To The Finish! To The Cake!
With the Ultra Tour of the Peak District just around the corner, competitors should be into their taper for the event. No more fitness gains can be made, so now it’s time to freshen up, relax and prepare kit and race-day expectations. Although training may be of no more help, nutrition in the lead up to an event and on the day can certainly aid or indeed inhibit performance.
As a general rule, water is usually sufficient for exercise lasting up to an hour or so. However, in hot weather, if the exercise is really intense or exercise is prolonged, a drink containing carbohydrate and possibly some electrolytes is important. Not only can it improve our performance [1] but help to keep our immune system functioning more fully [2]. For an event lasting for more than 3hrs, it is possible and fairly realistic to consume up to 90g of carbohydrate per hour in the form of a mixture of carbohydrate types [3].
For runners in particular, the numerous types of foods or drinks that are available are necessary as stomach upsets aren’t uncommon and it’s vital that we find nutritional strategies that work for our individual tastes and requirements. Consuming a mixture of carbohydrate types can be beneficial – particularly over longer durations. Carbohydrates are sugars – and there are many of them. By combining different types, we are able to oxidize carbohydrates at higher rates. Look out for products with combinations of carbohydrate sources, particularly of glucose and fructose as these have shown to have the highest oxidization rates [4].
Over the duration of an Ultra, consider a range of fuel sources. Carbohydrate in drink form is usually the easiest to stomach, but mix it up with bars, gels or Bloks to keep glucose stores topped up and to derive energy from different carbohydrate sources. Think about consuming something every half hour. It’s difficult to be too precise when running off-road as the terrain dictates effort and ease of eating and drinking. Try re-fuelling over non-technical terrain or when you are able to let up in pace. Consider spending a few minutes at each feed station to eat a little.
Clif Bar have provided Gel Shots, Shot Bloks, Bars and drinks. There will also be ‘real’ foods such as bananas and malt loaf. If the weather turns cold or you need a pick me up, tea, coffee and soup will be available at the Bamford feed station. A quick stop here may not be a bad idea as warm drinks and soups are good hydrators despite the misconception that caffeine dehydrates you. In fact, caffeine has shown to help endurance performance [5]. It wasn’t too long ago that caffeine was on the IOC banned substance list for having an ergogenic effect!
In reality, many athletes find that they are not comfortable consuming food and drink on the move. Drinking to your thirst has been shown to be sufficient [6] and consuming even a small amount of carbohydrate if running for over an hour is better than nothing. The gut can usually be trained to accept food and drink up to a point, and nutritional strategies must be practiced before an event or race [4]. For an event like the UTPD – little and often is certainly the way to go.
The UTPD will take it out of you. Usually we suggest you try to consume a 3:1 ratio of carbohydrate to protein within 20 minutes of finishing a tough or long session [7]. Up to 60g of carbohydrate to around 20g of protein is a good starting point…similar to the nutritional make up of a banana and 500ml of skimmed milk. However, as an Ultra is such an extreme event, you will certainly need something more substantial in the following hours. Whilst the 60g / 20g straight after the run is important, you would do well to follow this up an hour or so later with nutrient rich whole foods. And if ever there was a good time for simple sugars – such as CAKE – it would be now!
[1] Temesi et al (2011) Carbohydrate Ingestion during Endurance Exercise Improves Performance in Adults. The Journal of Nutrition
[2] Walsh et al (2011) Position Statement. Part Two: Maintaining Immune Health. Exercise Immunology Review
[3] Jeukendrup (2011) Sports Nutrition Conference Mallorca: Guidelines
[4] Jeukendrup (2008) Carbohydrate Feeding During Exercise. European Journal of Sport Science
[5] Tarnoplosky (2010) Caffeine and Creatine Use in Sport. Annals of Nutrition and Metabolism
[6] Noakes (2010) Is Drinking to Thirst Optimum? Annals of Nutrition and Metabolism
[7] Howarth (2009) Coingestion of Protein with Carbohydrate During Recovery from Endurance
Exercise Stimulates Skeletal Muscle Protein Synthesis in Humans. Journal of Applied Physiology
Tuesday 21st of August 2012
Even neutral running shoes are over supporting your feet..?
An early adopter of minimalism, Jim Hixson was the former general manager of an independent running retail store in St. Louis, Missouri. In addition to currently being a running retail store consultant, Jim now writes a regular column for the Natural Running Center called “Voice From the Running Shoe Store Floor.” — NRC
***
by Jim Hixson
Not too long ago, I helped a customer who appeared to be in dire straits. My first impression of Melissa, (not her real name), was that something had gone seriously wrong in her life. She was unhappy and almost cried with frustration as she told me her recent medical history. For the past year she had been plagued with plantar fasciitis in both feet, Achilles tendinitis in the left, and a stress fracture in the right. Both feet had been in casts for six weeks and she had only recently begun to walk without the assistance of a cane. Although she was only in her mid-30s and still relatively fit, she seemed worn out by her ailments. She asked me if I could heal the lame. I told her she might be in the wrong building, but I would try. First I needed to know if any of the commonly prescribed remedies had worked.
“Well, I’ve tried everything,” she said. “Ice, anti-inflammatory drugs, the Strassburg Sock, orthotics. I guess I just need more support for my feet.”
“Or less support,” I replied.
She shot me a look of complete surprise. “Well, I know that I pronate, so my feet must need more control.”
“Or less support,” I again replied. I can be stubborn at times, as my wife always keeps reminding me.
“What do you mean? Can you explain further?” asked Melissa.
Before I answered her, I had one of those vivid flashbacks. I remembered one of my first encounters with a podiatrist by the name of Dr. Radelman (his real name). After suffering from plantar fasciitis for several months and trying the same steps Melissa had tried to alleviate this insidious condition, it had seemed time to turn to a trained medical professional. As expected, I was hoping for that sudden cure. Here’s what the doctor said to me:
“The nurse tells me you have a serious case of plantar fasciitis. She also told me that you were a runner.”
“Yes, that’s true,” I replied. “It just never seems to go away. The plantar fasciitis, I mean.”
“Perhaps you should think about giving up running,” he said.
“I can’t do that.”The doctor seemed like a stubborn fellow as well. “You would be following sound medical advice if you did. After plantar fasciitis there will come knee deterioration, hip problems, and then back pain. You will end up crippled for life.”
I silently thought of that passage from Ecclesiastes that begins “For the lot of mortals and the lot of beasts is the same lot: The one dies as well as the other.” I was almost at a loss for words.
“So what do I have to do to get better, if I want to continue to run?”
“You must wear a stability shoe, a custom orthotic, and never go barefoot.”
“And how long do I need to follow this program which, incidentally, will change my lifestyle?”
The doctor paused, before saying, “As long as you run.” He said this with a self-satisfied grin, like a judge handing down a life sentence without the possibility of parole. I got the feeling that he thought all runners were outlaws who needed punishing.
As I left his office it was clear that I needed to chart my own path and listen to my own body instead of someone with a podiatry school diploma hanging on his wall. Furthermore, I realized how odd it was that so many runners, including me, were being told by so called medical experts that they could not support their bodies on their own feet.
***
I thus began my own search for answers. The first stop in my search for personal enlightenment was the running shoe store where I worked at the time. The owner had suffered from many foot and leg injuries during his athletic career. I asked him what he would do in my situation.
“Have you had a steroid injection?” he asked.
“No,” I replied. “I did a little research and found that steroid injections in the plantar fascia can lead to atrophy of fatty tissue and rupture of the tendon itself”.
He seem unconcerned: “Steroids work. Or why don’t you just have the fascia surgically released?” I preferred not to have my anatomy altered permanently so I changed the topic and mentioned that a new shoe shipment that had just arrived.
Next I serially asked some older runners who regularly came in the store for advice. These were guys who had been racing for over 30 years. “How I could alleviate my pain?” I demanded to know. They all told me that plantar fasciitis was just part of being a runner. It was suggested that I take as much Advil as possible. Or make pain my friend.
At that point I concluded that my circle of friends and acquaintances was too small for me to acquire accurate information about the subject. I had no choice but to look on the Internet. This was 2003, so there weren’t many sites devoted to the subject of “biomechanics of running.” (Although today I can type this phrase into a Google search and find hundreds of articles.) Fortunately there were two very good articles then available: “Why Shoes Make ‘Normal’ Gait Impossible“ , by William A. Rossi, and “Take off Your Shoes and Walk”, by Simon J. Wikler, both progressive podiatrists. Some years later there would be two more excellent articles to complete the four pillars of the gospel of healthy and strong feet: “You Walk Wrong” by Adam Sternbergh, a features writer for New York magazine, and “Athletic Footwear and Running Injuries”, by Joseph Froncioni, an orthopedic surgeon. What hidden knowledge did these authors reveal?
The main secret, which shouldn’t have been a secret, is that there is no such thing as a “neutral” shoe, one that does not interfere with the natural movement of the foot. In the world of running shoe companies, “neutral” means a non-corrective shoe, as opposed to a “stability” or “motion control” shoe, but shoes from all three of these categories significantly change the way one naturally moves. These changes lead to the weakening of the foot and lower leg muscles, muscular imbalance, and inefficient biomechanics. The unnatural gait that follows can lead to an increase in injuries and abbreviated running careers. The shoes that don’t force these changes were the ones I should have been wearing. These shoes have a low drop from heel to toe (a zero drop is even better), a flexible sole, and are lightweight.
There weren’t many alternative shoes at that time, but the Nike Free had just made its way to the market after a long period of incubation in the Nike Sport Research Lab, and through my research I had become fascinated with these shoes before I had even seen a photograph. When I put the first pair on my feet there was an odd sensation, as if I was wearing slippers. I wore them at the store for eight hours the first day and when I left for home my feet weren’t at all sore, but they were very tired. All the muscles that should have been used for stability and balance had been prevented from accomplishing these tasks by the nature of rigid shoes with high heels and they had now been released. Over the next few weeks I could feel my feet become significantly stronger and more flexible. The pain of plantar fasciitis diminished rapidly until it was gone. I was cured.
As my feet became stronger, I felt more balanced and my running became enjoyable again. At first I kept my experiences to myself, perhaps worried that some malevolent spirit would become aware of my good fortune and introduce another plague into my running life. Slowly I began suggesting the Nike Free to customers who were suffering from plantar fasciitis and other ailments of the foot and lower leg. Later other minimal shoes like the Saucony Kinvara, New Balance Minimus, and Brooks Pure Series shoes expanded the selection and Newton Running offered another alternative. I had become convinced that freedom of movement was the key to avoiding many running injuries and encouraging better form. Most of the cases that had walked in the door had been relatively simple, and the results had been almost uniformly positive.
Now here was Melissa whose sense of desperation encouraged me to consider desperate measures. She continued to listen to me carefully as I explained how immobilizing her feet would not lead to any permanent alleviation of her pain. Beginning with her feet, she needed to be able to move through a full range of motion to recover the strength and flexibility necessary for her to function naturally. After we discussed different options she decided to purchase a pair of Nike Frees and a pair of Vibram FiveFingers Sprints. As always I gave a thorough explanation of the necessity of a transition period that could take weeks, if not months, and what sensations she might expect.
Three days later, I received an email from her thanking me. To her relief and astonishment, the pain in her feet had vanished. She mentioned that her calves were quite sore, but otherwise she felt great. Incidentally, she added that her soreness had not been caused by walking, but by running six miles through the streets of St. Louis! I asked her about the transition phase of her recovery. She replied that even on the first day she wore her new shoes she had to try a short jog. The jog had felt so liberating that it quickly evolved into a run. She was convinced that her calves would feel better in a few days.
Three weeks went by. Shewalked into the store wearing the VFF Sprints and bought another pair of Frees. She seemed a different person, smiling, happy and ready to resume an interrupted life. Despite her experience I still recommend a transition period!
Anecdotal reports from the many runners, like Melissa’s, who have made the transition to minimal shoes, have been overwhelmingly positive. If the runner has suffered from patellar tendinitis, shin splints, or IT band syndrome, the pain always diminishes or is eliminated when the runner switches to a minimal shoe and a midfoot strike. These customers might have difficulty selecting a specific shoe, but they soon have no interest in wearing the traditional shoes that have dominated the running market for so long. When I ask them if they ever rotate their new minimal shoes with their old pair of over-supportive running shoes, they look at me a bit oddly and say, “Why would I ever do that?”
You may be interested in these similar articles:
Runner’s World received this official statement from Prof Tim Noakes regarding the recent controversy and outcry about his low carbohydrate, high fat diet. Runner’s World will be publishing a detailed interview with Noakes in the May issue of Runner’s World.
Please note that this does not necessarily represent the views of Runner’s World.
Here’s what Professor Noakes has to say:
Thank you so much for your email inquiring about the low carbohydrate lifestyle that I currently follow and have adopted for life.
Last week I received more than 200 requests for information and since I do not have an additional secretary to manage this correspondence, I am unable to answer each letter individually. I have therefore prepared an outline letter which explains why I think that those who, like me, are carbohydrate-resistant (CR) (or pre-diabetic with a family history of diabetes) can improve their health significantly by substantially reducing the amount of carbohydrate that they eat. It may be that many others will benefit from this eating plan but at present I conclude that it is those who are the most CR who will benefit the most. In time I think we will learn that you do not have to have CR to benefit from this eating plan. But I am not prepared to make that conclusion just yet.
Although many asked for specific diets, I am reluctant to give such advice. I prefer to give general advice and ask that you please consult a dietician by taking this letter to him or her and asking for help in constructing a healthy eating plan, whilst sticking within the guidelines I suggest.
So the first point is that this is not a diet, it is an eating plan for life – it is a life style. If you wish to lose weight and improve your health by changing your eating for a short time only, then this is not the way to go. Once you go down this eating route, you have to stick with it for life. Because if you start eating this way and successfully lose weight, you will regain that weight and more should you go back to eating the way you did before – that is if you go back to eating the food choices that caused the problem in the first place.
The point is that if you are like me, your metabolism does not work very well when fed too much carbohydrate. And this is not going to change regardless of how much weight you might lose or even how much exercise you might do. For those of us with CR, our metabolism is the problem and if we want to do the best for our bodies then we have to change FOREVER the nature of the foods that we eat. But I argue that this change is much easier than most would ever believe. Unfortunately it is also the advice that many dieticians will be the least likely to give you.
So if you are not ready to make a change that you will continue for the rest of your life, then it is probably best that you do not begin in the first place.
For to change you have to rid yourself of an addiction for eating easily assimilated carbohydrates – an addiction that is at least as powerful as those associated with cigarette consumption and some recreational drugs. As you know, it is not easy to give up addictions. And like all addictions, addicts have to take each moment of their recovery one day at a time. In a sense those of us who are unable to metabolize carbohydrates are never cured of that addiction. We are always in recovery. We have to take each new day of our cure, one day at a time.
But if, like me, you are convinced that you have a really good reason to change (in my case to avoid dying from diabetes – the fate that struck my father and his brother) and are prepared to change what you eat for the rest of your life, then you may be up for the challenge. Please note also that this is not a fad diet – the reason why it works so well is because there are solid biological reasons why it has to produce a successful outcome if followed properly by those with CR.
The second point is that this eating plan requires some discipline to be successful. As I have said, it takes discipline to insure that we do not relapse into our former addiction. Those who really benefit the most are those who have the greatest reason for and desire to change. I changed initially because I did not want to develop diabetes so I had a very good motivation to start. Then I discovered that once I had got rid of the addictive food choices, I felt so good on this eating plan that I would never want to go back to my old eating ways.
So now I have two reasons to stay with this eating plan – long-term health and the feelings of a renewed youth.
The point is that the greater your reasons to change, the more probable it is that you will be successful.
The third point is that the only discipline you require is very simple: You must severely restrict the intake of the following foods. I have found it easiest simply to remove all from my diet.
- Sugar (Must be completely removed from your diet)
- All sugary drinks including cola drinks and sweetened fruit juices
- Bread
- Rice
- Pasta
- Potatoes
- Porridge
- Breakfast cereals
- Some high energy fruits like bananas
- All confectionary – cakes and sweets
- Desserts
- Artificial sweetners and products containing these products (like “diet” colas)
- You should also be very wary of so-called “low fat” options, yoghurt especially, since these are laden with sugar and so are less healthy than the full fat options. In fact you need to check all the foods that you eat. You will be astonished in the number that contain hidden sugar.
I think that most dieticians would agree that none of the foods listed above is essential for health and some like sugar and other refined carbohydrates are definitely unhealthy. Some dieticians argue that whole grain cereals should be included because they are “healthy” but I have had difficulty finding whole grain cereals that have not been heavily refined. It is also clear that allergies to cereals are commoner than is realized.
However, the real point is that if you are CR as am I, one has to make choices of (i) how much carbohydrate one wants to eat each day – I limit myself to about 50 grams a day as that is the amount that allows me to regulate my body weight effortlessly without hunger – and (ii) which carbohydrate sources will provide that 50 grams. I have chosen to get my 50 grams of carbohydrate from vegetables and dairy produce, not whole grain cereals. Others might make a different choice.
As a result, I restrict my food choices to the following food and beverage groups:
- Eggs
- Fish
- Meat – organic or grass fed, not processed
- Dairy Produce – milk, cheese and yoghurt – all full cream
- Vegetables – mainly leafy, low carbohydrate sources
- Nuts – macadamia and almonds especially but no peanuts or cashew nuts as these are high in carbohydrates
- Fruits – very occasionally and then only those which have a lower carbohydrate content like apples and berries.
- Water, tea and coffee (all unsweetened!)
I also currently supplement my eating with omega-3 capsules (1.6g per day). The value of omega-3 supplementation seems to be universally accepted. I am also experimenting with supplementation of a range of vitamins but this is still a work in progress as is my choice of the best vegetables and salads.
I do not believe that I have the final answers and am continually reading the scientific literature and the internet and tweaking my diet. I will continue to modify my eating by studying the literature, eating differently for periods and seeing if I notice any differences in how I feel, in my blood markers and in my running performances. But the basic pattern of avoiding carbohydrates remains intact.
Obviously it is stupid to go to the trouble of changing one’s eating plan but continuing to do other behaviors that are unhealthy. So smoking is not allowed and lots of exercise is encouraged – 30 to 60 minutes a day of sweating exercise on most days of the week.
Proper sleep and control of stress are obviously very important as well. My experiment has shown me that I can do any amount of exercise I wish without increasing my carbohydrate intake (I walked for 6 hours on the mountain on Sunday and race up to 21km without needing any more carbohydrates than the 50 grams a day that is already in my diet).
I am also aware that we are all different and whereas too much carbohydrate and cereal and too little fat and protein in the diet was clearly my problem, there are others who may have trouble with dairy produce or meat and may find it difficult to eat enough of these foodstuffs to replace enough carbohydrate in their diets for there to be a noticeable difference in the way they feel.
However, I think that the problem I have – CR – is much more common than is generally acknowledged. So I appreciate that whereas some will not find this eating plan of much help, a much greater majority of people who have always struggled to control their weight when following the conventional “heart healthy” low fat diets, will find their lives altered dramatically as did I when I made the switch. I also think that more people than is currently realized develop minor medical complaints as a result of eating grains, cereals and highly refined carbohydrates and they too will benefit from this change. Indeed, one reason one feels so good on this eating plan may simply be because it removes the currently unrecognized toxic elements found in the highly processed foods that are commonly eaten.
There are a number of reasons why I think you should consult a dietician first. If he or she is disinterested in these ideas, then you must keep shopping around until you find someone who is prepared to consider all the evidence. First, we need to inform that profession that we are unhappy with the conventional advice that many continue to give us. If it has not worked for us perhaps it is time for the profession to consider that the traditional “one size fits all” “high carbohydrate, low fat, heart healthy”approach to nutrition is not the best solution for all.
Second, we need to make sure that more dieticians are exposed to the evidence for the value of high protein/high fat/low carbohydrate diets. We are approaching a tipping point when the value of this eating plan will become universally acknowledged. The Scandinavian countries – which already have the healthiest people in the world – are rapidly adopting this eating pattern to the extent that Norway has run out of butter! (Norwegians have always eaten high fat diets and are perhaps the world’s healthiest nation).
Third, a dietician will be able to insure that when eating from this restricted grouping of foods you are optimizing your intake of vitamins and minerals.
However, it is clear to me that the Sure Slim Wellness Clinics come closest to promoting the ideas that I have found so helpful. Whilst this is not a specific endorsement, you might want to access their website at www.sure-slim.co.za or www.living-slim.co.za or phone their toll free number 0861-000-100.
Finally, there is a huge reservoir of resources on the internet to help you decide what to eat.
Type in low carbohydrate or Paleo diet into Google and start searching.
I list a few (in no special order) and include books that may be helpful.
Gary Taubes – Good Calories Bad Calories and Why we get fat and what to do about it.
Perhaps two of the most important health books of the past 50 years.
Mark Sisson – The Primal Blueprint – Book and internet site.
Dr Westman and colleagues – New Atkins Diet for the New You – Book and internet site.
Pierre Dukan – The Dukan Diet – Book and internet site.
Loren Cordain – The Paleo Diet – Book and internet site.
For extra motivation to see what can be achieved in such a short space of time try this:
The Brentwood Diet – 121 lbs lost in 7 months! – Eric David. Access this on: www.ericdavid.info/Home/brentwood-dietI do hope that this information is of great assistance to you and wish you well on your journey to renewed vigor and health. Take great pride in your achievement.
There are about as many forms of training for an ultra as there are people who run them. The truth is there seems to be some science in running ultras, but it is a small group that I think has not been studied long term, and no one really knows what works for ultrarunning. If you look online you will see different training plans that contradict eachother, and people ranging from averaging 15 miles per week, with an occasional long run, to people regularly running 120 milers per week. Both groups finish 100 mile races. Here are the common variables that I see in determining successful distance running, and myths that I will dispel, as well as personal observations I have seen in myself.1. Distance does not equal injury: When I ran shorter distances I had a frequent problems of twisting my ankle. Now that I run trails and run distances, I have not twisted my ankle in 3 years. My ankles have gotten stronger. Even when I fall, my body has learned to fall in a way that protects ankles, and I have suffered nothing more than scrapped elbows and knees. I do not have knee problems because I run with good form, I stretch my legs out after long runs, and my knees and calf muscles in general are just stronger the longer I have built up a base. Running barefoot has helped my form, so even when I wear shoes, I do not run in form that impacts my knees.
2. How long does it take to recover: After my first marathon it took me 3 days to walk normally, and a week to be able to run short distance, and 2 weeks before I was up to normal miles again. I ran my second marathon 2 months later, and was fully recovered 2 days later. Six weeks after my 2nd marathon and 4 1/2 months after my 2nd marathon, I ran my first ultra, the Ogden Valley 50 miler. I had never ran more than 26 miles in one stretch, but I finished, and found that I was less sore than my first marathon. I was severally nauseated at the finish, but I was only a little sore the next day, and within 3 days I was running normal distance again.
Now I only have a tiny bit of soreness after a 50 miler, and can run a normal distance 2 days later. The more you run the faster you recover. I don't know how my first 100 miler will go but since I signed up for 2 back to back within a 2 week period, I aim to plan my training so that I hit several long distance back to back runs (like a Saturday 50 mile training run followed by a 50-60 mile Sunday training run) at lest 2 times before Wasatch. My prediction is that by doing so, I will recover fast enough from Wasatch to run Bear 2 weeks later.
There are several great ultra runners that are able to recover quickly enough to do this Geoff Roes broke two course records, Wasatch and Bear, by over an hour each time, and ran both of the courses in under 20 hours. These races were 2 weeks apart. Davy Crockett, and Marc Collman are a couple of examples of runners running several races back to back, and suffering no injury. The Tarahumara Indians in Mexico, run several miles a day every day, with no injuries, no knee problems, and even 90 year old men walk 20 miles a day. The long distance runner suffers fewer injuries than the recreational runner.
3. To run ultras you must have to run alot! In training for my first marathon, I had to run a lot more, then I do to maintain my ability to finish ultramarathons, after you build up a 2-3 year base, you can get away with running less, and still being able to compete. I believe you build up speed by running more long runs closer together ( I got much faster between Kacina Mosa, Bear, and finishing the Odgen Valley 50). Speed increases with more frequent long runs. Speed work is not as important as getting in the miles. Quality of runs also makes more of a difference then the number of miles. I find the things that help are doing lots and lots of hills, both up and down, training on all kinds of different types of surface. Try groomed trails, rocky trails, steep trails both up and down, dirt roads, and yes occasionally, gulp, pavement. However, pavement puts a lot of impact on your body, so I minimize the amount of pavement as much as possible. In the winter I run on more pavement. Occasionally I have to suffer the treadmill. This is not fun for me, but I find that running with five-finger vibrums to be the best on keeping good form. Five-fingers, are basically a rubber shoe that is like being barefoot with a layer of protection. You build up a lot of heat on a treadmill! I always put the incline at a 2.5 or higher, and run at a faster speed to keep my form in line. Plus, this builds strength and helps your speed to run at an incline.
4. Getting used to running bare-foot: There is a lot of benefit to running barefoot. I have yet to complete a long race barefoot, but I have done a 5k in vibrums, and got my fastest time. I am working up to longer distance, and have gotten up to 8 miles now. You have to be careful when transitioning to barefoot running. It will strengthen your calves, ankles, arches, an other muscles, but you will be using muscles you are not used to. If you start out too fast and too far on barefoot running you can injure yourself by over using the muscles. I found doing 3-4 mile runs frequently over a 2 month period has strengthened my muscles and now I can run pretty far. I am going to try to extend that to a 15-20 mile run soon, and in the spring buy the new trail vibrum to see if I can complete an ultra barefoot. Maybe I will do a test run on the Buffalo 50 miler, and plant shoes at all the drop bag location, in the event that I need to switch out. This will lead to me mostly having a 7 mile stretch option of switching out if I need to!
5. Mental: Yes, I maybe mental as well, but what I am talking about is mental attitude. Running ultras takes mental discipline, and learning to think positively. This translates in to how you think about life in general. You can not give in to negative thoughts during a race. If you do, you will not finish the race!
You have to learn to be uncomfortable, and relax. Most moments of discomfort pass withing 5-6 miles. You may hit more than one wall during the race, but if you push through it will usually get better. This is true of nausea, vomiting, diarrhea, sore muscles, cramping muscles, pain that is not related to serious injury, etc. If you experience these things look at your nutritional needs, hydration needs, an sodium intake to make sure it is adequate. It is better to avoid some of these things by learning to take in what your body needs at the right intervals during the race, but if you do find that you have something happen. Intake what you need, slow down or stop for a while if you need to, and your body will adjust and generally you will feel better after 4-6 miles.
Learn to recognize the difference between discomfort, and when you really do need to stop because your body is telling you something is wrong that needs medical attention, or will need medical attention if you don't stop. Ending a race early is better then dying, if you really do need to stop, but serious discomfort and mental weariness are usually not a reason, and will pass if you push through it. This is wear having pacers is important.
For the first few ultras you will want a pacer, they can provide the mental encouragement you need during those tough times. After a while you will probably feel like you know how to get through the whole race without a pacer, but on difficult stretches a pacer tends to push your speed, and lift your mind! If you are running during through the night a safety runner is a good idea! I have been told (although I haven't experienced it yet!) That if you run a race that is 24-36 hours your body will shut down a bit during the night. Caffeine pills (200mg or so) or energy drinks are a good performance enhancer during this time, but only if you only use caffeine for performance, and not on a regular bases. Your body metabolized caffeine differently during an endurance event then it would otherwise, and it greatly enhances your performance. To get the maximum benefit avoid using caffeine during your every day life. I take caffeine pills about every 6 hours during an event. The pills are a lot cheaper than the energy shots that some people use! Once it gets light again, your speed will pick up again, and you will be more awake. Expect to slow down during the night.
6. Running and Walking: I often get asked if you run the whole time during an ultra. The answer is no! Most people walk parts of an ultra. Most people walk the uphill stretches, jog the flats, and sprint the downhills. Most people walk uphills, on trails, almost as fast as they can run them. Running uphill can waste a lot of energy for nothing, so it is OK to walk uphills, and recommended by most of the ultra community! Save your energy, be conservative during the first half, if you feel great slow down! You can make up time the second half of the race, but if you give it all at the beginning, you will pay for it in the end!
7. Nutrition: I used to believe nutrition didn't matter, and in fact most ultrarunners do not have a special diet. However, I started working with a sports dietitian because I was having problems during some races last year. I have found that nutrition is making a huge difference in sustained speed and energy throughout the race! I was not eating enough in everyday life to build the nutritional base I need for ultras, and not eating enough during the race to maintain performance! This killed me on two races enough to DNF. This year I believe I will do better and not DNF! Good nutrition helps with mood regulation and mental health over all, and helps to maintain confidence during the race. This is my current nutritional plan.
a. Every day my diet consist of : 6 grains, 4 vegetables, 3 fruits, 3 fats, 4 proteins, 3 dairy or
or equivalent, and plenty of water (about 1 gallon a day). I avoid processed food, and eat a lot
of quinoa. Quinoa is a super food, and I don't crave junk when I am on it! In fact junk food and
processed food turns my stomach now! I just don't crave it on a balanced diet. It takes training
for your body to handle this much nutrition, and the nutrition you will need during the event, so
you have to get used to it during your training. This is my base diet, and everything else list is in
addition to this base!b. During training: I take in 20-30 grams of carbohydrates before a workout, and I take in 40-60
grams of carbohydrates for every hour I exercise. In any event or training run lasting more than
3 hours I make sure I am getting in about 5-7 grams of protein every hour. Also 300 mg of
sodium every hour is important for electrolyte replacement.
c. Before an event lasting for more than 4 hours- I eat 200-300 grams of carbohydrates 3-4 hours
before the event. This means if the event starts at 5 am I get up at 1 am to eat, and then go back
to sleep. I eat 30-50 grams of carbs within 30-60 minutes of the event, and then I take in 30-50
grams of carbs every hour during the event. I replace 300mg of sodium every hour, and drink
16-24 oz of fluid every hour. Do not over hydrate! Not hydrating is a problem, but over hydration
can cause big problems as well! It is important to determine your bodies hydration needs during
different conditions. To figure this out weigh yourself before a run, keep track of the amount of
fluids you take in during the run, and then weigh yourself after. The difference shows how much
fluid you need per hour of exercise in that condition. So try this in different temperatures, altitude
and conditions.
d. Some food may make you sick during the race. While this will usually pass withing 5-6 miles, it
can be a miserable experience. I like to drink a little coke at each add station, about 2-3 ounces.
However, the first time I tried this I had never consumed coke during a race, and the carbonation
made me sick for about 6 miles. You need to get used to what you are eating and drinking before
an event. If it is something you are not used to eating, you may react badly to it, and it won't be
fun. Always pack items in your drop bag that you know you can eat, so that if you need
something the aid station doesn't have you will be OK. This is includes electrolyte replacement,
energy drinks, gels,bars, etc.
e. In general I do not by low fat items at the grocery store! Fat is not a bad thing, it is good for
your body, and will help your metabolizm. The only time fat is bad is if it is transfat, or you
eat too much! The base diet I have is balanced, and I am not going to get too much fat by
following my dietitians reccomended diet, especially because I don't eat processed foods!
By 2% to whole milk, it will help your metabolism, and even help cut your body fat! Good fats
include avocado, nuts, lean meat (too much saturated fat is not great, but if you are not over
doing meat, even non-lean meat it fine), and regular cheese and yogurt!
f. Meat and grains- Animal protein should be used in small quantities. I eat a lot of fish,
and chicken, and avoid large amounts of red meat. I rarely eat pork. Grains contain a lot of protein and some fat. Your body needs to adjust to grains you are not used to, but a variety of whole grains
is the key! Introduce one new grain at a time, and soak the grain overnight before you cook it. This
releases enzymes to help your body get used to it. Do not introduce more than one new grain more
than every two weeks. Try grains like quinoa, amaranth, millet, and buckwheat.g. My standbys: Ensure is a perfect balance for me of protein and carbs. During a race 2 ensures
per hour work, even if I can stand anything else. Do not buy the Ensure plus, it contains too
much fat for performance, and may make you sick! Regular ensure is best. You need to try it
before an event, because some people don't utilize ensure as well, but for me, it works! I don't
do a lot of gels, but Accel gel has protein, and unlike other brands that are straight carbs, does not
spike my blood sugar, and make it drop, resulting in me feeling sick for about 45 miles after I
take it. Gu is my nemesis! But different gels work for different people, so if you are going to
use gels try them out before the race! In general I try not to use gel at all, but I keep a couple
with me, in the event that I need something between aid stations, and am out of ensure. I also
carry ensure with me between aid stations.
h. Water: Always carry enough water when you are going to be in a race that has stretches of
longer than 7 miles between aids. Even then, if the course is steep, or it is a hot day, you may
need more water. If it is 6-7 miles between aids and the course is not steep, one 20 hand held is
probably OK, but if it is hot, and a longer stretch I carry 40-80 oz. of water. I also carry salt
tablets all the time.8. Cross training: I believe core conditioning helps with speed and endurance. You need to
work out your upper body when you are a runner, or you lose strength. I box, and do core
training with my boxing classes. I like the type of core training we do because we are
using muscles in ways that we move in every day life, and build functional strength. I
do not believe traditional weight training is particularly beneficial, and may actually
counter act needed functional strength in the way it pulls differently on muscles. Weight
training can be useful, if you know what exercises help the muscle groups you need to
strengthen, and if you know how to do them so they don't counter act the muscle groups you use
for running! Swimming is also a great core strengthening, and aerobic exercise!9. Ultrarunners have better lives!: Yes, this is true, you learn to adapt to hard situations during your
runs. You learn to be OK with pain and discomfort, you learn that you are capable of great things
, and you stop setting limits on yourself. You discover that you want to see how far you can push
your limits. Failures are not failures, but instead learning experiences in which you refine your
knowledge of yourself, and how to perform better then next time. You learn to be intuitive with
your body. You have time to be quite with yourself, and discover who you really are. All of this
transfers into other areas of life and you will find that you can obtain better things in your life
just by gaining the mindset of an ultra runner10. Can I do it? I have tried to run distance and I just can't to it!: Many runners start out with too much to fast with running, and get injured! Allow yourself to build a base if you have not ever run much! I started out with 1/2 a mile. Allow yourself at least 10-12 months to build up to a marathon, and be consistent! Have a year or two of base training before attempting 50 miles, and have 2-3 years of base training before trying 100 miles! Slow build up to speed and miles will allow your body to adapt and prevent injury. If you tend to have knee or lower back problems, try barefoot, and try regular sports massage! You can do what you want to, you are built to be a running animal.
I have many ultra friends that were told they were not built too run, warned by doctors that they would further injuries, and knee problems by continuing, and ran anyway! They were intuitive with their bodies, and figured out the adjustments they needed to make in order to run. Many have been running for years, and experience no problems, improved performance, and no long lasting injuries. I have heard stories of people beating cancer, old knee injuries, knee replacement, and more who start running and finish 100 milers multiple times, and multiple years.11. I am too old for that!: Grant Holdaway, a legend in the ultraworld is 78 years old. Diagnosed with muscular dystrophy one year ago he completed a 50 miler last year, and today is in the last 20 mile loop of the Rocky Raccoon 100 miler! He is running it will two of his children Wendy, 54, Jeff, 51, and grandson Chris 18 years old! I have other friend who started running after being a couch potato during their 40s, 50s, 60s, and even 70s. I remember reading a story of an 80 year old women, who could barely walk, and training on a treadmill until she went on to complete a marathon, and in the article in runners world had completed 8 marathons by the time she was 85! Think about the 90 year old Tarahumara that walk or run over 20 miles per day. No one ever told them they could not or should not! We buy into societies limitations, and we get old because that is what we are told we should do! We need to stop putting limits on ourselves!
12. You have a history of an eating disorder, and you are still being eating disordered by running ultras, it is over exercise! : I am told this often. The truth is my running is not part of my eating disorder. You can over exercise even at 1 hour per day if you are eating disordered. The difference is the mindset it different. When I had an eating disorder exercise was about torture, punishment, and burning calories. I was restricting my nutrition, and purging to lose weight. I would run 11 miles and eat only a few hundred calories in a day (sometimes as little as 200). I would come home ready to pass out, and then go and do it again. Running ultras is actually what saved me and changed me. I learned that I loved running more than ED, and that if I wanted to continue for years, I had to become intuitive and respect my body. I had to start fueling my body, and thinking positively of myself. One thing that I believe needs to change with approaches to eating disorder treatment is that anything related to diet, exercise, and things that sometimes get skewed with ED should not be labeled as part of an ED. Yes, in the past these may have feed my ED, but some of these things have also pushed me to recover.
Today I run because I love to run, and I fuel myself because I love that my body is capable of doing it! Running does not control my life, I am completing a masters degree, looking into a PhD, and have friend and family whom I have good relationships with. Running distance is natural for me, and is not over exercise. My body has adapted, I fuel it properly, and I can stop if my body is saying that it needs a break! I don't panic if I miss a day of running. This is the difference! Running is not an obsession it is a lifestyle, and is part of the big picture of my life, but it is not the center of my life. This is the difference! I am no longer eating disordered, and ultrarunning is a big part of it. I actually weigh more as an ultrarunner than I did with my eating disorder, and I don't let it bother me!
Believe in yourself, stop limiting yourself! I am not super human, I have no special ability, I was born to run, and so were you! If you believe it, you can achieve it!
Best of Luck!
Tara
Photo Credit running image by Byron Moore from Fotolia.com Running requires the coordination of all the muscles in your body. Conditioning exercises improve the ability of your leg muscles to push against the ground, increase the frequency of your strides and enhance the endurance of your core and upper body muscles. Such exercises also augment the capacity of your cardiovascular, respiratory and muscular system to transport and utilize energy and oxygen. Include running-specific conditioning exercises to improve your running economy. The muscles of your neck, back, shoulders and arms work to hold your body in an optimal running position--head up, chest open, elbows bent, shoulders relaxed and arms swinging. If your upper body muscles do not have sufficient endurance and strength, your running performance will suffer. Do one upper body workout per week including flat bench presses, standing cable rows, shoulder presses, biceps dumbbell curls, triceps dips and dumbbell shrugs. Complete two to three sets of 12 to 15 repetitions per exercise. Standing lower body conditioning exercises are more effective in improving your performance than leg exercises done sitting down. Dumbbell and barbell exercises also activate your core to maintain your balance, similar to running. Perform a lower body workout once a week including barbell back squats, walking dumbbell lunges, one-leg dumbbell dead lifts and step-ups on a bench. Do two to three sets of up to 12 reps per exercise. Strength training improves your running speed because it increases your muscular power, according to a 2010 article by Jason Karp, Ph.D., published by the National Strength and Conditioning Association. The abdominal and lower back muscles are constantly working during a run. These muscles stabilize your trunk so you can efficiently move your legs and arms. Do hyperextensions, crunches and ball bridges on an exercise ball. Complete three sets of 20 reps per exercise. Running workouts such as high-intensity interval and tempo training increase your capacity to run hard and fast over a longer period of time. Include interval training such as sprinting for 30 seconds then walking for 90 seconds for 20 minutes one day a week. Tempo training means that during a 20 to 30 minute run, you alternate between a specific running pace and a slightly slower and shorter recovery pace, according to the National Strength and Conditioning Association. Do one tempo run per week. Hill intervals enhance the strength and power of your leg muscles during your runs. Sprint up a hill then walk or jog back down for 10 to 15 repetitions."Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000 "Strength and Conditioning Journal"; Strength Training for Distance Running; Jason Karp, PhD; June 2010 "Journal of Strength & Conditioning Research"; Running-Specific Periodized Strength Training Attenuates Loss of Stride Length; Jonathan Esteve-Lanao et. al; July 2008 Article reviewed by Jenna Marie Last updated on: Jun 15, 2011
Pace Yourself
The perfect race is something we all strive for. Even at the top level, runners are still looking for ways to make all those years of training count when it comes to that one important event. It's easy to focus on mileage, buying the right shoes, eating a balanced diet and making sure we're drinking enough, but probably the most important thing for us to consider on race day is our pacing strategy.
Many of us have been there - and many more have seen it on TV - that point towards the end of a race where there is nothing left and from out of nowhere several athletes have flown past and it's a struggle just to finish. How do they do it? One term is negative splitting: running the latter stages of the race faster than the early part. Whilst this sounds like an idea worth trying - it is very difficult to achieve. What is probably a more accurate way of describing this is 'preventing a drop in pace at the end by not going too fast in the middle'!
There has been plenty of research into pacing strategies - and various mathematical models to find the 'optimal' method. One model that was popular was to hold one pace all the way through the event - run the race at an even pace. However, research that has looked back at hundreds of world class performances in a variety of endurance sports suggests that these top athletes from the sports of rowing, cycling, swimming and running very rarely follow this pattern. Instead, top athletes tend to run the very first and last part of the race quicker than the middle bit. It could be argued that in rowing and swimming, starting fast is a good way to overcome the initial inertia and higher drag factor of water. In running, often the opening few hundred meters sort out the 'pecking order' of the athletes, so there is a bit of a scramble to get to the head of affairs. Once this initial burst has subsided, the athletes tended to settle into a slower more manageable pace. Only in the final part of the race did this pace lift again for the final surge to the line. It is probably easier to see this in graphical form where the pace line settles after the first part and only rises again at the end of the race.
So how does this relate to us - the everyday athletes?
- Well, it's common to get a little carried away at the start of a race, but as long as we don't go into the 'red' then it may not be too much of a problem if we start a little quicker than our intended pace.
- However, it's important that once the first few hundred meters are over we are able to settle down and slow down into our intended race pace so that we know we will be able to cope with the distance.
- Don't be tempted to speed up once you see the half way point - there is still a large portion of the race to go.
- Hold your pace and only when you are nearing the end and know you can finish should you push onwards.
- At this point you will be fatigued, but by maintaining good, strong running form and keeping the leg speed high you can lift your speed and hopefully be one of those runners who fly past the rest.
Here are some sessions you can try out in training to get used to running more quickley at the end of an event. You will need to warm up before each workout and warm down afterwards:
- 10km Over And Under: Run 1km at 5-10% quicker than your current 10km pace, run 2-3km at 5-10% slower than your current 10km pace, run 1km 5-10% quicker than your current 10km pace.
- Half Marathon Ramp It Up: Run for 45min at 10% slower than your current half marathon pace, then over the next 15min gradually pick your speed up until you are almost as quick as you can go.
- Start Then Settle: Once fully warm, run for 10-15min at a quick pace - not so hard that you are exhausted, but at an effort level of about 7or 8 out of 10, then settle for the next 30-60min at a steady pace at an effort level of 5 out of 10.
Wednesday 4th of July 2012
Don't worry, we won't post anything.
0
6
