by Jim Brewster

Nutritional Considerations

A runner's diet is critical to achieving peak performance. The needs of a runner, or any endurance athlete, differ considerably from those athletes involved in more anaerobic sports. Carbohydrates, which need to be controlled by such athletes as bodybuilders, are more of a cornerstone necessity for the runner. Carbohydrates are the fuel of the body and as such are required in adequate amounts to allow peak performance. Having said that, it doesn't mean I've just given you an excuse to eat all the carbs you could ever want! The type of running you do – casual short-distance, more intense marathons, bi or triathlete events, determine your nutritional needs.

Casual runners who may only run 2-3 miles a few times a week do not need to worry about things like carb loading. The first question to ask yourself is what is your goal?  Most likely fat loss is in there somewhere which would require a more disciplined approach to your carbohydrate intake. Running a marathon? Now this is entirely different! All runners need to follow a balanced, healthy diet and the importance of protein cannot be overlooked, but carbohydrate manipulation comes into play in this situation. In the days leading up to your event you should carb load by aiming for a 65% carbohydrate intake without increasing total calories.  Also, keep your water intake high and don't forget to get in some protein!

Pre-event nutrition:

When you are ready to begin a run, you shouldn't be starving or full.  Eating immediately before running is a bad idea because it may lead to cramping. At the same time, running on an empty stomach can impact your energy levels. The best thing to do is to eat a light snack or meal about 1 1/2 to 2 hours before you start running, 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 (such as a CocoChia); or a bowl of cold cereal with a cup of milk. Stay away from rich, high fat or high fiber foods, as they can cause gastrointestinal distress.

Proper Hydration is Critical

Hydration is also critical for any type of runner.  Drink a lot of water in the days leading up to your run, on the day of the run or event about an hour before you start, try to drink 16 to 24 ounces of water or a non-caffeinated sports drink like Accelerade by Pacific Health Labs. Stop drinking at that point, so you don't have to go to the bathroom during your run. To make sure you're hydrated before you start running, it is recommended that you drink another 4 to 8 ounces right before you start.  As far as water intake during your runs, you should take in 6 to 8 ounces of water every 20 minutes while you run. During longer runs (90 minutes or more), some of your intake should be from a sports drink (like Gatorade or Accelerade) to replace lost sodium and other minerals (electrolytes). If you don't have access to water on your running routes, you can carry your own with you. However, if you're running in a race they typically have water stops along the course.

Do you know your Sweat Rate?

To determine how much liquid to take in during a run or race, you'll need to know your sweat rate, and that can vary between 1 to 4 quarts per hour. Weigh yourself before a timed training run, and weigh yourself again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your liquid requirements during a run or race. For example, if you lose 2 pounds during an hour-long run, that's 2 pints or 32 ounces. So you would need 8 ounces of water or sports drink every 15 minutes. Also, remember to re-hydrate with water or a sports drink after you run. You should drink 20 to 24 fl oz. of water for every pound lost.

Conditioning

Developing the skill, strength and endurance of a good runner while keeping your knees, ankles, hips and hamstrings injury-free requires a well thought out training program. The type of program depends on what level of runner you are. Let's look at road time first. The majority of runners average 16 to 20 miles per week. If this is you, use the following runs per week:

·        One long run of around eight miles

·        One medium run of five to six miles that includes quality running. Quality in this sense means a run that involves more effort than the others. This could include cruise intervals, tempo runs, track intervals, and some hill work (definitions will be provide shortly)

·        Two or three shorter runs of two to four miles, done at a comfortable pace

·        Two or three days of rest. Never forget the importance of recovery

All of that should add up to about 20 miles of running.

Each runner should adapt the basic seven-day-per-week running program to their level of strength and endurance.

For more advanced runners, the only change would be quantity. The long runs can become longer. Rest days can be an easy hour run, and moderate days can be 12 to 15 miles. A hard day can be 15 to 20 miles with a variety of quality worked in.

A beginning runner, on the other hand, should start off with walking and, after a couple of weeks, alternate between walking and jogging. After a couple more weeks, alternate walking and running and work up to a steady run over a period of about two months.

As with all workouts, it's important to get your blood flowing and your muscles ready with a proper warm-up to prevent injury. Stretching both before and after is a good idea: stretch your thighs, hamstrings, calves, ankles and lower back. I would add in a brief upper body stretch as well: upper back, shoulders and chest.

Definitions of the terms referred to above:

Intervals - These are periods of hard running alternated with easier "rest" periods of jogging. They are common as a fat burning tool. Hard running periods can be from 30 seconds to five minutes, and rest periods should be about half the time of the hard-run intervals. This is something you may have to build up to over time, depending on your experience.

Cruise intervals - You'll want a good grasp on your speed and endurance for this. Run for a period at a pace that is 15 to 20 seconds per mile slower than your ten-kilometer race pace; then jog for a period 20 to 30 percent as long (for example, ten minutes of running, two minutes of jogging). Do three or four, consecutively. The point of this is to raise the level lactic acid begins to build up in your blood, thus increasing endurance. Increase distance, but not speed, as the training gets comfortable. 

Tempo runs - After warming up, run for 15 to 30 minutes at a pace 20 to 30 seconds slower per mile than your ten-kilometer pace. The object is the same as with cruise intervals.

Hill work - Run up hills at 85 to 90 percent effort, then jog down as a rest; repeat several times. The uphill part should take from 30 seconds to five minutes, and the recovery (downhill) portion 1½ to 2 times longer. You may want to add a 30- to 60-second surge in the middle of the downhill portion. The object is to increase your efficiency at running hills.

Strength Training

Finally you should supplement your running workout with strength training.

Lift weights like you're a runner; not like a bodybuilder or power lifter. You're not trying to add 50 pounds to your bench press.

Sample Program:

Warm ups! 3 easy sets of the first exercise, 12-15 reps.

Squats – yes, squats: they are great for total leg power – 2 sets of 12 reps again using a weight that is moderate (remember, you're not a power lifter), such as 65% of your 1RM as suggested by some authorities.

Lunges – 3 sets of 10-12 reps, using a moderate weight. This is good for leg power and thrust.

Leg curls – 2 sets of 15 reps.  You want total leg strength and balance – underdeveloped hamstrings can lead to injury.

Deadlifts – only 1 set of 10-12 reps is necessary since you're also doing squats. Yet, this is a great overall exercise -especially for the core.

Calf raises – both seated and standing, two sets of each for 25 reps.

Bench press – to keep your upper body in shape, 2 sets of 10 reps.

Crunches -2 sets of 25 reps.

Oblique crunches – 2 sets of 15 reps.

This is a basic full body program, something that in this case makes sense. You can add more balance to this if you want by adding a shoulder exercise (overhead press), a triceps exercise (close grip bench press) and a bicep exercise (close grip chins).

7 Essential Supplements for Runners:

The use of supplements is meant to enhance your training efforts, in many cases they will allow you to move up to the next level. Having said that, they are not meant to replace a well balanced diet, they are meant to “supplement” it.

1) Energy drinks based around carbohydrates. I would not advise something like NO-Explode with all the caffeine. There's nothing wrong with caffeine but there's everything wrong with being shaky and jittery while trying to run. Products like Accelerade make more sense as they supply carbs and a small amount of protein. For post workout I would suggest Endurox R4 or a similar drink.

2) Creatine –this is not always talked about because of its effect on muscle size and strength. However, creatine also increases the work output of the muscles, something that can be crucial during a long run.

3) Protein – No matter what sport you do, you want to keep lean muscle. Protein is the key: I would suggest 1 gram of protein per pound of body-weight especially if you do strength training. Time your protein so you're taking in a protein source every 3 hours.

4) Multi- a good multiple vitamin insures no nutritional deficiencies: magnesium is tied into nerve transmission and muscular contraction, B-12 and iron are involved with energy and red blood cell production as just two examples. Why take a chance? Pick one with a complete nutrient profile, one that is all natural and preferably capsules for better absorption.

5) Joint products – it's never too soon to worry about your joint health. A good combination of glucosamine/chondrotin and msm (1500mg/1200mg/500mg) can help prevent future joint problems.

6) Add a fish oil product to this (950 total mg of the Omega 3 fatty acids) for lubrication of the joints.

7) Bars and gels – CocoChia bar, Honey Stinger Bar, Accel gel are all good choices. They are very important during your event to maintain energy.

This is a basic guide to the fundamentals of running. You can email me with any questions: sb5660@windstrem.net.