SR homepage April, 2008
In this Issue:
Satin Fitness!  
 
Meal Plans when training 
 
Can I get rid of those 'shin splints'.
 
Too Much Flexibility?
 
Kathrine Switzer's advice to Boston marathoners..
 
Supporting a BRC friend  
 
Coupon: Free personal training session!

Smart Running is powered by the Boston Running Center. For more information on services offered by the center please click below:
 
 
BRC is proud to partner with New England's leading personal trainers for runners - Satin Fitness! 

We hope you enjoy this issue of Smart Running and be sure to check out the coupon on the bottom!  The trainers at Satin Fitness are the top of their field and BRC is very excited for this new partnership. 

Having a certified, experienced trainer who
  • runs his/herself
  • designs your strength training regimen with a focus on your running health and performance
  • is educated in the most current injury prevention and rehabilitation techniques
  • and motivates you to new heights each session

is a rare and exciting opportunity!

To help get the word out to Boston runners Satin Fitness is offering a free training session ($75-$100 value!) to all Smart Running readers!  To schedule your session check out the coupon at the bottom of this email or simply email info@satinfitness.com and mention this promotion!

Balanced Meal Plans: For the runner during training

While training for an event a runner expends more calories and also requires more protein for muscles to repair and grow.  The meal plans laid out below are based on the athlete who is actively training. 

Meal Plan for the 125lb runner:  1800 calories, 80 grams protein

Breakfast

Egg burrito - 2 egg whites+1 whole egg, 1 slice cheese, 150 calorie whole wheat wrap, spinach, peppers, garlic

Lunch

3 oz Turkey, 2 slices whole wheat bread with spinach, tomato, 1/8 avocado and 1 medium apple

Dinner

3 oz salmon topped with canned tomatoes, ¾ cup cous cous, 1 cup asparagus

Snacks for the day

  • ¼ cup hummus + 6 pita chips or 3 Ak Mok crackers
  • Fage 0% yogurt + 1 orange
  • 100 calorie popcorn + 1 cheese stick

*Greek yogurt:  Use it as a substitute for sour cream in recipes.  Greek yogurt is a good source of protein and calcium, and is naturally much lower in fat and calories than sour cream: it's an easy change to make without skimping on flavor and texture.

Meal Plan for the 150lb athlete:  2200 calories, 100grams protein

Breakfast

2 whole wheat frozen waffles, 1 tablespoon peanut butter, 1 tablespoon ground flax seed, 1 cup low fat yogurt, 1 cup berries

Lunch

1 cup whole wheat pasta, 4 oz tuna, 1 tablespoon Italian dressing, 2 cups side salad, 1 medium banana

Dinner

Home Made burritos: 4 oz 90% lean ground beef, 2 whole wheat tortillas, ½ cup brown rice, ½ cup kidney beans, tomatoes, red peppers, spinach, plain Greek yogurt (used as sour cream)

Snacks for the day

  • ½ cup cottage cheese + ¼ cup frozen mangos
  • 12 oz Skim Latte
  • 1 cup chocolate milk

*2 tablespoons of ground flaxseed will meet your suggested daily intake of omega-3s: helping to protect your heart, lower your blood pressure and reduce inflammation in your body.

Meal Plan for the 175 lb athlete: 2500 calories, 120 grams protein

Breakfast

1/2 cup cooked oatmeal, 1 cup berries, 10 walnuts, 1 cup Greek yogurt, 1 tablespoon ground flax seed 

Lunch

2 slices whole wheat bread, 4 oz chicken, 1 slice cheese, loaded with vegetables, 1 cup melon, side salad (raw spinach and other veg), 1 tablespoon olive oil based dressing

Dinner

Sushi made with brown rice - 1 tuna roll, 1 salmon roll, seaweed salad, 1 cup edamame (as appetizer to sushi)

Snacks for the day

  • Stacy's soy thin crisps (1oz)
  • Red pepper and carrot sticks + ¼ cup hummus
  • ½ cup apple + cheese stick

* Nutrition highlight:  1 cup shelled edamame contains 3,000mg of Omega 3 Fatty Acids which is 100% of the recommended weekly amount from a plant source

Meal Plan for the 200 lb runner: 2600 calories, 130 grams protein

Breakfast

1 cup cooked oatmeal, 1 cup berries, 10 walnuts, 1 cup Greek yogurt 

Lunch

3/4 cup orzo, 1 oz feta, 1 cup tomato, 1 cup cooked spinach, garlic and onion, 4 oz chicken, ½ bullion cube

Dinner

1 medium sweet potato, 1 tablespoon olive oil, rosemary, 2 cups broccoli, 4 oz sirloin

Snacks for the day

  • 1 cup soy milk + Clementine
  • Apple + 1 tablespoon nut butter + 1 tablespoon flax
  • Whole wheat tortilla chips and black bean salsa

* Nutrition highlight: Spinach is a source of Iron and when paired with tomatoes (containing Vitamin C), they boost your body's ability to absorb the iron in the spinach. 

Meal Plan for the 225 lb athlete: 3000 calories, 140 grams protein

Breakfast

1 egg and 2 whites, 1 oz feta, 2 slices whole wheat toast, ¾ cup pine apple, 12 oz skim/soy latte

Lunch

1 cup red beans, 3/4 cup rice, 4 oz pork, 2 cups mesculin greens with 1 tablespoon olive oil + vinegar, ½ cup mandarin oranges, 1 tablespoon ground flax seed

Dinner

6 medium Shrimp (or lean ground turkey), 1.5 cups whole wheat pasta, , ¾ cup marinara sauce with additional vegetables (red, green pepper and summer squash, mushroom), 1 oz parmesan cheese, 1 cup collard greens

Snacks for the day

  • 10 almonds + ¼ cup dried cranberries
  • 3 whole wheat crackers + 1 oz cheese (size of 4 dice)
  • ¾ cup Kashi Go Lean Crunch

*Nutrition highlight: Together, rice and beans make a 'complete protein', meaning that the dish contains all the essential amino acids your body needs for growth and repair.

Your Supplies: Keep your pantry stocked with the basics!

Pantry: Whole wheat pasta, brown rice, cous cous, canned kidney/black/white beans/chick peas, water packed canned tuna, canned salmon, nuts, all natural peanut butter (or other nut butters), olive or canola oil, diced tomatoes, onions/garlic

Freezer: Frozen peas, corn, green beans, spinach, broccoli (any frozen vegetables without seasoning packets or creamy sauces) shelled edamame beans, frozen berries/fruit, Boca or Garden burgers, (Try Mama Mia Garden Burger Meatballs), whole wheat English muffins

Refrigerator: Eggs, hummus, Greek yogurt

Can I get rid of those painful "Shin Splints"?

"Shin Splints" (as long as there has been no diagnosis of a fracture of the Tibia) is normally a muscle that has been overused. The injured muscle is the Tibialis Anterior, which controls the elevation of the toes toward the ceiling.

As specialists in proper strength training for runners we have found the simplest strength and flexibility exercises to combat "Shin Splints".

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Picture # 1: Proper flexibility movement - hold the "toe drag" for 30 seconds to one minute before, during and after a run. This movement can be performed often during your day.

Picture # 2: Proper strengthening movement - "toe raise" with perfect posture against a wall. Elevate toes toward ceiling/sky. Do NOT allow feet to roll in. Hold position for 10 seconds - then lift toes up higher from highest point (there should be slight burning or discomfort).

Picture # 3: Close-up of proper foot position.

Picture # 4: Proper flexibility movement - hold for 30 seconds to one minute before and after a run. This movement can be performed often during your day.

Use the "toe drag" before, during and/or after you run as needed for at least one week or until soreness decreases.

Use the "toe raise" after any cardiovascular bout (run) at least once per week for as long as a running program is utilized. 

Compress with ice after every run for one week and the pain should lessen and/or be eliminated. If not, please see your health care provider.

Too Much Flexibility? 
 
In an effort to protect ourselves from injury each muscle is equipped with proprioceptors which signal our nervous system to either contract (which the muscle spindles signals) or relax (which the golgi tendon organs signal) the muscle when it is being stretched.  For a healthy runner the stretched muscle initially contracts and the degree of this contraction depends on the degree of the force applied.  This contraction is often called the Stretch Reflex (or myotatic reflex).  For a runner who is too flexible, the Stretch Reflex has been diminished due to genetics, excess stretching, and/or a general weakness in the stretched muscle.  Before determining if you are 'too loose' let's first be clear on what the Stretch Reflex is and where it applies to running.
 
The clearest example of a Stretch Reflex contraction is found in jumping.  When beginning a jump you first lower your body down.  This stretches the primary movers involved in jumping, the quadriceps, glutes, and calves, and is often termed the  'preetch'.  The subsequent force, e.g. jump, then utilizes both the concentric contraction of these muscles (the conscious push into the ground) and the reactionary contraction from the Stretch Reflex.  The classic test of this is to attempt a two legged jump starting from a low squat position and jumping, versus starting from standing, quickly lowering your body to a squat position, and then jumping.  After performing this quick test the resulting benefit of the Stretch Reflex is clear.  You can also see examples of this by watching a high jumper, long jumper, or a basketball player go up for a slam dunk.  In all cases you will see the push-off leg collapse, thus lowering the body, just prior to the jump.
 
The Strech Reflex is also paramount to runners as each stride involves a small jump in itself,  and therefore a preetch and subsequent reactionary contraction from this stretch. If a muscle is too flexible and too weak the benefit of the Stretch Reflex is lost and leg power, stride length, and speed are compromised.  Too much flexibility also puts the runner at a greater risk of injury as these muscles can now more easily be pushed into range of motions beyond their capacity, and most often beyond the capacity of the tendons attached to those muscles. Thus there is a limit to how flexible a runner should be. 
 
Are you too flexible? Because of the eccentric nature of running, i.e. the fact that much of the force from the hamstrings, glutes, and calves is applied when these muscles are being elongated and stretched (during landing and the stance phase), these muscles strengthen and tighten and thus in most runners too much flexibility in these areas is not a concern. Conversely, the opposing muscles, the quadriceps, hip flexors*, and shins are often found to be too weak and/or too flexible due to the excess tightness in their antagonists.  There are certainly exceptions to these generalizations and in reality it is rarely accurate to diagnose a runner as being all together 'too flexible'.  The more beneficial approach is a muscle by muscle, stretch by stretch, analysis to determine if and what muscles are too flexible.
 
*tight hip flexors is a common problem for those in a sitting position for much of their day as these muscles are used isometrically and continuously, thus impeding the natural elasticity of the muscle.   This problem is often found in competitive rowers for a similar reason. 
 
      Joe McConkey
Boston Running Center - Head Coach
Kathrine Switzer's advice to marathoners running Boston ...
 
1) Come to enjoy the experience!
 
2) Bring every possible kind of clothing as Boston weather can be
anything; I know from experience how having the wrong gear wrecked a race for
me!
 
and Good luck!
Supporting a BRC friend in need
 
A good friend of the Boston Running Center, and former coordinator of the Greater Boston YMCA annual 5k race, RJ Lipsky has recently been diagnosed with a rare form of cancer called Desmoplastic Small Round Cell Tumor (DSRCT). It is estimated that as few as 100-200 cases arise per year and, despite aggressive treatment, relapse is common in almost all cases and causes a very disruptive presence in all the lives it invades.
 
An event to help raise funds for RJ's medical and living expenses is being held on:
 
Saturday, April 26th, 1- 5 p.m.
Union Street Grill - Newton, MA
Cover: $25, under 12: $3
 
Feel free to stop by for food, drinks, and thousands of dollars worth of giveaway prizes from local businesses supporting the RJ Lispky Fundraiser!  For more information and to donate please visit rjlipsky.com!
Thanks for reading!
Boston Running Center

FREE Personal Training Session!

To celebrate the grand opening of Satin Fitness in Brookline, readers of Smart Running will receive one free hour ($75-$100.00 value) with a Certified Exercise Specialist.  This hour will incorporate a fitness assessment to find a baseline and an exercise program to develop proper strength for your running goals.

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To redeem this coupon forward this email to info@satinfitness.comPlease indicate your availability in this email. All sessions are administered at the center in Brookline, 1678 Beacon Street. 

Offer Expires: May 31st, 2008

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