Merriam-Webster defines fitness as a noun with the following two meanings:
Although running can (and we hope it is) a long-term, healthy lifestyle activity with no end in sight, it also encourages the occasional evaluative exercise – periodic tests where runners can challenge themselves against their expectations for either or both definitions.
Occasionally, the average runner will succeed in both, and if you train with runcoach, we want to make sure that success is more than occasional. Sometimes, we as runners succeed in the first by measurements taken in the doctor’s office, while being held back from succeeding in the second due to forces beyond our control, like weather, hills, or water stations that run out. Likewise, we can be capable of a certain task or distance, but perhaps not the one we need (fast, but no endurance, lots of endurance, but no speed), or with the health required to actually complete the job on the day (blister, turned ankle, flu).
We value being physically fit and our health as important running goals, because they allow for a more vibrant, full, and long live, and provide a broader platform from which to choose our pursuits; race goals included. Fulfilling purpose in a race allows us to apply the first definition to a specific aim, guided perhaps by workouts geared exactly toward the type of preparation needed. This is where we come in.
Runners often approach a fitness goal with both aims in mind. Unfortunately, these dual goals can be knocked off track by tangential aims which are temptingly close to these core definitions, but which often can draw us away from the mark. Weight loss can be good for overall fitness if indicated by a medical professional, but is definitely not always synonym for the achievement of fitness. Likewise, The ability to accomplish a task is not the same as being properly prepared to do it safely. How many of us have heard of or know people who have completed marathons off of woefully inadequate training. They have made it, but the next day, we don’t envy their body’s task as it recovers.
The good thing about both definition of fitness is that the evaluation of whether or not we have met the mark is completely subjective. Sure, there are generally understood measures of health, but only we know what aspects of overall body fitness are the knobs we need to twist first and most often. Similarly, the “task” we are trying to be suited for is completely open for our own interpretation and therefore the accomplishment can be legitimate even if celebrated by us alone.
While according to Merriam-Webster, either of these definition are labeled “fitness”, ideally, the goals you choose will incorporate a consideration of both. If you are able to marry your best interest in the sustainable long-term with a nearer term concrete goal or task, you’ll walk away with not only just fitness, but fitness to spare.
Marily Oppezzo has her Masters in Nutritional Science, is a Registered Dietitian, and is a PhD candidate at Stanford University. She has years of clinical and research experience, has taught graduate and undergraduate courses in nutrition and sports nutrition, and is committed to sharing accurate health information to the public. She is also a personal trainer and group aerobics instructor.
In this edition of Ask the Practitioner, we ask Oppezzo a few questions commonly encountered among recreational runners of all levels.
1. What is carbo-loading? Also, if I am running a 5K or 10K, is this something I need to be doing the same way as I might for a marathon?
Carbo-loading is when runners increase carbohydrate consumption for 1-2 weeks prior to race day in order to “load” or expand glycogen storage in the interest of prolonging fatigue during the marathon. The studies that have found carbo-loading benefits have shown it at levels of 7 grams of carbohydrates per kg of body weight, sometimes even higher. One recent study showed that those runners who consumed 7 g of carbs per kg body weight the day before the marathon ran on average 6.3% faster than those who didn’t carbo-load (Atkinson et al., 2011). Exciting! But be sure if you are doing this to avoid too many high-fiber, whole grain sources of the carbs, especially the day before the race. While research has shown men to benefit from carbo-loading by simply shifting their calories from fat and protein towards carbohydrate-rich food, women only increase their glycogen stores if they also increase their energy intake (one study specifically had them eat about 33% more calories than weight-maintenance levels).
Carbo-loading won’t help you for races less than two hours, so no need to bagel-up on a 5 or 10k.
2. If I'm trying to train for a half marathon or marathon distance partly as a effort to lose some weight, what is some advice you can give about how to do this safely even as I am ramping up my training?
Good for you! Training for a long distance race is a great way to lose weight, but you’re wise to check on how to safely do this. To lose one pound, you generally have to burn about 3500 calories (ish) more than you eat. Start off by going to a site such as http://www.mayoclinic.com/health/calorie-calculator/NU00598 to get a rough estimate of your caloric needs based on your sex, weight, height, and current activity levels. Then, shave off about 15% of that to achieve a deficit to help you drop the weight. While many weight-loss diets recommend a cut of 500-750 calories to achieve a 1-2 pound weight loss each week, it will be difficult to sustain your training levels for anything more than a 500 calorie deficit.
To optimize training recovery and performance, you should consume carbohydrates within 30 minutes after your running workouts. You should still follow these guidelines, but because you are trying to lose weight, you will have to plan ahead to shave the calories from other meals or places in your day. The specific recommendations for carbohydrate replenishment are .7 grams of carbohydrates per pound of body weight within 30 minutes. If your run was extra intense or exceeded 90 minutes, continue this carb rule every 2 hours for 4-6 hours post-workout. For protein, to help with muscle repair, have 20-30 grams of protein within 30 minutes post-run.
My recommendation? The best post-workout drink appears to be chocolate milk, as it has the optimal ratio of carbs to protein, and is quite portable (and yummy to boot!)
You should weigh yourself weekly, and aim for a slow progression of the weight loss: 1-1.5 pounds per week. If you stay on top of this, you can tweak your caloric deficits accordingly on a weekly basis, especially as your mileage increases. Rapid weight loss will take away too much of your needed, and metabolically active, muscle tissue, as well as hurt your training. So…patience is key.
PS- Weight loss will get harder as you become more fit (what an awful truth that is!) So, as training goes on, you will want to switch up your workouts by incorporating intervals into your routines, where you periodically increase your heart rate to a high level with recovery breaks in between bursts. Research has shown that interval training can elevate your “post-run” metabolic burn more than a steady state aerobic workout. It’s a fun way to spice up your training as well as help overcome any plateaus in your weight-loss progress.
3. I used to get up and run right away on an empty stomach. Why is this not a good idea, and what are a couple tips for improving this aspect of my training?
If you are highly trained, you could probably get away with it. But it’s best to have something in your stomach to break the 8-hour plus fast you had during the night. When you wake up, your liver glycogen is almost “half empty” because of the fuel you used to keep yourself alive throughout the night. Before you run you should try at least to get 100-200 quick energy calories, something easily digestible such as fruit juice, dried fruit, or even some yogurt. Keep it right by your bedside even so you can munch or sip while you put on your running shoes.
When one trains for a first-time finish goal, or breaks from a longstanding routine to reach for a time goal, the results can be highly beneficial. Physical challenges to the body can arise from this new activity, but it can be hard to differentiate between sore body parts that are an acceptable part of the training and recovery cycle, and the start of an injury that should receive a more cautious approach and perhaps professional attention. When in doubt, runcoach always recommends a visit to a medical professional. Here are some suggestions for self-evaluation:
Is it the same in both legs?
After a marathon, or a hilly shorter race, both quads might be very sore. If that soreness begins to ease in concert or acts the same in both limbs even while acute, there is a greater chance it is a function of a natural recovery cycle. If instead one side remains abnormally painful, then a specific breakdown may have occurred which recovery alone won’t address.
Do you have to limp while running?
If you are literally unable to put full weight on one leg because your body is reflexively protecting it due to acute pain, it is time to stop ignoring it.
Does it persist over a week?
Delayed onset muscles soreness often means that our sore muscles get worse before they get better. However, that process occurs over approximately a 48 hour period following the event. If your “no big deal” sore body part is still similarly sore over a week after the stress, and your usual rolling, stretching, icing routines don’t appear to have eased the pain, a more involved problem might be at play. Even if that only means extended rest or adjustment to the schedule might be required, assessment for your own peace of mind might be a good idea.
Are you stuck in a repeatedly poor, or downward trending cycle of a chronic problem?
If a particular problem continues to reappear on a regular basis, and whereas it used to be fine with ice, now it needs Icy Hot, and requires a mile walk before running and two days off after….well, that no longer is an acceptably resolving issue! Try to keep track of these types of issues in your log, so you can avoid letting chronic issues repeat to the point where you can’t run at all. Instead, investigate with a professional whether or not rest or other treatment in the short term can prevent more time off in the long term.
While these are a few guidelines worth considering, nothing replaces solid medical advice and great preventative care such as regular rolling, ancillary strength work, and adequate rest. Be proactive and hopefully stay a step ahead of the need to answer the above questions very often! Remember the body is a remarkably resilient vehicle. When it is given proper recovery and treatment the results are terrific and a return to running imminent.
The terms “core” or “core strength” are some of the most common words / phrases heard around the gym or track in recent years. Many runners would accept the idea that it would be desirable to have a strong core, but rarely do we think about what that really means or why exactly it would be helpful.
What are we actually talking about when we talk about core?
Core strength should not be confused with having a rippling six-pack like a model on an exercise machine infomercial. Although many people with very well defined front abdominal muscles do have a strong core, it is not one and the same.
The core could be described as your body except for your limbs, but thinking specifically as runners, your core comprises the parts of your trunk that help stabilize you to resist forces of gravity and allow you to effectively operate those same limbs (levers) in the direction and at the speed you want to go.
It is all very plane.
The muscles in the core are what we can most effectively manipulate to change how well the core does its job as we stabilize ourselves in the various directions we want (or do not want) our body to go. If we want a slight forward lean when we run, or efficiently move up and down hill, we need to have some control over our movement in the sagittal (back and forth) plane. If we want to keep our balance on rocky terrain, stabilize ourselves with cambered roads, or handle the effects of uneven leg lengths or other forces moving us left and right, we need to have a strong muscles that allow us to affect desired movements in the coronal/frontal plane. If we want to limit or enhance rotation (usually in running, we want to limit trunk rotation), then we need to strengthen muscles that give us control in the transverse plane.
All of these directions and alignment / stabilization needs require us to pay attention to much more than what we conventionally think of as our “core” muscles. Instead of just surface abdominals, runners are well advised to pay attention to their glutes, back, hip flexors, pelvic floor, and deep abdominals such as the psoas. If we stay aligned and so our stride remains true, we give ourselves the best chance to run as efficiently as our given anatomy will allow. With strengthening of the muscles that provide this stabilization and control over the non-beneficial movements we might make (especially as we tire) in the various planes of movement, we allow ourselves the best chance to keep that stride true even as we fatigue and dig deep.
Time to turn the core-ner!
When the core is weak or inflexible, often the ends of the levers (limbs) attached must take on some of the unassimilated gravitational stress. Your sore calf, aching shoulders, tender plantar, or achilles might easily be able to count among its assailants a set of trunk muscles that aren’t doing quite enough to dissipate the forces at play. Whether you currently struggle with an injury or want to proactively get more efficient and improve performance, core strength is always a good priority.
There are many ways to address this via gym classes, videos, and other programs. However, the important common elements regardless of your favored delivery system should be a comprehensive approach that focuses on the wide variety of muscles from chest to upper legs, and a commitment to consistency on your end. At runcoach, we have compiled an easy to understand Whole Body Workout with a series of demonstration videos for exercises targeting core muscles. We encourage you to check it out and use it as your routine or as a starting point for a renewed commitment to core strength.
This year, get on board with a stronger core. With some hard work on your end, you may end up with washboard abs in time for summer, but more importantly, you will hopefully be able to run healthy and long well into the future.
Will Drinking Alcohol Affect My Running? Yes, We’re Going There
Even if your regular schedule doesn’t include significant regular alcohol consumption, around the holidays the chances that you will imbibe definitely rise. Whether it is the office party, home with the family, or New Year’s Eve, you might want to run well the next day despite having one or more drinks the night before. Does it matter?
Natural ingredients…all good, right?
Alcohol (ethanol), in the form of beer, wine, or spirits, is ultimately a beverage fermented / distilled from natural base ingredients such as grains and grapes. So, it’s carbo-loading from nature’s bounty! Not so fast. The calories (7 per gram, compared to 9 per gram of fat or 4 per gram of carbohydrate or protein) may come in with each drink, but the loss of sodium and potassium via the diuretic impact of alcohol (see below) causes a greater impact. According to the American College of Sports Medicine, orange juice has four times the potassium as beer, for example – so the electrolyte gain to begin with is minimal. Further, since there is no essential need for alcohol in the body (unlike carbohydrates, protein, and fat), it is metabolized first, which leads to a quick release into the bloodstream.
Alcohol is also an appetite stimulant. Combine the chemical impulse to eat more with the slower and poorer judgment in play due to the quick release of the chemicals into the bloodstream and the resulting actions might not mirror desirable, sane, and temperate eating patterns during the period of time when drinking occurs. If the alcohol effects don’t have a big impact, the food consumption impact is also wise to be aware of.
Alcohol, the anti-hydration beverage
In their oft-cited article Alcohol Hangover: Mechanisms and Mediators, Drs. Robert Swift and Dena Davidson write that alcohol causes the body to increase urinary output (i.e., it is a diuretic). The consumption of 50 g of alcohol in 250 milliliters (mL) of water (i.e. approximately 4 drinks) causes the elimination of 600 to 1,000 mL (or up to 1 quart) of water over several hours. Losing 1 quart of water before any serious physical endurance activity is a recipe for major challenges, and obviously at cross purposes with the intent for a successful run, workout, or race. Electrolytes are often drained with that water loss, and the initial sedative effects of the alcohol can often give way to restless sleep. The next morning, drained of water, electrolytes, and quality rest, a cup of coffee or two adds another diuretic to the mix, and a hopeful ibuprofen puts further pressure on the liver. Very quickly, one can anticipate that quality athletic endurance performance is in jeopardy.
Alcohol, between the ears
Dr. Conor P. O’Brien of the Blackrock Clinic in Dublin, Ireland, related to the UC San Diego Athletic Performance Nutrition Bulletin that “many studies have shown that alcohol is actually a depressant that takes its toll on several parts of the body, including the brain. It slows reaction times, delays the thinking process, suppresses the immune system, and affects recovery time from injury.”
So, a night of a few drinks can leave you dehydrated, depleted of electrolytes, underslept, with slower reaction times, a suppressed immune system, and longer recovery time. Is there any good news?
The good news
Over the past several years, a few studies at Harvard and UC Berkeley among others have indicated a relationship between components of alcoholic beverages and good health. Resveratrol (an antioxident found in red wine) has been shown in some studies to have a health impact on par with general calorie reduction over the long term. A glass of red wine per day is said to have an impact on heart health through other anti-oxidents called flavanoids. Plant products called saponins also can block the body’s production of bad cholesterol. Many other green shoots are on the horizon, indicating potential benefits from moderate alcohol consumption. However, not many of these benefits appear to have immediate benefits – on the other hand, Dr. O’Brien states that consumption of several drinks can leave cellular effects in the body up to three days afterwards, and two nights straight of drinking can leave its mark for five.
How to be proactive
Whether drinking is a desired or unavoidable component of the night before running, or part of an unwinding process post-race or run, consider some measures you can take to limit the negative effects alcohol can have on your body and its performance. Make sure you have eaten before you take the first drink, to slow down the digestive process to a manageable rate for your liver and your brain. Drink a glass of water before and between every drink to lessen the diuretic effects of the beer, wine, or spirits. Choose club soda over juice and make sure to include ice in your drink to moderate caloric intake. Alcohol can inhibit your body’s ability to regulate its temperature. Anticipate feeling colder or warmer than normal and dress with that in mind. Practice moderation, stretch out each drink over several sips, and drink at a time of night when you still have a fighting chance for a decent night’s sleep.
As yet one more variable to consider at this busy time of year, the effects of alcohol likely will vary from one runner to another. Remind yourself of your goals before you raise your glass and stay motivated to keep your consumption moderate.
Adam and Micheline Kemist own On Your Mark, a running specialty and performance store. A certified Pedorthist and Kinesio tape practitioner, Adam provides personalized biomechanical feedback and orthotic services along with retail services. In this edition of Ask the Practitioner, we talk to Adam about an often over-looked element of our everyday running - socks.
In this edition of Ask the Practitioner, we again connect with Mark Fadil, Clinic Director at the Sports Medicine Institute (SMI) of Palo Alto. SMI is one of Northern California's leading orthopedic and deep tissue massage resources, assisting both world class and recreational athletes since 1996.
RC: Tight and/or sore calves are one of the most common ailments for new and experienced runners alike. What exactly is happening when one feels like his or her calves are tight and they have become sore to run on?
MF: Sore/tight calves are a very common problem with runners. Generally someone may experience sore calves when running for the first time, coming back from time off, during a period of increased speed work or during a period of increased mileage. In each one of these circumstances the calf muscles are adapting to the stress from the increase in activity.
RC: When treating runners with sore calves, what are the most commonly reported practices that have potentially led to the problem?
MF: There is normally some sort of change that precedes sore/tight calves. In addition to the changes I already mentioned it can come from a change in running shoes (usually a shoe with a lower heel such as a racing flat will put more stress on the calf), a change in running surface or increased hill running.
RC: What techniques do you and your staff employ to address this problem and what can runners to do maintain the work at home?
MF: I usually focus on three things: massage, stretching and functional strengthening. Massage can be done by a professional therapist or at home using a foam roller or "the stick." This can be done on a daily basis for 5 - 10 minutes. Stretching should focus on both the upper calf (gastrocnemius) using a straight knee calf stretch and the lower calf (soleus and Achilles) using a bent knee calf stretch. I recommend stretching after massage as well as an additional 2-3 times a day. Each stretch should be held for at least 30 seconds. Functional strengthening is one of the most important pieces in preventing sore/tight calves from occuring in the first place. A great way to incorporate functional strengthening is doing heel drops off the edge of a stair. These should initially be done on a daily basis and eventually shifted to two to three times per week for maintenance.
Rikke Johansen, D.C., is the founder of Health Logic and has 18 years of experience in practice as a doctor of chiropractic medicine.
Dr. Johansen is a Certified Chiropractic Sports Physician (CCSP), a Certified Strength and Conditioning Specialist (CSCS), and has completed the educational requirements to qualify her as a Diplomate of the American Chiropractic Board of Sports Physicians (DACBSP) and as a Diplomate of the American Chiropractic Board of Radiologists (DACBR). She is also a USA Triathlon Level I certified triathlon coach and a USA Cycling Level II certified cycling coach.
rc: What are the types of physical complaints Graston technique is effective in addressing?
Few life changes will have a greater impact than the arrival of a newborn. Both the physical challenges for mom, as well as the stark changes in family schedule and breadth of responsibility for both parents can justifiably upend priorities. This can wreak havoc with the comfortable patterns of habitual runners.
Chances are, unless you have had a very quickly moving adoption, you have been well aware that changes in your running routine await the arrival of the new bundle of joy. Very likely, transitions have already occurred for mom with the ups and downs of pregnancy. Whether a quick return to work or flexibility for extended parental leave is on the horizon, here are a few tips and ideas for runners in the throes of new parenthood:
Consider how baby gear purchases, such as a stroller, can assist you in the eventual pursuit of a return to running. Yes, that sounds crass – you are about to enjoy one of life’s greatest blessings, and running should come to mind? Well, if there is anything that you intend to continue doing on a regular basis after your baby comes, it probably saves time and money to anticipate how you can manage that practice within the context of your baby’s first few years at home.
For example, many running families use a jogging stroller (or a stroller with that capability) for their primary stroller. Initially, it can be used for regular stroller duty, particularly now that many jogging strollers can attach baby carriers and inserts allow for extra padding with newborn babies. When eventually jogging becomes appropriate with the little one, everyone is used to the new gear, how it fits in the car, the baby finds it to be a smooth transition, and more enjoyable / contented baby running might result.
Moms: set a completion goal, but no sooner than 6-12 months after giving birth. Dads: choose flexible goals in the first year.
While the experience of every mother is different, having a goal to shoot for can often inspire (to lose weight, to re-grasp a feeling of independent personhood, etc) when life seems completely turned on its head. Set a goal too soon, and it may become a needless stressor, both logistically, and physically, when the body is out of shape and sleep is minimal. Set a time goal too soon after giving birth, and the unpredictable physical aftermath of motherhood can create frustration. By a year, many moms are beginning to recognize their bodies again, and having a date to look forward to (as a return to the experience of being an athlete) can be a very motivational tool. Just enjoy your first goal race after baby to celebrate how far you have come. Use subsequent goal races to return to previous fitness and pace levels.
New dads are also saddled/ delighted with the many transitions of fatherhood, but many times must navigate a tricky landscape of an initially supporting role in the physical sense. Without the obvious setbacks of pregnancy and giving birth, it may be enticing to set a big goal, almost in celebration of the new family member. However, in this particular instance, it is worth considering flexible goals. Neither of you quite know how you will feel physically or rest-wise as these dates get closer, and the last thing needed is more stress. One option to keep dad on track could be to pick a distance goal with three or four options in 60 day range.
Have patience with your body after baby (yes, dads too!)
For many first time parents, the adrenaline of new parenthood eventually wears off, but many nights of limited sleep remain. Schedules change and keep changing. Things like foam rolling, stretching, strength routines, and other ancillary activities may be cut out to preserve what little time remains to run. Unsurprisingly, aches and pains might crop up, and the legs might not recover as fast. Control what you can control. Consider occasionally modifying your running routes and other patterns to avoid a fruitless comparison contest with your well-rested self.
For moms in particular, resist the urge to return to serious training until you are cleared to run by your doctor. Be sure to progress incrementally. Just like a marathon recovery that is too short, a postpartum running injury may not crop up immediately. Rather it often surfaces after the premature progression has been established over several weeks or months.
Shop and prepare for running with body after baby.
One of the most common roadblocks to a successful return to pre-baby running fitness can be the first few efforts out the door. For many moms, postpartum bodies feel like complicated new appliances with misplaced instruction manuals, what with the likely weight gain and the new demands and dimensions of various body parts. All of us know better than to establish self-esteem from outside appearances, but without a couple running items that fit, it can be that much harder to get out and get started. Having a high impact / supportive sports bra and shorts that fit your current size can make a difference, and are worth shopping for even in advance when you have more flexibility in your schedule.
When it comes time for stroller jogging, find the bike paths.
Just as parents at their wits’ end will drive a baby around the block, hoping to induce sleep, the stroller experience for your baby / toddler can vary wildly from soothing to disruptive, which in turn may have a direct impact on your ability to reintegrate running positively into your daily life. Bumpy roads, streets with many stop lights, turns or undulations may be your only options, and by yourself, you might barely notice these parts of the route. However, the stroller years might also serve as a chance to get to know the flat, off street routes in your region better than you might have before, and allow the jogging stroller experience to emerge as a positive parenting interactive time rather than a struggle of wills.
