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Training & Nutrition Newsletter: April 2011
Improving the Running & Walking Experience - for you!

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April 14, 2011: Positive Challenges Can Change Us

Some runners are motivated by having a 5K listed on the calendar, while others need a marathon, 1-6 times a year. In this issue you'll find several tips, apps and resources to improve motivation with suggestions as to an appropriate challenge: women's issue of the month, foreign marathons, motivating weekend retreats, nutrition, the best running sock, and more. Read on!

-Jeff

Forty years ago I made the trek to my first Boston Marathon. I knew that I was not in condition to win this “unofficial world championship”, but I was very aware that there were often surprises: my college roomate, Amby Burfoot, had won the race in 1968. Read about my 1971 experience below.

A new trend: Apps and podcasts for motivation during a run. The response for my Galloway Ultimate 5K App and Galloway Extra Mile podcast (#1 in amateur sports) has surprised us. Lolofit recently released my 5K program as an app (either to finish or for a time goal). I have recorded the coaching messages and lolo has embedded it with music. As you dial up the pace desired, the beat of the music increases. Many runners have told me that it helps motivation to simply listen to the tips on an easy run. Congratulations to Kevin Gwin for producing a continuing series of great free podcasts as we talk about how my method works, with feedback, tips, stories, and motivation.

Free Nutrition Newsletter. I have teamed up with Pacific Health Labs (PHL) to produce a free newsletter on nutrition called Nutrition Edge This will be sent to you during the last week of the month. I have found that PHL follows the research on how nutrition can improve health and performance better than any other organization I know. There's a lot of helpful information. Each Nutrition Edge newsletter discusses a recent sports science study and how you can use these results to improve your training and competition performance, as well as a Performance and General Nutrition tip.

Also, be sure to take advantage of a FREE download of the newly published Performance Nutrition Handbook. The Performance Nutrition Handbook combines cutting-edge science with practical information. It includes easy-to-use calculators that enable you to create your customized nutrition regimen. Dave Scott, six-time world champion, calls the Performance Nutrition Handbook, "a must read for endurance athletes".

Enjoy every mile!

Jeff Galloway
US Olympian

P.S. Stay updated by following me on FaceBook and Twitter
Facebook.com/JeffGallowayFan and Twitter.com/JeffGalloway
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Medical Advice. Always see a doctor for medical problems, especially a physician who wants to get you back out there on the sidewalks or trails. Always get your doctor's OK when you train strenuously. This newsletter is an offering of information from one runner to another.

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My first Boston. During the Spring of 1970 I had stepped up my training. By April of '71 I wanted to see how I could do against the “big boys”. I settled into my pace, letting the leaders get out of sight. I was running well leading to the Newton Hills that culminate in the infamous “Heartbreak Hill”, with a group of guys who didn't talk too much. But a fellow named Tom and I exchanged running experiences in Florida (me) and New England (Tom). Tom warned me about the 3 hills in a row and as we started up the first one I asked him if there were really 3 hills. He confirmed. The third hill was not as tough as I had heard, I felt really strong running on flat ground, and moved away from my running companion, eagerly anticipating the downhill. Running around a curve, I couldn't believe what I saw: one of the longest hills I had every seen on a race course. Tom had lied to me...this was “Heartbreak”. I made a lot of mistakes during that marathon but still finished 11th. Putting myself to the challenge continued to change my opinion of myself as a runner, and opened up new resources inside which has continued to change my life for the better.

NOTE: If you want to read a mile-by-mile description of the course, by 4 time Boston winner Bill Rodgers, see that chapter in my book Boston Marathon-How to Qualify.

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How much can you improve during a training season? Most tend to hit around 3%, but on an ideal day, with all of the training elements having been done, and allowing for 2-3 “backup races” the 5% improvement is possible. The elements that have produced the greatest amount of improvement are the following.

• Longer and slower long runs (going past race distance) (from Marathon You Can Do It)
• Speed training that targets the goal race distance (from Year Round Plan)
• Correct arrangement of walk breaks

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Phidippides Foot Advice. The Best Sock If you haven't been in my Phidippides stores in Atlanta, or any good running store lately, you will probably be surprised at the expansion of the sock market. Because it is easy to get confused, follow the same plan as in choosing a shoe: look at the socks that have worked best for you, list the problems that you have had with socks, and then compare notes with the experienced store staff.

I wear Mizuno thin socks but would never say that everyone should use what I use. Runners who have tried a number of different socks tend to gravitate to either a thin sock or a thick one. The former tend to mold to the foot better without bunching up and the latter offer more foot cushioning. If you have had blisters between the toes, there are socks that fit like gloves, with a space for each toe. Many runners that have suffered from swollen feet, have sometimes found relief from compression socks.

As with shoes, the best advice is to get the best advice. Find an experienced shoe staff member who you trust. Try several different types if you aren't sure. Then you will know what works best for you.
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Q&A on Stretching and Cross Training

What stretches should I do?
Surprisingly, I've found that stretching causes many injuries. I don't believe that most runners or walkers benefit from stretching. So I'm going to take away the guilt for not stretching. If you have some stretches that help you and don't produce aches and pains, then do them—but be careful.

What about yoga or pilates?
I hear from many runners every year who are injured in yoga or pilates classes. I don't see any benefit for most runners in these activities. But if you do them (and are not experiencing problems), be careful.

Is is necessary to do cross training?
Most of the runners I've worked with did not need to do any cross training. The long runs build endurance, and the short runs between, serve to maintain the adaptations. Cross training will improve overall health and fitness, but this does not have any effect on marathon improvement if my training schedule is used.

Are there any cross training exercises to avoid?
On the non running days, it's best to avoid exercises that use the calf muscles: stair machines, step aerobics, spinning. Maximum recovery of the calf muscle occurs when the muscle is not used in a workout for 48 hours.

Are there any cross training exercises that improve running?
Water running can help you improve your running form. As you move your legs through the running motion, the resistance of the water forces the legs and feet to find a more efficient path.

From Jeff's Marathon FAQ

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Women's Issue of the Month: Running and Pregnancy

Dr. Diana Twiggs offers this advice after running through several pregnancies:
* It is generally safe to continue current program of exercise, but this is a not a good time to start. Gentle walking is usually OK, but check with your doctor.
* Heart rate limitations have fallen out of vogue.
* Keep your body temperature under control. This usually means less intensity, more hydration and maybe indoor exercise (with air conditioning).
* Check with your doctor concerning your limit of core temperature increase.
* Running does NOT increase miscarriage rate.

Running/walking while breastfeeding:
* Avoid dehydration and maintain proper nutrition to maintain milk supply.
* Long run/walk may slightly increase lactic acid for the next feed (not harmful but baby may not like the taste). You can always pump and dump right after a run if the baby doesn't like it.
* Wear a properly fitting running bra for comfort.

From Women's Complete Guide to Running by Jeff and Barbara Galloway

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