Another great article from Runner's World that I thought I would pass along. I'd love to know your thoughts on this. Personally, I only drink the full on Gatorade (nothing else) when I've got more than 8 miles to crank out. Otherwise I'm drinking water or my new favorite, G2.
Sports Beverages: Help, Harm, or Hype?
The market is inundated with beverage choices advertised to athletes: caffeinated, with amino acids, taurine, vitamins, minerals, etc. Necessary or not? Let's examine more closely.
What are the benefits of a sports drink and why choose one?
1) They provide fluid. And as a runner, you lose fluid through sweat, and being inadequately hydrated will decrease strength, speed, and stamina, as well as increase the perceived effort of exertion.
2) They provide carbohydrates to exercising muscles during activity, and also help fluid to empty more rapidly from the stomach.
3) They provide sodium, which can help to maintain fluid balance within and between cells.
But manufacturers have been adding lots of other bells and whistles, which can introduce complications. For instance...
Protein, which can delay gastric emptying. (Even though some studies show that the branched chain amino acids may delay central fatigue, the protein added to beverages may have a longer gastric emptying time and may cause digestive distress in some people.)
Caffeine, which may have an ergogenic (performance-enhancing effect) by increasing mental focus and expediting use of free fatty acids as a fuel source earlier in exercise, therefore sparing muscle glycogen -- but this is most likely to be benefical before, not during, runs. And for those who are caffeine-sensitive, the stimulant effect may not enhance performance.
Vitamins and minerals. Most drinks that contain micronutrients have only select vitamins or minerals, not all of them, so these products are not a substitute for a daily supplement. And vitamins and minerals are not a source of energy; therefore you really won't notice any difference in performance while running, although your wallet will be lighter because these products aren't cheap.
So what should you do?
Look for a product with 14-15 grams of carbohydrate per 8 ounces. More is too concentrated and will take too long to leave your stomach. If you are calorie conscious, there are some that have 7 grams of carbohydrate per 8 ounces.
Look for a product with about 110 milligrams of sodium per 8 ounces. Less is not enough. And sodium is the bigger factor here, as the body loses more sodium than potassium during exercise.
Don't worry so much about the caffeine, amino acids, or vitamins and minerals.
Have your latte or cup of joe, eat a turkey or veggie burger to get the amino acids, and if you are worried about your micronutrients, take a daily multivitamin-mineral supplement. In the long run, it will cost you less and you'll be better nourished!
Leslie
Thursday, March 19, 2009
Monday, March 9, 2009
Bummer
SOOoo... I have runner's knee. That's not an official diagnosis, seeing as how I have not been to the Dr yet, but from my online research, that is what I am convinced is wrong with my right knee. I am SUPER bummed. I was pretty much 1/2 way through my marathon training, and things were going SO great. The biggest thing is that I felt like I was on the brink of making my easy pace an entire minute faster than what it previously was, and had been holding an uncomfortable, focused pace for about 7-8 miles . I was consistent and strong and working really hard... AND losing weight! I was on a roll!
As I mentioned before, I have been battling shin splints, and I felt like I was just barely staying on top of them, with icing and TONS of stretching. Well, a little over a week ago, I came home from a Friday run and didn't have time to stretch. BAD IDEA! The next day I went out for a 12 miler and felt good for the first 6 or 7 miles, but then my knee started to nag a little. By mile 8, it was so bad that I had to stop. I have NEVER had to stop because of pain. I mean, I've stopped out of laziness and all that good stuff, but never because I absolutely couldn't run another step. It was sad. Especially since I was in the middle of central park, and had no phone or money, and had to walk about 2-3 miles back home. It took awhile, and it was cold. What I think happened, is that my shins and calves were so tight, that they were getting moved out of place, and it is only natural to take other things out of alignment along with it, as they are all connected. That, along with the need for new shoes, running on uneven paths, and probably a little overuse... I'm sure they are all to blame, and can all be causes of runner's knee (which basically means that my knee is out of alignment and rubbing against the cartilage). The weird thing is that I hadn't had any knee pain while running. It was very all of the sudden.
It took about a week of icing and ibu profin for it to feel good just walking on it. I can now walk without any pain, even when going down hill. I decided to try a run on Saturday, and was feeling very optimistic, but once I started running... pain. I only lasted about 1/2 a mile. So, my marathon training is officially on hold as of right now. I will be hittin' the pool to keep up some level of fitness, and when I do start running again, I think it is going to have to be on the treadmill for a while, as downhills are what really make it worse. I am hoping that it will only be a couple more weeks that I will be out, but that is just enough time to make doing a May 3rd marathon pretty much out of the picture. We'll see though. The good news though, is that if I indeed can't do the marathon, then I will be able to do this half marathon that I wasn't going to be able to do, as it is one week before the marathon.
Anyway... just wanted to share my sadness with everyone. If you have any advice, please send it my way!
Wednesday, March 4, 2009
Where I Learned To Run
Yep, this little trail. Steven's Creek Trail in Mountain View, CA. I'm traveling 2,800 miles this weekend to visit it and run it and love it. My first memories of this trail were with Jeni in 2004. We'd wake up early or wait till 5 in the afternoon to huff our way up and down the trail grinning from ear to ear after a great 3 miler or 4 miler. Then our runs became 5 milers and 6 milers, and the trail unfolded for us even more taking us out to the bay and back. Ah, I love this trail. I've spent long hours with dear friends on cold mornings, rainy afternoons, fiery evenings, and everything in between. So yes, I love this trail and I can't wait to see it again this Saturday.Where was your first run?
Friday, February 20, 2009
Holy Crap That's Cute
Perusing the web this morning and found this. A little expensive? Probably. Super cute, yes?So I want to know if anyone's found some cute running stuff lately ... I'm feeling the urge to update my workout wardrobe. :)
2.24.09 UPDATE from IVEE (they sent me an email):
At a glance, IVEE products might look more pricy than some other sportswear brands. However, IVEE is made with premium Supplex/Lycra, which has a soft cotton feel, but offers quick wicking feature and form fitting at the same time. Compare to garments made with cheaper fabrics, such as cotton, polyester or nylon, IVEE apparels will still look new after many washes and stay in your wardrobe longer. And most of all, we are dedicated to create fashionable and elegant styles that be sure to make you stand out whether you are running on the road or training in the gym.
So there you go!
They're offering 10% off online orders right now ... use the code HW34.
Wednesday, February 18, 2009
Running on a Budget
Great article from Runner's World. Tough times for many Americans ... but keep running!
Running on a Budget
Coach Jenny, I was laid off a few weeks ago and find that my running has been a life saver. I know you know this but it really helps keep me positive, focused, and hopeful. My question: Do you have any tips for ways I can run on a budget? I know it is a rather inexpensive sport in comparison to others, but races, gear, and apparel have found their way into my budget every year and I'm looking for ways I can cut back but still enjoy my running life! - Janet
I'm sorry to hear that you lost your job, Janet. But I'm happy to read that you are continuing to run. It is a very effective way to deal with the stresses of losing your job and it can really help you cope while you work your way through this valley. Thank you for sharing with us. I have a feeling there are a lot of other runners out there who are going through a similar experience. Here are a few tips that can keep you running on a budget. I'm hoping others will post their ideas as well.
Make a plan. Like training, it is just as important to make a financial plan (budget) for the year. By doing so, you can find ways to reduce your living expenses and carve out money to preserve your running career. Plus, when you put things down on paper, it is easier to see what you have and develop a plan.
Use your running shoes only for your runs. Mark the date you purchased and started to use them on the inside of the shoe to keep track of the mileage. You will get more mileage out of each pair and they will last longer. Put a freeze on buying new apparel and gear. All you really need is a good pair of fitted shoes (and bra) to keep running. Everything else can wait until you're employed again.
Buy local. Avoid running in old shoes, as it can increase your risk of injury which can cost money down the road in medical bills. Create a relationship with your local running specialty shop and talk to them about your situation. Ask them about deals they may have on returned shoes or upcoming sales. You may be surprised at their willingness to help keep you running. Most store owners are in it for the passion and want to help.
Run local. Identify one or two target races for the year and consider running local events. Talk to the race director about volunteering and bartering for your race fees. Many directors need help organizing the event and at expos and packet pick-up. It's the perfect way to support your local running community and continue to race!
Join a club, training group or running specialty store. Most stores offer free weekly group runs. You may have a small upfront fee to join the clubs and training programs, but you'll benefit from months of group training and other perks like networking with other runners for possible employment opportunities.
Join a charity training program. Many charities like Team in Training and Team McGraw offer a comprehensive training program for endurance races, travel, and hotel in exchange for raising funds for their cause.
Finally, don't be afraid to talk things through with your family, friends, and running buddies. You never know what may come of the conversation and it sure helps calm the soul. Hang in there, and keep running.
Happy Trails,
Coach Jenny Hadfield
Running on a Budget
Coach Jenny, I was laid off a few weeks ago and find that my running has been a life saver. I know you know this but it really helps keep me positive, focused, and hopeful. My question: Do you have any tips for ways I can run on a budget? I know it is a rather inexpensive sport in comparison to others, but races, gear, and apparel have found their way into my budget every year and I'm looking for ways I can cut back but still enjoy my running life! - Janet
I'm sorry to hear that you lost your job, Janet. But I'm happy to read that you are continuing to run. It is a very effective way to deal with the stresses of losing your job and it can really help you cope while you work your way through this valley. Thank you for sharing with us. I have a feeling there are a lot of other runners out there who are going through a similar experience. Here are a few tips that can keep you running on a budget. I'm hoping others will post their ideas as well.
Make a plan. Like training, it is just as important to make a financial plan (budget) for the year. By doing so, you can find ways to reduce your living expenses and carve out money to preserve your running career. Plus, when you put things down on paper, it is easier to see what you have and develop a plan.
Use your running shoes only for your runs. Mark the date you purchased and started to use them on the inside of the shoe to keep track of the mileage. You will get more mileage out of each pair and they will last longer. Put a freeze on buying new apparel and gear. All you really need is a good pair of fitted shoes (and bra) to keep running. Everything else can wait until you're employed again.
Buy local. Avoid running in old shoes, as it can increase your risk of injury which can cost money down the road in medical bills. Create a relationship with your local running specialty shop and talk to them about your situation. Ask them about deals they may have on returned shoes or upcoming sales. You may be surprised at their willingness to help keep you running. Most store owners are in it for the passion and want to help.
Run local. Identify one or two target races for the year and consider running local events. Talk to the race director about volunteering and bartering for your race fees. Many directors need help organizing the event and at expos and packet pick-up. It's the perfect way to support your local running community and continue to race!
Join a club, training group or running specialty store. Most stores offer free weekly group runs. You may have a small upfront fee to join the clubs and training programs, but you'll benefit from months of group training and other perks like networking with other runners for possible employment opportunities.
Join a charity training program. Many charities like Team in Training and Team McGraw offer a comprehensive training program for endurance races, travel, and hotel in exchange for raising funds for their cause.
Finally, don't be afraid to talk things through with your family, friends, and running buddies. You never know what may come of the conversation and it sure helps calm the soul. Hang in there, and keep running.
Happy Trails,
Coach Jenny Hadfield
Friday, February 13, 2009
What I have learned about running in Manhattan...
... is that there is no such thing as a flat run. Honestly, the only flat place to run (that I know of) is the Jackie Onassis running track in Central Park, and unfortunately, it's a little on the icy side right now, and seeing as how I'd rather not break my ankle, I steer clear. For some reason, I thought that NY would be super flat, but I was wrong. Oh well. I know it will only make me stronger. I love hills for this reason, as well as the fact that it forces me into this super focused groove, where I feel like I could go on forever. But... they are tough. It makes me a little nervous to think that all of my long runs will be filled with consistent rolling hills, and some of those hills in Central Park are long and brutal. Well, I guess if I can run 20 miles on rolling hills, I should be able to do reasonably well running 26.2 miles on a mostly flat course.
I have also learned that really cold weather + hills = tight calves and shin splints. As a result, I have become a stretching fool. But as a reward for all my stretching, I get my 2 and a half year old asking me, when I walk in the door from a run, "mommy's gonna stretch?" He then proceeds to stretch with me. It's pretty darn cute. Something else I have learned about running in the cold, is that when you run outside in literally freezing weather for an hour, the heat in your body from the run only lasts for about 5 minutes after you finish, and then after that, your core temperature drops really fast until you find yourself chilled to the bone and shivering in your warm house, and you have to take a really long, HOT bath to warm up again. Also, if you don't have warm running tights, your butt is never warm.
But on the plus side... it is beautiful. Living in NY is still very surreal to me, so being able to run through Riverside Park and Central Park, or along beautiful neighborhood streets, is so awesome. Everywhere looks like something you would see in a movie, and I love it. Running in NY makes me feel like I am a part of something, even though I'm really not. But, just the same, it is so cool to run through the city and think that I get to call this place home.
Anyway... so there you go... some nice random facts about running in NY, just in case you were planning on coming to visit sometime soon! ;) In which case, I should tell you about some cool races coming up...
The Long Island Marathon, on May 3rd, which also has a half marathon at the same time. (This is the Marathon that I am doing)
and the More Magazine half Marathon, on April 26th, which is an all women's race. It's a really popular race and is supposed to be super fun.
I have also learned that really cold weather + hills = tight calves and shin splints. As a result, I have become a stretching fool. But as a reward for all my stretching, I get my 2 and a half year old asking me, when I walk in the door from a run, "mommy's gonna stretch?" He then proceeds to stretch with me. It's pretty darn cute. Something else I have learned about running in the cold, is that when you run outside in literally freezing weather for an hour, the heat in your body from the run only lasts for about 5 minutes after you finish, and then after that, your core temperature drops really fast until you find yourself chilled to the bone and shivering in your warm house, and you have to take a really long, HOT bath to warm up again. Also, if you don't have warm running tights, your butt is never warm.
But on the plus side... it is beautiful. Living in NY is still very surreal to me, so being able to run through Riverside Park and Central Park, or along beautiful neighborhood streets, is so awesome. Everywhere looks like something you would see in a movie, and I love it. Running in NY makes me feel like I am a part of something, even though I'm really not. But, just the same, it is so cool to run through the city and think that I get to call this place home.
Anyway... so there you go... some nice random facts about running in NY, just in case you were planning on coming to visit sometime soon! ;) In which case, I should tell you about some cool races coming up...
The Long Island Marathon, on May 3rd, which also has a half marathon at the same time. (This is the Marathon that I am doing)
and the More Magazine half Marathon, on April 26th, which is an all women's race. It's a really popular race and is supposed to be super fun.
Wednesday, February 4, 2009
Subscribe to:
Posts (Atom)