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Training & Nutrition Newsletter: January 2009
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January 2009

2009—The Year To Enjoy Running More Than Ever!

When humans are faced with uncertainty in major areas of life, as now, we tend to ask deep questions, such as "what is really important." Happiness tends to rise to the top of most lists, and runners tend to be happier than others, according to various studies. When the pace is gentle enough, there is an inner peace that can be drawn from each run that is simple and powerful. In
my blog I will note the ways that I've found to maximize this wonderful "perk" of running.

“Secrets from my 50 years of running” is the theme for the retreat Jan 30 - Feb 1. Barbara and I just returned from our Florida retreat area. What a wonderful environment for running! Winter temperatures are usually cool in the morning and gently warm in the afternoon. The theme for the session on Feb 20-22 is “How to Run Faster”. I can usually find several significant ways that each person can avoid aches, pains, extreme fatigue while running smoother (individualized running form evaluation and drills will be offered to each retreat participant).

The Breast Cancer Marathon is February 15 and it's not too late to enter. It will be a great weekend in Jacksonville, FL. If you cannot travel that weekend, there is a "virtual marathon" offered. You will receive race medal, etc. I will be there and hope to see a lot of you.

The most beautiful marathon course I've run is BIG SUR (April 26). This is a very special area of California coast, south of San Francisco. You can still register for this wonderful event! This year there is a wonderful package of lodging, great food, and camaraderie in Carmel, and I am looking forward to participating. Carmel Getaway

Overall, shoes are tending to be more stable and lighter. Riding the crest of this research is the WAVE technology, by Mizuno. The trademarked plate in the shoe allows the foot to be protected, helps the shoe rebound, and is now made with a renewable resource. Westin Galloway has written a review of the new version of the Wave Rider (12). (see below).

Jeff Galloway
US Olympian
www.JeffGalloway.com
www.JeffGallowayBlog.com
Follow me on Facebook and Twitter

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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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What is E-coaching?

There are a growing number of coaching programs available by email/ website. I offer a 6-month, renewable program to the goal of choice. As you check in each week, I can answer questions, fine-tune the program, and adjust the schedule. This has been very motivating for my clients. I'd love to work with you. E-coaching

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Zensah knee tip

Knee pain is produced from a variety of causes. Consult a doctor for diagnosis and treatment. Sometimes anti-inflamatory medications can dramatically speed recovery, but get and follow the doctor's orders. I recommend taking 5-7 days off from running to get the healing started. (Sometimes more time is needed). More frequent walk breaks can often allow one to run, while the injury is healing. The staff at my running store, Phidippides (Atlanta), find that some of the knee sleeves and braces have helped runners cope with knee pain by positioning the patella so that there is less irritation of the areas underneath. Zensah has a full line of compression sleeves for knee and other areas.

--------------------------------------------------------------------------------------------------------------- Upcoming Galloway Training Program Kickoffs

Indianapolis, IN - January 17, 2009
Orange County, CA - January 17, 2009
Atlanta, GA Getting Started - January 21, 2009
Emerald Coast, FL Getting Started - January 27, 2009
Natchitoches, LA Getting Started - February 9, 2009
Boulder, CO - March 14, 2009
Washington DC/Northern VA - March 14, 2009
Chicago, IL - March 16, 2009
Temple, TX - March 20, 2009
Austin, TX - March 22, 2009
New Braunfels, TX - March 23, 2009
Houston, TX - April 4, 2009
Baltimore, MD - April 10, 2009
Atlanta/Gwinnett County, GA - April 18, 2009
Natchitoches, LA - April 25, 2009
Raleigh, NC - May 23, 2009
Orlando, FL - May 30, 2009
Albany, GA - August 22, 2009

Get more info and see the complete list

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Using a Journal

A journal not only gives you great feedback, it gives you more control over your running. You can plan and organize your workouts whether you have a goal or not, and make changes. Many runners tell me that they actually run 10%- 25% more days per year because of the motivation provided by the Journal. (There's a strong aversion to recording a zero). Journals allow you to look back and fine-tune your running. Aches and pains can often be avoided by analyzing your workload. If you've had aches and pains from your last long run, for example, look at your notes from the last long one. You'll often find that you went too fast, didn't take walk breaks often enough, etc. Waking pulse rate, as noted below, has been a very good indicator of over-training.*

Here are some of the elements I suggest recording each day (my Training Journal has all of this listed, each day, for a year):

Goal
Time
Distance
AM Pulse*
Weather
Temp
Time/day
Terrain
Walk Break
Comments

* Take your pulse before you think about anything or move around when you awaken in the morning. Write it down. After a few weeks, average your lowest 10 readings. When your morning pulse is 5% above this average, I recommend taking an easy day. If the pulse is 10% or more above this low average, think about taking the day off.

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MIZUNO Wave Rider 12

The Wave Rider has become one of the most popular running shoes in today's market. It has a blend of cushion, flexibility, while providing protection for the foot. The Wave plate generates extra foot push, while reducing the weight of the shoe.

Wave Rider 12 Shoe Review by Westin Galloway, Tech Rep Mizuno USA

* New Gender Engineering (see below)
* New neutral specific Ortholite insole, giving you a plush step-in feel.
* NEW the Wave plate is made from castor oil—a renewable resource (instead of standard petro-base materials). Wave plate technology (providing cushioning and shock absorbing properties) allows the Rider 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.
* 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.

NEW Gender Engineering- Developed in Mizuno’s Sozo Studio, Gender Engineering is the next generation of design technology to maximize fit and performance in athletic footwear. Mizuno has learned through extensive research that there are fundamental differences between the running styles of men and women. Gender Engineering from Mizuno adjusts to those issues- by creating shoes that more closely fit the different running styles of the male and female runner, in return maximizing performance.

- Male Runners. Since men are generally heavier than women, their running shoes must be able to absorb greater impact. Running shoe soles with inadequate width can lead to a feeling of insecurity. Therefore, Mizuno has introduced a wider, slightly flared sole, increasing the landing area in the running shoes specifically designed for men. The result is a more stable and secure run.

- Female Runners. Women have a wider pelvis than men, which causes them to pronate more when their feet land. Additionally, less muscle mass and softer connective tissue in women increase the speed at which the ankle rolls inward. By making the soles more flexible with more pronounced flex grooves, and the outside heel more rounded, a softer landing will occur, slowing the inward roll of the ankle, producing a more desired result for the female runner.

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Thin Garments That Keep You Warm

Mizuno shoes and clothing have been increasing their market share, in running, for the past 7 years. This increase has not been due to advertising, but “word of mouth." I've found Mizuno products to be of the highest quality, using technology like WAVE in shoes and "breath thermo" in clothing that is clearly at the leading edge.

BREATH THERMO®: Wear less and be warm in cold weather! Breath Thermo® Base Fabrics, are soft without sacrificing the body warming capabilities. This fiber also promotes moisture absorption, humidity control, anti-bacterial/PH Control, and fit so well for most runners.

The Breath Thermo® ½ Zip, is Mizuno’s signature piece for the cold winter months. Top features include Breath Thermo’s® heat generating capabilities, reflective locking neck zipper for safety and comfort, and an extended cuff with thumb hole for additional warmth. ($65) Paired with the Bio Leg™ Tight, where Breath Thermo® is strategically placed around the knee area for additional ligament warmth, make a perfect one two punch against the winter cold. (Also $65) Both available in men’s and women’s.

And don’t forget Breath Thermo® Accessories!! Breath Thermo® is available in Hats, Headbands, Gloves, and Socks.

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Strategies to Eat Better
Copyright: Nancy Clark, MS RD, The Athlete’s Kitchen, January 2009

Body Image and Runners

Question: What are two things dogs and runners have in common?
Answer: One, both dogs and runners love to exercise. Two, they both come in different sizes and shapes.

Question: What is one thing dogs and runners do NOT have in common?
Answer: Dogs are content with their natural physiques, while too many runners try very hard to change the way they look. These runners might be better off being like dogs. That is, does that bulky St. Bernard yearn to look like a lanky Greyhound? Heavens, no! Does the barrel-chested Labrador want to look like a sleek Setter? Doubtful. Each dog is very proud to represent his breed. Wouldn’t life be easier if each runner could be just as proud of his or her “breed”?

As a sports dietitian, I spend too many hours helping runners find peace with their bodies. Most of these runners take the outside-in approach. They think if they change their body from the outside by losing undesired body fat or by adding some muscular bulk, they will be happier on the inside. Unfortunately, not true!

No weight will ever be good enough to do the enormous job of creating happiness. This story, told to me by an athlete, proves that point: “I once weighed 124 pounds and was unhappy with that weight. I started exercising and dieting rigidly. I lost to 99 pounds but I still wasn't happy. I ended up binge-eating; I gained to 160 pounds, where I was miserable. I sought help from a counselor, stopped eating emotionally, and with time, got my weight back to 124—and was happy! Why couldn't I have been happy at 124 pounds in the first place? Because happiness has nothing to do with weight...”

Granted, some people do have excess body fat they can appropriately lose to be healthier as a person and lighter as an runner. They can rightfully feel pleased when they accomplish the goal of attaining an appropriate weight. But other runners just think they have excess fat to lose; they have distorted body images. A survey of 425 collegiate female athletes reports the women wanted to lose 5 pounds, on average (1). Another survey of the top women runners in the country found the same results (2). Even these elite runners wistfully believed they would perform better if they are leaner. Unfortunately, the struggle to attain a “perfect weight” can cost runners their health and happiness. Restrictive diets with inadequate protein, iron, zinc, calcium and a myriad of other health-protective nutrients—to say nothing of carbs for fuel—often contribute to injuries and poorer performance.

So what can you do if you are discontent with your body? First of all, you should get your body fat measured to determine if you actually have excess fat to lose. Data can be helpful. (Find a local sports dietitian to measure your body fat via the referral network at SCANdpg.org.) You may discover you have less body fat than expected!

Feeling fat
It’s easy to understand why so many runners have distorted body images. When you put on skimpy running shorts that expose your “flabby things”, or tights that shows every bump and bulge, you can very easily “feel fat.” Sound familiar?

One solution to the “I feel fat syndrome” is to remember “fat” is not a feeling. That is, you don't feel “blond hair” or “freckled.” You also do not feel “fat.” Yes, you may be feeling uncomfortable with your body. But you are really feeling imperfect, inadequate, insecure, anxious—and any number of other feelings that get described as “feeling fat.”

I encourage you to explore those real feelings, and figure out where you got the message that something is wrong with your body. The media is a good start, but it could also be a parent who lovingly said at a tender age “That outfit looks nice, honey, but if only you'd lose a few pounds...” What you hear is “I'm not good enough” and this can create a downward spiral of self-esteem. Weight issues are rarely about weight. They tend to be about feeling inadequate and imperfect.

What to do
So how can a discontent runner feel better about his or her body? One tactic is to stop comparing yourself to your peers. To compare is to despair. Rather, pretend you live on an island where your body is “good enough” the way it is. (You are unlikely to ever have a “perfect” body, so the second best option is to enjoy a body that is “good enough.”) If you step off your island and start comparing yourself to your peers, please notice: Do you end up being too fat, too slow, too ugly, too dumb? Do you ever let yourself rise to the top and be better than others? Doubtful.

You are better off staying on your island, and calling yourself a Gorgeous Goddess or Handsome Hulk. With time and practice, you can change the way you see yourself and come to believe perhaps you are, indeed, good enough the way you are! Granted, changing the way you feel about your body is a complex process. The following resources can help you in this journey to find peace with your body:
www.nourishingconnections.com (free e-newsletter)
www.findingbalance.com (has videos about resolving weight issues)
www.adiosBarbie.com (offers resources, and insights into the media)
For a plethora of books, visit the online bookshelf at www.gurze.com. Some of my favorites include The Body Image Workbook and The Don’t Diet, Live-It Workbook.

Life is more enjoyable when you can love your body and appreciate it for all it does and stop hating it for what it is not. When the drive for thinness comes with a high price, that price is unlikely worth the cost.

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 NEW 2008 Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.

References:
1. Beals K and M Manore. Disorders of the female athlete triad among collegiate athletes. Int'l J Sport Nutrition and Exercise Metabolism. 2002. 12:281-293

2. Clark N, M Nelson, W Evans. Nutrition educational for elite female runners. Physician and SportsMedicine. 1988. 16:124-135

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