| Training & Nutrition Newsletter:
June 2007
Improving the Running Experience - for you!
See
past issues of this newsletter
Greetings from Summer!
The chilly mornings are gone, and the sweat season is here. I don't
need to tell you how much better you will feel if you finish your
run before the sun gets above the horizon. On long runs and long
races, I've found it best to slow your pace by 30 seconds a mile
slower for every 5 degrees above 60F. (More on heat issues in my
most recent blog www.jeffgallowayblog.com.
Heat puts a lot of extra stress on the heart. If you're looking
for more information on this and other longevity issues, see RUNNING
UNTIL 100, and in my blog this week. It's good to re-read information
like this every summer, in case someone you are running with is
showing symptoms.
Discount available! Accelerade and Endurox R4 continue to test best
in replenishing fluid levels and reloading needed muscle fuel (glycogen).
On sweaty days, it's great to have a pitcher in the fridge and drink
4-8 oz every hour. Use the link from our
website to receive a discount on your order.
I'm enjoying my blogging. In recent weeks I've talked about the
personal empowerment of running, some memories of running with Steve
Prefontaine, Fit Kids, Race Closings and more. Subscription is free:
www.jeffgallowayblog.com
There are more 5K races in the Summer. Training for and racing these
can improve your running form and your tolerance for lactic acid
build-up when running fast at any distance. My TESTING
YOURSELF book has training for several shorter distances, including
the 5K.
Stay cool!
Jeff
Jeff Galloway
US Olympian and coach to over 200,000 runners and walkers
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-NEWS
* Finally…there is timed, motivational music to help you with
the Galloway Run-Walk method! Jeff Galloway has teamed up with Healthy
Living Hit Music, a world class fitness music company, to provide
you workout music with a driving beat to support your workout efforts.
We are offering a "new product promotion", a 10% discount
on all music purchased on http://www.mywalkingmusic.com/Jeff-Galloway-Run-Walk-Music.htm,
between now and July 1st. Please use code JGNL01 at the bottom of
the page in step 1 of the checkout process.
* Galloway pace groups--with walk breaks--will be available in
the Breast
Cancer Marathon & Half Marathon (February 17, 2008). 100%
of the race entry fee goes to breast cancer research and care.
* Discount on Accelerade, etc. Order from our homepage to get the
discount: www.jeffgalloway.com
* July 3rd in Atlanta. The evening before Peachtree Road Race, Jeff
will be at the Homewood Suites in Buckhead (3566 Piedmont Rd) for
a free clinic: 6-7pm.
* Space still available--in Jeff's wonderful retreats:
Tahoe and Blue Mountain Beach, Florida.
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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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RUNNING UNTIL YOU'RE 100 Don't do these on non-running
days.
The following exercises will tire the muscles used for running
and keep them from recovering between run days. If you really like
to do any of these exercises, you can do them on a short running
day after a run. Avoid these completely if you have any pains in
the knee or shin.
* Stair machines
* Step Aerobics (can cause knee problems)
* Weight training for the leg muscles
* Power walking - especially on a hilly course
* Spinning classes (on a bicycle) in which you stand up on the pedals
and push
- From Running
Until You're 100 by Jeff Galloway
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FIT KIDS So what can you do to help overweight kids slim-down?
Instead of trying to get them thin by restricting food, help them
to become healthier by encouraging physical activity. This could
mean watching less TV, training for a family fun run, planning enjoyable
activities (unlike boot camp), and perhaps even creating a "walking
school bus" with the neighborhood kids. As a family, you might
want to participate in a charitable walking or running event.
- From Fit Kids,
Smarter Kids by Jeff Galloway
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GETTING STARTED 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
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JEFF'S RACE PICKS
Peachtree
Road Race July 4
KP
Corporate Run/Walk Atlanta Sept 27
Army Ten
Miler Oct 7
Portland
Marathon Oct 7
Des
Moines Marathon Oct 21
Marine Corps
Marathon Oct 28
Athens,
Greece Marathon Nov 4
Breast
Cancer Marathon, Jacksonville Feb 17, 2008
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GETTING FASTER 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
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WALKING "Shuffle" breaks allow you to
go farther without getting tired.
First, what is a "shuffle?" With your feet next to the
ground, use a short stride with minimal effort. You're still moving
forward, but not having to spend much energy doing so. When you
insert 30-60 seconds of shuffling into a regular walk, every 1-5
minutes, your walking muscles relax and rest. This lowers the chance
of aches and pains due to the constant use of the muscles, tendons,
etc.
The slowdown of shuffling reduces exertion and helps to keep you
in the fat-burning zone while allowing for a quick recovery of the
muscles. For fat-burning purposes, it is best to shuffle earlier,
and shuffle more often. The number of calories you burn is based
upon the number of miles covered. Shuffle breaks allow you to cover
more distance each day, without tiring yourself. By lowering the
exertion level, you will stay in the fat-burning zone longer, usually
the whole session. When in doubt, it's best to "shuffle"
more and slow down.
- From Walking
The Complete Guide
by Jeff Galloway
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The Athlete’s Kitchen By Nancy
Clark MS, RD, CSSD
Copyright: June 2007
Nutrition Tips for Women with Amenorrhea
“I've been training so hard, I've stopped getting my menstrual
period. Is that normal?”
“Should I take the birth control pill so I start menstruating
again?”
“Is it OK to not have a period for several months?”
If you are among the estimated 20% of active women who has missed
three or more consecutive menstrual periods, you are experiencing
amenorrhea. Although some women see amenorrhea as desirable because
they no longer have to deal with the hassles and possible discomfort
of monthly menstrual periods, others recognize absence of periods
is linked with serious health problems: loss of calcium from the
bones, almost a three times higher incidence of stress fractures,
and long-term problems with early osteoporosis. Amenorrhea can also
interfere with the ability to conceive easily should you want to
start a family.
Amenorrhea is not sport-specific, but sports that emphasize lightness—
ballet, competitive running—have the highest prevalence (up
to 44%—this is much higher than the 2% to 5% in the general
female population). Many of these athletes believe they have stopped
menstruating because they are exercising too much or are too thin,
with too little body fat. Not the case. Many very thin athletes
who exercise very hard have regular menses.
Why then, given a group of women who have similar exercise programs
and a low percent body fat, do some experience menstrual problems
and others don't? The answer commonly relates to nutrition. The
woman with amenorrhea may be undereating. When the body experiences
famine-like conditions (i.e., restrictive dieting), menstruation
stops due to inadequate fuel to support the menstrual process, to
say nothing of nurturing a healthy baby.
Amenorrhea and restrictive eating
The American Psychiatric Association's definition of anorexia includes
"absence of at least three consecutive menstrual cycles.”
Other criteria include: weight loss 15% below the expected weight,
intense fear of gaining weight or becoming fat, and distorted body
image (i.e., claiming to feel fat even when emaciated). All of these
concerns are common to female athletes. Hence, loss of menses among
active women can be a red flag symptomatic of restrictive, anorectic-type
eating behaviors.
Resolving the problem
If you no longer get regular monthly periods and feel as though
you are struggling to balance food and exercise, please get a nutrition
check-up with a sports dietitian (as well as a medical check-up
with your doctor or gynecologist). To find a sports dietitian in
your area, use the American Dietetic Association’s referral
networks at www.SCANdpg.org
or www.eatright.org.
Taking the birth control pill does not solve the problem.
The most important change required to resume menses includes balancing
your calories so you can support both your exercise program and
normal body functions. You can achieve energy balance by exercising
5 to 15% less and eating a little more—or by simply eating
enough more to support your training. The goal is to have about
15 calories per pound of body weight of “available energy.”
This means, if you weigh 100 pounds, you need about 1,500 calories
PLUS enough calories to replace those burned during exercise. For
example, if you run 10 miles and burn 1,000 calories, you then need
about 2,500 calories for the entire day—if not more if you
have a very active lifestyle.
The following tips may also help you resume menses—or
at least rule out nutrition-related factors.
1. Throw away the bathroom scale. Rather than striving to achieve
a certain number on the scale, let your body achieve a natural weight
that matches your genetics.
2. Take a vacation from dieting, even if you have weight you want
to lose. If you cannot let go of your compulsion to lose weight,
knock off only 100 to 200 calories at the end of the day (so you
are not in energy deficit during the day). This small change can
result in losing 10 to 20 pounds of fat per year and is far more
sustainable than the food chaos that accompanies on-a-diet-off-a-diet
patterns common to many women. If you are hungry all the time, and
think about food too much, you are eating too few calories.
3. Eat adequate protein. When you underconsume calories, your body
burns protein (from food and your muscles) for energy. With less
muscle tugging on bones, the bones become weaker. A 120 pound athlete
should target 60 to 90 grams protein each day. Track your intake
at www.fitday.com.
4. Eat at least 20% of your calories from (primarily healthful)
fat. If you believe you will get fat if you eat fat, think again.
While excess calories from fat are easily fattening, a little fat
at each meal (40 to 65 grams per day) is an important part of a
sports diet. Your body uses fat to absorb vitamins A, D, E and K.
Enjoy nuts, peanut butter, salmon, olive oil, and avocado.
5. Eat a calcium-rich food at each meal to help maintain bone density.
This means, cereal with milk, lowfat cheese on a lunchtime sandwich,
a decaf latte in the afternoon, and a yogurt after dinner. Exercise
helps keep your bones strong, but adequate calcium is also important.
The birth control pill offers no benefit for bone health.
6. Get adequate vitamin D, to help with calcium absorption and
bone health. The presence of sunlight on the skin makes vitamin
D. If you are an “indoor athlete” (gym rat, ballet dancer,
figure skater) who gets little sunshine, be sure to choose foods
fortified with D (milk, some breakfast cereals), fatty fish like
salmon, and/or a multivitamin supplement.
Is there long term damage?
Women who resume menses can restore some but not all of the bone
density lost during their months of amenorrhea. The younger you
are, the better your chances of recovery. Don’t let your athletic
aspirations be sidelined with stress fractures. Win with nutrition!
Nancy Clark,
MS, RD CSSD (Board Certified Specialist in Sports Dietetics) counsels
active people at her private practice located at Healthworks, the
premier fitness center in Chestnut Hill, MA (617-383-6100). Her
popular Sports Nutrition Guidebook, NEW 2007 Food Guide for Marathoners
and Cyclist's Food Guide offer additional information. They are
available via www.nancyclarkrd.com.
For online education and workshop information, visit www.sportsnutritionworkshop.com.
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