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Sep

Rule of Running #4: Warm Up!

Posted by: MartiSmarti | Comments (0)

The Warm-Up Rule

(This is the fourth in our occasional series of The Golden Rules of Running. They are tried and true rules for attaining and maintaining a steady enjoyment of running.)

The fourth rule of running has to do with warming up. You know, those exercises, slower paced run/walks, and whatever other regimen you need to ease your cold, tight, tense muscles into your favorite, best rhythm of running. This rule is called…

The 10-Minute Rule

That means, obviously, you should start every run with 10 minutes of walking and slow running, and do the same to cool down.”A warmup prepares your body for exercise by gradually increasing blood flow and raising core muscle temperature,” says Jerry Napp, a Tampa Bay running coach. “The cooldown may be even more important. Stopping abruptly can cause leg cramps, nausea, dizziness, or fainting.”

The Exception: It takes less than 10 minutes to rev up on warm days.

This will help ward off the dreaded cramps, side-stitches and possible injuries that plague even the most seasoned of runners, if they fail to follow this rule. Which is why most veteran runners follow this rule to the “T.”

Follow the Ten Minute Rule and you may find yourself being able to maintain a more stable, steady running regimen and more ready to enjoy your workouts every time.

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Categories : Benefits, Cramps, Rules of Running, Training

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Sep

Rules of Running #3: Eat in Advance

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This is number 3 in our occasional “Rules of Running” series. These are tried and true rules of running. We hope they’ll also work in your training to further help you.

The 2-Hour Rule

“For most people, two hours is enough time for food to empty from the stomach, especially if it’s high in carbohydrate,” says Colorado sports dietitian and marathoner Cindy Dallow, Ph.d. “If you don’t wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting.”

The Exception: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that’s high in protein and fat.

So what are we talking about for a light high carb meal? Well, everyone knows that most marathoners will “carbo load” for 24 to 36 hours before a major race. But even they are careful not to eat too “heavy.” We’re talking about pasta. Breads. Potatos, but mostly without major dairy. Some fish and light proteins are also encouraged.

You know… the good stuff? My favorites are pictured above. What are your favorites before a lengthy run?

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Categories : "Side Stitches", Cramps, Race Day, Rules of Running, Training, What Not to Eat

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Aug

Hot Enough for You – Part Deux

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: How much should you put your body through?

Looking at the chart above, you can see that the heat felt by our bodies is compounded by the humidity in the air. And looking at the chart below, you can see the effects pile up quickly when the temperature starts to climb.

Apparent Temperature	Heat Stress Risk with Physical Activity and/or Prolonged Exposure
90° – 105°	Heat cramps or heat exhaustion possible
105° – 130°	Heat cramps or heat exhaustion likely Heatstroke possible
130°+	Heatstroke highly likely

The remaining of our top ten precautions for running in the heat?

6) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor. Check that: ALWAYS WEAR A HAT WITH A VISOR. If you’re running at least in part to keep your body at its youthful, trim and healthy best, you certainly want your face to match that glowing health, right? Prevent wrinkles now.

7) Wear light-colored micro-fiber clothing.

Run when your shadow is taller than you are, and when the sun is not high in the sky. If you run in the morning, you’ll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.

9) Eat salty foods and drinks such as pretzels and tomato juice.

10) Check the Heat Index Chart for apparent temperature. This is the number that calculates the air temperature with the relative humidity to determine what the temperature feels like and if there is a risk of a heat-related illness.

And when you start to feel even the smallest bit of discomfort, cramping, dizzyness, or nausea on a hot day, get out of the sun. Those are the first signs that you could be over-exerting in the heat. We’ll have more about that tomorrow.