Newsletter: Volume 45, February 2003
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You have almost complete control over how you will feel during
and after your run. Slow down at first and enjoy!
Sale Items of the Month:
Save your car seat! Was $20, now $17.80
Nancy Clarks Sports
Nutrition Guidebook was $18.95, now $16.95
American Running Honors Gala
Wednesday March 12, 2003 * Ritz-Carlton Hotel * Washington, DC
This will be a very special evening for running, with stories,
and fun. Youll come away inspired, with the glow of having
helped a great organization. Everyone wins!
Joan Benoit Samuelson, Olympic Gold Medalist
The Nike Running Team that made running come alive in the
70s, and afterward
Jeff Galloway - for promotion of running since the 72 Olympics
Special Guest: William H. Frist, United States Senator,
Majority Leader of the US Senate
Benefit: the non profit American Running Associations
program to improve youth fitness. We all know that something is
wrong when almost 30% of school age children are overweight or obese.
The American Running Association is doing something about it and
will raise funds through this event.
Special areas for Galloway folks. Celebration of Jeffs
45 years of running
Silent Auction - with some really unique running items,
memorabilia and services
For more information, visit www.oai-usa.com/running
or contact Dave Watt (dave@american
running.org) or Inne Kim (email@example.com)
I hope you can join us. The ARA does more for promoting health
and running than any I know of. It will be a fun and invigorating
Reducing Heart Attacks Among Runners
Tips from Jeffs Running School, Atlanta, Jan 4th
- Warm down before hitting the shower. Slow your pace to a jog
for 5 minutes, and walk for 5-10 minutes.
- 1-2 beers or wine glasses a night can reduce risk by over 20%
according to a recent study. Does not apply to 5 or more drinks
nor to those who have alcohol-related problems.
- Reducing Cholesterol if your reading is above 200:
Oatmeal 3 days a week
Niacin as a supplementtalk to your doctor
There are some very effective drugs which lower cholesterol
As always it is best to stay in touch with your doctor about all
significant medical issues.
This information will be summarized at Jeffs
Running School May 24th and 25th, in Los Angeles and Orange
Screenplay for a Bad Day
Lets say that it was a bad day at work and you really dont
want to run. Your mission, should you choose to accept it, is to
get the body in motion using whatever tricks, rewards, etc. are
necessary. Heres a simple script that has helped
some folks get moving and stay moving until the endorphins
start flowing. Youll need to adapt it to your situation and
rehearse it over and over, especially when youre going home
after work each day. The more you rehearse, even on days when you
dont need the motivation, the more likely you will move from
one step to the next when you do hit a low.
For much more info on this, see GALLOWAYS
BOOK ON RUNNING 2ND EDITION pp174-175
Youre driving home after a terrible work day. Youre
hungry and your left brain has a dozen reasons why you shouldnt
1. Lie to the left brain, saying Im not going to run
today. Ill take it easy around the house in some comfortable
2. You arrive home and immediately put on running shoes and clothes,
all the while telling yourself, Im not going to run
today, just going to be comfortable around here.
3. Eat an energy bar or other energy snack and drink your beverage
of choice. (Hint: caffeine helps.)
4. Put on some favorite music and go over the reasons you run.
5. Stick your head out the door to see what the weather is doing
and then just step outside.
6. Walk to the edge of the block to see what the neighbors are doing.
7. Cross the street and youre on your way!
From Jeff Galloways Marathon
You Can Do It! (Shelter Publications, 2002), pp. 65-68
The Motivational Track
There are many quick fixes that can get you out of the door or a
mile down the road. I actually like to have, as a last resort, some
dirty tricks ready when the primary motivation elements are not
working. But its actually quite easy to stay motivated by
expressing the positive thoughts, feelings and momentum you get
from your runs. Just a few minutes each day will help you understand
the process of staying motivated and will make you a more positive
Getting on the motivational track is as simple as describing out
loud for yourself some of the positive things running does for you
and others. It may take you a few weeks to set up your motivation
routine but, once it is in place, you can stay motivated with a
minimum of regular, fine-tuning exercises. Youll learn about
developing a vision and how to transform this into a real and satisfying
mission. Some quick and simple belief exercises are included to
help and point you toward your mission. All of us have much more
potential than we usually allow ourselves to explore.
For much more on Motivation see GALLOWAYS
BOOK ON RUNNING 2ND EDITION pp164-179
You Gotta Have Fun!
In all this there is a magic ingredient that keeps you motivated
in just about any situation. When you find ways to have fun during
your run, you open the door for the right brain to take over and
work its creative magic. You may start it rolling by reading a funny
story before your run, visiting a coffee shop with interesting characters,
running with a person or group, going to a favorite trail, exploring
new countryside. But, dont stop with my suggestions. The best
ones are those that allow you to enjoy running. Anything that makes
your run special and interesting should be included in your bag
of fun tricks.
Watch Your Blood Sugar Levels
You may be just half an energy bar away from motivation. If your
exercise time is at midday or later and you feel tired and unmotivated,
you may suffer from low blood sugar. Waiting for more than two hours
to eat a balanced snack or meal (foods high in sugar make the situation
worse) will lower your concentration and motivation. Low blood sugar
is a significant stress on your system and causes the left side
of your brain to unleash a stream of messages, such as Youll
feel better tomorrow, take the day off, You have too
much to do, or Youll feel so much better on the
couch. An energy snack, with water, about one hour before
exercise, will often silence the left brain and get you off the
For more info on this, see NEW
MARATHON 59-67, 81
Jeff Galloways Tahoe Retreat - July 11-18
and July 18-20, 2003
Lake Tahoe is perhaps the perfect summer running area. Join Jeff
and his guests for a refreshing, invigorating stay in beautiful
Squaw Valley at the North Shore of Lake Tahoe. Everyone stays at
the comfortable and beautiful Squaw Valley Lodge, with hot tubs,
swimming, tennis, health club, etc.
The friendly 2003 presenters include Joe Henderson (Runner's World),
Bob Anderson (Stretching), Dr. Gary Moran (Physiology and Strength
Training), Sister Marion Irvine (the humorous and inspirational
nun who qualified for the Olympic trials at age 54), and Dr. David
July 11-18 $1099 each dbl & $1549 single
July 18-20 $399 each dbl & $499 single
For more info, go to our Tahoe
Retreat page or email firstname.lastname@example.org.
Reasons for Running
The reasons for running are diverse: to lose weight, become fit,
feel good, reduce stress, compete, or share the experience with
others. It may also have something to do with the advanced state
of technology. Most work formerly done by hand is now done by machines.
While our distant ancestors led physically active lives, covering
long distances to gather roots, nuts and grains or to pursue game
while our grandparents or great-grandparents tilled the fields for
food and handcrafted everyday necessities, we now find ourselves
in a largely sedentary economy.
In increasing numbers, people are seeking to regain the health,
fitness and leanness that was once natural to our physically active
predecessors. A new spirit seems to have arisen. Perhaps when a
society attains a high level of industrial and technological efficiency,
those people who have long neglected their physical nature react
and begin seeking ways to reestablish harmony between body, mind
From Galloways Book on
Running, Second Ed. (Shelter Publications, 2002), p. 7
Feb. 16 Motorola Marathon in Austin http://www.motorolamarathon.com/Main.asp
Feb. 22 The Outback 12K presented by The Home Depot in Orlando
March 12 American Running Association Gala in DC http://www.americanrunning.org/displaycommon.cfm?an=1&subarticlenbr=39%20
March 15 - Tom King Half Marathon in Nashville http://www.nashvillestriders.com/index.html
March 22 The Home Depot LA Philharmonic Run in LA http://www.w2promotions.com/startlaphil.asp
March 22 Borden Uptown Run in Dallas http://www.uptownrun.org/
April 6 Spirit of St. Louis Marathon http://www.stlouismarathon.com/news.asp
April 21 Boston Marathon http://www.bostonmarathon.org/
April 27 Big Sur Marathon in Carmel http://www.bsim.org/
May 4 Flying Pig Marathon in Cincinnati http://www.flyingpigmarathon.com/
Define Your Goals
First think about your goals. Why do you want to run? To lose weight,
feel good, regain muscle tone, stay fit year-round? All of these
plus enter some races? Or become a competitive runner and race frequently?
Think about what you want out of your running. What do you want
to achieve in the next six and 12 months? Asking these questions
will help you organize a plan and make your pursuit more effective.
For more info, see pp 139-140 in NEW MARATHON. and pp 36 and 89
in GALLOWAYS BOOK ON RUNNING SECOND EDITION.
THE ATHLETE'S KITCHEN
Copyright: Nancy Clark, MS, RD 1/03
Preventing Fatigue During Long Workouts
"I'm at the gym from 5:30 to 7:00 pm and feel exhausted by
the end of my workout. What can I do to prevent fatigue?"
"I'm training for a marathon ... I dread the long runs. I'm
dragging after 12 miles. Any suggestions for how to boost my energy?"
"I'm whipped by the end of my afterschool soccer practices
Preventing fatigue is the number one concern of active people who
exercise for more than an hour. Sound familiar? If so, this article
can help you enjoy high energy and enhanced stamina during long,
hard exercise sessions. (For shorter exercise sessions, a pre-exercise
snack and some water should fuel you well.)
To prevent fatigue during extensive exercise that lasts for more
than 60 to 90 minutes, you have two nutrition goals:
1. to prevent dehydration and
2. to prevent your blood sugar from dropping.
The following tips can help you reach those goals.
Sweat and Dehydration
When you exercise hard, you sweat. Sweating is the body's way of
dissipating heat and maintaining a constant internal temperature
(98.6°F). During hard exercise, your muscles can generate 20
times more heat than when you are at rest. You dissipate this heat
by sweating. As the sweat evaporates, it cools the skin. This in
turn cools the blood, which cools the inner body. If you did not
sweat, you could cook yourself to death. A body temperature higher
than 106°F damages the cells. At 107.6°F, cell protein coagulates
(like egg whites do when they cook), and the cell dies. This is
one serious reason why you shouldn't push yourself beyond your limits
in very hot weather.
When you sweat for more than an hour, you lose significant amounts
of water from your blood. The remaining blood becomes more concentrated
and has, for example, an abnormally high sodium level. This triggers
the thirst mechanism and increases your desire to drink. To quench
your thirst, you have to replace the water losses and bring the
blood back to its normal concentration.
Unfortunately for athletes, this thirst mechanism can be an unreliable
signal to drink. Hence, you should plan to drink before you are
thirsty. By the time your brain signals thirst, you may have lost
one percent of your body weight, the equivalent of 1.5 pounds (
24 ounces) of sweat for a 150-pound person. This one-percent loss
corresponds with the need for your heart to beat an addition 3 to
5 times per minute. This contributes to early fatigue.
Thirst sensations change with age and older people, even athletes,
become less sensitive to thirst. For example, 56-year-old hikers
became progressively dehydrated during 10 days of strenuous hill
walking. The younger, 24-year-old hikers remained adequately hydrated.
This means older people, in particular, should carefully monitor
their fluid intake. Light colored urine, in significant volume,
is a sign of adequate hydration.
Most athletes voluntarily replace less than half of sweat losses;
thirst can be blunted by exercise or overridden by the mind. To
be safe, always drink enough to quench your thirst, plus a little
more. If you know how much you sweat, you can then replace those
losses according to a plan. To learn your sweat rate (and fluid
targets), weigh yourself naked before and after a workout. For every
pound (16 ounces) you lose, you should strive to replace 13 to 16
ounces (80 to 100% of that loss) while exercising. This requires
training your gut to handle this volume. Do not drink more water
if your stomach is already sloshing; enough is enough!
You might find it helpful to figure out how many gulps of water
equate to 16 ounces, and even set an alarm wristwatch to remind
you to drink on schedule. You'll also need to plan on having the
right quantity of enjoyable fluids readily available. Do not be
in such a rush to start your workout that you fail to bring with
you the sports drinks and fluids that will enhance your efforts.
Carbohydrates and Blood Sugar
As Ive mentioned above, you can significantly increase your
stamina by consuming a pre-exercise snack that provides fuel for
the first hour of the workout and by drinking adequate fluids during
exercise. The third trick to enhancing endurance is to consume carbs
after an hour of exercise. Depending on your body size and ability
to tolerate fuel while you workout, you'll want to target 100 to
250 calories of carbohydrates per hour of endurance exercise. The
larger you are, the more calories you need. For example, if you
weigh 180 pounds, you should target about 250 calories per hour,
such as 8 ounces of a sports drink every 15 minutes, or a 250-calorie
energy bar + water.
During a moderate to hard endurance workout, carbohydrates supply
about 50 percent of the energy. As you deplete carbohydrates from
muscle glycogen stores, you increasingly rely on the carbs (sugar)
in your blood for energy. By consuming carbohydrates such as sports
drinks, bananas, or energy bars during exercise, you can both fuel
your muscles as well as maintain a normal blood sugar level. Because
your brain relies on the sugar in your blood for energy, keeping
your brain fed helps you think clearly, concentrate well, and remain
focused. So much of performance depends on mental stamina; maintaining
a normal blood sugar level is essential to optimize your workouts
and boost your stamina.
Your body doesn't care if you ingest solid or liquid carbohydratesboth
are equally effective forms of fuel. You just have to learn which
sports snacks settle best for your body-gels, gummy bears,
dried figs, animal crackers, defizzed cola, whatever.
Despite popular belief, sugar can be a positive snack during exercise
and is unlikely to cause you to "crash" (experience hypoglycemia).
That's because sugar feedings during exercise result in only small
increases in both insulin and blood glucose. Yet, too much sugar
or food taken at once can slow the rate at which fluids leave the
stomach. Hence, "more" is not always better.
Because consuming 100 to 250 calories /hour of exercise (after
the first hour) may be far more than you are used to taking in during
exercise, you need to practice fueling while exercising to figure
out what foods and fluids settle best. You'll learn through trial
and error which snacks help prevent fatigue, boost performance and
contribute to enjoyment of your long, hard workouts.
Nancy Clark, MS, RD, nutritionist at SportsMedicine
Associates in Brookline MA (617-739-2003), teaches casual and competitive
athletes how to win with good nutrition. For her best-selling Sports
Nutrition Guidebook ($23) and her Food Guide for Marathoners: Tips
for Everyday Champions ($20) send a check to Sports Nutrition Services,
830 Boylston St. #205, Brookline MA 02467 or obtain via www.nancyclarkrd.com.
From Runners World (January 2003)
- Breathe Easy: Runners and other athletes who suffer from asthma
can now find health information online, courtesy of the Asthma
Initiative of Michigan and the American Lung Association. Up-to-date
asthma statistics, research, treatments, and more can be found
- Reader Poll: Do you believe stretching prevents injuries? Yes
62%, No 34%, Not Sure 4% Visit www.runnersworld.com
to participate in their weekly polls.
Jeff Galloway's Running School 2003
Its not too late to register!
How to enjoy running more while staying injury free. . . for life
- Los Angeles & Orange County
- May 24th and 25th, 2003
- Individual running form analysis, with suggestions
- Summary of The Runners Heart info
- Motivationgoal setting
- Training programs for specific goals
- Motivation, Fat-burning, Injury Prevention
- More! For more info, go to our
Running Schools page or contact email@example.com
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