Training Tip’s

Nutrition and Endurance

By Jenn Knore

Our nutrition is a critical, and typically overlooked, piece of our training, but as we are hitting the longer distances, it’s even more important to be keeping an eye on what we’re putting into our bodies.  In years of running, I can absolutely attest that my nutrition was an integral part of how I felt before, during, and after my runs.  One article has key information on big mistakes people make in their prerace eating habits.

http://www.runnersworld.com/article/0,7120,s6-242-301–12845-0,00.html

The other article has some great ideas on actual things to eat that get the right nutrients into your body…and there are many choices so you can get variety instead of eating the same old boring stuff

http://www.runnersworld.com/article/0,7120,s6-242-304–7771-2-1X3-3,00.html

From Julie Carter

Running with Endurance

1. Eat oatmeal or applesauce 30 minutes to an hour before your run if it’s a distance over 3 miles & eat protein afterwards

2. Stretch before (not too much, but enough)

3. Praise the Lord as you go – it builds you up & Pray for others – it builds them up

4. Cool down and stretch after your run (again, don’t over do it)

5. Drink water!  All the time!  Not just before, during & after your run. WATER! WATER! WATER!

From RunnersWorld.com

Common Running Problems

THE FIX IS IN

Easy solutions to common running problems.

By Jeff Galloway
PUBLISHED 07/01/2008

Problem: Losing Motivation
Easy Fix: Make It Fun

Keep training fun by joining up with other runners who run at the same pace or slower. Pick a race to train for–like a 5-K, 10-K, or half-marathon–and mark it on the calendar. Putting your goals in writing will help keep your training focused.

Problem: Huffing and Puffing
Easy Fix: Start slowly

Many runners err by going out too fast. A starting pace that’s even a few seconds too speedy can lead to major discomfort. If you’re out of breath even after an easy run, slow down the first miles of your next run by one to two minutes per mile. There’s no such thing as taking it too slowly from the start.

Problem: Slowing Down
Easy Fix: Adjust Your Pace

If you start slowly and still slow down, heat could be the culprit: It’s much harder to run as temps climb because the body spends energy trying to cool down, and oxygen and blood don’t flow to muscles as efficiently. Slow down by 30 seconds per mile for every five degrees above 60.

Problem: Walking from Fatigue
Easy Fix: Walk Earlier

Walk breaks erase almost all the fatigue of a run if you take them from the first minute or two. Use the run-walk-run strategy before you’re tired, and you can stay strong to the end. Walk breaks help reduce breakdown of muscles, so they recover faster.