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Jeff Galloway P.S. Stay updated by following me on FaceBook and Twitter - ------------------------------------------------------------------------------------------------------------------ * Slow down early. The later you wait to do this, the more dramatically
you'll slow down at the end and longer it will take to recover. * Pour water over your head. * Don't wear a hat! Hats keep the heat from being released through the best vent you have, the top of your head. * Drink cold water. Good research says that we shouldn't drink more than 27 oz (800 ml) per hour. * Take a dip or shower. The break in your workout will not cause you to get out of shape. * Don't eat a big meal. Eating too much, particularly meals that are high in protein or fat, will put extra stress on your system when you exercise. From Galloway Training Programs ------------------------------------------------------------------------------------------------------------------ ------------------------------------------------------------------------------------------------------------ RunningTrax Software Development Opportunities RunningTrax, an exciting, soon-to-launch web portal for runners worldwide, seeks software development resources to 1) build & maintain the RunningTrax web portal, 2) develop desktop and 3) SmartPhone applications to support the web portal. RunningTrax will help millions of runners worldwide improve without increasing risk of injury. And, the company plans to develop similar resources for swimmers, cyclers and enterprise fitness programs. Find out more here. RunningTrax Web Portal Seeks Launch Partners RunningTrax seeks marketing partners to help millions of runners worldwide improve without increasing risk of injury. The excitement surrounding this launch has created an opportunity for a select number of businesses that are interested in the community and demographics of runners (healthy, active and lower risk of health issues) to become charter marketing partners of the site. Find our more here. --------------------------------------------------------------------------------------------------------------- "Kids who exercise regularly can gain major control over attitude, energy level, bone strength and health." * Better test scores, when physical activity is increased, Shephard,
R.J., 1997. "Self esteem, depression, physical activity and academic achievement" * Self-esteem increased with athletic participation and was related
to academic performance, motivation and mood, Boyd et al (1997)
and Harter (1999). ------------------------------------------------------------------------------------------------------------------ This is an easy drill that improves the efficiency of running, making running easier. This drill helps to pull all the elements of good running form together at the same time. Over the weeks and months, if you do this drill once every week, you will find that your normal cadence slowly increases, naturally. 1. Warm up by walking for 5 minutes, and running and walking very
gently for 10 minutes. ------------------------------------------------------------------------------------------------------------------ Are there any cross
training exercises that improve running? Upcoming Galloway Training Program Kickoffs/Free Events:
---------------------------------------------------------------------------------------------------------------- If you have trouble getting out the door after a tough day at work, read on. Here are some great ways to help you avoid the pull of the couch at the end of the day. Try a "vision" exercise by spending a few relaxed moments each day to collect your positive thoughts about exercise and what makes you feel confident and looking forward to the next exercise. * The physical exertion will feel good. From Galloway Training Programs -------------------------------------------------------------------------------------------------------------- Chocolate: Is it a “Health Food”? The “Bad” • Like most people, runners commonly eat chocolate in bursts—a
lot in a day, such as on holidays or pre-menstrually—or none.
The question arises: Would enjoying some chocolate every day help
reduce an runner’s urge to binge-eat the whole bag of, let's
say, M&Ms in a moment of weakness? That's a good question and
one that needs to be researched. We do know that deprivation and
denial of food contributes to overeating. You know the syndrome:
“I'm starting my diet Monday morning, so Sunday is my last
chance to eat chocolate...” and there goes the whole bag of
M&Ms! The “Ugly” The “Good” • Of all the types of chocolate, dark chocolate is the richest source of phytonutrients. Unfortunately, dark chocolate has a slightly bitter taste and most runners prefer the sweeter milk chocolate. Maybe we should raise today's children on dark chocolate, so they will they learn to prefer it...? • One phytochemical in cocoa is nitrate. Nitrate gets converted into nitric oxide, a chemical known to increase blood flow. Nitric oxide lowers blood pressure, a good thing for masters runners who want to stay youthful and invest in their health. (1) • Another group of phytochemicals are called flavonoids. They are in many plant foods, including tea, apples and onions. Epidemiological surveys of large groups of people indicate those who regularly consume chocolate consume more of these health-protective flavonoids than non-chocolate eaters. This reduces their risk of heart disease. In the Netherlands, elderly men who routinely ate chocolate-containing products reduced their risk of heart disease by 50% and their risk of dying from other causes by 47%. (2) • Cocoa increases blood flow to the brain. If this means you can process information better and faster—like calculate your split times or help your kids with their math homework—wouldn’t that be a great excuse to enjoy chocolate?! • Many parents keep chocolate away from their children, thinking chocolate makes them hyper. No research to date supports that claim. The party or special event that surrounds the chocolate likely triggers the hyperactivity. (3) • Chocolate is yummy! Most runners love chocolate. Chocolate
lovers don't want sugar-free or fat-free chocolate. They want the
100% real stuff! That's because consumers buy benefits, not products.
Being yummy is a huge benefit! • Flavanol-rich cocoa may help reduce muscle soreness. Studies with athletes who performed muscle-damaging downhill running and then consumed a cocoa-based carbohydrate and protein beverage experienced less muscle damage and felt less muscle soreness. (4) •Although the chocolate used in flavoring milk lacks the health-protectors found in dark chocolate, the yummy flavor makes chocolate milk a popular recovery drink. The sweetened chocolate offers carbs to refuel muscles; the milk offers protein to build and repair muscle. Plus, milk boosts intake of calcium and vitamin D, needed for strong bones. Conclusion Chocolate Lush This low fat brownie pudding forms its own sauce during baking. It’s a tasty treat for when you are hankering for a chocolate-fix and a yummy way to add a little dark chocolate to your sports diet. This recipe is one of many in my Sports Nutrition Guidebook (www.nancyclarkrd.com). 1 cup flour, preferably half white, half whole wheat 1. Preheat the oven to 350°. 2. In a medium bowl, stir together the flour, white sugar, 2 tablespoons cocoa, baking powder, and salt; add the milk, oil, and vanilla. Mix until smooth. (Optional: add nuts.) 3. Pour into an 8x8" square pan that is nonstick, lightly oiled, or treated with cooking spray. 4. Combine the brown sugar, 1/4 cup cocoa, and hot water. Gently pour this mixture on top of the batter in the pan. 5. Bake at 350° for 40 minutes, or until lightly browned and bubbly. Yield: 9 servings. Total calories: 2,100. Calories per serving:
230
2. Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med. 27;166(4):411-7, 2006. 3. Wiles NJ, Northstone K, Emmett P, Lewis G 'Junk food' diet and childhood behavioural problems: results from the ALSPAC cohort. Eur J Clin Nutr. 2009 Apr;63(4):491-8. 4. McBrier NM, Vairo G, Bagshaw D et al., Cocoa-based protein drink decreases CK levels and perceived soreness following exhaustive exercise. J Strength and Conditioning Research 2010, manuscript in press.
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports
Dietetics) counsels both casual and competitive athletes in her
practice at Healthworks, the premier fitness center in Chestnut
Hill MA (617-383-6100). For help balancing your diet, read her Sports
Nutrition Guidebook and food guides for new runners, marathoners,
and cyclists, available at nancyclarkrd.com.
See also sportsnutritionworkshop.com. ------------------------------------------------------------------------------------------------ 
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