the day, remember, slow and steady wins the race. You’ll be running an easy 5 miles soon enough if you train smart.

In building your mileage base, remember the 10 percent rule: Do not increase either your weekly mileage and/or your long-run mileage by more than 10 percent a week. Doing so greatly increases the chance of incurring an injury, thereby delaying or stopping your training altogether. This is one of the biggest mistakes runners make. Don’t do it!

Without a doubt, runners should include supplemental activities such as weight training and cross-training as part of their total fitness program. In particular, incorporating weight training, stretching, and carefully selected cross-training activities in your fitness regimen both reduces the risk of injury and facilitates total-body conditioning.

 

Nutrition for Running

Nutrition is an essential part of any exercise program. One thing to keep in mind at this point, though, is that nutrition is not just about food; it’s about fluids, too. Runners must be well-hydrated to run effectively. For runs of up to 60 minutes, water is the drink of choice.

It is also important to emphasize healthy foods in your diet and limit fried and high-fat foods. There is much debate now regarding the proper mix of carbohydrates, proteins, and fats.

As a runner, you should focus on carbohydrate sources in your diet, aiming for carbohydrates to make up approximately 65 percent of your total daily calories. Split the remaining 35 percent of calories between proteins and fats.

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