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In this Issue
Sports nutrition for runners
Working the core for improved running
Running with your head
Wet and wild on the Boston harbor!
Smart Running is powered by the Boston Running Center. For more information on services offered by the center please click below:
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One of the most limiting factors to optimal performance in endurance training is the amount of oxygen available to the working muscles. Though many systems aid in the delivery and extraction of oxygen into and out of the circulatory system, perhaps none is more important than the respiratory system, with its primary functions relying on the lungs. These large sponge-like organs are not muscles, however, and can therefore not be developed like common skeletal muscles in the body (biceps, calves, etc). This fact is often over-looked by runners, trainers, and even coaches who often look to 'train the lungs' through the use of strange breathing techniques and odd breathing devices. These tactics are often employed in the hope that the lungs develop via super-compensation, a desired result of standard resistance training. Since the lungs are not muscles, however, this does not apply.
So great! No weird breathing exercises to do! Right? Not quite. You should keep or start doing them for what can be developed is the efficiency and strength of the surrounding muscles, namely the diaphragm and intercostals (the muscles between and behind the ribs). These muscles either contract or relax to provide more space for the lungs to expand (inhalation) or to provide pressure into the thoracic cavity itself (exhalation). Improving the working capacity of these muscles through deep-breathing techniques, and even breathing-resistance devices, improves maximum oxygen intake, VO2 max, and overall circulation resulting in an increased work capacity - i.e. you can run faster and farther easier. So take a deep breath . . . and run on!
Boston Running Center - Head Coach |
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SPORTS NUTRITION FOR RUNNERS (part 1 of a 4 part series)
The key to feeling good in the last miles of a hard run or race truly lies in proper nutrition and hydration before, during, and after exercise. It is about WHAT you put into your body and WHEN - WHAT and WHEN are the keys to optimal performance. The ability to stay strong and pass folks who are suffering from leg cramps and dehydration is not necessarily due to harder training before the event (and in fact, we can over-train) - it is about knowing your body and giving it the appropriate fuel it needs. This nutrition newsletter will help you understand the role of calories, carbohydrates, protein, and fat (our macronutrients); vitamins and minerals (our micronutrients); and fluids in fueling the body. It is important to remember that every individual athlete is unique and has different goals. You must try out different strategies DURING TRAINING (not on a race day) to gauge what works for you. You need to experiment to find foods that give you the most energy, what nutrition regimen enhances your performance, and what makes you feel the best.
This month will kickoff a four part series specifically about sports nutrition. First, and in this issue, the focus will be your overall nutrition status. Next month will feature nutrition do's and don'ts for the pre-workout meal. The 3rd month will provide specifics about fueling during the race and proper nutrition for optimal recovery. And, the fourth month will highlight tips for healthy hydration .
Your overall nutrition status:
The Sports Nutrition Numbers Guide (below) will help you tailor your diet to your bodies needs. The first item targets calorie intake. Adequate calories are crucial during training - low calorie intakes or dieting while training can result in fatigue, injury or illness, not to mention loss of muscle mass, loss or failure to gain bone density, and menstrual dysfunction for women. While you should not attempt dramatic weight loss during training, you will likely see an increase in muscle mass that can inevitably lead to weight loss. Sports nutrition is about increasing your performance, enhancing your energy profile, and changing your body composition to favor lean body mass - it is not about weight loss.
Sports Nutrition "Numbers" Guide
1) How many calories do I need? "The Quick & Dirty Method"
Generally: 25-45 calories per kg body weight to maintain your weight
Specifically: 45 calories per kg body weight for intense endurance athletes
Specifically: 25 calories per kg body weight for weight loss (or sedentary folks)
*Ask yourself where you fall in this group
Example:
A130 pound endurance athlete needs:
First - convert pounds to kg =130 pounds / 2.2 = 59.9 kg body weight
59.9 x 45 = 2660 calories per day
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WORKING THE CORE FOR IMPROVED RUNNING
Core conditioning and core strength are two phrases that, in recent years, have become a 'center' of interest for fitness enthusiasts and athletes, including runners, at all levels. What is this 'core' , that we hear so much about? Simply speaking, the core is the trunk, or middle of the body. Core muscles refer to all those that extend from the base of the neck on both the front (abdominals to the pelvic floor) and back (erector spinae to the glutes) of the trunk. Among other things, a strong and conditioned core supports the spine, improves posture, aids in balance and gives more stability and strength to the body as a whole.
Why core conditioning for runners though? To begin, a weak core creates an unstable body, including the spine. This can lead to low back pain, stress fractures and tendonitis of the hip and pelvis, and possible groin injury. Of course, since the legs are connected to the core, they too are affected, from the quads and hamstrings down to the knees and ankles. Everything is connected and dependent on the core, so naturally everything is affected!
A good strengthening program should be added to a runner's program. Any exercise involving the abs, for instance, is an example of what is appropriate. That would include a basic simple abs crunch, done correctly and with proper form:
*on the floor, knees bent at 90 degrees and feet flat on the floor
*hands placed by the ears, touching the back of the head, or under the chin
* keep elbows wide
*think of an apple between your chin and your chest (in other words, keep a space between chin and chest)
*abs contracted (pull your gut in as if trying to touch your spine with your navel!)
* deep INHALE before beginning movement
* slowly lift up and now slowly EXHALE; shoulders coming up off the floor 1-2 inches
* pause at the top for a few seconds, and slowly return to the starting position
*repeat for 15-25 reps
* always keep breathing!
There are many more core exercises that can be incorporated into a quality program. These
include other abdominal and back exercises, as well as a number of stabilization and balance movements. Proper execution of these exercises is important for the best results. A few sessions with a qualified personal trainer can put you on the right track for a stronger more stable core, resulting in better, stronger and faster runs, with less chance of injury!
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Develop a mission or overall purpose for running- Helps to give us a clear picture of what we are trying to accomplish. Why are you deciding to run or train for a particular race? What is truly driving you to dedicate your time and efforts?
Set both long and short-term goals - While it is important to know what we want to achieve down the road (5K, half-marathon) we need to set the daily short-term goals to help us get to the finish line.
Set challenging but realistic goals - Having challenging but realistic goals assures that we are pushing ourselves slightly beyond our limits but within the realm of our abilities.
State your goals in a positive manner -Positively stated goals "I am going to have a strong run today" as opposed to negatively stated goals "I hope I don't cramp when running hills" illustrates a motivation to achieve success rather than avoiding failure.
Set performance goals before outcome goals -First time runners should focus on their performance (simply finishing a run or race) as opposed to the outcomes (trying to finish in a particular time).
Visualize yourself accomplishing your goals - The more we can see ourselves reaching a particular goal, the more likely we'll believe we can actually achieve it.
Provide yourself with a support system - Include your friends, family, co-workers, coaches, and others to give you the guidance and support needed to achieve your goals.
Write your goals down - Ink it, don't think it. We are more likely to remember what we set out to do if we write it down.
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WET AND WILD ON THE BOSTON HARBOR!
Funny things happen when you run. Last Friday night, I ran at 5 p.m., trying to get it in before darkness beset my Island track. It was windy, the sky gray, and the ocean angry. I thought to myself 'this is what it is all about, being at one with the elements'. So much better than the three miles I ran on the treadmill the night before. I ignored the tightness in my legs from insufficient warm-up and the blister which felt like 1000 shards of glass simultaneously penetrating my right foot every time it came crashing down on the pavement. I smiled when I inhaled the salty droplets of sea spray strung out across the air. I took it all in. Invigorating. When I made the turn at the southern tip of the island, I noticed the swells crashing over the island's wall. It was like the perfect storm, and I was the Andrea Gail. Half way through my 2.6 miles, I was completely soaked from head to toe with ice-cold Boston Harbor water. From now on I'll check the tide charts before my runs.
-CL
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Thanks for reading!
Boston Running Center
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