Running Tips
EZSports Nutrition Advice
By Gavin Laird
Following on from Gavin's exciting and informative talk on the 3rd May, we've obtained a copy of his notes. Read the PDF here...
If you would like any further information the link to his shop is on the link page of our website under local local running shops
Nutrition Advice
Lisa has produced a great piece on food and running. Read her Fuelling a Run article (PDF). Also read Steve's advice on what and when to drink during exercise below.
To Drink or not to Drink, that's the Question?
Water or Sports Drink is another question so without any science here is my answer using experience and reading 30 years worth of Runner's World! The basic rule is that if you are running for more than 45 mins you need to carry a drink. The average person over an hour sweats 1.5litres or 3lb in weight so if you weigh 150lb then you have 2% body weight in an hour and 4% loss of performance - neither are good for you so you need to replace the sweat with fluid. Water is fine up to an hour's run but then you will lose electrolytes such as minerals, calcium, magnesium, sodium, potassium and chloride through sweat. You do NOT need to buy sports drinks, water is as good if you add 5 tablespoons of sugar and a third of a teaspoon of salt to a litre of water.Pre Exercise drink plenty of water before you start running but do NOT drink tea, coffee or soft drinks such as coke as they are all diuretics and will encourage dehydration.
On the run take 3-4 sips of drink every 10 mins of exercise. Some people prefer 5-6 swallows every 15 mins. Never experiment with a new drink on a race or competition.
Post run you need to replace your lost electrolytes especially sodium but definitely not tea/coffee or soft drinks! The only exception is our Sunday run when Latte and a Scone is fine!!
Coffee has been known to boost the performance of sprinters only, and that works because they are only running for a short time, it dehydrates you on longer runs.
Do you need any inspiration or motivation to Run?
Read on by clicking on this link and see how a normal lad from Edinburgh plans to run 50 marathons in 56 days,
Running in the snow
by Mark Kleanthous (Ironman Triathlete and coach)We’re not sure about you but this snow is starting to get in the way of our 2010 training. There’s only so much turbo training a triathlete can do, right? But what’s that running over the hill? It’s Ironmate Mark Kleanthous – a man who once completed a triple Iron in the snow – with his tips for running in the white stuff…
Snow may be on the ground outside but don’t let this stop you losing fitness. For one thing it can add variety to your training. So here are my tips for running in the snow…
- Imagine you’re running across tyres (stepping into each tyre). Push off from the toes upwards and forwards as this reduces the chances of slipping
- Run with your thighs, not your calf muscles, so if you need to react and regain your balance your lower legs will be less fatigued and more able to react
- Running in the snow is demanding and strenuous like running on soft sand. Each time a foot lands it presses down so extra energy is used up to allow us to lift the leg and propel us forward.
- If you’re using a pedometer, expect to take up to 20 more strides a minute to cover the same ground (this all depends on depth of snow, going up or down hill and your running style).
Running in the snow can be a great workout because each time you land in deep snow you have to work harder than normal. This is far better run strength specific training than hitting the gym. Using your arms for balance will also help with knee lift out of the snow. Have a relaxed upper body and swing your arms smoothly back and forwards to allow correct push off. Being tense when you come across slippery white snow/ice will end in you slipping over.
Run equipment for the snow
Off road shoes for grip are essential. If you have to use road shoes, realise they’re going to be covered in snow so avoid mesh on the front as this allows the snow to get on.
Don’t use cotton socks because as soon as they’re wet your feet will stay cold. Choose a dri-fit or outdoor wicking style, there are even some water proof socks like Sealskins – if you don’t like their texture wear a thin pair underneath. I often carry an extra pair of dry socks that you can change into.
Use polarized or tinted sunglasses. Also clear lenses may be needed in a snow blizzard. We can lose up to 40% of the heat from our head and 10% from our hands, so you must cover the skin to keep the skin warm and prevent frostbite and chapping. A thermal hat with fleeced lines or a scull cap with a Gore Windstopper layer on the outside is essential. Gloves are also essential to keep your hands warm, but avoid the types that make your hands sweaty as this can soon chill your fingers.
Wear several layers on your body, the outer layer should be waterproof or, at the very least, wind proof. A zip helps should you get too warm, some tops have arm pit zips to allow extra ventilation.
Your legs will be working harder than normal so you should only need one layer on your legs. Carry a few sizes of plasters due to running differently it’s not uncommon for skin to rub as you continually lift each foot out of the snow.
Carry your mobile phone and a gel or sports bar just in case. Leave a message where you’ve gone and your planned route and don’t deviate, no matter how tempted you might be.
Injury prevention tips
- Land on the mid foot then with the heel. Landing on the heel on slippery icy snow is an accident waiting to happen, as it’s a matter of when not if your heel will slip forward
- North facing hills can be more treacherous and icy. Along some roads the conditions of the pavement can be completely different on opposite sides of the road
- North facing pavement can be dangerous while the south facing pavement can be safer to run on
- Train at the warmest part of the day. Temperatures plummet at night so don’t venture too far from home. Run multiple laps and you’ll soon discover that what was once crunchy is now like an ice rink
- Use your eyes to constantly look ahead then in front of you for slippery spots and exposed obstructions
- When planning a run session in snow reduce the time in training by 25% because running in the snow is demanding on muscles joints and ligaments
- Don’t stay in wet clothes in cold conditions as this will lower your body temperature
- Cold air can cause an asthma attack or chest pain. See your doctor to check for any medical condition that may prevent you from exercising outside.
What if sessions
A what if session should be a safe alternative workout.
- Off Road Mountain biking can use up to 25% more calories per hour so a planned 100-minute road ride can be substituted for a 75-minute mountain bike ride
- Don’t underestimate a long walk in the snow; it’s a great fat burning stamina work out, especially for people that find it hard to keep your heart rate below 70% when training If you’re unable to bike and run then use all that extra energy and go swimming. Have a good leg work out instead, use a swim kick board and complete lots of kicking interspersed with swimming and ditch that pull buoy for a change
- Improve your core fitness with a Swiss ball
- Don’t forget the good old fashion home work-out. Press ups, sits up lay on your back leg raises, walking up and downstairs and squat thrusts.
Ironman competitor and coach, Mark Kleanthous, is a regular contributor to 220. Mark once completed a Triple Ironman in the snow! www.ironmate.co.uk has more from the Mr. Multisport.
Other Running Tips for the snow and ice
1. Tips for Running on Snow and Ice « Arun Shanbhag
15 Feb 2008 ... Here are a few pointers for running on snow and ice, based on my personal experience of innumerable winter runs. ...
www.arunshanbhag.com/2008/02/15/running-on-ice/
2. Ask Coach Jenny: Running On Snow And Ice
The key to running safely on snow and ice is to remember it will take a heck ... Running in snow and ice requires your stabilizing muscles on the inner and ...
http://askcoachjenny.runnersworld.com/2007/11/running-on-snow.html
3. Running in the Snow
4 Dec 2008 ... Don't stop running just because of a little snow. Follow these tips and get out there and enjoy the weather!
www.faster-running.com/equipment/running-in-the-snow/
4. Running in the snow - ideas?
15 Jan 2007 ... You'd think as a native to eastern Canada, I'd know how to run in snow, but I don't. As a youth, if I wanted to run, I went to the gym a ...
www.caloriecount.about.com/running-snow-ideas-ft21304
5. running online - Your Online Running Partner ( Some Tips For ...
It's okay to cut your mileage when running through snow. ... Remember that running through snow will force stabilizing muscles on the inner and out part of ...
www.runningonline.com/zine/Seasonal/Winter/119.sht
6. How to Trail Run in Snow | eHow.com
How to Trail Run in Snow. Winter weather is snow reason to stop trail running - if you dress right and take the right precautions, you can keep on chugging ...www.ehow.com
Race Time Predictor
This is a useful link to work out your predicted race times.
http://www.myracetimes.co.uk/stats.php
Just enter your time for a distance you've already run and it will work out your predicted time for 10 km (or any other distance).
Stretching Exercises
Here's a guide to stretching including 10 tips and 5 essential stretches produced by jogScotland: Tips for Stretching (PDF, 340kb). More information is available on the Stretching section of the jogScotland website.
Steve's 10 Steps to Injury-Free Running
1. Identify your realistic and achievable goals (build your training around your goals)
2. Have a plan (the jog leaders can help you with programmes)
3. Don’t do too much too soon (too much can backfire, never increase intensity, distance or frequency at the same time and never more than 10% per week)
4. Listen to your body (if not aches will become injuries)
5. Don’t overtrain (all of the above apply)
6. Train wisely (mix fartlek, intervals, hills etc) and cross-train (cycle and swim) or use the gym (ask Lisa Lawson our own personal trainer)
7. Train to race (your training needs to resemble your race)
8. Choose the right shoes (cushioning, support, stability – ask one of the jog leaders or visit Run 4 it in Inverness)
9. Remember to stop your run short and walk for at least 2 mins to bring your heart down and use up Lactic Acid
10. Always warm up and cool down and stretching is vital after training
Set yourself goals
Set yourself goals for the season or on a shorter timescale to help focus your training and keep you motivated. If you share your goal with your jog leader they will help you realise it. So how do you set a goal, we use a simple acronym to set goals/aims/objectives called SMART objectives. SMART stands for:
1. Specific – Goals should specify what you want to achieve such as run a 5km race.
2. Measurable – You should be able to measure if you are obtaining your goal or not.
3. Achievable - Are your goals you set, achievable and attainable? Something like run a marathon in your first year may be a step too far!
4. Realistic – Can you realistically achieve your goals?
5. Time – When do you want to achieve the set goals, such as by the end of summer?
An example is that you may say at the start of the season "Lisa I would like to be able to run a 10Km race (S) and have entered the Baxter's 10Km road race (M). I really need to be able to run the 10Km distance comfortably by the end of August (A) which should be ok as I am running 5Km now (R). The race is in Oct 2010 (T).