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Newsletter: Volume 48, May 2003 Register here for Jeff's Free email updates: Fall Marathon Update 10/5/03 Portland Marathon Online or mailed marathon entry is guaranteed to those who enter before midnight August 15, 2003. After that time, a cap of 9000 Marathon runners and walkers will be imposed to ensure the highest quality and best event possible. Entries will be accepted until the cap is met or until September 1st whichever comes first. After that time, late entries will only be accepted during the Sports and Fitness Expo at the Portland Hilton on Oct 3 and 4 at a cost of $125. ENTER EARLY! 10/5/03 Twin Cities Marathon The 2003 field limit is 8,500 entries and is on a first come, first serve basis. Participants are encouraged to register early since the marathon has had a history of filling its field in record time. The 2002 registration was limit was reached in just 14 days. For more info, go to http://www.twincitiesmarathon.org/exec/twincities/TCM_Reg.cfm?publicationID=39 10/12/03 LaSalle Bank Chicago Marathon All entries must be submitted by September 2, 2003, although registration may close earlier than date listed; race is limited to the first 40,000 registered participants For more info, go to http://www.chicagomarathon.com/2002/tier2/reg/require.html 10/12/03 Durango Marathon The first 1000 registered participants in the Durango Marathon and Durango Marathon Relay will receive a one year gift subscription (a value of $24.95) from the Durango Marathon and Running Times Magazine - online at www.runningtimes.com), a proud sponsor of the Inaugural Durango Marathon. (Your first issue should arrive 4-6 weeks after the race date.) http://durangomarathon.com/register.htm 10/26/03 Marine Corps Marathon The 28th Marine Corps Marathon will be held on October 26, 2003. The Marine Corps Marathon lottery will be conducted for six weeks, beginning on April 15, 2003, ending Mid-May 2003, filling the field of 18,000 runners. All runners will receive notification via e-mail and those chosen by the lottery will receive an instant confirmation number. 11/2/03 New York City Marathon Lottery applications will be accepted until June 1. For details,
go to http://www.nyrrc.org/nyrrc/marathon/entrantinfo/howto2003.html 1/11/04 Walt Disney World Marathon There are three ways to register for this event: 
The Mind Is Divided The power of the mind to push the body to its potential is limited
by an internal conflict. The logical side (left brain) does not
communicate with the creative side (right brain). A primary mission
of the analytical side is to steer you into comfort and away from
stress. The more stress you generate from running and other areas,
the more negative messages: “slow down,” “stop,”
or what is even worse, asking “why am I doing this?” If
you don’t have a mental strategy for dealing with this barrage
of negativity, you’ll start losing confidence in your ability
to achieve your potential, on that day. From Galloway’s Book on Running, 2nd ed. (Shelter Publications, 2002), p. 166 Injury Analysis and Treatment Contrary to what you may hear from non-runners, long-term running does not weaken or destroy your joints. Several studies have shown that runners have better joint health after 40-50 years than non-runners. But runners often enjoy their endorphins and attitude boost so much that they ignore the early warning signs of injury until one erupts. They also come back to running too soon, aggravating the injury. Fortunately, running injuries are not degenerative in nature. The sooner you back off the stress and treat the injury, the sooner the health process starts. When an injury occurs, there’s no substitute for expert advice. If you get a good diagnosis in the beginning, you can avoid complications and get on the healing path. Generally your best bet is finding a doctor who: 1) has successfully treated a great number of runners with the same injury, and 2) really wants to get back to injury-free running as soon as possible. The running underground will help you find such a person. (It’s even better if the doctor is a runner, but this is certainly not a requirement.) With a leg or foot injury, there are two types of doctors to consider:
a podiatrist or an orthopedist. Orthopedists are MD’s who have taken surgical training and specialize in the bones and muscles of the body. Most are primarily surgeons and not much interested in biomechanics. However, if you can find an orthopedist who is known for treating runners and is interested in the mechanics of injuries, you’ll be in good hands. If the problem is only in the foot or has its cause there, you
can see either specialist. If the problem is in the leg or foot
and the cause is probably not in the foot, see an orthopedist. If surgery is inevitable, arthroscopy may be considered. Arthroscopy is the use of small sterile metal tube and fiber0optic light source to look inside the body without cutting things open. It is commonly used diagnostically, and surgery can be done through the arthroscope. Arthroscopy, if used appropriately, can be helpful to the athlete by producing minimal trauma; thus a rapid return to activity is possible. What Caused It? Think about the training components that caused the injury and make adjustments:
Worn shoes are often the culprits. Check your shoes, inside and out, before you see a specialist. Another factor often overlooked is the crown of the road. Your injury may be caused by running on a surface that slants one way or another. For example, if you run against traffic, your left foot will generally be lower than your right, due to the road sloping toward the shoulder; this puts more pressure on your left knee. Avoiding these obvious problems can often start you on the road to recovery without medical treatment. From Galloway’s Book on Running, 2nd ed. (Shelter Publications, 2002), p. 201-202
Jeff’s Upcoming Free Clinics: May 15 – Raleigh For more info, go to our Where's Jeff page
Jeff Galloway's Running School 2003 It’s not too late to register! May 24 – Jeff Galloway’s Running School in Orange County, CA, Chapman University May 25 – Jeff Galloway’s Running School in Los Angeles, Hollywood Bowl Cottage June 14 – Jeff Galloway’s Running School in Dallas, Cooper Aerobics Institute Atlanta – January 4
For more info, go to our Running
Schools page or contact carol.miller@jeffgalloway.com
Jeff Galloway’s Tahoe Retreat - July 11-18 and July 18-20, 2003 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
Hannaford (podiatrist). For more info, go to our Tahoe Retreat page or email carol.miller@jeffgalloway.com.
More Gain, Less Pain Using Nutrition to Reduce Post-Exercise Muscle Soreness Many runners are unaware that proper exercise nutrition can reduce the amount of muscle soreness they experience after hard workout. By consuming the right balance of nutrients before, during, and immediately following workouts, you can minimize the amount of muscle protein degradation that is caused by workouts and maximize the rate of post-exercise muscle protein repair and rebuilding. And this will allow you to perform better in your key workouts and bounce back quicker afterward. Start with a Full Tank It is important, then, that athletes top off their muscle glycogen stores before workouts. The best way to do this is to eat a meal comprising mostly low- to moderate-glycemic carbohydrates two to three hours before exercise. In a Penn State University study, a group of athletes that ate a rolled oats cereal (moderate-glycemic) before a stationary cycling test was able to continue pedaling far longer than a group that ate a puffed rice cereal (high-glycemic) with an equal amount of carbohydrate. The pre-workout meal should also contain some protein. New research suggests that providing the body with a dietary source of amino acids (the “building blocks” of proteins) through pre-workout protein consumption can further decrease the body’s reliance on muscle proteins for energy during exercise. It also accelerates post-exercise muscle protein synthesis by increasing the availability of amino acids for this purpose. During Exercise In a study, researchers found that the addition of protein to a carbohydrate sports drink in a 4:1 ratio (Accelerade) enhanced aerobic endurance performance by 24% more than a conventional carbohydrate sports drink. These data suggest that the addition of protein increased insulin and glucose uptake, thereby providing faster energy to the exercising muscle. The result is increased sparing of muscle glycogen and a significant improvement in endurance. A sports drink is the best form in which to consume carbohydrate and protein during workouts, not only because these nutrients will be more quickly absorbed in this form but also because a sports drink also provides the water and electrolytes needed to prevent dehydration during exercise. Athletes should consume a few ounces of such a drink every 10 minutes throughout exercise. The precise amount needed depends on factors that include the size of the athlete, the intensity of exercise, and the air temperature. Using a carbohydrate-protein sports drink during a workout can also significantly reduce post-exercise muscle tissue stress by as much as 36%, according to new research. By providing amino acids in addition to carbohydrate, such drinks helps maintain cell membrane integrity. After Exercise Carbohydrate-protein sports drinks are again the best immediate post-workout nutrition source because of their rapid absorption and their water and electrolyte content. Using such drinks and/or water and solid foods, you should be sure to fully replenish fluid losses (i.e. return to pre-workout bodyweight) and consume 10-20% of your daily carbohydrate and protein intake within the first two hours after completing exercise. You can reduce muscle damage and soreness further by maintaining a diet that is generally high in antioxidants. Oxygen radicals are believed to play a role in the cellular damage that follows the rupture of muscle fibers during exercise. Vitamins C and E appear to be the most effective antioxidant defenders against free radical damage to muscle tissues. The Bottom Line
THE ATHLETE'S KITCHEN There’s a new syndrome emerging from behind gym doors. It’s called muscle dysmorphia. You might notice it in the weight room of your gym. Some weightlifters have a pathological belief their muscles are too small. They have a poor body image; they are ashamed of, embarrassed by and unhappy with their bodies. They have a passionate desire to not only build muscle, but also to avoid gaining fat. This preoccupation with building muscles manifests in excessive weight lifting (spending 4+ hours a day at the power gym), excessive attention to diet (consuming protein shakes on a rigid schedule), excessive time spent "body-checking" (looking in mirrors, CDs, window reflections, etc)., excessive weighing of themselves (10 to 20 times per day), too little time spent with family and friends (but who’d want to be with a wimp, anyway???) and not uncommonly, use of anabolic steroids. Is this overconcern with body size a new obsession? Perhaps. In the past few years, we have been increasingly exposed to half-naked male bodies (i.e., underwear ads for Calvin Klein, shampoo ads with muscular men taking showers). Even brief exposure to these media images can affect a man's view of his body. In a study of the media's effect on male body image, a group of college men viewed advertisements with muscular men while another group viewed neutral advertisements with no partially-naked male bodies. The men were then given a body image assessment (while unaware of the hypothesis being tested in the study). The men exposed to the muscular images showed a significantly greater discrepancy between the body they ideally would want to have and their current body size. (Leit, Int’l J Eating Disorders, April '02) Another study suggests up to a third of teenage boys are trying to gain weight to be stronger, fitter, have a better body image and do better at sports. (J Am Diet Assoc, Jan. '01) The irony is, while college-age men may believe a larger male body is more attractive to the opposite sex, women report desiring a more normal-sized body. In a study with men from three countries (U.S., Austria, France), the subjects were shown a spectrum of body images and then asked to chose 1) the body they felt represented their own body, Men from all three countries chose an ideal male body that was about 28 pounds more muscular then their current bodies. They also reported believing women prefer a male body with 30 pounds more muscle than they currently possessed. Yet, an accompanying study with women indicated women actually preferred an ordinary male body without added muscle. (Pope, Am J Psychiatry, Aug. 2000) At the Massachusetts Eating Disorders Association’s (MEDA) annual conference, Roberto Olivardia shared his research on body image in adolescent boys. Olivardia is a psychology instructor at Harvard Medical School and co-author of The Adonis Complex. (Adonis is the Greek god who exemplifies ideal masculine beauty and the desire of all women.) Olivardia explained that adolescence is a time for exploring “Who am I?” Without a doubt, so much of who a teen is is defined by his body. Because today's boys have been exposed from day one to GI Joe dolls, Hulk Hogan, and Nintendo’s Duke Nukem, they have relentlessly received very strong messages that muscular bodies are desirable. Muscularity is commonly associated with masculinity. Compared to
ordinary men, muscular tend to men command more respect, are deemed
more powerful, more threatening, more sexually virile. Muscular
men perceive others as “backing off” and “taking
them seriously.” Not surprisingly, men's desire for muscles
has manifest in a dramatic increase in cosmetic surgery for muscle
(and penile) implants. Steroids carry with them serious medical concerns: breast enlargement,
impotence, acne, mood swings, risk of heart disease, prostate cancer,
liver damage and AIDS (from sharing needles)–– to say
nothing of sudden death, if not now perhaps 20 years from now. “Roid
rage,” the fierce temper that easily contributes to brutal
murders and violence against women, is an immediate danger. What’s the solution? According to Olivardia, young men need education about realistic body size so they can correct the distorted thought “if some muscle is good, then more must be better.” They might also need treatment for obsessive-compulsive disorder. The sad part is, most men believe they are the only ones on this planet who have this problem; they take a very long time to admit the need for therapy. And when they do, too few programs exist to help them explore the function this obsession serves in their life: it offers a sense of control. They mistakenly believe control of their bodies equates to control over their lives. If you are a male struggling with body dysmorphia, certainly you can read The Adonis Complex: The Secret Crisis of Male Body Obsession and other books that are available via www.gurze.com. A web-search on “muscle dysmorphia” can also yield hundreds of articles with helpful information. Most importantly, know you are not alone; seek help and find peace For help with eating disorders and body image, go to the Massachusetts Eating Disorders Association's website: www.medainc.org. Nancy Clark, MS, RD, nutritionist at SportsMedicine Associates (617-739-2003) in Brookline MA, is author of Nancy Clark's Sports Nutrition Guidebook and her Food Guide for Marathoners: Tips for Everyday Champions ($20), available in our Merchandise section.
Jeff’s Picks May 18 – Bay to Breakers http://www.baytobreakers.com/
June 14 – Jeff
Galloway’s Running School in Dallas, Cooper Aerobics Institute August 23 – Crim Festival of Races http://www.crim.org/ September 7 – Chicago Half Marathon http://www.chicagohalfmarathon.com/
October 11 – Akron Marathon - http://www.akronmarathon.org/ November 3 – Athens Marathon - http://athensmarathon.com/ December 6 – Enmark Savannah River Bridge Run 5K & 10K http://active.com/event_detail.cfm?event_id=1041897
From Runner’s World Amby Burfoot explains the difference in easy-run risk, marathon-run risk and lifetime risk. He sums up with “Cardiologist-marathoner Paul Thompson, M.D., has a succinct way of phrasing the risk-benefit of exercise: “If your only goal is to survive the next hour of your life, you should get into bed . . . alone,” he says. “But if your goal is to live a long, healthy life, then get some exercise for the next hour." From Runner’s World, June 2003, p. 22
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