FitSugar

How Do You Re-Fuel When Long-Distance Running?

FitSugar — Wed, 18 Nov 2009 03:00:04 -0800

FitSugar reader AZDaisy posted this question in the RunningSugar community group.

Hey everyone! So I've been running off and on for years now, but I just started getting serious, and I'm running my first half marathon this February! The longest I've run before was 7 miles . . . so replenishing my energy mid-run has never been an issue thus far. But I've read that for every hour you work out, you need to eat something, and that's where the gels, gummies, and bars come in. However, I've also read that you need to drink water when you eat these things, and where I run there's typically no water source, nor do I like the idea of carrying a water bottle with me on my long runs. I'm just curious . . . what do you long distance runners do when it's time to boost your energy mid-run?

If you love chatting about running or have a question, then post your thoughts to the RunningSugar community group. Not a runner? Then take a look at our other community groups - there's something for everyone. If you want to see your health or fitness post featured on FitSugar, then private message me here to pitch your ideas.

Best Sneakers for Long Distance Running

FitSugar — Thu, 11 Sep 2008 03:00:00 -0700

If you're upping your running mileage to tone up, to cross-train for another endurance sport, or if you're training for a marathon, then you're going to need a quality pair of sneakers. There isn't one brand or style of running shoe out there that is considered the ultimate shoe, because everyone's feet are different and so is the way in which they run. Here's some criteria you should look for in a shoe:

The sneaker should be lightweight and breathable. After continuously pounding your feet on the ground for almost an hour, you want as little weight on your feet as possible to avoid injuries to your joints and to conserve energy. Running for long periods of time will also raise your body temperature, so you want a shoe that has some type of ventilation (sweaty feet can cause blisters).
The sneaker should be made for your type of foot. Flat-footed people who overpronate when they run need extra arch support. If you have high arches and underpronate, you'll need extra cushioning. If you're not sure what type of foot you have and where you fall on the pronation scale, go to a specialty running store for expert advice.

For more great tips read more.

The sneaker should be made for the type of surface you plan to run on. If you're jogging on dirt, uneven, or wet terrain, make sure the sole of the shoe is meant for that, and the frame is sturdy.
Go for comfort, not appearance. Your feet could care less if your sneaks look cute with your new running skirt. So make sure they offer optimum cushioning and support. Finding the best fit is the point, so try on every brand and style of shoe in the store (even if they're hideous).
Don't be afraid to put down the dough. A solid pair may end up costing around $150, but it's totally worth it since you'll be spending a lot of time in them. If your feet are protected, it'll help avoid injury and improve your performance.

If you're at a loss for which ones to try out here's a list recommended by Consumer Reports: Nike Air Zoom Vomero+ ($120), Nike Air Pegasus+ 2007 ($65), Puma Complete Infinitus ($85), and Reebok Premier Hatana ($89).

Source

Get in Gear: Nathan Speed 4 Water Holder

FitSugar — Tue, 04 Mar 2008 11:00:00 -0800

If you're into long-distance running or training for a marathon it's imperative to stay hydrated. Carrying around a huge water bottle can be annoying though, and most hydration waistpacks only hold 20 ounces of water or less.

Check out this Nathan Speed 4 Nutrition Speedbelt ($34.95). It's a long name for a holder that you wear around your waist that houses four, 10-ounce bottles. That means you get 40 ounces of water total, and because the bottles are spread out, you won't feel uneven pressure or strain on your back or hips. The bottles can also be filled up with special electrolyte drinks or carb gels, since long-distance runners need extra calories in order to keep running. I love that you can easily pull the bottles out with no problem, and they're curved so they fit in one hand comfortably. There's also a little pocket in the front for small essentials. The waistbelt is adjustable so you can get a snug fit without it bopping up and down as you run. Order it from teamestrogen.com.

You Asked: Long Runs and Headaches?

FitSugar — Tue, 23 Jun 2009 08:00:40 -0700

Dear Fit,
I have been running for two years, consistently 30-minute runs, three mornings a week. A friend of mine who's training for a half marathon convinced me to sign up too, and I'm really excited about my first race. It's in the Fall, but I've already started training, and have been increasing my runs to an hour. I feel great while running, but a few hours afterward, I get this pounding headache that lasts at least an hour. Any ideas as to what could be causing this or how to prevent it? I want to cure these headaches before making my runs even longer.

- Pounding Pavement and Pounding Headache

First of all, congrats on signing up for your first half marathon. It's an amazing goal to have, and since you're so excited about it, I can understand your frustration about having headaches. I have a few ideas as to why you're getting these headaches, so read more.

Dehydration can be one cause of headaches. You need to hydrate not only right before you work out, but also a few days before. You'll know your body is well-hydrated when you urinate pale yellow or clear urine at least six times a day. An hour before you head out for your run, drink 16 to 24 ounces of water. You also need food for fuel, so don't run on an empty stomach first thing in the morning. Eat something small that's low in fat, easily digestible, and contains 40 to 100 grams of carbs about 30 minutes before heading out. Yogurt and a banana is a great choice.

Since you're running longer than 30 minutes, you also need to hydrate during your run. A general rule is to take in six to eight ounces every 20 minutes. You also want to fill up on electrolytes. Drinking Smartwater or Gatorade or eating Luna Sport Moons will keep up your performance levels when you're sweating a lot or exercising for long periods.

After your run, drink 20 to 24 ounces of water or a sports drink for every pound of water you've lost. Continue sipping your beverage until your urine is light yellow or clear. Also be sure to eat something that contains 100 to 200 grams of carbs and some protein within 45 minutes of working out.

If you're drinking and eating enough, your headache might be caused by poor running posture. Make sure your shoulders and hands are relaxed and your torso is in line with your hips. Wearing lightweight sunglasses and a hat can keep sun out of your eyes, since squinting can also cause headaches. Or if you have allergies and sinus congestion is causing your headache, allergy medication could prevent your post-run headaches. If none of this helps, I'd see a doctor to make sure it's not a more serious problem.

Hardcore Runners Remove Their Toenails, Permanently

FitSugar — Thu, 22 Oct 2009 10:00:01 -0700

For marathoners, crossing the finish line comes with battle scars - sore muscles, sunburn, sore nipples, and the impressive yet painful bruised toenails. Even though their feet are protected by socks and cushioned sneaks, the repetitive banging against the front of a runner's shoe causes bleeding under the nails, and can sometimes cause nails to just fall off. When these damaged nails do grow back, they don't adhere as well to the skin, becoming an ongoing problem for serial marathoners. To see a photo of what I am talking about visit the RuningSugar group.

To solve this tender problem, about five percent of hardcore long-distance runners have their toenails surgically removed by a podiatrist. If the procedure sounds agonizing to you, it's actually much worse than you imagine. Either acid is poured over the nail bed to melt the nail, or the nail is pulled off the toe. Yikes! For those interested, Dr. Lisa Bliss, winner of the 2007 Badwater Ultramarathon, a 135-mile race in Death Valley, documented her surgery so runners would know what to expect. Warning - it's not for those who faint easily at the sight of blood or needles.

To see what podiatrists have to say about this procedure, just keep reading.

Pearl Izumi Gets Technical

FitSugar — Thu, 15 Oct 2009 13:30:06 -0700

Pearl Izumi ruffled some feathers with its ad campaign pitting runner against joggers, but regardless they make amazing biking gear. Recently, the company released clothing made with four technical fabrics designed to reduce drag, regulate body temperature, and address the problems of moisture. They sent me a few items to check out, which meant a couple of bike rides and a spin class over the course of a few days - any excuse to hop on my bike.

The fabric used to construct P.R.O. Octane Shorts ($225) feels more luxurious than anything I have ever worn for a workout. These lightweight shorts feel great on as well. The technical fabric used in their construction is designed to keep a rider cool during a hot competition. In the hot spin I took wearing them, they did just that. Honestly, the price of these shorts indicates they are truly made for elite high mileage riders or serious competitors. I hope to wear them soon for a distance ride, but don't think I would ever drop that much dough on shorts.

To read about the other two more affordable items, just read more.

The W's Transfer Short Sleeve Baselayer ($50) worked well on a cold, yet sweaty ride. My core stayed warm and dry as I powered up hills and sped down the descents. It's made with Pearl Izumi trademarked Minerale fabric, a polyester fortified with carbon based minerals to improve wicking and keep the stink out of the shirt. After a three hour, sweaty ride the smelled only a little bit and the small amount of smell washed out easily. A short sleeve base layer for Autumn biking worked well for me. This shirt is seriously lightweight and tailored to fit the female form.

My favorite piece is the P.R.O. Barrier Lite Jacket ($95.00). A solid windbreaker can save you on a cold and blustery ride, and this windbreaker did just that. Should the sun come out and the wind dies down, this jacket packs down small to easily fit in a the back pocket of a biking jersey. I am impressed with how thin the material was yet how much wind protection it offered. This jacket might be pricey, but as long as it is not raining I think I can wear it all year long. I would wear it to run too.

All three items are available at the Pearl Izumi website. Look for them at your local bike shop too.

Physical Traits Give Clues About Your Health Risks

FitSugar — Tue, 06 Oct 2009 08:00:15 -0700

There are many things we can do to enhance our health and prevent illness. Exercising regularly, eating a healthy diet, not smoking, limiting your alcohol intake, and reducing your stress can add years to your life. Who knew that your appearance and physical characteristics such as finger length and your sense of smell could let you know what health risks you might be prone to? Check out the list below from Prevention magazine.

Finger length: For women, if your index finger is shorter than your ring finger, then it means you have double the risk of osteoarthritis of the knee. If yours is longer or even with your ring finger, you're in the clear, but if it's not, do exercises to strengthen your knees, such as squats and lunges. Arthritis and finger length are both related to low levels of estrogen, so that's why the two are connected.
Arm length: Extend your arms in T-position out to the sides and measure the distance form fingertip to fingertip. If the distance is less than 60 inches, you're at a higher risk for Alzheimer's. So do activities that stimulate your brain and your body. Take a painting class, learn to play a musical instrument, play chess, or take dance lessons.

There's more, so keep reading

Are Marathons Bad For You?

FitSugar — Thu, 01 Oct 2009 10:00:57 -0700

With marathon season winding down (NYC marathon is 11/1) there is an ongoing debate in the medical field over the effect the 26-mile race has on the heart. Some scientists are claiming that running a marathon causes long lasting damage to the heart, while others say the damage is only temporary and is brought on by the extreme physical demands of the race.

Last year studies were conducted in Australia, Canada, and Germany measuring the effect running a marathon had on the hearts of elite to novice runners. Tests were given on the participants immediately before and after running a marathon. The end findings were similar across the board - the participants showed marked blood indicators of cardiac damage.

“We measure those same blood markers when someone comes in to the emergency room and we suspect a heart attack,” says Davinder S. Jassal, MD, an assistant professor of cardiology, radiology, and physiology at the University of Manitoba as told to the New York Times. Blood profiles like those displayed by the runners are similar to those in a very mild heart attack.”

Those scientists that oppose the findings, site that the research is premature and the studies were too small. They also say that accurate results cannot be determined since researchers in the original studies did not follow up with any of the participants after the race day. A later second study conducted in Canada seems to support this claim - a week after completing a marathon, researchers followed up with the runners and found none of the initial damage was lasting.

As the debate continues please keep in mind that running long distances is definitely taxing on the heart. Check out our tips to avoid any risks while training and share your own tips with us below.

Muscle Types: Slow Twitch vs. Fast Twitch

FitSugar — Fri, 24 Jul 2009 10:00:02 -0700

Don't like sprinting? Blame it on your muscles. Deep within your skeletal muscles you have different twitch fibers. Although this makes it sound like your muscles are textured like different knitting stitches, in truth the muscle twitch fibers ultimately look the same, but they work differently.

Slow twitch fibers (aka type I fibers) are the part of the muscle made for endurance activities like walking, running, and biking long distances. These are the muscles of tai chi. Fast twitch (aka type II) muscle fibers are made for quick bursts of movement, like sprinting or kicking a soccer ball.

Our genes determine if we have more of one type of fiber over the other. Regardless, you need to work them both. One way is to vary the speed of your lifting, adding fartlek into your runs, or doing a change-up with weights and repetitions when strength training. To do this, try lifting a lighter weight for more reps, then a much heavier weight for fewer reps.

Feeling twitchy? Go on, work out, and strengthen all your fibers - fast and slow.

5 Reasons to Run on a Track

FitSugar — Wed, 24 Jun 2009 06:00:00 -0700

If running is your main form of cardio, then you probably either run on a treadmill, the sidewalk or pavement, a trail, or an elliptical. Not too many people run on tracks because they say it's boring to run around in circles, but here are some reasons you may want to hit a track next time you slip on your sneaks.

The surface is spongy and forgiving, so it's great for knees and other joints. The softer surface also reduces your risk of injury.
Since you know exactly how long a loop is, it's easy to track your distance.
If you're working on increasing your speed, the smooth, flat, and predictable surface is perfect. You can run as fast as you want without worrying about sticks, holes, rocks, or gum.

If you want to know the other reasons you should run on a track, then keep reading