FOOD FOR THOUGHT

I thought this article was really good. Straight forward and doable! I've added some of my comments and suggestions to this article. I am not the best eater, but am always striving to make improvements!

Mark Bittman offers eight new rules for healthy eating.

By Mark Bittman
From the October 2009 issue of Runner's World

Eat what you like, but think about proportion

Americans eat more doughnuts, soda, and chips than real food. While you should continue to eat the foods you like, eat them moderately and concentrate the majority of your diet on foods that are naturally low in calories (low-fat junk foods can be pretty high in calories, and even low-calorie junk foods add up quickly, too). Don't fall into the trap of thinking about foods as "good" or "bad"—nothing is evil, or is going to hurt you in moderate proportions; similarly, no one food is going to save you.

Make it Happen So how do you find the right proportion? For me, it means eating loads of fruits, vegetables, grains, and nuts during the day, and saving meat, processed foods, and desserts for dinnertime. Maybe this method will work for you, too, or maybe you'll find you need a tiny bit of dessert after another meal, or you get less hungry if you have high-protein eggs or other meat with breakfast and not dinner. The key is to experiment until you find what works best for you. [Yes! For me, if I have extra protein with breakfast it helps me crave sugar less during the day! Also, if I have a tiny bit of dessert after lunch and dinner, I am less likely to binge on chocolate! - L]

Think plants first

You cannot go wrong relying on vegetables, fruits, nuts, and beans. In general, they contain far fewer calories per ounce than anything else, along with nutrients that runners need. Iron, for example, which helps runners sustain energy and fights fatigue, is found in spinach, green peas, broccoli, kidney beans, and chickpeas—all of which also provide more protein per calorie than animal products (per calorie, cooked spinach has more than twice as much protein as a cheeseburger). Even those plant foods that are relatively high in fat and calories, like avocados and nuts, contain the sort of fat that should be in our diets (namely, mono- and polyunsaturated, which are actually good for your joints—good news for runners) and minimal saturated fat, the unhealthy kind that's been linked to increases in the risk of heart disease.

Make it Happen Set goals that are going to help you cut back on animal products, processed foods, and junk foods—as well as help you load up on vegetables, fruits, nuts, and beans. Here are a few easy changes to incorporate into your routine: Try adding a salad to dinner every night, or going completely vegetarian once a week. I keep a bag of superportable nuts and dried fruit in my desk drawer at work all the time so I don't reach for a bag of chips or an energy bar out of laziness. [I have made the goal to each vegetarian 2x a week - to do it the easy way, you can buy the "fake meats" then use those instead of real meat in your favorite recipe. - L]
Start shopping and start cooking

It's impossible to eat well if you don't shop; it's nearly impossible to eat well if you don't cook. I'm not talking about shopping in farmer's markets (though they're great), and I'm not talking about cooking four-star meals. You should be shopping like your grandmother, which means buying ingredients that are fresh (vegetables) or naturally long-keeping (grains and beans), and cooking like, well, me, which means simply. The recipes in this story are good examples.

Make it Happen Start shopping regularly—twice a week is great (I often wear a close-fitting backpack on runs so I can pick up a few things while I'm out), but once a week will do to keep your kitchen stocked. Few runners have time to cook seven nights a week; but if you cook none now, one would be a good start, and if you cook three now, try to make it five. [I try to shop once a week, then have organic produce and groceries delivered once a week from Spud! - L]

Buy and make extra

Once you're shopping regularly, start buying and cooking in bulk. It takes just a little more time to roast or grill three pounds of vegetables than one pound.

Make it Happen Wash, prepare, and cook vegetables, beans, and grains in large quantities that will last all week. It also helps to plan for leftovers; if a recipe is for four and you're only two, that's perfect; or you can easily double recipes and freeze the remainder for a future meal—it's just a matter of thinking ahead. [Super advice! It's easier to eat healthy when it's convenient. - L]

Don't set goals you can't reach

It's just like running: If you've run a 50-minute 10-K, you wouldn't shoot for 35 minutes the next time around. If you set realistic targets and reach them easily (or at least without too much of a struggle), you're likely to move closer to your ultimate goal than if you set an unrealistic one, try to reach it all at once, and fail.

Make it Happen If you're incredibly motivated—as I was—you might cut your consumption of animal products and processed and junk foods by two-thirds. For many, that's a huge adjustment. If you are intrigued about gradually changing your diet, you might try this: Each day, eat one more piece of fruit and one more vegetable than you do now, and one less serving of processed foods than you do now; each day, eat one more serving of whole grains than you do now; and each week, eat one less serving of animal products than you do now. Take it from there. [I've been tracking my dessert and junk food consumption every day to see what I'm eating. Have not made much progress, though. :-( -L]

Ultimately, animal products are treats

USDA data shows we eat 225 pounds of meat and cheese per person every year—that's up 79 pounds per person just since the 1950s. That's way more than is good for our health. If we reduce our intake by 10 percent, that'd be a terrific first step.

Make it Happen Meat is flavorful, so think of it as a seasoning rather than the anchor of your meal. Use bacon to flavor beans and rice instead of eating a quarter pound of it at breakfast; make vegetable sauce for pasta with some meat, rather than a meat sauce; have that huge steak four times a year—not 20.

Don't worry (too much) about "nutrients"

Many runners are hypervigilant about getting a certain amount of carbs and protein in every meal. They forget that carbs are in everything; if you eat plenty of whole grains, beans, and greens, you're getting enough. Same goes for protein. The only exception is when you're in heavy training, like for a marathon. If you're seriously training, you'll want to eat some extra complex carbohydrates before most runs to make sure your energy levels are high. And throughout the day, get an extra serving or two of protein to repair your muscles from workouts.

Make it Happen Oatmeal is one of my favorite sources of complex carbohydrates, and I usually have a bowl before most runs—but any whole grain will do the trick. If you eat two servings of concentrated protein a day, you'll be fine even if you're training hard: That could be in the form of eight ounces of animal products or one serving of lean meat, fish, or poultry and one of tofu, or for that matter, peanut butter or beans. Remember, "protein" is not synonymous with "meat" or even with "animal products." Per calorie, lentils have nearly the same amount of protein as ground beef. [Greek yogurt and cottage cheese are both excellent sources of protein! -L]

Don't confuse energy bars with real food

A heavy dose of simple carbohydrates has its place in a runner's diet: namely, during a run. But for recovery, eat real food consisting of protein (preferably plant-based) and complex carbohydrates. While energy bars can be useful in a pinch, most runners mistakenly eat them in addition to—not in place of—an actual meal. [This is something I've tried to take to heart. The bars are great in a pinch, but don't think of them as a small snack, they are dense calories. I use them as a meal replacement if I'm on the road, along with a piece of fruit. -L]

Make it Happen On runs over an hour or so, make sure you have a sports drink like Gatorade or a gel out on the route to keep your energy up. Postrun, skip the 350-calorie protein bar in favor of real food—a slice of whole-grain bread smeared with your favorite nut butter and topped with sliced banana is nearly as simple and much better tasting. [Although, it's important to have recovery food within 30 minutes of a long or hard workout, and sometimes when you drive to your workout, you need to re-fuel in the car rather than waiting until you get home. But you can do that with a LUNA Bar, Mojo Bar, Z-Bar, or Baker's Breakfast Cookie (my favorites!), it does not have to be a mega-calorie protein bar. -L]


Mark Bittman, avid home cook and author of "How to Cook Everything" and "Food Matters" shares his cooking philosophy—and explains how to create healthy, tasty, and simple meals that will help you run your best.

Mastering Downhill Running

Running downhill is something I've been working on mastering this season. Typically I can get uphill pretty quickly, but people blaze by me on the dowhills. I'm braking and not using gravity to help me along. I've experimented with long strides, short strides, squatting more, leaning foward, etc. I just came upon this blog post from Bobby McGee, posted on March 11, 2010. Happy Running! - LaVonne

This week I am delving into downhill running. There’s so much to say about this topic & so many struggle to gain the full advantage of gravity in races. 1stly I used to agree that “letting go” was a good idea in short races, but now I think down hills need to be “run” to gain full advantage. It helps to push the arms out a little wider during descents for balance & stability & also to open the elbow angle somewhat, lengthening the arm lever to keep the kinetic chain intact while taking longer strides. BUT I THINK A HIGHER STRIDE RATE IS THE ANSWER – this provides more control & less fatigue.

Lean off the line of gravity as the vertical, rather than off 90* being vertical on the level.
Mid foot strikers are able to brake with the foot & shoe, while heel strikers have to control descents with the shin (decelerating the lowering of the forefoot) & quad. This accelerated eccentric contraction massively fatigues the legs & does micro damage as well. Some studies have shown for example that some 70% of quad power is lost in the 1st 6 miles of the Boston Marathon due to the extreme nature of that descent. Heel strikers tend to step out from a slope & therefore “fall” much further to impact, while a good mid foot runner (still putting the heel down after the mid foot or at the same time), steps down the hill, a more kinesthetic move, with far less quad demand & dissipation requirements.

I remember in the 90s when I was running altitude camps for Olympic hopefuls in South Africa how we used to encourage the athletes to keep their heart rates up on descents by running down as hard as they could. Just this weekend some top long course triathlon pros were telling me how high they got their heart rates when descending on the bike – working against resistance down the hills to attain maximum speed.

Now, unlike the bike, bad form/lack of skill when running down can be ruinous to back, knees, shins & quads. To become a master runner on the downs requires an assessment of your current ability – do others kick your butt on the downs & are you really uncomfortable when running down & are you really beat up afterwards? If so assess your foot strike, body alignment & the other factors I have mentioned. Then practice in a number of ways – strengthen your legs through progressively building eccentric strength with lunges, squats, static & then linear plyometrics like hops & bounds. Then gradually, with short duration, shallow, well-cushioned (read grass) hills slowly develop both your technique & functional strength. Add one progressively longer run per week on a course that goes predominantly up on the way out & down on the way back. Eventually run some unidirectional runs; some faster & others longer, downhill. Progression rates with this skill & conditioning will be slower than for normal running as is indicated by the fact that a taper for a race with a lot of downhill running requires about a week longer to taper effectively.

So learn to actually run downhill rather than hang on & survive – turn descents into a weapon in your arsenal.

Till next time.
Bobby McGee
http://www.bobbymcgee.com/

PS: My new DVD on running form & run drills (with plenty of extras) is now available, either order from my website (www.BobbyMcGee.com) or from Endurance Films at www.endurancefilms.com

How to Run Downhill

Excellent, excellent, excellent blog on running downhill from Joanna Zieger. This is something I've struggled with, and finally asked my Chi Running friends what to do. They said shorter stride, faster turnover, sit down a little. Good advice, because I was doing the exact opposite.

Check out Joanna Zieger's blog, there is some great stuff in there!

How to Run Downhill

I raced the St. Croix triathlon for the first time in 1999. I started the run neck and neck with the legendary Karen Smyers. She pulled away on the first downhill and I was never able to bridge that gap and lost the race by 40 seconds. It wasn’t until after the 2000 Olympic Marathon trials, 10 months later that I took downhill running seriously, though. A masochist designed that painful course, with undulated hills comprising the last 16 miles leading to a downhill finish. My quads quivered, protesting with every step, until at last I crossed the finish line and lay down on a cot unable to move for an hour. The soreness lasted for days and I decided, with the St. Croix triathlon looming just 2 months away, to make downhill running part of my training.

Running downhill can actually be more taxing than the grind up the hill. The inner quad (i.e. the vastus medialis, the muscle that is HUGE in cyclists) takes the brunt of downhill running, but the hips, ankles and low back are also affected. The eccentric contractions when running downhill are fighting the stretch from gravity; force on the legs is coming from two directions. Downhill running, whether it is extended amounts or just a quick burst down a steep hill, can cause lasting muscle damage.

The key to running downhill quickly without long term repercussions requires good technique and lots of practice. Most people brake when they run down a hill. Approach the hill without fear. Relax and let gravity help you. Always keep your foot plant directly under your center of mass and do not over stride. Glide smoothly down the hill with a shorter stride and higher cadence (get your cadence close to 100, which is a better way to run in general). That will shorten the length of your quadriceps muscles and minimize stress and potential muscle damage.

Incorporate hill repeats into your training, but mix it up. Choose a day where you use the uphill as “recovery” and work the downhill; this is an opportunity to execute good technique and allow you to run faster than normal. If you are running on a “rolling” course, this is also a chance to practice running well downhill. Of course, ease into this type of regimen, with just a few repeats, keep the speed restrained and start with a moderate grade, such as 2%. Over time, as your legs get used to the extra pounding, you can increase not only the length of the repeat but the grade and your pace. Let the downhills become your forte and a place to gain “free” time. Better downhill technique will translate into better overall running performance.

You can ready your body for the rigors of downhill running by doing some specific exercises in the gym or at home. Lunges, with good technique and very light dumb bells, are excellent for stability and strength building. Watch yourself in the mirror to make sure your hips stay level (http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html ). Plyometric drills, such as box jumps, hops, and bounding are also important for any runner (http://www.runningplanet.com/training/plyometrics.html).

In 2000, I returned to the St. Croix triathlon. I exited the transition to the run with Karen and an even deadlier runner, Carol Montgomery. Having spent 2 months practicing the downhills, I felt confident in my ability to run well on this hilly course. Carol made her move early and pulled ahead in the first few minutes. I trailed behind by a few seconds with Karen a few strides behind me. I knew the course well and decided to attack on an uphill and use the momentum from the downhill to extend any lead I might derive. I made my move with 2 miles to go and won the race by 25 seconds.

Training Tip: Preventing Illness

Having been sick most of December and now again in January, this was all good advice! - L

By triathlon.org, from usatriathlon.org

Nothing makes an ill triathlete as frustrated as looking out the window and watching his or her training buddies or rivals zooming past on their bikes. A gap in preparation and a blank page in the training diary can be mentally as well as physically damaging, so with this in mind ITU brings you ten tips on how to prevent colds and infection.

Tip 1: Get up to speed
The understanding of the common cold is an important part of prevention. The popular name of the illness is misleading: it's not cold that is actually responsible for infection, but viruses. These pathogens require three conditions to attack someone: firstly they must be present in sufficient numbers, secondly they must find a portal of entry into the body, and thirdly they must establish themselves locally to attack the body's immune system.

Tip 2: Stay away
In order to incur a cold you have to be in contact with the virus or bacterium for it to enter your body. Therefore, when your body's immune system needs to recover after a race or hard training session, or during a time of stress, you should avoid large crowds. Colds are especially transmitted in unventilated areas, such as buses, cinemas, nightclubs, or the endless queue at the supermarket. Stay away from sniveling or coughing people!

Tip 3: Sleep through the night
Sleep is the most important function for the body to recover and recuperate. Whoever sleeps well will reap the benefits later on, especially if they have managed to avoid coffee or other caffeine products before turning out the bedside light. Your bedroom should be well ventilated and not too warm as heated air can dry out the mucous membranes in the nose which defend the body against germs. Most people take six to nine hours of sleep per night, and average sleep requirements decrease with age.

Tip 4: Eat a balanced diet
Many of our food ingredients have a positive effect on the immune system. Vitamins A, E, beta-carotene, C, B6 and folic acid can all help the immune system function. Selenium and zinc also protect and strengthen the immune cells. Taking in food straight after exercise is also important to help the body recover and adequate hydration also affects immune response.

Tip 5: Choose the right clothing
There is a saying that there is no bad weather, only bad clothing. During the winter finding the right things to wear can be difficult. Starting off warm and ending up overheating is a common problem; especially as excess sweat can later cool quickly after exercise and weaken the immune system. Clothing should be chosen so that it keeps the athlete warm for the first ten minutes of training, and then from then on until the end of the session makes them feel pleasantly warm, but not to the point of overheating. A cap or hat keeps in the body heat, and gloves can protect the extremities.

Tip 6: Protect your lungs
The main portal of entry for the pathogens that cause colds are the mucous membranes of the upper respiratory tract. To protect yourself against the microscopic enemy you can take some small measures, such as warming up at the beginning of training, thus increasing the blood flow through the airways. Try breathing in through your nose and out through your mouth. In freezing temperatures you should also protect your airway with a scarf over his mouth and nose to avoid hypothermia. With heavy breathing the frigid air reaches deep into the respiratory tract, so you might choose to move training indoors and onto a treadmill or turbo.

Tip 7: Take a break
The highlights of the coming season are still far away so why risk training and getting an infection if you're feeling run down? Overtraining can worsen symptoms and extend recovery times, and as a worst case scenario it can damage the heart muscle. Treat yourself with care and be considerate of your body's need to rest. If you start to feel congestion, stop training or back off.

Tip 8: Recover correctly
After a training session make sure you get yourself warm and recovered as best as possible. A cool down is essential, but think about changing into dry clothing and extra layers, maybe head inside a gym or into a warm pool rather staying in the cold air. Massage will improve blood supply back to the muscles to help recovery, and go easy on the celebratory beer or wine as alcohol widens the blood vessels and increases heat loss.

Tip 9: Make use of the hot and cold
Doses of hot and cold are useful in stimulating the immune system. Sauna sessions are one of the oldest home remedies to prevent colds, although the exact mechanism is controversial. The temperature change has a positive effect on the immune status but make sure you stay hydrated throughout. If you're feeling tough then taking an ice bath increases resistance to the cold as well as helping muscle recovery. Just make sure you wrap up warm afterwards.

Tip 10: Think positively
It's not just physical stress that impacts on immune function; it's mental ones as well. Negativity, such as anger, sadness and aggressiveness can all affect the body's resistance to illness, so be prepared by looking on the bright side of life. If you're feeling down then make sure you talk to friends and try and put a smile back on your face. Do something fun and exciting if training is getting you down, remember that the 2010 season isn't for months and sometimes it's best to enjoy life away from the bike, goggles and running shoes.

Material courtesy of Frank Wechsel www.tri-mag.de

Build Your Base in 2 Weeks

By Scott Douglas
Runner's World

from active.com

Rob Wiley never worried much about how he began a new training cycle. He figured it was enough just to stay fit, running the same few miles just about every day at about the same easy pace. Then the 32-year-old project manager of Gurnee, Illinois, started working with a coach, Jenny Spangler. She had Wiley run hills and tempo runs in his base weeks, that six- to nine-week period of time before a formal training plan begins. "I thought, Why am I running hard stuff right out of the gate?" he says. The reason became apparent two months later, when he began stepping up his workouts. "I was strong," says Wiley—stronger than he had ever been entering a training season.

The experience was a revelation for Wiley. Proper base building isn't simply a matter of logging a decent number of miles, he realized. Instead, it serves as a bridge between the off-season's maintenance runs and a race-specific training program. "The purpose of base training is to prepare you for your next phase of harder, faster running," says Spangler, the 1996 U.S. Women's Olympic Marathon Trials champion. If you transition too quickly into the rigors of a training program, your ability to perform and, therefore, benefit from the work decreases while your risk of injury increases.

Because base training comes before you actually begin a training plan, it's often overlooked, says Spangler. In fact, quality work during this early phase is no less important than during your peak weeks. Faster-paced miles and the inclusion of a weekly long run increase endurance and strengthen your muscles, bones, and connective tissues. The improved fitness not only readies your body for the more intense running to come, it also allows you to safely handle tougher workouts, which increases the overall effectiveness of your entire training cycle.

Start Off Strong (Enough)

The key to successful base training is adding enough intensity to boost your fitness, but not so much that you get burned out or feel like you're training at your maximum too early. "There's no need to ever go above 95 percent of your maximum heart rate in base training," says Gordon Bakoulis, coach of Moving Comfort New York and a former 2:33 marathoner. "Fast 400 meters have no place in the base weeks."

Doing one or two quality workouts a week, such as hills, tempo runs, or fartlek sessions, will rev the cardiovascular system and stimulate the fast-twitch muscle fibers. A slightly longer run—of 45 to 90 minutes, depending on your fitness and goals—is also key. (For a two-week base-training program, see the end of this article) Sometimes, Bakoulis's athletes replace a tempo run with a race, which they don't run all out because they're not yet in peak shape. "It helps you retain the mental aspects of racing," says Bakoulis.

During base training, Spangler and Bakoulis both recommend gauging intensity by feel rather than by pace, since the number on your watch may push you to go faster than you're ready for. Gauging your effort allows you to run at the level right for that day. Plus, since much of base training takes place in the dark and cold of winter or early spring, achieving a certain pace becomes all that more difficult.

After Wiley added a few hill charges and 30-minute tempo runs to his formerly "easy" period, he ended up trimming two minutes off his half-marathon personal record. He decided to add quality runs into all his base training, and he ultimately set PRs in every distance from the 5K to the marathon. A little faster in the beginning meant a lot faster in the end.

Laying the Groundwork

Use the base-training plan below to develop endurance and strength prior to starting your next race-specific program. Follow this two-week block with one week of moderate runs. Repeat the three-week sequence two or three times for a total of six to nine weeks of base training. On tempo, hills, or fartlek days, warm up and cool down with a 10-minute easy run.

Day 1
Long run 45 to 90 minutes at what coach Jenny Spangler calls "a slight level of discomfort," or a moderate effort

Day 2
Rest, cross-train, or do a short, easy run

Day 3
Run 20 to 60 minutes at a moderate effort

Day 4
Long fartlek 3 or 4 3-minute surges at a 10-K to 10-mile effort, with 3 minutes easy running between fast segments

Day 5
Rest, cross-train, or short, easy run

Day 6
Hills 45 to 60 seconds at a hard effort; start with 4 repeats, build to 8 to 10; walk or jog downhill between repeats

Day 7
Rest

Day 8
Long run 45 to 90 minutes at an easy, conversational pace

Day 9
Rest, cross-train, or do a short, easy run

Day 10
Run 20 to 60 minutes at a moderate effort

Day 11
Short fartlek 10 to 15 minutes of 30-second to 2-minute bursts at a hard effort; recovery is equal to the duration of each fast segment

Day 12
Rest

Day 13
Rest or Run 20 to 60 minutes at a moderate effort

Day 14
Long tempo (or race): 20 to 40 minutes at half-marathon to marathon effort; 5-K or 10-K at a brisk but controlled pace.

When to Replace Your Shoes

From rei.com

If you're exercising in shoes that have passed their prime, it's OK to let them go up to shoe heaven. You can harm your feet, and possibly other areas of your body, if you continue to wear shoes that no longer offer the support they once did.

A Shoe's Life Span

As a general rule, most running and walking shoes last up to 500 miles. How and where you use your shoes could alter that number. For example, pavement wears down shoes faster than a track, a trail or gravel. Also keep in mind that shoes with an EVA midsole tend to wear down faster than shoes with a polyurethane midsole.

How to Tell

Here are three guides for determining when you need new shoes.

Do the Press Test

To determine if the midsoles of your shoes are compressed and are no longer providing cushioning, do the press test. Using your thumb, push on the outsole upward into the midsole. With new shoes, it should be easy to see the midsole compress into lines or wrinkles. As the shoe wears down, the midsole compresses less with the same amount of pressure. When the midsole shows heavy compression lines and the press test reveals a minimal amount of compression, there is little or no cushioning left.

Examine How Your Shoes Look

Don't worry about how dirty they are. That's a good thing. It means you've been using them. What you should be concerned with is general wear and tear. Take a look at your shoes. Are the heels stretched out? Are places on the outsoles worn down? Can you see how the shoes have molded to your foot? These are all signs of excessive wear.

Pay Attention To How They Feel

Your body will know when there is little or no cushioning left in your shoes. If you notice any aches or pains in your feet, legs, knees, hips or back after you've worn your shoes, it's a good sign that you need a new pair. Other signs include friction or blisters in unexpected places, which means your shoes have stretched and your feet are moving around too much.

Make Your Shoes Last Longer

Here are some tips for increasing your shoes' life span.

Rotate Two Pairs of Shoes

It's a good idea to have two or three pairs of walking or running shoes that you can alternate using. You'll find they'll last much longer in the long run—or walk, as the case may be.

Take Them Off Properly

If you take off your shoes properly—by unlacing them and removing them with your hand instead of kicking your shoe off with the other foot—they'll last much longer.

Use Them Just for Exercise

Wearing your exercise shoes around the house or around town will wear them down more quickly. Save your running or walking shoes for exercise.

BACK IN ACTION

I totally believe in having a strong back. It seems like most of us athletes have back problems, including me. Plus, in looking at my running form, my posture is the first thing I started working on, and a weak back is definitely a limiter. This article has some good exercises for addressing this. -L

Five essential exercises for improving your posture--and your running.

By Clint Verran

PUBLISHED 10/01/2003 runnersworld.com

When your lower-back muscles are weak, lots of bad things can happen. Nagging pain, for one. Then there's bad posture, and sub-par running. To keep this critical "core" area healthy and strong, you need to strengthen and stretch the erector spinae muscle group (see opposite page). The following five exercises, done two or three times a week, will do just that. The entire session should take you no more than 10 minutes--and could save you from a lifetime of problems.

1. Back Extensions:

Lie on your stomach on a weight bench. Move forward so your hips are at the edge of the bench, and your torso is hanging over. Have a partner hold your ankles. Keeping your body straight, cross your arms behind your neck, and slowly bend forward at the waist as far as you can while keeping your back flat. Slowly raise your torso until your legs and upper body are in a straight line again. Do not arch your back upward. Do two sets of 10 repetitions. Caution: Don't do this exercise if you have a sore back or a history of lower-back pain. To add resistance, hold a 10-pound weight against your chest.

2. Double Knee to Chest:

Lie on your back with both knees bent. Place your feet on the floor and your arms at your sides. Bring both knees close to your chest and clasp your hands around your legs, just below your knees. Pull your knees to your chest until you feel a stretch in your lower back. Hold for 3 seconds. Repeat 10 times.

3. Seated Rows:

Sit on a large stability ball facing a cable column or an elastic band tied to something stable. (If you don't have a ball, use a stool instead.) Grab the cable or elastic with both hands. Sit tall and upright, and pull the cable toward you. Bring your hands to your rib cage and squeeze your shoulder blades together behind you. Hold for 1 second. Important: Do not bend forward or backward at the waist. Do two sets of 10 repetitions.

4. Press-Ups:

Lie on your stomach and place your hands on the floor near your shoulders as if you were going to do a regular push-up. Slowly push your upper body off the floor by straightening your arms. Keep your hips on the floor. Hold this position for 3 seconds. Relax your arms back to the floor. Repeat 10 times.

5. Ball Bridges:

Lie on your back with your arms at your side and your feet on a stability ball. Slowly lift your buttocks off the ground until your trunk and legs are in a straight line. Hold this position, and squeeze your lower back muscles and your buttocks for 2 seconds. Do two sets of 10 repetitions.

CLINT VERRAN, physical therapist and member of the 2003 World Championship Marathon team, has a marathon best of 2:14.

How to Prevent Breast Cancer: Eat Soy (But Not Too Much)

Natural plant-based estrogens in soy may provide healthy benefits in low doses, but may be a risk factor for breast cancer in higher doses.

By Janet Gray from thedailygreen.com

Plant estrogens, also called phytoestrogens, are natural compounds found in many foods. There are two main groups: the isoflavones and the lignans. Isoflavones, which include genistein, are found in soy beans and are the most widely studied of the phytoestrogens. Lignans are found in flaxseed, cereals, fruits, and berries. Phytoestrogens are strikingly similar in chemical structure to the common estrogen estradiol and and can mimic many of the effects of the natural hormone. Most research on health effects of phytoestrogens, including effects on breast cancer risk, has been done on soy products and genistein.

Most (but not all) studies suggest that regular intake of soy, as a well-integrated component of a regular diet (as opposed to a dietary supplement like a pill), may be slightly protective against breast cancer. On the other hand, studies that look at regular consumption of soy during adolescence, again as part of a regular diet, provide significant protection against later breast cancer development. Some studies examining the effects of ingesting high levels of soy supplements (e.g., genistein pills or isoflavone protein extracts) suggest that this may lead to changes that increase the risk of breast cancer.

So eat a healthy, balanced diet that is rich in vegetables (preferably locally grown and pesticide-free!) including soy products. Introduce your children to soy products (soy flour, tofu, etc.) early in their development, as part of their regular diet. But stay away from concentrated or isolated forms of soy derivatives, including genistein pills.

Read more: http://www.thedailygreen.com/environmental-news/breast-cancer-risk-factors/prevent-breast-cancer-soy-47100119#ixzz0UQTVMbSc

Know Your Options For Treating Overuse Injuries

There is some interesting stuff in this article, but it is one person's opinion. I have had good luck with ART and highly recommend it. They give Cortisone shot a D, but it has been highly effective for me in dealing with plantar fascitis, but not with my knee pain. From what I understand (and I am NOT involved in the medical profession AT ALL) is that it reduces inflammation and gives the body a chance to start healing itself if you rest properly. As far as NSAID's, I have heard that Advil-type is better then the Aleve-type. But that they are only good for a short time and then they will interfere with the healing process. As the PT says in the article, check with your doctor before trying anything!

Physical Therapist Nate Koch reviews and grades several treatment options for common overuse injuries.

Written by: Nate Koch, PT, ATC

Competitor.com

Overuse injuries have been rampant in triathlon since its inception and will continue to do so long into the future. One study in 2003 reported that overuse injuries accounted for 68 percent of preseason and 78 percent of competition season injuries. The term overuse injury can encompass just about any injury in the sport that does not involve a collision. Some examples of overuse injuries are Achilles tendinosis/tendinopathy, plantar fasciosis, anterior knee pain, ITB syndrome and sciatica. The medical terminology that describes the overuse injury and available treatments can be overwhelming.

Recognizing that all injuries and potential treatments cannot be addressed in one article, the most common treatment options for overuse injuries are highlighted below.

Eccentric Exercise: An eccentric muscle contraction occurs when a muscle and its associated tendon have to work while the muscle is being lengthened, such as by doing a negative lift in the gym. A physical therapist or athletic trainer can give you instructions on proper form, resistance and frequency.

Pros: A plethora of high-quality research supports the clinical effectiveness of eccentric exercise over other treatments in the management of tendon injuries. It’s the most low-tech, cheapest and most effective treatment available. It can be done at home in most cases, and instruction by a clinician is covered by insurance.

Cons: Requires a visit to a physical therapist or a certified athletic trainer to receive instruction on technique and proper progression.

Grade: A+

ASTYM: Augmented Soft-Tissue Mobilization is typically performed by a physical therapist, physician or athletic trainer. The clinician must be certified in this technique. Specifically designed solid tools take the place of the clinician’s hands to stimulate healing in abnormal tissue without damaging normal tissue. ASTYM treatment couples the use of these tools with specific exercises designed for each particular injury.

Pros: The treatment provides relatively quick pain relief, which can take between one and 10 visits. Can resume normal exercise immediately after treatment. Covered by insurance. Can be used for prevention, to eliminate weak links and keep old injuries from recurring. Outcome studies provided by the company Performance Dynamics are favorable. Research has shown this treatment does actually change the injured tissue.

Cons: The treatment causes tissue soreness and possibly bruising. You must find a licensed clinician, and more research is needed on humans.

Grade: A

Graston Technique is typically performed by a chiropractor or physical therapist—. The clinician must be certified in this technique. Steel instruments are used to enhance the clinician’s ability to detect adhesions, scar tissue or restrictions in the affected areas. The instruments break up the scar tissue so that it can be absorbed by the body.

Pros: It provides relatively quick pain relief in one to 10 visits. You can resume normal exercise immediately after treatment, it’s covered by insurance and the outcome studies provided by the company, Graston Technique, are favorable.

Cons: The treatment causes tissue soreness and possibly bruising. You must find a licensed clinician. The majority of the research on this technique has been performed by the ASTYM folks, but more research is needed on humans.

Grade: A-

ART: Active Release Technique is typically performed by a chiropractor or physical therapist, who must be certified in this technique. It is a patented soft tissue system/movement-based massage technique. Clinicians use their hands to evaluate the texture, tightness and movement of the soft tissue. Abnormal tissues are treated by combining precisely directed tension with specific patient movements.

Pros: This treatment can provide relatively quick pain relief in 10 or fewer visits. It is non-invasive with no side effects. You can train immediately afterward, and it’s covered by insurance.

Cons: The treatment can be uncomfortable as a result of pressure. Research is limited and frequently has at least one methodological flaw, with most research being case studies and anecdotal reports. Research does not prove a positive change in the injured tissue. Much more research is needed to prove its short and long-term benefits.

Grade: B

PRP: Platelet-rich plasma injections are performed by a physician only. This procedure requires injecting some of the athlete’s own blood directly into the injured tissue. The plasma portion of the blood contains platelets, which release protein growth factors responsible for initiating the body’s healing process. The goal is to restore injured tissue to its normal state, not reduce inflammation.

Pros: While more research is necessary, the current research is encouraging, showing positive change in the injured tissue. It can be done in a physician’s office setting. The injury can improve after one injection, and there is minimal risk for complication.

Cons: Research is limited, and the procedure is not typically covered by insurance. It’s an expensive treatment that must be performed by a physician. Only light exercise is recommended. There can be injection site soreness. Complete healing can take four to six months and may require several injections.

Grade: B

IONTO: Iontophoresis is a localized medication in a patch form delivered directly to the injury location via electrical stimulation. This procedure is typically performed by a physician or physical therapist.

Pros: There are fewer side effects than with oral medication and cortisone injection. It’s typically covered by insurance. It’s a painless procedure that may provide pain relief within the first five sessions.

Cons: The pain relief is only short-term. The research has shown varied and inconsistent results. The treatment does not result in a positive change in tissue.

Grade: C+

LLLT: Low Level Laser Therapy is sometimes referred to as cold laser therapy. It uses low-level lasers or light-emitting diodes to stimulate or inhibit cellular function. The exact mechanism is unknown, and it is theorized that the laser light can penetrate deep into the injured tissue. It’s typically performed by a chiropractor or physical therapist.

Pros: There is no pain or discomfort with delivery of this treatment, and it only takes between two and six minutes.

Cons: Research is limited and is typically done by manufacturers. There is limited agreement among clinicians on the most efficacious dosage and parameter choices. The results are varied and inconsistent. It is typically not covered by insurance.

Grade: C

NSAIDs, or Non-Steroidal Anti-Inflammatory Drugs. You can get NSAIDs over the counter or as a prescription from a physician. Some examples are aspirin, ibuprofen and Aleve.

Pros: They provide quick pain relief and are easily available.

Cons: They provide only short-term pain relief. Some side effects are gastrointestinal distress, increased incidence of hyponatremia in endurance athletes, myocardial infarction and bleeding. They do not result in a positive change in tissue.

Grade: C-

Cortisone Injections are performed by a licensed physician and involve an injection of cortisone directly into the injured tissue. It’s usually mixed with a numbing agent like lidocaine. It’s used to suppress inflammation. The physician may use fluoroscopy (X-ray-guided technology) or a diagnostic ultrasound to determine the best location for the injection.

Pros: It provides quick pain relief and is covered by insurance in most cases.

Cons: The relief is short-term. It comes with a recommendation of time off from training. The side effects are potential fascia/tendon rupture and skin irritations. While it may decrease inflammation, it does not result in a positive change in tissue. Plus, it can be an expensive procedure.

Grade: D

This should be a last resort before looking into surgical options. Definitely consider PRP before taking this step.

Before deciding on a treatment option, it is best to consult a sports medicine clinician. Furthermore, in order to optimize your treatment choice, it is crucial that a biomechanical assessment be performed by a licensed physical therapist to determine the underlying cause of injury. Remember that these treatment tools are only as good as the hands that wield them. Most of these injuries are preventable, fixable and require a team approach to most effectively recover.

My experience treating endurance athletes leads me to recommend ASTYM and eccentric exercise as the most effective treatments of overuse injuries from those discussed above. While ASTYM and Graston are very similar, I give a slight edge to ASTYM since it was developed by a physician and physical therapist, and they continue to advance the research. ASTYM is taught more as a treatment process or philosophy. Our athletes and clinicians prefer an active treatment approach that allows continued training, focuses on normal tissue healing and is backed by research.

Nate Koch is a physical therapist and certified athletic trainer. He owns Endurance Rehabilitation in Scottsdale, Ariz.

A Runner's Guide to Base Building

Coach Jenny Hadfield
For Active.com

It’s funny how training for an event like a half marathon mimics the cycle of life. It ebbs and flows through a variety of training workouts just like the weather through the four seasons. It’s no wonder elite athletes succeed in winning races and breaking world records using cyclic training. We live in cycles every day of every year. The cycle of life can be broken into ages (baby, child, teen, young adult, middle aged and senior), by years, and by day. Our genetic makeup demands that we sleep by night and live by day (or vice versa if you work the nightshift, but you get the point). It is just as natural for us to roll through these cycles in life as it is in our training.

Organized training in sport is also known as periodization, or the process of breaking training time into shorter, more specific phases to avoid over training, optimize performance and peak for a target event(s). As tricky as it sounds, it is really just a way to organize your training, just as you would with your lifestyle or work planner.

For an athlete, there are typically three core phases in a training cycle (season); base building, peak and recovery. Base building can easily be compared to building a house. It starts with constructing a solid foundation, which supports the house even through the harshest of weather conditions for years. The integrity of the home is determined by the strength of the foundation. When adequate time is not spent gradually building a solid foundation of training, your body is more likely break down as you transition into the longer, harder training workouts. The key to building a solid base is to start by identifying where you are in your running or walking career.

For the newbie (or those who’ve fallen off the running wagon), base building means starting from a lower base of infrequent mileage and progressing to more frequent runs including two to three shorter runs and one long run per week. Base building for the newbie is defined by building regularity in training at consistent, easy-to-moderate effort levels, while high intensity, speed work is left to future training cycles when experience and mileage are well established. In one sense, the first training season for a newbie is an extended version of the base building cycle from which they will progress to run another event and try to improve their performance. Mileage should increase by no more than 10 percent each week and intensity should be kept at an easy to moderate level.

It’s a little like focusing on building the basic skills to ski down the bunny hill successfully before you attempt the more advanced green, blue and black ski runs (by the way, I wish I had known this a few years ago). The more advanced the ski run, the more specific the skills, stamina and experience are needed.

Another important ingredient for newbie base building is cross-training as it serves as active rest for the running muscles. By alternating running days with cross-training days, the newbie body can train at a higher overall frequency (five to six times per week) without the high risk of injury from running on back-to-back days. Cycling, swimming, and classes at the gym are a few favorite cross-training activities for runners and should be done at an easy effort level if your primary goal is a running event. Total body strength training twice per week can also contribute to the success of your running career by building strong muscles, tendons and joints that withstand the impact forces from running as well as improve your running economy.

As you progress in your running career, the base building phase diversifies to include short and long easy runs, hills runs and short interval speed workouts. The speed workout in the initial stages (three to four weeks) of base building can focus on short, very hard intensity intervals of 30 to 75 seconds with longer active recoveries jogging easy for three to four minutes. From there it flows into longer three to five minute intervals at around 5K pace. As you progress closer to the race, training becomes more specific to the demands and effort levels on race day. By the time you’re into the peak phase, the long run mileage continues to progress while the speed effort level more closely simulates that of race pace or slightly faster for longer intervals.

The progression and workouts for each cycle of training will vary from one person to another. That is because everyone adapts to the demands of training at different rates. Fred, who is 22 years old and eats a nutrient rich diet, sleeps eight hours a night and runs with the form of a Cheetah, may recover more efficiently than Joe, who is 42, eats a fast-food diet, sleeps five hours a night and runs like an elephant. This is why it is vital to keep a log and track how your body responds to the various workouts, the cycles of training and your lifestyle. Doing so, will help you create your personal training recipe for success.

Happy Trails…

Coach Jenny Hadfield is the co-author of the best-selling Marathoning for Mortals, and the new Running for Mortals and Training for Mortals series. Coach Jenny has trained thousands of runners and walkers with her training plans. Improve your running performance or train for your first race with Coach Jenny’s Active Trainer Program.

4 Triathlon Training Tips to Avoid Plateauing

From TransWorldNews

Here are 4 tips that you can use in your triathlon training to avoid plateauing.

1. Racing Too Much

There are also those triathletes who drool over the race calendar and check off nearly every weekend with competition, from sprints to Olympics to 5K's to half-marathons. Not only does this subject your body to a volume of intensity that will probably cause it to break about halfway through the year, but it also decreases your chance of ever having a really "good" race, and instead just having a large handful of mediocre performance. And those of you with families are guaranteeing that your wife or children will regret the fact that every vacation has to be a "triathlon vacation". Choose and commit to a small number of good races, then focus on excelling at those events. You'll have more medals, less injuries, and higher quality triathlon training at the end of the season!

2. Not Practicing Transitions

If you glance over the race results for any triathlon, you'll notice some individuals with smoking fast swim, bike and run times who completely lost a podium spot or a personal best because they spent an extra few minutes in transition. Those minutes can really add up. An extra 60 seconds in transition at an Olympic distance race means you'll have to run almost 10 seconds per mile faster to catch the person who was able to shave a minute. Inserting just a few "transition"practice sessions at your local beach, park, golf course, backyard or driveway will pay off. Practice both swim-to-bike and bike-to-run changes during your triathlon training. This is one area of a triathlon where you can be just as good as the pros!

3. Winging It Nutritionally

You're asking for big trouble if you're going into a race or race day with absolutely no plan but to eat and drink when you're hungry or thirsty. Not only will you have no consistency with your nutrition, but you'll have no confidence about whether you're taking in too little or too much. Not only should you write down your pre-race meal and fueling plan, but you should also go over it again and again in your head while you're lying in bed the night before the race (not to mention including it in your weeks of triathlon training leading up to the race). This mental preparation will stick with you on race day when you're deciding on whether you need to eat that extra gel, or it's just going to give you a stomachache.

4. Nutritional Rigidity

At the same time, if you decide that you're going to stick to your nutrition plan no matter what, then you could also be asking for trouble. What if it's hotter than usual and you decided not to take any salt tablets out with you on the course, or an extra water bottle? What if the bike course is easier and faster than you planned, but you still decide to try to shove in six gels during the ride? What if you planned on getting a banana at the aid station turnaround, but there are no bananas? Be ready and flexible with your nutrition plan, and these type of situations won't do as much damage to your race. Practice with differing amounts of fuel and fuel types in your triathlon training, and you'll be ready for anything.

What do you think? Are you at fault of committing any of the top eleven triathlon training mistakes? Now, skim through that list again. What can you change? Now is the time to take action!

Triathlon Training

kerry@rockstartriathlete.com
www.rockstartriathlete.com

Temperature and Exercise

Published: January 4, 2010
from the NY Times

Q. Does a person tend to burn more fat exercising outdoors in colder weather or in hotter weather? I am leaning to the colder weather side, since the body has to work harder to keep the body temperature near normal.

Victoria Roberts

A. “Contrary to conventional wisdom, the combination of exercise and cold exposure does not act synergistically to enhance metabolism of fats,” according to a study published in 1991 in the journal Sports Medicine.

The study, done at the Hyperbaric Environmental Adaptation Program of the Naval Medical Research Institute in Bethesda, Md., found that some of the bodily processes involved in fat metabolism were actually slowed down by the effects of relatively cold temperatures on human tissue.

The researchers suggested that the slowdown in metabolic processes might be linked to the constriction of blood vessels in the peripheral fatty tissues when exercise is done in the cold.

The study found that the volume of air inhaled and exhaled in one minute increases upon initial exposure to the cold but may return to rates comparable to those in warm-air exercise upon prolonged exertion.

The heart rate is often, but not always, lower during cold-weather exercise, the study found, while oxygen uptake may increase, something the researchers suggested could be at least in part the result of shivering. C. CLAIBORNE RAY

Readers are invited to submit questions to Question, Science Times,
The New York Times, 620 Eighth
Avenue, New York, N.Y. 10018,
or to question@nytimes.com.

What's in Your bottle? A drink with added value

December 09, 2009 from Runners World

What does red mean to me? Red cheeks from running in the cold, holidays, power, and... inflammation. Not just the inflammation you can see -- i.e., swelling and redness -- but the invisible inflammation that can affect joints and recovery.

There are a lot of products out there to help with inflammation, but how about something you could include as part of your daily fluid intake? Something with carbohydrate, potassium, and a dose of anthocyanins -- nutrients that may block pain receptors by inhibiting enzymes that may contribute to inflammation?

So what is this liquid? Tart cherry juice, which you can find in grocery stores, health food stores, or specialty food stores. (If you want the anti-inflammatory benefits, you have to choose tart cherry juice -- not sweet.)

Now, some full disclosure: I am a consultant to the Cherry Marketing Institute. But the research on tart cherry juice out there is compelling.

A study done recently at Oregon Health and Sciences University followed 60 individuals, ages 18 to 50, who drank 10.5 ounces of tart cherry juice twice daily for seven days before, and the day of, a long-distance relay. Subjects reported significantly less muscle plain post-race compared to those who drank other beverages.

In addition, a study from the University of Michigan demonstrated that those who consume tart cherries have higher levels of anthocyanins in their plasma, up to 12 hours after consumption.

So what does this mean to you? Well, first of all, most of us could do a better job with fluid intake, and with getting enough fruit in our diets. And enjoying foods that help to reduce muscle soreness may be more appealing than taking a pill.

Consider being proactive about managing pain before you run. Because if you're in pain, you can't train!

Check out www.choosecherries.com (sponsored by the Cherry Marketing Institute) for research, recipes, and the Red Recovery Routine -- a tool to help you gauge fluid needs as well as tips for managing post-exercise pain.

Stay well.

Leslie

Leslie J. Bonci, M.P.H., R.D, CSSD, LDN is a runner and registered dietitian with a master's degree in public health from the University of Pittsburgh, where she is now an adjunct assistant professor of nutrition. She is also a Board certified Specialist in Sports Nutrition. She has expertise in nutrition therapy for weight management, digestive disorders, cardiovascular disease, cancer, diabetes and eating disorders.

Swim Training Outside the Pool

From Competitor

* December 27, 2009

With the winter and holidays comes pool closures. Professional triathlete Sara McLarty has some dry land swim workouts to try out when you can’t get in your local pool.

Written by: Sara McLarty

The National Training Center pool, in Clermont, Fla., was closed on Labor Day for both the holiday and for maintenance. The swimmers were unaware of the undertaking until we arrived for swim practice on Tuesday and peered down into a half-filled pool. This meant we had spent a total of three days out of the water since our last practice on Saturday morning. Getting a balanced number of practices is very important for multisport athletes, but I didn’t panic about this unplanned absence from the water. Instead, I used my knowledge and experience of swimming-specific strength training and got a great “swim practice” in the gym.

The following exercises are not just for days when you can’t swim in the pool. You will see improvement in the water just by including these strength-building and injury-prevention exercises into your regular gym session. It can be as easy as adding a swimming specific five to 10 minutes at the end of your regular strength routine. By staying ahead of the curve with overused joints and muscles, you can reduce the chance of being sidelined for a sore shoulder or another malady.

I perform all of these exercises during my gym sessions three times each week.

Shoulder strength is very important because I have dislocated my shoulders multiple times during my swimming career. Keeping all those little muscles strong is critical to preventing another trip to the emergency room. When I am traveling, I try to stay on top of the easier things, like core strength.

Abs

All of your power in the water comes from core strength. The kick starts at your hip flexors and gluteus while your arm stroke uses lats (latissimus dorsi), upper back and pectorals. Strong abdominal and oblique muscles are critical for good hip and body rotation through the water. There are some swimming-specific core exercises that can be mixed in with other crunches and sit-ups.

Supermans are performed by lying flat on your stomach with your arms stretched out over your head. Slowly lift your legs, head and arms. Pause about six inches off the ground (you should look like Superman in-flight) and then slowly lower everything. Pause again before repeating. Do two to three sets of 10 to 15 lifts. You should feel this in your lower back.

Side crunches are often overlooked. My favorite exercise is performed on a medicine ball by lying on my side and bracing my feet against the bottom of a wall. First, I lock my hands behind my head, face completely sideways, and crunch my top elbow toward the wall. After just 20 reps, I switch to the other side, sometimes pausing in the middle to perform a quick set of regular medicine ball crunches. Do two to three sets of 15 reps on each side.

Plank hold is a stability exercise for your whole core. The proper position looks a little like push-up-position by balancing on your toes with a strong, flat back. Keep both forearms on the ground; they should form a triangle under your face, with hands clasped under your forehead. Use a stopwatch or the second hand on a wall clock and try to hold yourself up for 30 to 45 seconds. As your core becomes stronger, try for 60 to 75 seconds. Do two plank holds each session.

Flutter kicks are great for strengthening your hip flexors. If you ever do a long or hard kicking set in the pool, you should feel these little guys screaming afterward! These are the same muscles used in the up-pedal stroke on your bike. Lie on your back, with your hands under your butt cheeks for support. Lift your head and shoulders off the ground, look down towards your feet. Lift your legs 5 to 7 inches off the ground, point your toes and flutter kick (just like freestyle kick in the pool). I like to time this exercise, between 30 and 60 seconds, two sets per gym session.

Shoulders

As previously mentioned, my shoulders are something I never forget about in the gym. After years and years of the repetitive motion of freestyle, my ligaments are very loose. I use the following exercises to keep the containment muscles strong and prevent future injuries.

Three way is basically three similar exercises combined into one session. Use small hand weights, between four and seven pounds. Start by holding the weights at your sides and perform all lifts with straight arms to shoulder height. First, lift your arms out to the sides (90 degrees), palms down. Lower slowly. Then, lift your arms in front of you, shoulder width apart (10 degrees), with palms facing each other. Lower slowly. Finally, lift your arms at 45 degrees, palms facing away from each other. Lower slowly. Do two sets of 12 to 15 lifts.

Overhead press: With slightly heaver weights, between 10 and 15 pounds, perform two sets of 10 to 12 reps of this exercise. Because the position of your arms is very important, I recommend standing in front of a mirror. Start with the weights next to your head, palms facing the mirror, shoulders and elbows at 90 degrees. Press the weights straight up with extended arms and lower them slowly to the start position. Next rotate your shoulders around in front of your face (keep elbows at 90-degree angles), turn your palms toward your face, and tap the ends of the weights together. Return to the start position and repeat.

Up-out-in-down is pretty self-explanatory. Use medium to light dumbbells for this exercise (5 to 10 pounds) and start with your arms at your sides, palms facing your hips. Lift the dumbbells straight up in front of your body to shoulder height. Spread your arms out to the side of your body (keep them at shoulder height), bring them back in together and then lower them back down to your sides. Repeat this motion 10 times, rest, then do a second set.

Rowing is a great strength exercise to prevent “swimmer’s slouch.” Multisport athletes tend to swim a lot of freestyle, resulting in overdevelopment of the chest muscles. You can counter this slouch by working the trapezius muscles with a rowing machine or just some dumbbells and a bench. I prefer to use the rowing machine so I can focus on using my shoulder blades to pull the weight slowly, and release the weight slowly. Think about pinching your shoulder blades together each time. Do two sets of 10 to 12 reps.

If you have access to a swimming machine like a Vasa, IsoCircuit or Halo swim bench, then a day or two out of the pool is not a concern. These tools so closely mirror the swim stroke that your body will hardly know the difference. The worst consequences of being out of the pool for a few unplanned days: Your skin will stop smelling like chlorine during other training sessions (have you ever caught a whiff of your sweat on a post-swim practice run?) and your goggle tan might fade a bit (raccoon, anyone?).

Rules for runners: Skip the ice bath and other secrets

A Q&A with "experienced runner" and author Mark Remy. His witty collection of unspoken rules of running is in his book "The Runner's Rule Book: Everything a runner needs to know — and then some."

By Julie Deardorff

Chicago Tribune

Originally published Saturday, October 17, 2009 at 3:10 AM

Runner's World.com executive editor Mark Remy is the kind of guy you'd want to go for a run with. A veteran marathoner with a childlike love for the sport, Remy would not judge you for wearing a cotton T-shirt, he thinks the whole pasta thing is overblown and he might offer a trite slogan just when you need it most.

Best of all, Remy loves running. To spread the gospel and to help non-runners and runners coexist peacefully, Remy has created a witty collection of the unspoken rules of the sport. They can be found in his new book "The Runner's Rule Book: Everything a runner needs to know — and then some."

Remy was kind enough to answer a few of my questions about "The Rule Book" and running culture.

Q: Which rule do you always end up breaking?

A: I wouldn't say I always end up breaking it, but ... probably Rule 1.47: Let Angry Motorists Go. When I have a close encounter with a driver — e.g., he or she rolls through a stop sign or blows around a corner without looking my way — it's awfully hard for me not to express my displeasure. Especially if that driver is on the phone. This is why I don't run with a large stick.

Q: Are runners a misunderstood group, and if so, why?

A: I think we are, sometimes, to non-runners. If you're a non-runner and you see some poor sap out there in searing heat and humidity or driving rain or a snowstorm, running hill repeats or a 20-miler or whatever, you're bound to find it puzzling. And actually, for a lot of runners, I think that puzzlement is a source of pride.

Q: Which rule or rule of thumb generated the most debate at Runner's World?

A: I would say Rule 1.20 — the one suggesting that ice baths are bunk. I know that many of my RW colleagues swear by ice baths after a long run or race. Not me. I still maintain that ice baths are an elaborate practical joke being played on runners: "Dude, you know what you should do after your run? (snicker) Go sit in a tub full of ice water. (snicker) No, seriously, it'll be great." I'm not falling for it!

Q: The running tips speak to experienced runners, novices and non-runners. How hard was that to pull off?

A: Well, that's gratifying to hear, because it's just what I was aiming for. Not that hard, really. As a former non-runner and novice, and current "experienced runner," I like to think I can relate to all three groups. Although I'm apparently still unable to refer to myself as an "experienced runner" without putting that phrase in quotation marks.

Q: Are you tempted to kindly tell people running in place at stop lights to relax?

A: Sometimes. Then I remember Rule 1.13: Keep Unsolicited Advice to Yourself. And I move on.

Q: What is the most annoying running habit?

A: Oh, boy. That's a subjective thing, I think — a dozen runners will have a dozen different answers. For my money, though, the most annoying habit has got to be overall obliviousness — runners who, for whatever reason, behave as if they're running in a vacuum. That's a broad, catchall habit that manifests itself in all sorts of annoying and even dangerous ways: sudden stops during a race, weaving around, cutting other runners off, etc. Pay attention to your surroundings!

Q: Why do you love running so much?

A: Where should I start? I love running's simplicity. I love the fact that it hurts sometimes. I love that our sport's stars are so accessible, and so down-to-earth. I love how a 45-minute run on a bad day can act like a "re-set" button, leaving me refreshed and energized. I love how each time I run a marathon, I swear them off forever — then keep signing up for marathons. I love that when I ran my first Boston and made the final turn onto Boylston Street to the finish, I cried. (What other sport packs that kind of emotional punch?) I love being part of such a fantastic global community; as a group, runners are the nicest bunch of people I've ever met. And I love being able to eat ice cream pretty much with impunity.

Q: Finally, thanks for the Farmer's Blow (aka Snot Rocket) instructions. I can never quite get it right.

A: You're very welcome. Just give me some distance until you've perfected it.

Top 10 Nutrition Myths

Top 10 Nutrition Myths

Jill Weisenberger, M.S., R.D., C.D.E.
from womensrunning.com

Does eating at night make you fat? Do you really need to drink 8 glasses of water a day? We sort the fact from fiction about these and other common misconceptions.

Your colleague at the office fills her gallon jug with fresh water every morning, forcing herself to finish it by day’s end. Your gym buddy’s been loading up on chicken and turkey to build muscle. And your sister is pleased that she’s found cholesterol-free cookies, which she believes provide heart-healthy benefits. If you’re thinking about adopting some of their “healthy” habits, think again. Read on to separate fact from fiction.

Myth #1: Eating late at night will make you fat.

Fact: Calories are calories—no matter what time they’re eaten. There is no magic hour in which your body decides that incoming calories must be stored as fat.

If you routinely overindulge after dinner, it’s the overindulging that’s sabotaging your weight-control efforts— not the hour on the clock. For some people, the “no calories after 8 p.m.” rule is an effective diet strategy because it means they take in fewer calories and less saturated fat over the course of a day.

But what if dinner is late or you’re hungry before bed? By all means, eat. Feed and fuel your body. No harm is done if you’re balancing your calories over the day and not scarfing down junk food.

Finally, if you train in the evening, eating at night is not optional: You must to replace the nutrients you’ve just lost. Depending on the activity, you’ll need water, electrolytes, carbohydrates and protein.

Bottom Line: What you eat—and how much—is far more important than when you eat it. But do make a point to spread your food intake out over the day to sustain your energy.

Myth #2: Eating extra protein builds muscle.

Fact: “To build muscle, you must have three key components: adequate calories, a good intake of protein and a good strength program,” says registered dietitian and American Dietetic Association spokesperson Roberta Anding, a certified specialist in sports dietetics. Without enough calories, “some of the dietary protein will be used as an energy source.” Likewise, protein intake beyond your needs will either be stored as fat or burned for energy.

The timing of your protein is important. “After resistance training, consuming a source of protein, such as whey, along with some carbohydrate has been shown to build muscle,” Anding adds.

Bottom Line: To build muscle, you need to eat a healthy diet, which includes a normal amount of protein, and strength train regularly.

Myth #3: Cholesterol-free foods are heart-healthy.

Fact: While it’s a good idea to limit egg yolks, whole milk, liver and other high-cholesterol foods, it’s just not that simple, says Dina Kimmel, New Jersey-based registered dietitian and nutrition counselor. Even more detrimental to your blood-cholesterol levels are the amounts of saturated and trans fats you eat. There are plenty of products on the supermarket shelves that contain no cholesterol, but are rife with artery-clogging saturated and trans fats. Scrutinize the nutrition facts panel carefully to see what’s in your cholesterol- free margarine, shortening, cookies or crackers. Chances are good that they’re loaded with either saturated or trans fats, or both.

The FDA allows a product to claim “cholesterol-free” on its label if there are no more than 2 milligrams cholesterol and 2 grams saturated fat per serving, but there’s no limit on trans fat. And your portion may be bigger than the listed serving size, so your meal could be serving up a not-so-healthy dose of fats.

Bottom Line: Load up on nature’s heart-healthy foods—whole grains, fruits, vegetables, legumes, nuts and seeds—to avoid artery cloggers. And read a product’s nutrition panel carefully.

Myth #4: Eating fish is the best way to get heart-healthy omega-3 fats.

Fact: The omega-3 family is credited with myriad health benefits, ranging from promoting brain development in infants to improving cognitive function in the elderly, but it is perhaps most recognized for its role in shielding the heart from disease.

Fish and marine-based supplements are the only ways toget EPA and DHA, two important omega-3 fatty acids. However, walnuts, flaxseed, canola oil, soybeans and some other plant foods offer ALA, a third omega-3 fatty acid. You need all three types of omega-3 fats for optimal health.

Plant-based omega-3 fatty acids offer distinct benefits you won’t get from fish. Without ALA, you’d have scaly skin and problems with hair growth and wound healing. There is even evidence that diets rich in ALA decrease the risk of fatal ischemic heart disease (the result of narrowing or hardening of the arteries, which impedes blood flow).

Fish or marine-based fatty acids, EPA and DHA, are recommended by many organizations, including the American Heart Association, to decrease the risk of cardiovascular disease because of their strong triglyceride-lowering effect, says Penny Kris-Etherton Ph.D., R.D., professor of nutrition at Pennsylvania State University. In addition, it appears that the marine-based omega-3 fats are especially important in aiding cognition.

“Based on the evidence we have at this point, I recommend that people include all omega-3 fatty acids in their diets,” says Kris-Etherton.

Bottom Line: For optimal health, include both fish- and plant-based omega-3 sources in your diet.

Myth #5: Athletes don’t get osteoporosis.

Fact: “Your sport may determine your risk for osteoporosis,” says registered dietitian and certified personal trainer Cathy Leman, owner of NutriFit, a nutrition and fitness consulting company in the Chicago area. Osteopenia—low bone mass, which precedes osteoporosis—is fairly prevalent among women who participate in sports that place a significant emphasis on low body weight, such as gymnastics and dance, Leman says.

When female athletes over-exercise and limit their calorie intake, they frequently lose their menstrual cycle. When these three things occur together—called the female athlete triad— women are at a high risk of developing osteoporosis and calcium won’t do any good, says registered dietitian Lisa Dorfman, certified specialist in sports dietetics. The triad has been reported to occur in 12 to 15 percent of elite athletes and at least 5 percent of normally active females. Although both running and strength training decrease the chance of osteoporosis, they won’t protect against the disease if the triad occurs.

Also, there are many nutrients beyond calcium important to bone health including vitamin D, vitamin K and magnesium. “Adequate diet, regular exercise and normal hormonal levels all work together to support healthy bones,” says Leman.

Bottom Line: It’s all about balance. Avoid over-exercising, and eat a healthy diet with enough food and calories to fuel your body.

Myth #6: If you’re craving certain foods, it’s because your body needs the nutrients they provide.

Fact: If this were true, more people would be craving fruits and vegetables, your best source for many vitamins and minerals. Rather, women tend to crave sweets, says Kerry Neville, registered dietitian and spokesperson for the American Dietetic Association (ADA). Ask yourself what could be contributing to cravings. Consider biological signals like hunger and environmental cues such as smells and television commercials, suggests Malena Perdomo, an ADA registered dietitian. Many women experience more cravings around their menstrual cycles, a result of shifting or surging hormones.

Craving something sinful? “Select something healthy first, and if you’re still hungry for that piece of cake, then have a piece and move on,” says Perdomo.

Bottom Line: We have cravings for all kinds of reasons. If you focus on those good-for-you foods first, a little junk every now and then won’t hurt.

Myth #7: Dark breads are more nutritious than white breads.

Fact: “You can’t judge a bread by its color. You need to read the list of ingredients and look at the nutrition facts panel,” says Neville. “Wheat bread isn’t whole wheat bread,” she adds. You have to dig a little more to discover just what your sandwich is made of. The first ingredient listed should be 100 percent whole wheat or other whole grain (such as barley or oats). “Enriched wheat flour” is the long way to say white flour. Sometimes darker breads will have caramel or other coloring added, so you’re getting nothing more than a colored white bread, says Neville.

Bottom Line: Choose breads with the first ingredient listed as “100 percent whole wheat” or other whole grain (such as barley or oats).

Myth #8: Since herbs are natural, all herbal products are safe.

Fact: “All-natural certainly does not mean all-safe,” warns Anding. “Cocaine, opium and tobacco are all examples of plants that have serious side effects. In fact, many of our powerful drugs, like digitalis (a heart medicine), are plant derivatives.”

Because herbal and other dietary supplements are not regulated, different batches and different brands may have varying levels of purity and concentration. Without standardization, they may not be as safe as you think, advises Perdomo. And, they may not actually do anything to improve your health.

Bottom Line: Before self-dosing with a supplement, seek medical advice.

Myth #9: Water is all I need to rehydrate after exercise.

Fact: If you sweat a lot during exercise or other work, then you’ll likely need extra sodium along with your fluids. “The 2005 Dietary Guidelines recommended intake of 2,300 milligrams sodium per day is a good rule of thumb for recreational athletes, but if you’re an endurance athlete— like triathletes or marathoners—you may need to experiment with replenishing the sodium you lose through sweat,” says Leman. Since sweat contains water, sodium and other electrolytes, rehydration requires more than water. Sports drinks provide small amounts of sodium—roughly 50 to 200 milligrams in 8 ounces—and are often critical during activities lasting an hour or more. But they will not suffice for recovery. Make some of your recovery foods salty like pretzels, crackers and soup. Sometimes even the saltshaker is a good idea. But don’t take this as license to go overboard. If you’re not training or competing, stick to lowersodium choices most of the time.

Bottom Line: Drink small amounts of a sports drink throughout a workout lasting longer than an hour, and consume salty foods and water afterward.

Myth #10: I should drink eight glasses of water a day.

Fact: There’s no need to measure your water intake. Under usual conditions, let thirst be your guide, says the Institute of Medicine (IOM) of the National Academies. IOM’s 2004 report sets a general recommendation of 91 ounces of water—from food or beverage sources—for women. You can meet your water needs from plain water, flavored water, sodas, juices, milk, as well as fruit and cooked pasta and rice.

And there’s good news for all you coffee and tea lovers. Caffeinated beverages contribute to our water needs. According to the IOM, previous thoughts about the dehydrating effects of caffeine were overstated. The water in coffee and tea compensates for the caffeine.

Hydration during endurance exercise is a different story. If you do not drink enough during exercise, you do risk dehydration. To gauge your hydration status and your fluid needs during exercise, weigh yourself before and after. Your postexercise weight should not be more than a couple pounds lighter than your starting weight. If it is, you’re not drinking enough appropriate fluids during activity.

Bottom Line: All beverages and even food contribute to your fluid needs. Drink to your thirst except during intense exercise and after. Then you may need to drink according to a schedule.

Read Between the Lines

Should you believe claims on a food label? It depends, and you have to look at the language of the claim very carefully. The FDA does not preapprove claims like “enhances the immune system,” “boosts stamina,” “maintains normal cholesterol” or “maintains healthy lung function.”

When a disease is mentioned, however, the rules are different. “Relief of heartburn,” “lowers cholesterol” and “prevents osteoporosis” each refer to a disease and require substantiation. The bottom line is to read labels critically and follow the old maxim: “If it sounds too good to be true, it probably is.”

About the Author

Jill Weisenberger, M.S., R.D., C.D.E., is a registered dietitian and certified diabetes educator for the Hampton Roads Center for Clinical Research in Norfolk, Va.

Use Tips to Break the Sugar Habit and Prevent Cravings

By Fleur Hupston
from Natural News
Published December 13, 2009

People who eat sugar on a daily basis typically crave even more sugar. It can correctly be called an addiction. Blood sugar levels spike after eating sugar and then plummet, resulting in a craving for more after a couple of hours. Some people eat sugar in response to stress or depression, relying on the emotional comfort of say, cookies or cake to feel better. Eating balanced, healthy meals and controlling blood sugar are pivotal when trying to stop cravings.

Stop Sugar Cravings with Balanced Meals

Craving sugary foods can be an indication of a lack of certain nutrients in the body, such as chromium (found in broccoli, grapes and dried beans), phosphorus (found in nuts, legumes, grains, fish and eggs), carbon (found in fresh organic fruit) and tryphtophan (found in cheese, liver, raisins, sweet potato and spinach).

Combining protein, complex carbohydrates and healthy oils at mealtimes reduces the risk of triggering sugar cravings. Both healthy fats and protein leave the body feeling full longer than sugary foods and complex carbohydrates contain many of the essential vitamins and nutrients the body needs. Protein slows down digestion so that even when consuming complex carbohydrates, there is no rapid rise in blood sugar.

How to Control Blood Sugar to Prevent Cravings

Not eating regularly or going for long stretches between meals can cause a person's blood sugar levels to drop. When blood sugar levels drop too low, cravings kick in because the body craves food that can quickly be converted to energy. Typically, this is when people reach for a chocolate bar or quick "pick me up". Since the boost of energy is not sustained, another craving will take place a couple of hours later. The key to controlling blood sugar levels from dipping is to eat small meals and snacks frequently.

Excellent choices for snacking in between meals would be nuts (such as almonds, walnuts or Brazil nuts), seeds, fruit, dried fruit (such as raisins, dried cranberries, dried peaches) or vegetables (such as carrot sticks, cherry tomatoes, cucumber slices). These foods will provide fiber, vitamins and nutrients and at the same time will keep blood sugar levels from plummeting.

The easiest and quickest way to stop the sugar habit? This would be to go cold turkey. Gradually trying to cut down is not likely to work as well. Coming off sugar may be hard, but cravings will subside after the first few days and the individual concerned will likely be astounded at the increase in energy levels he or she experiences.

If stress is given as the reason for turning to sugar, alleviate stress in other ways. Find the route cause and change the situation if possible. Exercise is an excellent stress-buster and will improve overall health.