Introduction
There will be two entries for hydration - this is the short story, and the next entry will include lots more information. Hydration is a more complex topic than you might expect, is it is about water and electrolytes, mainly salt.
Fellrnr's Hydration Guidelines
When you are thirsty, drink. If you are not thirsty, don't drink.
If salty things (potato chips, etc) appeal, eat salty things or drink with electrolytes. If salty things (or the thought of salty things) are nauseating, drink water.
Don't drink to make the suffering of a race less - if you're not thirsty, drinking won't help your misery. Don't drink a fixed amount; let your thirst guide you. But if you're thirsty, don't skip drinking to make up time; unless you are very close to the finish, you'll end up slower.
For extra information on your hydration, weigh yourself before and after you run; the difference between the two numbers will be changes in hydration. If your weight has dropped 0-2%, you're probably hydrating okay. If your weight has dropped much more than 2%, you may need more fluids. If your weight has gone up, you probably need more salt.
Further suggestions, based on anecdotal evidence and personal experience: If your hands swell up, or you find your skin becoming puffy, you probably need more salt. If you find that after running, you are thirsty, but everything you drink seems to go straight through you without quenching your thirst, you probably need more salt.
Don't start your run thirsty - it is better to hydrate before you start than to try to 'catch up' on the run. However, drinking lots of water before a run without plenty of electrolytes is a bad thing. This practice can flush out electrolytes, creating a problem ahead of time.
What to drink?
Drinking water without consuming salt is not a good idea. For shorter runs, salty snacks after the run may be sufficient. For longer runs, you need to consume salt during the run. I drink water with 1/4 tsp of salt per quart as a cheap solution. Many people use a sports drink or electrolyte capsules on longer runs. I dislike electrolyte capsules, partly because I struggle to swallow them, but also because they bypass the sense of taste. Our taste for salty things reflects our sodium balance.
I am not going to cover sports drinks or the addition of fuel (carbohydrates, protein, even fat) to your drinks; that is a larger topic and does not have any direct bearing on hydration. The only caveat is to make sure your drink does not make you nauseous, as that will have some obvious impact on hydration! A drink that does not taste good will also discourage drinking, which can lead to dehydration; make sure you like the flavor.
I'm also intentionally ignoring electrolytes other than salt (sodium); they are important, but generally not critical in the short term. As mentioned earlier, I often add a pinch of 'no salt' (potassium chloride) to my drink to give me a bit of potassium. Eating a nutritious diet is important to get a variety of micronutrients. (Bananas have a lot of potassium, but potatoes have more.) Magnesium requires a blog entry of its own.
The Fellrnr Drinks
Pre-run - 24-32 oz of fluid with 1/4 tsp salt about an hour before the run. This gives my body a chance to keep or flush out the fluids and electrolytes. (I also take a pinch of potassium salt ('No Salt') and a magnesium supplement before the run.)
For training runs where I don't need extra calories, I drink add 1/4 tsp salt, plus a pinch of 'no salt' to each quart of water. This tastes a little odd, like very soft water.
For races, or training runs where I want extra calories, I use Gatorade with the same extra 1/4 tsp salt, plus a pinch of 'no salt' to each quart. This makes the Gatorade taste very strong - try it before you run with it.
Reminder - As always, I suggest you do your own research and make your own decisions, taking what I write as one source of input.
Tuesday, September 8, 2009
Friday, September 4, 2009
Running Tip #13 - Magnesium, my favorite micronutrient
Introduction
I take magnesium for three reasons - migraines, endurance and bone health. Magnesium is vital to life, being part of every cell. It is even a critical part of energy supply, being needed for ATP usage. I believe it is a critical micronutrient for runners.
Deficiency
Only 32% of the US population gets their RDA of magnesium, and only 27% in NC [7]. Magnesium levels in the blood fall after a marathon, which suggests that runners are more at risk for magnesium deficiency than sedentary people. There is even some suggestion that magnesium deficiency is related to the death of a marathon runner due to mitral valve prolapse. [5]
Endurance
There is some evidence for magnesium supplementation for improving athletic performance. "That means that athletes wouldn't be able to work or train as long as they would if they had better magnesium levels" [4]. There is evidence that magnesium deficiency can result in a significant reduction in exercise performance [9]. There is increased loss of magnesium in athletes [8] through sweat and urine. It seems a reasonable assumption to this author that the increased sweating that occurs in an NC summer would exacerbate this loss.
Bone Health
Magnesium is a critical component of bones, making up about 1% of the structure. Lower levels of magnesium produce, more brittle bones with larger bone crystals [1]. Inadequate magnesium results in lower blood calcium levels, resistance to hormone that control bone density and reduction of vitamin D effect; all result in reduced bone density [1]. There is some evidence that magnesium supplementation on its own will help bone density [10]. One study showed this in healthy older white subject, but not in black subjects [11]. Magnesium is also believed to be critical to calcium absorption [15]. (If you have concerns over bone density, don't forget to make sure you are getting enough Vitamin D.)
Migraines
There is evidence for magnesium supplementation helping prevent migraines [2,3]. Personally I have seen a reduction in my migraines, and an improvement in my low light vision. If you suffer from migraines, I would strongly recommend reading the reference articles.
Cramps
There is some very tenuous evidence that magnesium can help with muscle cramps [12]. This is not a problem I suffer from, so I have no personal perspective.
Other Impacts of Deficiency
There are studies that have linked magnesium deficiency with asthma, emphysema, Attention deficit/hyperactivity disorder (ADHD), Depression, type 2 diabetes, heart disease, high blood pressure in women, and several other problems. [1, 16]
Increasing Intake
Magnesium, is absorbed at about 30-40% efficiency [13]. Good sources of magnesium in food include nuts, cereals, coffee, green leafy vegetables and especially chocolate [13]. Cheap supplements use magnesium oxide, which is very hard to absorb; I use magnesium orotate, though chelated forms are also supposed to work well. Avoid taking Magnesium sulfate as it is used to treat constipation [14]. Vitamin C can help absorption of minerals. Therefore I take magnesium with Vitamin C on an empty stomach. (Bathing in Epson Salts can also raise magnesium levels in the blood.)
Risks
My research indicates that magnesium is generally a safe supplement at RDA type levels. Excess magnesium is filtered by the kidneys, so overdose is normally only an issue for people with kidney issues. Magnesium supplements can cause diarrhea, but this seems to be linked to the type of supplement. As with all my advice, verify it independently. If you have any doubts, consult your physician.
My Usage
I buy my Magnesium Orotate from Lucky Vitamin as they seem to have the best price I have found - http://www.luckyvitamin.com/item/itemKey/55469. I generally take one tablet (500mg) with Vitamin C on rising, and another post run.
References - Magnesium
[1] Linus Pauling Institute - Magnesium
http://lpi.oregonstate.edu/infocenter/minerals/magnesium/
[6]Magnesium deficiency (medicine)
http://en.wikipedia.org/wiki/Magnesium_deficiency_%28medicine%29
[7] USDA intake figures for NC
http://www.ars.usda.gov/Services/docs.htm?docid=11198
[13] Magnesium in biology
http://en.wikipedia.org/wiki/Magnesium_in_biology
[14] Epsom Salts
http://en.wikipedia.org/wiki/Epsom_salts
[16]University of Maryland Medical Center - Magnesium
http://www.umm.edu/altmed/articles/magnesium-000313.htm
References - Magnesium and bones
[10]Magnesium supplementation and osteoporosis
http://www.ncbi.nlm.nih.gov/pubmed/7770187?dopt=Abstract
[11]Magnesium intake from food and supplements is associated with bone mineral density in healthy older white subjects.
http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=16274367
[15] Magnesium: A Key to Calcium Absorption
http://www.mgwater.com/calmagab.shtml
References - Magnesium and Migraines
[2] Magnesium Treatment for Migraines An Inexpensive but Equivocal Treatment
http://neurologicalillness.suite101.com/article.cfm/magnesium_treatment_for_migraines
[3]Are Migraine Headaches a Symptom of a Magnesium Deficiency?
http://www.ctds.info/magnesium-migraine.html
References - Magnesium and endurance
[4] Lack Energy? Maybe It's Your Magnesium Level
http://www.ars.usda.gov/is/AR/archive/may04/energy0504.htm?pf=1
[5] The dangers of magnesium deficiency in endurance athletes http://findarticles.com/p/articles/mi_m0FDL/is_4_14/ai_n24940334/
[8]Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes?
http://www.ncbi.nlm.nih.gov/pubmed/7550259
[9] Iron, zinc and magnesium nutrition and athletic performance.
http://grande.nal.usda.gov/ibids/index.php?mode2=detail&origin=ibids_references&therow=268068
References - Magnesium and cramps
[12] Exertional Heat Cramps: Recovery and Return to Play
http://www.sanfordhealth.org/ClassLibrary/Page/Images/files/ExertionalHeatCramps.pdf
I take magnesium for three reasons - migraines, endurance and bone health. Magnesium is vital to life, being part of every cell. It is even a critical part of energy supply, being needed for ATP usage. I believe it is a critical micronutrient for runners.
Deficiency
Only 32% of the US population gets their RDA of magnesium, and only 27% in NC [7]. Magnesium levels in the blood fall after a marathon, which suggests that runners are more at risk for magnesium deficiency than sedentary people. There is even some suggestion that magnesium deficiency is related to the death of a marathon runner due to mitral valve prolapse. [5]
Endurance
There is some evidence for magnesium supplementation for improving athletic performance. "That means that athletes wouldn't be able to work or train as long as they would if they had better magnesium levels" [4]. There is evidence that magnesium deficiency can result in a significant reduction in exercise performance [9]. There is increased loss of magnesium in athletes [8] through sweat and urine. It seems a reasonable assumption to this author that the increased sweating that occurs in an NC summer would exacerbate this loss.
Bone Health
Magnesium is a critical component of bones, making up about 1% of the structure. Lower levels of magnesium produce, more brittle bones with larger bone crystals [1]. Inadequate magnesium results in lower blood calcium levels, resistance to hormone that control bone density and reduction of vitamin D effect; all result in reduced bone density [1]. There is some evidence that magnesium supplementation on its own will help bone density [10]. One study showed this in healthy older white subject, but not in black subjects [11]. Magnesium is also believed to be critical to calcium absorption [15]. (If you have concerns over bone density, don't forget to make sure you are getting enough Vitamin D.)
Migraines
There is evidence for magnesium supplementation helping prevent migraines [2,3]. Personally I have seen a reduction in my migraines, and an improvement in my low light vision. If you suffer from migraines, I would strongly recommend reading the reference articles.
Cramps
There is some very tenuous evidence that magnesium can help with muscle cramps [12]. This is not a problem I suffer from, so I have no personal perspective.
Other Impacts of Deficiency
There are studies that have linked magnesium deficiency with asthma, emphysema, Attention deficit/hyperactivity disorder (ADHD), Depression, type 2 diabetes, heart disease, high blood pressure in women, and several other problems. [1, 16]
Increasing Intake
Magnesium, is absorbed at about 30-40% efficiency [13]. Good sources of magnesium in food include nuts, cereals, coffee, green leafy vegetables and especially chocolate [13]. Cheap supplements use magnesium oxide, which is very hard to absorb; I use magnesium orotate, though chelated forms are also supposed to work well. Avoid taking Magnesium sulfate as it is used to treat constipation [14]. Vitamin C can help absorption of minerals. Therefore I take magnesium with Vitamin C on an empty stomach. (Bathing in Epson Salts can also raise magnesium levels in the blood.)
Risks
My research indicates that magnesium is generally a safe supplement at RDA type levels. Excess magnesium is filtered by the kidneys, so overdose is normally only an issue for people with kidney issues. Magnesium supplements can cause diarrhea, but this seems to be linked to the type of supplement. As with all my advice, verify it independently. If you have any doubts, consult your physician.
My Usage
I buy my Magnesium Orotate from Lucky Vitamin as they seem to have the best price I have found - http://www.luckyvitamin.com/item/itemKey/55469. I generally take one tablet (500mg) with Vitamin C on rising, and another post run.
References - Magnesium
[1] Linus Pauling Institute - Magnesium
http://lpi.oregonstate.edu/infocenter/minerals/magnesium/
[6]Magnesium deficiency (medicine)
http://en.wikipedia.org/wiki/Magnesium_deficiency_%28medicine%29
[7] USDA intake figures for NC
http://www.ars.usda.gov/Services/docs.htm?docid=11198
[13] Magnesium in biology
http://en.wikipedia.org/wiki/Magnesium_in_biology
[14] Epsom Salts
http://en.wikipedia.org/wiki/Epsom_salts
[16]University of Maryland Medical Center - Magnesium
http://www.umm.edu/altmed/articles/magnesium-000313.htm
References - Magnesium and bones
[10]Magnesium supplementation and osteoporosis
http://www.ncbi.nlm.nih.gov/pubmed/7770187?dopt=Abstract
[11]Magnesium intake from food and supplements is associated with bone mineral density in healthy older white subjects.
http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=16274367
[15] Magnesium: A Key to Calcium Absorption
http://www.mgwater.com/calmagab.shtml
References - Magnesium and Migraines
[2] Magnesium Treatment for Migraines An Inexpensive but Equivocal Treatment
http://neurologicalillness.suite101.com/article.cfm/magnesium_treatment_for_migraines
[3]Are Migraine Headaches a Symptom of a Magnesium Deficiency?
http://www.ctds.info/magnesium-migraine.html
References - Magnesium and endurance
[4] Lack Energy? Maybe It's Your Magnesium Level
http://www.ars.usda.gov/is/AR/archive/may04/energy0504.htm?pf=1
[5] The dangers of magnesium deficiency in endurance athletes http://findarticles.com/p/articles/mi_m0FDL/is_4_14/ai_n24940334/
[8]Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes?
http://www.ncbi.nlm.nih.gov/pubmed/7550259
[9] Iron, zinc and magnesium nutrition and athletic performance.
http://grande.nal.usda.gov/ibids/index.php?mode2=detail&origin=ibids_references&therow=268068
References - Magnesium and cramps
[12] Exertional Heat Cramps: Recovery and Return to Play
http://www.sanfordhealth.org/ClassLibrary/Page/Images/files/ExertionalHeatCramps.pdf
Thursday, September 3, 2009
Running Tip #12 - Running in the Dark
In the winter, it can be hard to find a time to run in the few daylight hours that are available. You may also find yourself in a race that takes place in darkness. Either way, running in darkness brings its own challenges, both practical and psychological.
Practical issues - Lighting
One option for running in the dark is to stick to well lit paths. If you do this near cars, be sure you have plenty of reflective gear; runners nearly always do worse than cars when the two collide. I would also recommend a flashing yellow/red LED light attached to the back of your shorts. Something like this Nathan is cheap and works well - http://www.rei.com/product/785894.
If you are running away from street lights, then carrying your own light source becomes important. (You can run by the light of the moon sometimes, but I do not rely on it.) The most common approaches are headlights or hand held flashlights. The advantage of a hand held flashlight is the light source is lower than your eyes, so bumps in the path cast shadows you can see; this makes it far easier to see the shape of the path. The downside of hand held lights is that having something in your hand is a pain.
A nice solution to this is the Petzl Tactikka XP Adapt (http://www.rei.com/product/737855). This light clips to the waist of your shorts, providing a waist level light that is hands free. The other thing I like about this Petzl light is that it has a diffuser to create a nice even light that works really well. This is my preferred light for most night running. For early mornings it is doubly nice, as when the sun comes up, it is very unobtrusive. It is not recommended for use with lithium batteries, but I have done so without a problem. It does work with rechargeable batteries, but when the power runs out, it runs out fast! I have found that the light works well with compression shorts - I'm not sure how you would get on with something baggy.
For trail running in the dark, where I also want to see much further than the Tactikka, I have the Petzl MYO RXP, which is their first regulated headlight (http://www.petzl.com/us/outdoor/myo-series/myo-rxp). A regulated light stays at the same brightness until the battery in nearly flat, then drops very quickly. The RXP is much, much brighter than the Tactikka and without the diffuser in place, it will illuminate the trail for a good distance. This makes navigation much easier and reduces the sense of confinement you can get when running for a long time at night.
The combination of the Tactikka and the RXP works well for me. I wish there were a brighter version of the Tactikka, as the RXP tends to overwhelm its output.
Amongst my many other headlights, I have the Petzl MYO XP Belt, which has the batteries in a separate box that attaches on your belt (hence the name). It is a good idea for keeping the load on your head down, but the wire is very thick and inflexible, which annoys me. The wire has also broken on my battery pack, which is disappointing. It is a great light for extreme cold, as you can keep the batteries warm, but other than that, I would not recommend it. http://www.rei.com/product/770394
As you may have gathered, I like the Petzl range of lights. I've had other brands, but none work quite as well for me. The flip down diffuser that Petzl includes on many of their lights is invaluable. They are not waterproof, but I've never had a problem wearing one in heavy rain. Carrying one upside down around my wrist once caused some temporary problems though. I'd love to try the Petzl Ultra, but at $430, it is out of my price range. http://www.rei.com/product/786019
The only other safety tips for night running on remote trails is to carry a bear bell to help keep the creatures away and a cell phone to call for help, just in case.
Psychological Issues
There are a number of psychological issues with running in the dark. The biggest challenge for me running in the evening is that when the sun goes down, I want to go to bed. The feeling of sleepiness, particularly if you have been running for many hours can be overwhelming. I have overcome this, partly with practice, and partly with a different mindset. When I look at my watch and discover it is a particular time, I work to detach myself from the meaning of that time. If it is 10pm, I don't think 'I should be going to bed'. I work to imagine I am in a different country on a different time zone, and generally, it helps. Even on MMT, when I was racing for 34 hours, I did not suffer from sleepiness.
Another problem with running at night can be a sense of isolation. Your world can become a small circle of light, with no other points of reference. Running with others, or running near roads can reduce this sense of isolation. I find that the time just around sunset is the worst for me, as it combines with a sense that I should be tucked up in bed, not out running.
The darkness can lead to an irrational fear. Being scared of the dark is quite natural, especially if you are exhausted. I was told by an outdoor survival expert that the key is to have a 'predator mindset' not a 'prey mindset'. You have to believe you are the biggest, baddest thing out there. I found this advice really worked for me. Note: this deals with irrational fear, but some fears are rational and need to be dealt with differently. If there are reasons to be afraid of wildlife or people, you need to be equipped to deal with them or take other precautions. Pepper Spray (I usually carry some), bear bells, cell phones and most importantly, running with a friend can all help alleviate risk.
My remaining psychological issue is that I run much slower in the dark than the light. I always feel like I am running much faster than I actually am. Looking at my watch that displays pace helps compensate a little, but not completely.
Practical issues - Lighting
One option for running in the dark is to stick to well lit paths. If you do this near cars, be sure you have plenty of reflective gear; runners nearly always do worse than cars when the two collide. I would also recommend a flashing yellow/red LED light attached to the back of your shorts. Something like this Nathan is cheap and works well - http://www.rei.com/product/785894.
If you are running away from street lights, then carrying your own light source becomes important. (You can run by the light of the moon sometimes, but I do not rely on it.) The most common approaches are headlights or hand held flashlights. The advantage of a hand held flashlight is the light source is lower than your eyes, so bumps in the path cast shadows you can see; this makes it far easier to see the shape of the path. The downside of hand held lights is that having something in your hand is a pain.
A nice solution to this is the Petzl Tactikka XP Adapt (http://www.rei.com/product/737855). This light clips to the waist of your shorts, providing a waist level light that is hands free. The other thing I like about this Petzl light is that it has a diffuser to create a nice even light that works really well. This is my preferred light for most night running. For early mornings it is doubly nice, as when the sun comes up, it is very unobtrusive. It is not recommended for use with lithium batteries, but I have done so without a problem. It does work with rechargeable batteries, but when the power runs out, it runs out fast! I have found that the light works well with compression shorts - I'm not sure how you would get on with something baggy.
For trail running in the dark, where I also want to see much further than the Tactikka, I have the Petzl MYO RXP, which is their first regulated headlight (http://www.petzl.com/us/outdoor/myo-series/myo-rxp). A regulated light stays at the same brightness until the battery in nearly flat, then drops very quickly. The RXP is much, much brighter than the Tactikka and without the diffuser in place, it will illuminate the trail for a good distance. This makes navigation much easier and reduces the sense of confinement you can get when running for a long time at night.
The combination of the Tactikka and the RXP works well for me. I wish there were a brighter version of the Tactikka, as the RXP tends to overwhelm its output.
Amongst my many other headlights, I have the Petzl MYO XP Belt, which has the batteries in a separate box that attaches on your belt (hence the name). It is a good idea for keeping the load on your head down, but the wire is very thick and inflexible, which annoys me. The wire has also broken on my battery pack, which is disappointing. It is a great light for extreme cold, as you can keep the batteries warm, but other than that, I would not recommend it. http://www.rei.com/product/770394
As you may have gathered, I like the Petzl range of lights. I've had other brands, but none work quite as well for me. The flip down diffuser that Petzl includes on many of their lights is invaluable. They are not waterproof, but I've never had a problem wearing one in heavy rain. Carrying one upside down around my wrist once caused some temporary problems though. I'd love to try the Petzl Ultra, but at $430, it is out of my price range. http://www.rei.com/product/786019
The only other safety tips for night running on remote trails is to carry a bear bell to help keep the creatures away and a cell phone to call for help, just in case.
Psychological Issues
There are a number of psychological issues with running in the dark. The biggest challenge for me running in the evening is that when the sun goes down, I want to go to bed. The feeling of sleepiness, particularly if you have been running for many hours can be overwhelming. I have overcome this, partly with practice, and partly with a different mindset. When I look at my watch and discover it is a particular time, I work to detach myself from the meaning of that time. If it is 10pm, I don't think 'I should be going to bed'. I work to imagine I am in a different country on a different time zone, and generally, it helps. Even on MMT, when I was racing for 34 hours, I did not suffer from sleepiness.
Another problem with running at night can be a sense of isolation. Your world can become a small circle of light, with no other points of reference. Running with others, or running near roads can reduce this sense of isolation. I find that the time just around sunset is the worst for me, as it combines with a sense that I should be tucked up in bed, not out running.
The darkness can lead to an irrational fear. Being scared of the dark is quite natural, especially if you are exhausted. I was told by an outdoor survival expert that the key is to have a 'predator mindset' not a 'prey mindset'. You have to believe you are the biggest, baddest thing out there. I found this advice really worked for me. Note: this deals with irrational fear, but some fears are rational and need to be dealt with differently. If there are reasons to be afraid of wildlife or people, you need to be equipped to deal with them or take other precautions. Pepper Spray (I usually carry some), bear bells, cell phones and most importantly, running with a friend can all help alleviate risk.
My remaining psychological issue is that I run much slower in the dark than the light. I always feel like I am running much faster than I actually am. Looking at my watch that displays pace helps compensate a little, but not completely.
Friday, August 28, 2009
Running Tip #11 - Introduction to workout types
Our bodies respond to training stress by being temporarily weakened, then growing back stronger, a process called supercompensation [1]. There are different ways of training that produce different training stress and result in different improvements. Training modifies different systems in the body, including cardiovascular, muscular, biomechanical, neurological and hormonal. This article gives a high level overview of the different training types; future articles will look at some of these in more detail.
Easy runs/recovery runs/junk miles
Many runners do the bulk of their miles in 'easy' runs. These runs are 'easy' in the sense that they are not so fast or so long that they push the limits of the runners ability. While there can be some benefit to this type of run, some coaches consider these runs as 'junk miles'. The runs are not fast enough to significantly improve aerobic capacity, maximal speed or endurance. There is little evidence to support the idea that an easy run on a rest day improves recovery [2, 3]. Adding an extra 20% distance at an easy pace (from 4 to 6 days/week) did not improve marathon times in a study [5,6].
Interval Training
Interval training is alternating high and low intensity exercise. The high intensity might be a slow jog for a beginner or a fast run for the more advanced. The low intensity might be a slower run, a walk or laying on the ground. I believe that interval training is the most important type of workout, for everyone from beginners to elite athletes. For beginners, it seems that there is a perception that interval training is in some way taking the easy way out, or that walking in a run means you are not a 'real runner'. Nothing could be further from the truth; real runners do interval training! Interval training is the most efficient ways of improving aerobic capacity and maximal speed. Interval training is also great in hot weather - the low intensity period allows for cooling off.
Long Run
Everyone has a limit on how far they can run. The long run is the key workout for increasing distance and is part of any reasonable marathon training plan. The distance that can be run is dramatically increased by taking walking breaks; you can go much further than with continuous running. Generally, a long run is at an easy pace, often well below the target race pace. However, a number of running plans include some type of higher paced running. I would advise most runners to have one run a week longer than the others. The length of the long run, how quickly to build it up, etc, will be the subject of another blog entry.
Hills
There is a lot of variety to hill training. It can be used with interval training, running hard up the hill and easy down to build fitness with lower impact. Running hard down the hill and easy back up again provides adaptation to prevent downhill muscle damage (more on that in a dedicated blog entry). Also a long run can be hilly to prepare for a long, hilly race.
Tempo Run
A tempo run is generally a run for 20 minutes at a pace that could be maintained for a maximum of an hour (83-88% VO2max) [4] . Jack Daniels claims tempo runs 'are one of the most productive types of training'. However, I have not found tempo runs to improve my fitness in the same way that other types of workout do, nor have I found any scientific evidence for the benefit of tempo runs over intervals. In fact, the evidence I have seen indicates that although tempo runs are better than no speed work, your time and effort are better spent on intervals.
Racing
Racing can be used as a form of training, and for some people this is their preferred way of improving their speed. I think that a longer race (marathon or longer) does too much damage to produce a fitness benefit.
[1]Supercompensation
http://en.wikipedia.org/wiki/Supercompensation
[2] Neuromuscular fatigue and recovery in elite female soccer: effects of active recovery.
http://www.ncbi.nlm.nih.gov/pubmed/18202563
[3] Rest v Active Recovery
http://evidencebasedfitness.blogspot.com/2008/02/rest-vs-active-recovery.html
[4]Jack Daniel's Running Formula, 2nd Edition, pp 111
[5]Preparing For Your First Marathon
http://www.pponline.co.uk/encyc/0307.htm
[6]Long slow distance training in novice marathoners
http://www.ncbi.nlm.nih.gov/pubmed/7886283
Easy runs/recovery runs/junk miles
Many runners do the bulk of their miles in 'easy' runs. These runs are 'easy' in the sense that they are not so fast or so long that they push the limits of the runners ability. While there can be some benefit to this type of run, some coaches consider these runs as 'junk miles'. The runs are not fast enough to significantly improve aerobic capacity, maximal speed or endurance. There is little evidence to support the idea that an easy run on a rest day improves recovery [2, 3]. Adding an extra 20% distance at an easy pace (from 4 to 6 days/week) did not improve marathon times in a study [5,6].
Interval Training
Interval training is alternating high and low intensity exercise. The high intensity might be a slow jog for a beginner or a fast run for the more advanced. The low intensity might be a slower run, a walk or laying on the ground. I believe that interval training is the most important type of workout, for everyone from beginners to elite athletes. For beginners, it seems that there is a perception that interval training is in some way taking the easy way out, or that walking in a run means you are not a 'real runner'. Nothing could be further from the truth; real runners do interval training! Interval training is the most efficient ways of improving aerobic capacity and maximal speed. Interval training is also great in hot weather - the low intensity period allows for cooling off.
Long Run
Everyone has a limit on how far they can run. The long run is the key workout for increasing distance and is part of any reasonable marathon training plan. The distance that can be run is dramatically increased by taking walking breaks; you can go much further than with continuous running. Generally, a long run is at an easy pace, often well below the target race pace. However, a number of running plans include some type of higher paced running. I would advise most runners to have one run a week longer than the others. The length of the long run, how quickly to build it up, etc, will be the subject of another blog entry.
Hills
There is a lot of variety to hill training. It can be used with interval training, running hard up the hill and easy down to build fitness with lower impact. Running hard down the hill and easy back up again provides adaptation to prevent downhill muscle damage (more on that in a dedicated blog entry). Also a long run can be hilly to prepare for a long, hilly race.
Tempo Run
A tempo run is generally a run for 20 minutes at a pace that could be maintained for a maximum of an hour (83-88% VO2max) [4] . Jack Daniels claims tempo runs 'are one of the most productive types of training'. However, I have not found tempo runs to improve my fitness in the same way that other types of workout do, nor have I found any scientific evidence for the benefit of tempo runs over intervals. In fact, the evidence I have seen indicates that although tempo runs are better than no speed work, your time and effort are better spent on intervals.
Racing
Racing can be used as a form of training, and for some people this is their preferred way of improving their speed. I think that a longer race (marathon or longer) does too much damage to produce a fitness benefit.
[1]Supercompensation
http://en.wikipedia.org/wiki/Supercompensation
[2] Neuromuscular fatigue and recovery in elite female soccer: effects of active recovery.
http://www.ncbi.nlm.nih.gov/pubmed/18202563
[3] Rest v Active Recovery
http://evidencebasedfitness.blogspot.com/2008/02/rest-vs-active-recovery.html
[4]Jack Daniel's Running Formula, 2nd Edition, pp 111
[5]Preparing For Your First Marathon
http://www.pponline.co.uk/encyc/0307.htm
[6]Long slow distance training in novice marathoners
http://www.ncbi.nlm.nih.gov/pubmed/7886283
Monday, August 24, 2009
Running Tip #10 - Nutrition - Protein
Protein is one of the four main areas of nutrition, the others being carbohydrates, fats and micronutrients.
To understand protein, it is helpful to know some basic nutritional science. Protein is made up of amino acids [1]; there are 22 normal amino acids and 8 of them are called 'essential' because they have to be eaten as the body cannot produce them from other foods [2]. A food can be described as 'complete' if it contains a balance of the essential amino acids. Complete proteins are generally from animal sources - dairy and meat. However, you don't need to get all the amino acids from the same food to get a complete protein. Simply having beans and cereals in the diet will create the balance needed. (They don't need to be eaten in the same meal [4])
The human body as no 'store' of protein other than your muscles. There is some interesting research that indicates that having amino acids available as quickly as possible after training will improve muscle synthesis (and therefore recovery). The ideal approach seems to be to take raw amino acids, either before or after training [11]. as they are available more quickly than protein, but this is more expensive than protein. Whey protein is more easily digested (two hours) than other forms of protein, so this is the next best approach. Taking protein before exercise is best, but I for one can't tolerate much protein when running. Taking protein with fast carbohydrate (high Glycemic Index) can create an insulin spike that also helps muscle synthesis. So taking some Whey protein in Gatorade immediately after running should help recovery and muscle building. [5, 6]
What about sports drinks/gels that contain Protein? The evidence for protein consumption during exercise improving performance is somewhat mixed [9]. My suggestion would be to try it and see how you get on. You could use the commercial carbohydrate/protein drinks/gels, or you could make your own drink by adding protein powder to your current drink. The latter would give you the option of using a higher quality protein, or even an amino acid combination.
There is a lot of debate over the correct level of protein intake, especially for endurance athletes. However, my overall research indicates that 1.3-1.5 grams per kilogram body weight per day is about right for serious runners.
There is also debate over taking protein before sleeping. Most repair and recovery occurs at night, so having an adequate supply of protein seems like a good idea, but there are suggestions that it may interfere with sleep. There is also indications that while the essential amino acid tryptophan is vital for sleep, many sources of protein lack sufficient quantities [10]. Personally, I find that a scoop of protein in a glass of milk seems to help me sleep.
I take Optimum Nutrition's Gold Standard 100% Whey, as it dissolves easily, is reasonably priced and seems to be good quality. The vanilla flavor tastes great mixed with Gatorade, or with milk and cocoa powder.
http://www.bulknutrition.com/p62_100__Whey_Protein_-_Gold_Standard_Optimum_Nutrition.html. They also have bulk amino acids for instance - http://www.bulknutrition.com/?products_id=1511
[1]Protein
http://en.wikipedia.org/wiki/Protein
[2]Amino Acids
http://en.wikipedia.org/wiki/Amino_acid
[3]Complete Protein
http://en.wikipedia.org/wiki/Complete_protein
[4]Protein Combining
http://en.wikipedia.org/wiki/Protein_combining
[5]protein metabolism
http://www.pponline.co.uk/encyc/protein-metabolism.htm
[6]Strength Training Diet
http://www.pponline.co.uk/encyc/strength-training-diet.htm
[7]Protein: how much do runners need?
http://faculty.washington.edu/crowther/Misc/RBC/protein.shtml
[8]Runner's World - eat more protein
http://www.runnersworld.com/article/0,7120,s6-242-300--12554-0,00.html
[9]Energy drink: do protein shakes improve performance?
http://www.pponline.co.uk/encyc/energy-drink-do-protein-shakes-improve-performance-40878
[10]waking up to the performance of sleep
http://www.pponline.co.uk/encyc/sleep-loss-making-sure-it-doesnt-affect-your-training
[11]Branched chain amino acids prevent muscle protein breakdown but they don't boost performance
http://www.pponline.co.uk/encyc/0391.htm
To understand protein, it is helpful to know some basic nutritional science. Protein is made up of amino acids [1]; there are 22 normal amino acids and 8 of them are called 'essential' because they have to be eaten as the body cannot produce them from other foods [2]. A food can be described as 'complete' if it contains a balance of the essential amino acids. Complete proteins are generally from animal sources - dairy and meat. However, you don't need to get all the amino acids from the same food to get a complete protein. Simply having beans and cereals in the diet will create the balance needed. (They don't need to be eaten in the same meal [4])
The human body as no 'store' of protein other than your muscles. There is some interesting research that indicates that having amino acids available as quickly as possible after training will improve muscle synthesis (and therefore recovery). The ideal approach seems to be to take raw amino acids, either before or after training [11]. as they are available more quickly than protein, but this is more expensive than protein. Whey protein is more easily digested (two hours) than other forms of protein, so this is the next best approach. Taking protein before exercise is best, but I for one can't tolerate much protein when running. Taking protein with fast carbohydrate (high Glycemic Index) can create an insulin spike that also helps muscle synthesis. So taking some Whey protein in Gatorade immediately after running should help recovery and muscle building. [5, 6]
What about sports drinks/gels that contain Protein? The evidence for protein consumption during exercise improving performance is somewhat mixed [9]. My suggestion would be to try it and see how you get on. You could use the commercial carbohydrate/protein drinks/gels, or you could make your own drink by adding protein powder to your current drink. The latter would give you the option of using a higher quality protein, or even an amino acid combination.
There is a lot of debate over the correct level of protein intake, especially for endurance athletes. However, my overall research indicates that 1.3-1.5 grams per kilogram body weight per day is about right for serious runners.
There is also debate over taking protein before sleeping. Most repair and recovery occurs at night, so having an adequate supply of protein seems like a good idea, but there are suggestions that it may interfere with sleep. There is also indications that while the essential amino acid tryptophan is vital for sleep, many sources of protein lack sufficient quantities [10]. Personally, I find that a scoop of protein in a glass of milk seems to help me sleep.
I take Optimum Nutrition's Gold Standard 100% Whey, as it dissolves easily, is reasonably priced and seems to be good quality. The vanilla flavor tastes great mixed with Gatorade, or with milk and cocoa powder.
http://www.bulknutrition.com/p62_100__Whey_Protein_-_Gold_Standard_Optimum_Nutrition.html. They also have bulk amino acids for instance - http://www.bulknutrition.com/?products_id=1511
[1]Protein
http://en.wikipedia.org/wiki/Protein
[2]Amino Acids
http://en.wikipedia.org/wiki/Amino_acid
[3]Complete Protein
http://en.wikipedia.org/wiki/Complete_protein
[4]Protein Combining
http://en.wikipedia.org/wiki/Protein_combining
[5]protein metabolism
http://www.pponline.co.uk/encyc/protein-metabolism.htm
[6]Strength Training Diet
http://www.pponline.co.uk/encyc/strength-training-diet.htm
[7]Protein: how much do runners need?
http://faculty.washington.edu/crowther/Misc/RBC/protein.shtml
[8]Runner's World - eat more protein
http://www.runnersworld.com/article/0,7120,s6-242-300--12554-0,00.html
[9]Energy drink: do protein shakes improve performance?
http://www.pponline.co.uk/encyc/energy-drink-do-protein-shakes-improve-performance-40878
[10]waking up to the performance of sleep
http://www.pponline.co.uk/encyc/sleep-loss-making-sure-it-doesnt-affect-your-training
[11]Branched chain amino acids prevent muscle protein breakdown but they don't boost performance
http://www.pponline.co.uk/encyc/0391.htm
Wednesday, August 19, 2009
Running Tip #9 - Blister Prevention & Socks
The most important job socks do is prevent blisters. I suffer from a skin condition ("non-Hallopeau-Siemens recessive dystrophic epidermolysis bullosa") that makes my skin blister easily, so I have looked carefully at socks and tried a number of different types.
The unholy trinity of blisters
Three factors work together to cause blisters; heat, moisture and friction. Socks don't do much to reduce heat, but they do reduce friction and moisture.
Material
Don't use cotton socks - cotton is one of the worst materials that you can choose for socks (or any athletic wear). I generally use Cool Max, which is a synthetic fiber that uses capillary action to spread out sweat so it evaporates better. There are many other synthetic materials on the market that also work well. Some people get on well with wool; I use wool socks for hiking in cool weather, but not for running. If you choose wool, get high quality merino Wool, such as 'smart wool'. I've tried Bamboo socks; they feel nicer than Cool Max when dry, but hold more water and dry more slowly. Some socks include silver as an antibacterial material, which helps reduce odor. This is great in socks where you can't wash them for days at a time (long backpacking trips), but for running it is not a big deal. If you have a problem with shoe odor, then silver based socks may help.
Construction
Modern construction techniques allow for seamless, or near seamless construction, which is useful, as seams often cause blisters. These construction techniques also allow for variable thickness socks; I've not found much benefit from this approach.
Weight
If you are wearing light weight racing shoes for a short distance race, then go for light weight socks. Otherwise, I would not worry too much about sock weight.
Compression Socks
I have not experimented extensively with compression socks. Compression over the calf does seem to help recovery, but compression on the foot itself causes me problems. Compressing the bones in the front of the foot (metatarsals) can put pressure on the nerves, and the nerves do not appreciate this (Morton's neuroma).
Injinji
If you ever have a problem with blisters on your toes, try Injini socks. They have individual sections for each toe; they are like a glove for your feet instead of a mitten. They take a little getting used to as your toes are not used to being separated. Having adapted to Injinji, I really like them. They make both a normal thickness sock and a much thinner 'liner' sock. The liner can be hard to find; Zombie Runner is the only place I could find them. The liner sock is thin enough to allow them to be worn with other socks as well.
Double layer socks
The idea of double layer socks is that the extra layer of material reduces friction. The inner layer rubs on the outer layer, rather than rub on the skin of the foot. I like the Wrightsock dual layer socks. I generally wear their thinnest Cool Max sock, though I also have some of their thicker Silver based socks.
Injinji + Wrightsock
My favorite combination is to wear the Injinji liner sock with the thinnest Cool Max Wrightsock. This gives me toe protection and three layers of material. I find that this pairing is much better with blisters than any other option I've tried.
Tangent - Fit is critical
The most important issue with blisters is having shoes that fit correctly. The combination of socks I use allows me to swap for slightly thicker socks to tweak the fit.
The unholy trinity of blisters
Three factors work together to cause blisters; heat, moisture and friction. Socks don't do much to reduce heat, but they do reduce friction and moisture.
Material
Don't use cotton socks - cotton is one of the worst materials that you can choose for socks (or any athletic wear). I generally use Cool Max, which is a synthetic fiber that uses capillary action to spread out sweat so it evaporates better. There are many other synthetic materials on the market that also work well. Some people get on well with wool; I use wool socks for hiking in cool weather, but not for running. If you choose wool, get high quality merino Wool, such as 'smart wool'. I've tried Bamboo socks; they feel nicer than Cool Max when dry, but hold more water and dry more slowly. Some socks include silver as an antibacterial material, which helps reduce odor. This is great in socks where you can't wash them for days at a time (long backpacking trips), but for running it is not a big deal. If you have a problem with shoe odor, then silver based socks may help.
Construction
Modern construction techniques allow for seamless, or near seamless construction, which is useful, as seams often cause blisters. These construction techniques also allow for variable thickness socks; I've not found much benefit from this approach.
Weight
If you are wearing light weight racing shoes for a short distance race, then go for light weight socks. Otherwise, I would not worry too much about sock weight.
Compression Socks
I have not experimented extensively with compression socks. Compression over the calf does seem to help recovery, but compression on the foot itself causes me problems. Compressing the bones in the front of the foot (metatarsals) can put pressure on the nerves, and the nerves do not appreciate this (Morton's neuroma).
Injinji
If you ever have a problem with blisters on your toes, try Injini socks. They have individual sections for each toe; they are like a glove for your feet instead of a mitten. They take a little getting used to as your toes are not used to being separated. Having adapted to Injinji, I really like them. They make both a normal thickness sock and a much thinner 'liner' sock. The liner can be hard to find; Zombie Runner is the only place I could find them. The liner sock is thin enough to allow them to be worn with other socks as well.
Double layer socks
The idea of double layer socks is that the extra layer of material reduces friction. The inner layer rubs on the outer layer, rather than rub on the skin of the foot. I like the Wrightsock dual layer socks. I generally wear their thinnest Cool Max sock, though I also have some of their thicker Silver based socks.
Injinji + Wrightsock
My favorite combination is to wear the Injinji liner sock with the thinnest Cool Max Wrightsock. This gives me toe protection and three layers of material. I find that this pairing is much better with blisters than any other option I've tried.
Tangent - Fit is critical
The most important issue with blisters is having shoes that fit correctly. The combination of socks I use allows me to swap for slightly thicker socks to tweak the fit.
Friday, August 14, 2009
Running Tip #8 - Carbohydrates & Glycemic Index
Carbohydrates (carbs) are a key energy source for runners. The way carbs are used depends on the state you are in. If you are in the middle of exercise, these carbs tend to be used directly for energy. If you are at recovering from exercise, these carbs will go into quick access storage (glycogen). If your glycogen stores are full, then the carbs will tend to be stored as fat.
Some carbs are easily digested, with the fuel becoming ready for use quickly. These 'quick carbs' are great in the middle of a run, as the muscles (and brain) will start to burn them. If you are at rest, these quick carbs can raise the blood sugar levels quickly, causing a 'blood sugar spike'. The body reacts by producing insulin, which can overcompensate for the spike and result in a 'blood sugar crash'. Neither the spike nor the crash is good for you.
So what carbs are 'easily digested'? In some literature, quickly digested carbs are considered 'simple' and slow digesting carbs are 'complex', but this is not a useful division. The difference between simple and complex is based on the chemistry of the carb molecule - small molecules like sugar are 'simple' and big molecules like starch (bread, etc) are 'complex'. This division into simple and complex is unfortunately crap (biochemistry term meaning 'not useful').
The digestion of carbs is a sophisticated system that does not follow this simple division. Some simple carbs (Fructose) are very slow to digest, whereas some complex carbs (maltodextrin) are very easy to digest. The actual measure of digestibility of carbs is normally called 'Glycemic Index' (GI), which is how much the blood sugar rises when a food is eaten [1]. For instance, white bread (a 'complex' carb, GI 70) has a higher GI than table sugar (a 'simple' carb, GI 60). This is because highly refined flour in bread is more easily digested than table sugar (which is half fructose).
Understanding the GI of food is important to health. Spikes in blood sugar has been linked to Diabetes, heart disease and weight gain. As a runner, high GI food is great for taking in the middle of exercise or directly after. At other times, it's best to avoid high GI foods. The web site http://www.nutritiondata.com has a lot of nutritional information on many foods, and includes a 'glycemic load', which can be useful in choosing foods. The site http://www.glycemicindex.com/ has a database of GI values for food.
One of the factors limiting the use of GI in food labeling is that it has to be experimentally tested; it can't be measured based on the food due to the complexities of the human body. For instance sourdough bread has a lower GI than equivalent regular bread because the acidity in the sourdough bread slows digestion. Another example: the difference between white and most whole wheat bread is not significant.
Swapping high GI foods for low GI foods can be a very useful part of a weight loss program. A given number of calories of a high GI food will not keep us satiated as long as low GI. That means that eating a low GI food will stave off hunger for longer, causing us to eat less overall.
[1] Wikipedia - Glycemic Index
http://en.wikipedia.org/wiki/Glycemic_index
Recommended reading
'The New Glucose Revolution Complete Guide to Glycemic Index Values'
http://www.amazon.com/gp/product/1569244782
Some carbs are easily digested, with the fuel becoming ready for use quickly. These 'quick carbs' are great in the middle of a run, as the muscles (and brain) will start to burn them. If you are at rest, these quick carbs can raise the blood sugar levels quickly, causing a 'blood sugar spike'. The body reacts by producing insulin, which can overcompensate for the spike and result in a 'blood sugar crash'. Neither the spike nor the crash is good for you.
So what carbs are 'easily digested'? In some literature, quickly digested carbs are considered 'simple' and slow digesting carbs are 'complex', but this is not a useful division. The difference between simple and complex is based on the chemistry of the carb molecule - small molecules like sugar are 'simple' and big molecules like starch (bread, etc) are 'complex'. This division into simple and complex is unfortunately crap (biochemistry term meaning 'not useful').
The digestion of carbs is a sophisticated system that does not follow this simple division. Some simple carbs (Fructose) are very slow to digest, whereas some complex carbs (maltodextrin) are very easy to digest. The actual measure of digestibility of carbs is normally called 'Glycemic Index' (GI), which is how much the blood sugar rises when a food is eaten [1]. For instance, white bread (a 'complex' carb, GI 70) has a higher GI than table sugar (a 'simple' carb, GI 60). This is because highly refined flour in bread is more easily digested than table sugar (which is half fructose).
Understanding the GI of food is important to health. Spikes in blood sugar has been linked to Diabetes, heart disease and weight gain. As a runner, high GI food is great for taking in the middle of exercise or directly after. At other times, it's best to avoid high GI foods. The web site http://www.nutritiondata.com has a lot of nutritional information on many foods, and includes a 'glycemic load', which can be useful in choosing foods. The site http://www.glycemicindex.com/ has a database of GI values for food.
One of the factors limiting the use of GI in food labeling is that it has to be experimentally tested; it can't be measured based on the food due to the complexities of the human body. For instance sourdough bread has a lower GI than equivalent regular bread because the acidity in the sourdough bread slows digestion. Another example: the difference between white and most whole wheat bread is not significant.
Swapping high GI foods for low GI foods can be a very useful part of a weight loss program. A given number of calories of a high GI food will not keep us satiated as long as low GI. That means that eating a low GI food will stave off hunger for longer, causing us to eat less overall.
[1] Wikipedia - Glycemic Index
http://en.wikipedia.org/wiki/Glycemic_index
Recommended reading
'The New Glucose Revolution Complete Guide to Glycemic Index Values'
http://www.amazon.com/gp/product/1569244782
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