|
|
Training & Nutrition Newsletter:
February 2009
Improving the Running & Walking Experience - for you!
See
past issues of this newsletter
February 2009
Inspiration from other runners
I just returned from the Breast
Cancer Marathon in Jacksonville, Florida. I am still overflowing
with an unusual sense of satisfaction. This is the only large marathon
that donates 100% to the cause: breast cancer research/care. The
Start was a sea of pink – from the guy in a pink Spiderman
bodysuit to the pink cowgirl hats to the pink confetti raining down
on all the runners and walkers. There were thousands of spectators
along the course who obviously respected the participants for training/finishing/and
contributing to a needed cause. The route was lined with people
calling out “Thank you” as runners and walkers passed
by. This bonding between watchers and runners was unique among the
hundreds of races I've attended. The sense of achievement was enhanced
even beyond the usual post-marathon glow. I commend everyone who
ran or contributed. For more of my thoughts on the BCM, see my blog
www.JeffGallowayBlog.com.
This was my 142nd marathon, and I recovered as fast as ever. I
owe this to my Zensah
calf sleeve, using a 1:1 walk/run ratio and good pacing with
my wife Barbara. Conservative pacing (with the right ratio of walk
breaks) can allow one to run normally within 1-2 days of the marathon.
UPCOMING EVENTS
There's still time to join us for the “Energy
and FatBurning weekend” (at Blue Mountain Beach FL, March
6-8). This was inspired by my wife Barbara. Two years ago, she didn't
like what she saw registered on the bathroom scales that morning.
She decided to manage exercise, put herself on a calorie budget
and lost over 10 pounds in 2 months without having to give up wine
or chocolate. We've put together a combination of energizing snacks
and fun beach/trail walks and runs, with individualized information
in nutrition and training to your goals. Join us!
Join me and my guests at my Tahoe
Retreat for a relaxing but fun week or weekend. It’s truly
one of the most beautiful places anywhere and you can’t beat
the summer weather there.
I hope to see you! If you can't come to the Beach or Tahoe with
us, I will be conducting a series of motivating running
schools in the following cities: Austin, Berkeley, Birmingham,
Baltimore, Houston, Chicago, Dallas, Raleigh, Los Angeles, Orlando,
Sacramento, San Jose, Waco, Washington DC.
The National
Guard Marathon in Lincoln, NE is the choice Barbara and I have
made for our May marathon, the first weekend. The course is flat
and offers a number of fun weekend activities. The next weekend
I will be in Bellevue, NE for the Runway
Run. The course actually runs on the Air Force base used by
the Strategic Air Command. Bellevue is a friendly community and
there are several activities to make this event come alive.
FEATURED PRODUCTS BELOW
Be sure to read the Zensah recovery tip below about protecting
the ankle. Most runners have some issues with ankle instability
at some point in their career—and there are options.
The featured shoe this month is the Mizuno Wave Inspire 5. I love
my Breath Thermo ½ zip top, and my son, Westin Galloway,
has included a write-up in this newsletter about both. The unique
WAVE technology used in Mizuno shoes results in a lighter shoe,
with all of the performance. See below.
MISCELLANEOUS
If you're looking for a family vacation at the beach, we
are now offering our beach retreat house (sleeps 8). It has a pool,
internet & cable, and is near several good restaurants in a
quiet area. You only have to jog/walk for 2-3 minutes to the beach
and about the same time to a network of wonderful forest trails.
For more info, email carol.miller@jeffgalloway.com.
Jeff Galloway
US Olympian
www.JeffGalloway.com,
www.JeffGallowayBlog.com
Follow me on Facebook
and Twitter
------------------------------------------------------------------------------------------------------------------
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.
------------------------------------------------------------------------------------------------------------------
Those who run for 20 years or more
tend to have the following things in common:
* They enjoy most of the miles of almost every run.
* They take extra days off from running to recover from aches, pains
and burnout.
* They don't let goals (and training schedules) interfere with running
enjoyment.
- From Running Getting
Started by Jeff Galloway
-----------------------------------------------------------------------------------------------------------------
Zensah tip
Note: co-sponsored by Jeff's running store Phidippides
If you've turned your ankle, or sprained it, you know how important
it is to have a stable shoe and a secure surface to run on. Pacing
more conservatively in the beginning can also reduce the chance
of stress on the ankle later.
If you have turned or sprained your ankle, you'll need to limit
the motion and to keep the area from accumulating too much inflammation.
Usually a doctor will suggest packing the ankle with ice for the
first 24 hours and sometimes longer. Doctors may also recommend
anti-inflammatory medication, which can speed up recovery. Always
follow your doctor's advice in medication issues.
The compression sleeves have been very effective in reducing inflammation
and allowing for exercise while the injury heals. The Zensah
sleeve has been particularly successful in this area. Many runners
who have had a history of ankle instability will wear the sleeve
as an “insurance policy.”
I've found the Zensah products to be of high quality and backed
up by solid research.
---------------------------------------------------------------------------------------------------------------
Upcoming Galloway Training Program Kickoffs
San Jose, CA - February 28
Daytona, FL - February 28
Berkeley, CA - March 1
Denver, CO - March 6
Boulder, CO - March 14
Georgetown (Austin), TX - March 14
Washington DC - March 14
Austin, TX - March 15
Chicago, IL - March 15
Hinsdale, IL - March 16
Temple, TX - March 20
Waco, TX - March 21
Austin, TX - March 22
New Braunfels, TX - March 23
Get
more info and see the complete list
---------------------------------------------------------------------------------------------------------------
Why am I nauseous at the end of a
race or run?
* You ran too fast at the beginning.
* The temperature was above 65 degrees F, 17 degrees C.
* You ate too much before the race or workout - even hours before.
* You ate the wrong foods - most commonly, fat, fried foods, milk
products, fibrous foods.
- From Running
Testing Yourself by Jeff Galloway
-----------------------------------------------------------------------------------------------------------------
Featured Shoe: MIZUNO Wave
Inspire 5
Shoe review by Westin Galloway, Tech Rep Mizuno USA
* New Ortholite insole, giving you a more plush step-in feel.
* Wave plate technology (providing cushioning, shock absorbing,
and supporting properties) allowing the Wave Inspire 5 to be on
average one whole ounce lighter then the comparable models from
other companies.
* Smooth Ride Technology- Engineering approach to minimize the rapid
acceleration and deceleration of the foot during transition, creating
the smoothest ride possible. “The Composite Double Fan Wave,
in the Wave Inspire 5, provides the perfect blend of support and
cushioning in a package that transitions like no other.”
*Mizuno Intercool- Full-length midsole ventilation system reduces
heat and humidity build-up inside the shoe. Keeps your feet 6% cooler
and 12% less humid.
-----------------------------------------------------------------------------------------------------------------
Back and foot injuries from Chi Running and Pose Running
By Jeff Galloway
Over the past 3 years, I've received many reports of injuries from
runners who have used these two methods--which advocate a forward
lean and use of the forefoot. Most did not have back pain or foot
pain before they tried the technique recommendations. I believe
that this is due to the Chi and POSE recommendation that everyone
use a forward lean and that everyone should land on the midfoot,
with a straight foot plant.
After 35 years of coaching, having received feedback from over 250,000
runners, I have come to believe that a forward lean can produce
back or neck pain in a significant percentage of those who do so.
Biomechanical research has shown for decades that upright body posture
is the most efficient way to run, at any distance. Almost all of
those who got back to me with forward lean back pain, who returned
to running upright, got rid of the back/neck pain problem.
In consulting with leading bio mechanical experts, the overwhelming
advice in foot placement is to let the foot land in a natural way
for the individual. When there are major problems, such as severe
overpronation, orthotics have done a great job in controlling the
extra rotation to a manageable amount. Respected research has shown
that landing on the heel is actually more efficient for most runners
than midfoot running. Walk breaks have also reduced the continued
aggravation of mechanical issues.
A significant number of runners who naturally land on their heels
will develop foot problems when they force their feet to land and
push off the midfoot, according to my experience.
I'm sure that the runners who commit themselves to these methods
believe that it helps them. Belief can make one feel successful.
If there are no injuries, then each individual must find what works
best for him or her.
I have individually analyzed the running form of around 10,000 runners.
Based upon my feedback from runners, and my experience, I don't
believe that there is one way that everyone should run. Our bodies
are created differently and they continue to adapt in ways that
make running easier and more efficient. When my runners have the
correct amount of recovery built into their training, they tend
to stay injury free--regardless of how they run. If a forward lean
and midfoot running help, and don't hurt, then it is fine to do
it. But be careful!
-----------------------------------------------------------------------------------------------------------------
Featured Clothing: Breath
Thermo ½ Zip Top (Men’s and Women’s)
Breath
Thermo is Mizuno’s award winning thermal material which
absorbs moisture from the body and generates heat. Here are the
top 10 benefits of the Breath Thermo material.
1. Changes moisture absorbed from the body into heat, keeping your
body warm.
2. Raises body surface body temperature as much as 3 degrees, allowing
you to run more comfortably in cold weather.
3. High moisture absorbing properties keeps your skin dry.
4. Works as a buffer and protects from sudden environmental changes.
5. Antibacterial and deodorizing features inherent in the fabric
prevent odors.
6. pH control feature of fabric neutralizes soap and sweat to keep
skin smooth.
7. Reduces body surface humidity up to 20%, thus reducing garment
friction.
8. Concentration of Breath Thermo® is tailored to the location
on the body, ensuring proper body surface temperature head to toe.
9. Technology is inherent in the yarn, and with proper care, the
warming properties will last the life of the garment.
10. Wear less while staying warm and dry in cool or cold running
conditions.
---------------------------------------------------------------------------------------------
FACT: Running faster at shorter distances
can improve longer distance times.
* To run a faster marathon, train to run a faster half marathon
* To run a faster half marathon, train to run a faster 10K
* To run a faster 10K, train to run a faster 5K
* To run a faster 5K, train to run a faster mile
From Running
A Year Round Plan by Jeff Galloway
------------------------------------------------------------------------------------------------------------------
Strategies to Eat Better
Copyright: Nancy
Clark, MS RD, The Athlete’s Kitchen, February 2009
The Biggest Loser TV Contest: A Big Loser
As I write this article, I'm watching The Biggest Loser on TV.
Many runners have been asking my opinion of this popular show, so
I feel obliged to scream out: It's terrible! It’s horrible!
It's abusive! I also feel like throwing my shoe at the TV. Here’s
why—
The messages in The Biggest Loser are all about deprivation, denial,
starvation, and punishment. Exercise is akin to torture. Food is
the fattening enemy. The participants use sheer willpower to white-knuckle
themselves through each grueling day. They are praised if they lose
ten pounds in a week (as if they are now better people), scorned
if they lose only two (as if they are scum of the earth), and ridiculed
if the scale barely moves. The participants get no credit for having
inner beauty that shines from the inside out, nor do they get treated
as if they are decent people with tender feelings. The scale is
the sole judge of their worthiness.
Right now on the TV, one contestant is yelling at another one for
having failed to lose enough weight for their team to stay in the
contest. It's an ugly segment, as if the successful loser is superior
to the other one. Doubtful. Being able to endure starvation is not
a sign of superiority.
Now, another contestant is getting applauded and praised for having
lost an outrageous amount of weight—14 pounds in a week. Everyone
thinks that is just great, as if man is now a success. Yes, he might
be fitter and healthier, but losing weight does not make anyone
a better father, son, mother, or daughter. Same person, same problems.
What happens in the long run, when the Biggest Losers return to
the real world with no personal trainer to snap the whip, with no
pre-made, pre-portioned food, and no “fat camp” dedicated
to full time weight loss? Inevitably, without rigid vigilance, the
weight will return with a vengeance. The physiological response
to starvation is to overcompensate (commonly known as “binge
eating” or “blowing the diet”). This desire to
over-eat has little to do with willpower and lots to do with physiology.
Just as a person gasps for air if oxygen has been withheld, the
same person will grab for carbs if food has been withheld.
The unfortunate message perpetuated by The Biggest Loser is “eating
is cheating.” False. Eating satisfies a physiological requirement
for food. Just as people need to sleep, urinate, and breathe, they
also need to fuel their bodies, ideally with appropriate portions
of healthful foods. Yet, you don’t need to eat a “perfect”
diet to have a good diet. There's little harm in enjoying a slice
of pizza or piece of birthday cake. The E in eating should stand
for Enjoyment, not for Excruciating hunger.
The E in Exercise should also stand for Enjoyment. When exercise
feels like punishment for having undesirable body fat, the day will
come when that dieter no longer feels like whipping his or her body
into shape and instead reverts to lazing on the couch. The Biggest
Losers lose-out in the long run, because extreme diets (either on
TV or in your life) teach nothing about sustainable eating and exercise
practices that can be enjoyably maintained for the rest of one’s
life. What about moderation, balance, quality of life?
So how does a runner lose undesired body fat? Not by dieting! We
know that diets do not work. If diets did work, then every person
who has ever been on a diet would be lean. We know from research
that students who dieted in middle school still struggled with weight
in high school. None of their efforts to lose weight resulted in
the desired outcome. (1) Rather, diets linked with hunger, denial
and deprivation of favorite foods set the stage for binge eating
and weight gain. Hence, the question arises: Do diets contribute
to the obesity problem? Perhaps. The first 6 months of food restriction
tend to result in fat loss. But then, the fat generally creeps back
(if not rapidly returns)—plus more.
It’s time to take a different look at how to lose weight.
A new task force on obesity suggests people chip away at losing
undesired body fat by eating just 100 calories less per day (and
for non-exercisers, moving 100 calories more). (2) This contrasts
to the Biggest Loser approach of skimping on breakfast, nibbling
on salad for lunch, and exercising exhaustively on fumes—all
unsustainable efforts that require enduring extreme hunger. How
about eating just a little bit less at the end of the day: two fewer
Oreos, one less can of soda pop, a smaller snack while watching
TV? How about trade-in grueling workouts to burn off calories for
meaningful ways to train, with proper fueling and refueling techniques,
plus days with little or no exercise. The rigor of hard training
can lose its glow; even runners need rest days and an “off
season.”
Food for thought
I repeat: Eating is not cheating! The trick to losing weight is
to learn how to eat appropriately—a difficult task in an obesity-producing
society. A sports dietitian can help you create a personalized food
plan that embraces food as one of life’s pleasures. You can
find this weight management expert using the referral network at
www.SCANdpg.org.
People who eat appropriately tend to be thin; dieters tend to be
heavy. Clearly, the eating approach to weight management paves the
road to success! To manage to eat wisely, we need to learn how to
manage stress, get enough sleep, exercise our bodies enjoyably,
and take care of our souls. Curiously, this self-care has little
to do with food...
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). Her Sports Nutrition Guidebook, Food Guide
for Marathoners, and Cyclist’s Food Guide are available via
nancyclarkrd.com.
See also sportsnutritionworkshop.com.
References
1. Neumark-Sztainer, D., M. Wall, J. Guo, M. Story, J. Haines, and
M. Eisenhberg. 2006. Obesity, disordered eating, and eating disorders
in a longitudinal study of adolescents: How do dieters fare five
years later? J Amer Diet Assoc 106:559-568.
Hill, J Can a small change approach help address the obesity epidemic?
A report of the Joint Task Force of the American Society for Nutrition,
Institute of Food Technologists, and International Food Information
Council. American Journal of Clinical Nutrition 2009; 89(2): 477-484
------------------------------------------------------------------------------------------------
See
past issues of this newsletter
Home | Site
Map | Contact Us
About Jeff | Training
| Resources | Nutrition
| Training Groups |
Retreats | Merchandise
Copyright © 2009, JFG, Inc.
Direct comments and questions to gallowayprod@mindspring.com
|
Training Programs
Newsletter
Archives