Runner's Diet

Runner's Diet

You have completed all the summer miles, you hit the track for those speed workouts, countless push-ups and sit-ups...so you are ready for your first cross country race of the season right?! 

Hold on. 

As a runner you need to focus on one more thing, eating the right foods. A runner's diet is the most overlooked piece to the running puzzle. I hesitate to use the word "diet" because it may suggest an impression that runners need to eat less or to cut back on the number of meals. Actually, a runner's diet does the exact opposite. As a runner, you burn more calories and proteins than most people. In fact, during practice or a race runners can burn several hundred calories. Its crucial you refuel the body and maintain a level where you continue at maximum performance. But with that in mind, overeating is bad and weight-gain effects you as a runner. Its a delicate balance which each runner must juggle.

#1 Rule - DRINK WATER!

As every runner knows water is essential to a successful race. But did you know that properly hydrating actually takes 48-72 hours BEFORE a race?! Drinking a lot of water the morning of a race can actually be counterproductive and needs to be taken in moderate proportions. 20 minutes before a race, only place water in your mouth and spit out (unless temperatures are usually high) so you don't get "water stomach".

A Calorie is Always a Calorie...Right?!?

What type of calories you ingest is the important factor. We have all heard of "empty calories" verses "nutrient dense" foods. This article helps explain both. Runners need to limit the empty calories and focus on foods that give the most of out each calorie. Remember your body uses calories much like a car uses gasoline and when it runs low on calories it starts burning protein, which we want to prevent. So stock up on foods high in protein.

Number of Times to Eat

As advancements in dietary science occur, we find concepts previously used being thrown out and redefined. One good example of this is the idea of only eating 3 times a day. While the idea may seem logical, dietary science is finding this to be untrue. The new idea suggests that people eat as many as 6-7 small meals a day. Now, what defines a "meal" in this formula? Continue to eat moderately on the big three meals, breakfast, lunch, and dinner. EAT BREAKFAST! For the other 3-4 "meals" take a quarter of what you typically would in a big three meal. For example, during lunch you eat a sandwich, fruit, cheese and a small side dish, your small meal may only be one or two of these items later in the day. 

One last factor about when to eat. During the season, I would like each cross country runner to eat a small meal between 4th and 5th hours. This will be about 2 hours before practice and your body will easily digest the food by that time. Avoid large amounts of food within an hour of practice.

Pre-Race, Race Day, Post-Race

The easiest way to look at a runner's diet is to break up your diet into three areas; pre-race, race day, and post-race. Each is important to the success of a runner.

Pre-Race - This period is when you build the foundation of energy that will be used in your race. Ever feel sluggish or empty on race day morning? Yup, this is the direct result of not successfully preparing your body for the race. Do not let this happen to you! I would like you to consider the amount of carbs you take in during this time. Yes, carbohydrates are essential for any runner, but when to take these foods is really important. Look at eating heavy carbs 48 to 24 hours before your race and once you are within the final 24 hours start lightening up on your heavy carb intake. You still need to eat them, but I often see runners gorge on heavy carbs the night before a race. These are still sitting heavily in your body the morning of your race and can really effect your performance. So take in a lighter amount of heavy foods the night before!

Race Day - The worse feeling as a runner? Standing on the start line seconds before the gun goes off and you feel full or can still taste your breakfast in your stomach. Not fun nor fun to talk about because many times it will result in you getting sick and vomiting. Did I mention that this is NOT fun to have happen?

Post-Race - Again, a commonly overlooked time where your body is craving calories and much need fuel. Your post race diet will determine how you will feel the next few days. Eat healthy, nutrient-fueled foods for at least three hours after your race. Drink lots water and one sports drink to help bring up your electrolyte levels.

No-No-No-No!

Most "bad" foods are obvious for runners. Greasy, fatty, sugary foods are easily seen as avoidable foods. But did you know that there are certain healthy foods you should stay away from 24 hours before a race? Common healthy foods you should stay away from 24 hours before a race (you may begin eating them once your race is completed!):

-Milk, heavy dairy products

-Raw vegetables, especially salads! (high in fiber and is not what you want going into a race)

-Hard fruits like apples and pears (contain pectin which does not digest and can create cramps during a race)

-Orange/Grapefruit juice (high acid can lead to cramping) 

-Nuts

-Sports Drinks (actually should be avoided until after a race)

Team Dinners

Parents, we love when you feed us the night before a race! But we also want the healthiest choices for our runners the day before a race. Here is a list of great foods for runners the night before a race.

Dear Diet Diary...

Here is a typical diet which I have used in the past and one I find great for runners. Want to get the most out of your diet? Create a logbook of what you eat going into 48 hours before a race. List all foods and drinks you took in. Also, reflect after your race on how you felt physically and if you need to adjust your diet. Adding and subtracting foods is much easier using this logbook than trying to simply remember what you ate.  I can help you get started with this and would like to look at your diet throughout the season.

Finally, remember, each person is very unique on what they should eat or what type of diet you need. If you noticed, I haven't given you a specific calorie count, we are all different and each should have a different plan going into their runner's diet. Feel free to talk to me, to your teammates, your parents about what works for you and what doesn't. You will be amazed on how well you feel and how it will positively will effect you on the run.

Motivation and Running

Motivation
During training periods, especially in summer training, motivation can be a big issue for distance runners. Running in the heat, running the same routes, running alone, are a few factors that can lead to low motivation and can beat the energy out of any runner. There is a natural tendency for runners to be highly motivated in the first few weeks in training and towards the end of training when the season is about to begin. But what happens during those middle weeks can determine the success or failure of the entire summer period. If you are in a traditional summer training program, the end of July marks around seven weeks of continuous training. Many times I hear runners explain that a week or two off isn't going to be a big deal because they are in shape and that after a week or so they can pick it back up. Unless a runner is experiencing injury, consistent pain, or hasn't had proper time off, this is not the time to hang up the shoes to wait it out! Understand this feeling is normal. Face it and challenge yourself to shrugging off this temptation! So what can you do as a runner to help prevent the lackluster portion of your training?

5 Ways to Help Motivate Runners

Different Location Run
The majority of all motivation problems is simply a result of running the exact same routes day in and day out. Some runners aren't affected by this while others cannot handle seeing the exact same mailboxes, cracks in the side walk, roads over and over. This one is simple, go to a new location. With tools like mapmyrun.com, finding your mileage in new locations has never been easier. Running in a different location doesn't need to be in a far away place, it can be down the road. It simply gives you a different start/finish point.

The "Drop Off" Run
I like this one because it allows you to mentally think as if you are in a race. Have someone drop you off at a point exactly the needed mileage from your house. Start from that point and run straight-shot home. We overlook that 99.9% of our summer training runs are out and backs or loops from your home. This "straight-shot" running can incorporate a sense of road racing because you are not repeating the route, which most races don't do. Not only does it help in this aspect but many times you are running in new locations due to the distance being spread out in one route rather than half out and half back.

A Mile For ..... Run
By far, this is my favorite. I got this idea from a friend who during marathons did this to help keep his mind focused within the hours of continuous running. It's really easy to do but very powerful in the end. Let's say you have to run a six mile run today. Before you go out, write down the names of six people or things that are very important to you. Find a marker and list these names on your arm where you can see them. During each of those miles on your run, think about that person and what they mean to you at that moment. Think about why they mean so much to you and how they have helped get you here to this moment. Dedicate and run that mile for that person. What's amazing about this little trick is we often overlook the power of "purpose running" (other than getting in shape). It can push your motivation to new levels. I used this during the Boston Marathon and I will tell you that during the most difficult times of the race, it helped me push on. Amazing stuff!

Buddy Run
Running with friends is another fantastic way of breaking lackluster motivation. Set up times and locations with your running friend(s) and go out for a run. Remember to make this a true buddy run, NO MUSIC! This provides a great period of time where you both can talk about anything, uninterrupted. BONUS: Make it fun! When planning out your run, see what color of clothes the other is going to wear and wear the same outfit. Try to make your runs fun and goofy, it shouldn't always be serious. Maybe a costume? How funny would it be to see Batman and Robin running down the road?? Get creative!

Change your Music
Lastly, if you are out on your own, change your mp3 music or make a new playlist of music. Music is a great motivator but can get very stale if you are listening to the same music. Try making a playlist exactly for the determined time or distance of your run and see if you can perfectly time it with your run.

Tip of the Day - Motivation
One of the coolest videos I've seen in awhile.
You need motivation?? The title of this video, NEVER, NEVER GIVE UP!
"The Race"

 

"I run because it's so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can't. But then you find your inner strength, and realize you're capable of so much more than you thought."
                                                                   --Arthur Blank

Fartlek Training

Suggestions - Fartlek 

By definition, Fartlek, which means "speed play" in Swedish, is a form of interval training which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. It differs from traditional interval training in that it is unstructured; intensity and/or speed can be varied whenever the athlete wishes. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise. 

Ok, so what does this funny named idea really mean to you as a runner? Actually a lot. Fartlek training is the next level of training for distance runners. Once a runner has successfully completed 2-3 weeks of base running they are ready to begin Fartlek training.  What is so great about Fartlek and why will it help me? The easiest way to explain Fartlek is to look at a picture of a heart monitor:

When we go out for a easy run our hearts maintain a consistent rhythm that helps provide the needed oxygen-rich blood to our extremities. In distance running, your heart gets stronger as you get farther into training.  After a period of time, your heart actually gets use to the training and levels off. This is something all distance runners need because it gives us our endurance to run farther and farther. But, we as distance runners, also want to cut down our pace and work torwards improving our personal records. Like the picture above, we want our hearts to work on different paces, faster and slower. Weight training allows our body's to build muscles in common regions like arms, legs, and chest, but a lot of people overlook the idea of building a stronger heart. Your heart is a muscle and with proper exercise you can build its threshold. By fluctuating your speed on a run, the heart is pushed in different ways that will help strengthen it overtime. This must be completed in a smart and tactical process. Like the saying goes, too much of a good thing can be bad.  So take Fartlek training in small doses at first and then build up as your training progresses.  In the end, Fartlek training will make you a stronger and more competitive runner and it will challenge you when your out on a training run.  

Did you know?!? That on average, distance runners have larger left heart ventricles than people who don't run? This is the result of the your heart pushing more blood at a stronger pace while running.    

Rules of Fartlek Training 

1. Only run Fartlek's 1-2x a week.  

2. Pacing: You should have 3 speeds in a Fartlek run, easy, tempo, and race pace. Easy pace is just that, easy. It’s the pace you should feel very comfortable running 4-6 miles with. Tempo is a pace where you could talk, but yet difficult to maintain, to a running partner. Finally a race pace is where you would be at for a 5k race.   

3. Always begin your run with your easy pace at least for 10 minutes then begin your change of pace. Try ending your runs on your race pace, practicing your finishing kick is always key!   

4. Please understand the proper and intended procedure of Fartlek training is to balance your speeds. Don't go out trying to push race pace for the majority of the run.  This is not what Fartlek training is! Faster speed = Shorter time. Try running at tempo for a couple of minutes and slow down to easy. On your first few Fartlek's, race pace periods should be minimal, 2 or 3 times.   

5. Fartlek's are great because they have little to no rules, like the number of times you speed up or for how long. Make Fartlek running fun. Look up on your route for markers like a sign, turn in the road, or a tree. Pick up your speed until you get to that marker. As you get more comfortable with this type of training, try reaching markers farther out on your route. You might notice that Fartlek training  becomes your favorite as it challenges you and before you know it, your done.  

6. Always stretch after Fartlek training.   

Tip of the Day 

Fartlek runs should be unstructured, so do not time your run. This will be the only time you hear me say that. But Farlek should be viewed as something you run a little differently each time. Leave your watch at home!

Weekly Update
Here is the current list of weekly totals. Please look over and make sure it is correct. There are a few of you who have yet to email their totals, please email me!

 

Summer Ploys -

Every Friday in Summer Training

Along with running, we would like each runner to include a Friday ploymetrics workout in their training. Ploymetrics are exercises designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports!

Warm up 

2 minute jog

Quickness

Step Block Hurdles - Bunny Jumps, Bunny Lateral (side to side), High knees, Quick Feet, One-Leg (right and left)

Speed  

“The Rock” (video)

                                   

Run

Go out on your scheduled run!

Stretch 

Weekly Update
Here is the current list of weekly totals. Please look over and make sure it is correct. There are a few of you who have yet to email their totals, please email me!

Suggestions - Hills
Over the course of a run, whether you are on a trail or road, you will experience different grades of elevation. These variations in heights can result in a runner winning or loosing a race. They are inevitable, period. Look at hills as an opportunity to challenge yourself as a runner and a place that you can outwork a competitor. Lance Armstrong was legendary in the way he performed on hills. He understood to win the race was not on the flatter portions but where people faced challenges in course height. It is very important to train on hills in order to teach your body how to react with different grades. As important as it is to train going uphill, its just as important to training going downhill as well. This is often overlooked and can determine your success on the trail.

Rules of Hill Training

1. Only train on hills 1-2x a week. Repeat 6-8x on smaller hills, 4-6x on larger hills. Too much hill training can lead to injury in your knees and ankles.
2. Run like a ninja, be soft on your feet. As you incline your balance transfers towards the front of you which results in your knees bearing more than normal. Stay soft footed and work on tranfering the weight to your thigh and hamstring, your knees will thank you.
3. Uphill - Lean slightly forward, balancing your weight forward. Shorter strides = more steps = more push. Your arms swing is very important uphill because they will help push you like a propeller. Always look up at your target! This is where you attack, attack, attack.
4. Downhill - Lean slightly forward, allowing gravity to help you down the hill. Normal strides, do not over-stride, no heel striking! Try relaxing your body while going downhill, its a nice little break during the race. Remember ninja-like? If you slam hard down on downhills, your knees and shins will be very upset with you.


Tip of the Day
Hills, face it, they suck. But you cannot look at them this way! With every uphill...there is a downhill. Hills are opportunities to overtake other runners. What is great about hill training is that it translates 100% out in the race. Runners who training with hills succeed on a much higher level than those who choose not to.

                        "Whoa, they weren't joking when they said this hill was a doozie!"

Weekly Update - Suggestions - Tips

Weekly Update
Here is the current list of weekly totals. Please look over and make sure it is correct. There are a few of you who have yet to email their totals, please email me!

Suggestions
The #1 question I hear from people who are new to distance running is, "How do you run so far without getting tired?" Here's the secret, I DO get tired, but you have to understand running is like an art form, it takes practice! There are days where I feel I can run forever and its awesome, but then there are days when I don't feel it, struggling to get two miles in. Crazy enough, these are needed days. You can experience and learn how the body faces adversity.  Just like a pole vaulter who will have hundreds and hundreds of failed vaults during practice to make that one perfect vault in competition, its all a part of the learning process. We all know how to "run" because of human nature, but your body needs practice adjusting to running 2 miles, 4 miles, etc. For someone just getting into distance running it can get frustrating, that's okay, its a part of the big picture. The greatest distance runners started out running small distances at a time, you don't start off running 8 miles daily...it won't work. So just remember, consistency, consistency, consistency! Even if you have to walk a part of your run, no worries...tomorrow will be another opportunity!

Tip of the Day
Breathing is the most important factor in distance running, period. You need all the oxygen your body can take in, so breath through both your mouth and nose. Get your breathing into a normal pattern. What's a "normal pattern"? Well, if you were to go out and run a 100 meters at your fastest speed, you will soon realize that your breathing becomes very short and dramatically increase in number. Obviously, this is too rapid. The other extreme is to take in big, deep breaths. This is not the answer because many times you actually hold your breath as you repeat this pattern. We want in distance running the middle ground of these two patterns. Here is a great article on breathing. The 3-2 rhythm should be a good start. Try it!
Proper Breathing For Runners

Wednesday June 15th

Welcome! With this new blog site I hope to keep you updated on information regarding training, tips, and general ideas with distance running. Please feel free to ask questions at anytime.

Happy Running!