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Running And Hydration

November 8, 2017/in Blog, Fitness Programs, Running Series

Running in the good old days used to be uncomplicated and simple. Some people remember runners before going out running with nothing with them. After a time, they come back and drink their water.

Drinking (or hydration) was not such a big deal before. Today, there are some runners who carry their own water and enough gadgets to monitor their exact intake during a run or a race.

Hydration and dehydration

Of course, we all now know how important water is when it comes to strenuous exercises like running. One thing about water is that it is not ideal either to get very little or too much of the fluid.

Severe dehydration (loss of water) and over-hydration both cause serious consequences on the body, including death. Knowing the difference is sometimes hard because the symptoms are the same.

Similar symptoms

In dehydration, the symptoms include weight loss, lethargy, dizziness, nausea, vomiting, confusion and dry mouth or lips. Over-hydration includes weight gain or swelling, headache, nausea, lethargy and confusion or disorientation.

What is terrible is that nobody knows about the problem until the symptoms are already in the advanced state. Even medical personnel can be hard put in figuring out what exactly is happening. (This usually happens after a hard race.)

Fluid needs

Knowing how much fluid you need can prevent either dehydration or over-hydration. One way of knowing is that your performance will decrease significantly if you are dehydrated by as little as 1%.

Your running slows down by about 2% if you are dehydrated by only 1%. Another point to consider is that hydration is important not just for your performance but also for your health. As a runner, you need to know how much you need to hydrate yourself daily, and in the critical times of before, during and after running or a race.

One formula given by experts to calculate your daily fluid needs is as follows: multiply your weight (in pounds) by 0.55 to know how many ounces of fluid you need every day.

Hydrating fluids

The hydrating beverages include water , sports drinks, tea, decaf coffee, low fat milk, yogurt drinks, juices, soda and soups or other foods with water.

Water, of course, is the best source for body hydration. Intake of beverages with sugar and other additives should be limited, especially if you are trying to lose body fat.

Alcohol is one drink that significantly dehydrates the body. It is a total no-no to drink before races, or even the night before any race.

Your needs

After your daily fluid intake, you need to know how much you need before, during and after exercise (like running) to achieve optimum performance. Most people need 8 to 16 ounces of fluid one or two hours before any exercise.

During exercise, your fluid needs depend on the rate you perspire which is different from person to person or the weather.

The best estimate is to take 4 to 8 ounces of water every 15 to 20 minutes and weighing yourself before and after exercise. This is to check if you are losing or gaining weight, and adjusting your intake the next time.

Depending on its intensity, running is considered strenuous enough for your body to need more fluid than ordinary. Listen to what it says.

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Nutrition And Running

November 7, 2017/in Blog, Fitness Programs, Running Series

Running is one of today’s healthiest ways to help maintain your body’s physical well-being. It is one good cardiovascular exercise that helps keep good circulation and a healthy heart.

Everybody needs proper nutrition and a healthy diet. This requirement becomes more vital for people who are into health activities like running. This is amplified further for runners who are also into competitions or have special dietary needs.

Normal diet

An average person’s diet normally consists of 40% carbohydrates, 30% protein, and 30% fats. They also include such healthy components as whole grains, fruits, vegetables, lean sources of protein and heart healthy fats.

The daily calorie consumption of runners can also be modified, depending on the individual’s needs – whether he is maintaining his weight, losing some or gaining some.
Combinations can be tweaked accordingly to suit the individual’s needs.

Runner’s diets

For instance, a distance runner preparing for a marathon may wish to increase the percentage of carbohydrates in his diet. This is during those periods of intense training where he covers long and grueling distances every week.

On the other hand, a sprinter who is working to improve his muscle mass by way of weight training and other equally intense exercises have to include additional amounts of protein into his diet. This is helpful because proteins can help stimulate muscle growth.

Calories

The next factor to consider with regards to people who are into running are calories. There are basic guidelines on the amount of calories an individual should consume regularly.

These are based on the person’s current weight and activity level. For runners who are into intense training, these might not be very accurate.

There are plenty of calorie calculators available online or you can get it from your doctor. Those are ballpark figures on the amount of individual needed calories. They can be good starting points for runners to find out if he is eating enough or not.

Sample scale

An example would be a runner regularly consuming 2500 calories a day and running around 7 to 8 miles daily. If he still feels tired, he may have to increase his calorie intake.

If the runner is already at an ideal weight, he should strive to consume enough calories to maintain his weight.

Lastly, the quality of the calories consumed should also be carefully considered. They have to come from quality sources such as whole grains carbohydrates, lean protein sources, and heart-healthy fats.

The runner could always obtain his calorie requirements from foods rich in sugar and fat. But these food groups are not quality calorie sources. More likely, the runner will get his same amount of calories but he will feel sluggish and may not be able to perform well.

A case in point is a piece of cake that has an equal amount of calories as a turkey sandwich on multi-grain bread. Eating the cake will give him enough calories. However, the sugar in it will trigger the insulin response from his body, which can make him sluggish and less energized.

Nutrition is a very important component in such an activity as running. It is not just a question of energy but also of health.

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Tips for Running: A Guide for Beginners

November 6, 2017/in Blog, Fitness Programs, Running Series

Have you decided running regularly as a form of practical workout for your weight loss or physical training activity? You are on the right track. Running is truly a good and practical activity that could provide your body with an ideal cardiovascular or aerobic exercise.

Running could make you sweat profusely, a sign that your body is metabolizing faster and burning up excessive stored fats. But you should not just run. You have to do it right and do it safely. If you are beginner, here are several useful tips to serve as your guide.

First tip: It is the right time to start running. Running and all other physical exercises are good for your body whatever your age is. Regular exercises could provide ideal benefits: you would have more energy; the chances of developing a heart ailment would be decreased; you could sleep better and get more relaxation; and you would be able to lose weight. It would never be too late to start running.

Second tip: Consult your doctor. Prior to starting running and other exercise programs, it would be appropriate to drop by your doctor’s clinic. Try to do so more especially if you are suffering from heart problems, obesity, breathing problems, and chronic fatigue. Your doctor could advise you on how to get proper pacing and could guide you on how long you should keep running per session. It is not safe to overdo running.

Third tip: Begin with a simple running or walking program. It is not advisable to start on a high level. Humbly start at low-levels. You may run or walk shorter distances when beginning the running program. You may also opt to run at least once a week initially. As you go on, you could slowly increase the distance, the duration, and the weekly frequency. Notice that as you go on with your regular running exercise, your body could take greater distances and endure longer sessions. You are increasing your body’s resistance.

Fourth tip: Monitor your pulse rate. Running and other exercises when done properly could help the heart beat less. This is because the heart is properly trained. When the heart beats slower especially during your relaxed hours (like bedtime or after waking up in the morning) it means the heart is successfully pumping more blood throughout the body in every beat. Perform a simple test. Get your heart beat per minute everyday, immediately after you wake up in the morning. If your pulse rate is higher today than yesterday, it means you are overdoing your exercise. Continue your running program when your heart beat normalizes.

Lastly, listen to your own body. After running, it is normal to feel tired. There could even be tolerable muscle pains. Be alert when you feel dizzy or experience chest pains after the activity. That may mean you have overdone it and you have reached or exceeded your threshold. When such adverse feelings occur, cut back on the training load and immediately seek the opinion of your doctor.

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What Should Be In A Runner’s Diet

November 3, 2017/in Blog, Fitness Programs, Running Series

Proper nutrition is important among runners for two reasons. One is to supplement their energy to achieve power performance. And two is to meet their nutritional needs. However, runner’s diet and proper nutrition are two of the most overlooked aspects of running that many runners, novices most especially, feel powerless and fatigued every time they run.

When running, runners burn calories, or energy, and to be able to fuel their running, they need to replace the lost calories adequately. Taking the following, in the right amount and at the right time, will do the job.

Carbohydrates

A normal diet should consist of 40% carbohydrates. For runners, however, the number should be anywhere from 60 to 65%, the reason being, carbohydrates are a good source of energy. Carbohydrates are converted into glucose and are then stored as glycogen. When running, the muscles use the stored glycogen to keep them energized. Sodas and candies provide carbohydrates, only theirs is the so-called simple carbohydrates or those that give energy for a short period of time. What the runners need are complex carbohydrates because these produce energy for long-term use. They can come from pastas, rice, breads, potatoes, and grains. Runners are recommended to take at least three grams of carbohydrates for every pound of body weight everyday. So a 120-pound runner should have 360 grams of carbohydrates daily.

Fats

Fats should make up 20 to 25% of the diet. Runners should take their fat requirements mostly from mono-unsaturated fats, or those that are liquid in form, as they are believed to meet sports nutritional needs effectively. Natural oils are good sources of mono-unsaturated fats. Foods with saturated and poly-unsaturated fats, such as red meats, butter, and margarine, are also good, but they should be taken in very minimal amounts. Foods with omega-3, an essential fat, should be also included in the runner’s diet.

Protein

To improve muscle stamina, runners are recommended to take .5 to .75 gram of protein for every pound of body weight daily. Proteins are not only a good source of energy, they also help in muscle growth and repair of broken muscles. Protein, which should be 15 to 20% of a runner’s diet, can be acquired from nuts, eggs, fish, beans, grains, and low-fat dairy products.

Water

Runners sweat a lot when running, a normal response to the muscles’ rigorous workout. But in order to prevent dehydration, weakness, and, in more serious cases, heat stroke while running, runners need to constantly replenish the lost amount of fluid. The problem usually is that runners replenish only half of the amount. To be adequately hydrated, they need to drink water before, during, and after running. And whether thirsty or not, they need to continuously hydrate themselves throughout the day.

Vitamins and Minerals

Recent studies pointed out that a runner’s diet should have the vitamins A, C, and E. All three have antioxidant properties that can rid of free radicals. Calcium, which strengthens bones and prevents osteoporosis, and iron, which helps in the delivery of oxygen to all parts of the body, should also be included in the diet. Although most of these vitamins and minerals are obtained from supplements, foods are still the recommended source.

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Breathing Techniques In Running

November 2, 2017/in Blog, Fitness Programs, Running Series

One of the more important aspects of running is the proper way of breathing. Running is not just about the legs and thighs and feet. It is also about the lungs and how to bring greater amounts of oxygen into the system efficiently.

Unnoticed by many, even by the athletes themselves sometimes, the nature of your breathing during your running affects your performance. Those runners who can correctly deliver oxygen into their system are stronger than their counterparts who struggle when they are running because they do not know the technique.

Swimmer’s breathing

One training technique is to breathe slightly slower than your body requires when you are not running. This starves your system for oxygen and forces the heart to beat faster.

After a time, the body learns to compensate for the lack of oxygen so that when this technique is not in use, your body is already more efficient in processing your breathed air. This is demonstrated in swimming.

Swimmers do alternate breathing which is breathing every third stroke. This enables them to breathe on alternate sides without taking a breath with every stroke.

At the start, their body demands more oxygen, but will learn to adjust to the decrease in oxygen. In time, the body becomes more efficient in processing the limited air. Runners who swim often have excellent breathing efficiency.

Breathing rhythms

Sometimes, in long races (or even those short races) a runner may lose focus and is thrown out of his breathing rhythm. It could be caused by the simple forgetting to concentrate on the breathing or its pattern.

One way to avoid this is for the runner to time his breathing in rhythm with his steps. This is like the style of the swimmers who breathe at every third stroke.

Runners who get to this state can keep running like a clock, with consistent pace and a great deal of efficiency. This concentration on breathing can also take his mind away from pain or soreness that may have developed at this stage and can cause him to quit the race.

Deep breathing

One other technique that can be used when running is deep breathing. It has several benefits when correctly done and practiced.

It helps the runner to stay relaxed, which in turn, helps to decrease fatigue. The ability to relax decreases the chances of performance decline.

Runners who forgot to relax find themselves making inadvertent changes in form until they feel the resulting pain. Examples include clinching of fists too tightly and running with the shoulders too high to be effective. This type of poor form often results in muscle fatigue and soreness.

Deep breathing helps promote relaxation while running. This is done by taking a larger-than-normal breath and exhaling all the way out.

During the exhale part, you should concentrate on releasing all the tension in your arms by shaking them, opening up your hands and moving your head in circles.

This combination of activities will give you an easy way to remain relaxed during the run and does not even need to break stride to do all of them. This is true to all the other breathing techniques in running – no requirement of great efforts but just as effective.

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Common Mistakes In Running

November 1, 2017/in Blog, Fitness Programs, Running Series

Running is one fairly common and simple athletic activity that most people can pick up anytime. In truth, most of us are already familiar with running. We think that starting a running program is also just as simple. We simply start to run the next day, with resolve that we will do it regularly from now on. The resolve and the intention are decent. It is in the headlong rush that makes it fairly incorrect. It may even be downright dangerous.

Look before you run

If you think you can start out running five miles a day starting today is a good idea, there is something wrong in your personal decision-making policies. First, you have to know that exposing the body to sudden strenuous amount of exercise is outright wrong.

Never try to do any running right away if you have not run at all in your life, or worse, have not done any form of exercise, either. Depending on your age and your present physical condition, it can be harmful and downright dangerous.

First, get a professional opinion on your present physical health condition before starting out any physical activity, including running. Your doctor may even be able to help you map out your personal running program.

Injuries

For a beginner, plunging outright into a running routine can earn you a host of problems. This can include muscle aches and joint pains, shin splints, and maybe stress fractures.

A better idea would be to start out low. You may first do a 1 or 2-mile run for three to four days a week. These runs can be interspersed with some brisk walking, if need be.

You can then build up your mileage in small increments every week, again so as not to subject your body to sudden strain it had not experienced before. The rule of thumb is not to increase your mileage by more than 10% every week.

Pacing

Be sure to also know how you should pace yourself in our new sport. Newcomers are too excited in their new-found sport that they often make the mistake of overdoing things.

The tendency of new runners is to start out running as fast as they can only to find out they cannot maintain their pace.

Focus on your own pace, the one most comfortable to you. In any case, you have plans to increase them in the future. This can also help you maintain a uniform heart rate and improve your endurance.

Get some running experts and ask for more pointers. They would be only too glad to share with you every advice they know, including food and diets and schedules.

Equipment

Every sport needs some proper gear and equipments, and running is no different. A proper running pair of shoes is very important.

Shoes that do not fit, or are not designed for running will cause discomfort. It can also cause injuries. Get yourself into an athletic equipment shop and get all the expert advice on running shoes. Ask, too, how to break them in gradually to avoid blisters.

If you can follow these simple guidelines, you will not commit any mistake than is necessary. You will begin to have fun in your running, too.