Here is a great parody of a typical conversation between a runner and a non-runner:
A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.
How to Lose Weight by Running
Many people start running because they want to lose weight. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop kilos. A 70kg person will burn approximately 100 calories per 1.5km when running.
Healthy Eating is the First Step
If you hope to lose weight by running, keep in mind that you’ll only shed kg if you burn more calories than you consume. To lose a kg, you have to burn, through exercise or life functions, about 7500 calories. So you’ll need to combine running with a healthy diet. Runners do have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains, fruits, and vegetables.
One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight, despite their regular training. One way to prevent “stealth calorie” consumption or mindless eating is to write everything you’re eating in a journal for a few weeks. Seeing a record of your food intake will help you see where your diet needs improvement. It will also keep you on track because you’ll think twice before putting that chocolate-covered donut in your mouth.
I’m training for a marathon. When do I need to eat during my long runs? And what should I eat during long runs?
Answer: When you run for under 90 minutes, most of your energy comes from stored muscle glycogen. If you’re running for longer than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored muscle glycogen gets depleted. Fueling with carbs during your longer runs will prevent you from running out of energy and help boost your performance.
One way to get carbs on the run is through sports drinks. Solid foods can be tolerated, but they need to be small and easy to digest. There are numerous products on the market, such as energy gels, bars, and even sports jelly beans, designed for long-distance runners to eat on the run. Some runners prefer to eat pretzels or sugary candy such as gummy bears or candy corn. Start experimenting with different foods, gels, and bars on your long runs to see what you prefer.
So how much do you need to eat on the run? A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you carry an extra one or two gels (or other food). If you feel hungry or low on energy, you can definitely consume calories “off-schedule”.
After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.
You’ll want to consume primarily carbs, but don’t ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Clif bars or Power bars, are healthy options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.
If you feel like you can’t stomach solid food immediately after a run, try drinking some chocolate milk. Chocolate milk provides plenty of protein, carbohydrates and B vitamins —- making it a great recovery drink. And cold chocolate milk tastes pretty refreshing after a run.
For a runner to reach his or her potential he or she must develop a training program that incorporates training methods such as proper base building, threshold workouts (tempo runs), and speed workouts (intervals). However, one of the most important parts of an effective training program is when a runner’s body is seemingly doing nothing at all: when it is sleeping.
Sleep is often overlooked by runners, but it is so important in preventing injury and building muscle. Getting at least eight hours of sleep a night is one of the first things to try when a runner experiences problems with injuries or endurance. By staying up late and not sleeping properly a runner makes it impossible for the body to adequately repair itself.
There is no muscle growth during training workouts. In fact, after a hard speed session or long run, the muscles are actually broken down and contain small micro tears. The body has the ability to repair the muscle and actually make it stronger so that it can withstand future workouts. However, this rebuilding occurs primarily during sleep.
When sleeping, the body’s temperature and heart lowers and the entire body enters a stage of relaxation. During the deepest stage of sleep, which is called rapid eye movement (REM), the body releases growth hormones to repair muscle tissue. The muscles are paralyzed during this time to allow maximum repair.
If you carefully study the photograph above of our current Club Champion, you will notice that the subject has all of the described symptoms:
• Heart Beat & Body Temperature has lowered
• Body has reached the Relaxed State
• Paralysis stage has set in
• Growth Hormones have released
• Muscle tissue is well on the way to being repaired.
When you begin a run, you should feel neither starved nor full. You don’t want to eat immediately before running because it may lead to cramping. Running on an empty stomach may cause you to run out of energy. Your best bet is to eat a light snack or meal about 1 1/2 to 2 hours before you start running.
Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress .
TOXINS & BREAST CANCER
I thought this was certainly worth passing on. This is such a touchy matter that we should take notice and be more aware of the things we use.
Please read this: When we were in the Oncology unit with mum, the nurses there were using stainless steel drink flasks and we asked them why, we were given a similar
explanation to the following….. Bottled water in your car is very dangerous!
On the Ellen show, Sheryl Crow said that this is what caused her breast cancer.
It has been identified as the most common cause of the high levels of dioxin in breast cancer tissue.
Sheryl Crow’s oncologist told her: Women should not drink bottled water that has been left in a car. The heat reacts with the chemicals in the plastic of the bottle which releases dioxin into the water. Dioxin is a toxin increasingly found in breast cancer tissue.
So please be careful and Do Not drink bottled water that has been left in a car.
Pass this on to all the women in your life. This information is the kind we need to know that just might save us! Use a stainless steel canteen or a glass bottle instead of plastic!
LET EVERYONE WHO HAS A WIFE / GIRLFRIEND / MUM /DAUGHTER KNOW PLEASE!
This information is also being circulated at Walter Reed Army Medical Centre.
No plastic containers in microwave.
No water bottles in freezer
No plastic wrap in microwave.
Dioxin chemicals causes cancer, especially breast cancer.
Dioxins are highly poisonous to the cells of our bodies.
Don’t freeze your plastic bottles with water in them as this releases dioxins from the plastic.
Recently, Edward Fujimoto, Wellness Program Manager at Castle Hospital, was on a TV program to explain this health hazard.
He talked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers. This especially applies to foods that contain fat.
He said that the combination of fat, high heat and plastic releases dioxin into the body.
Instead, he recommends using glass, such as Corning Ware, Pyrex or ceramic containers for heating food. You get the same results, only without the dioxin.
So, such things as TV dinners, instant soups, etc., should be removed from the container and heated in something else.
Paper isn’t bad but you don’t know what is in the paper. It’s just safer to use tempered glass, Corning Ware, etc.
He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons.
He also pointed out that plastic wrap, such as Saran wrap (Gladwrap), is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead.
You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you’ll feel weak and fatigued, especially when you run. Men should aim for 8 mg of iron a day, and women need 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.