RUNNING INFO

INJURY PREVENTION	NUTRITION & HYDRATION	TIPS FOR WOMEN

-INJURY PREVENTION-

	TOP TEN INJURY FREE TIPS
1	Never increase your total distance run over a week by more than 10% over the previous weeks distance, especially if you have been increasing distance per week over a three or four week period.
2	Equally, never increase your total time run over a week by more than 10% over the previous weeks time, especially if you have been increasing running time per week over a three week period.
3	Try to own two pairs of running shoes. One pair which you are breaking in and one pair which is well broken in. Once you start phasing out a pair of shoes, buy a new pair that you can start breaking in.
4	Changing the surface on which you are running induces additional stresses on your body. Try not to change too many variables in any specific training session. For instance, don't go and run intervals for the first time on a beach during the heat of the day when you normally run slowly in the early morning on the sidewalk.
5	If you have an ache and it has not gone away or is not significantly better after ten minutes, stop and go home. This is called the Ten Minute Road Test. Trust this test.
6	Once a week take at least 48 hours off between training sessions.
7	Consider swimming as a cross-training activity, especially if you are running over four hours in a week.
8	Never heat an injury unless you have been given professional advice to do so. Ice and compression is the first treatment that should be considered, then rest and elevation.
9	Seek professional help as early as possible if you suspect an overuse injury. Delay causes accumulating and compounding injuries.
10	Stretching properly before and after you run is as important as the run itself.

-NUTRITION & HYDRATION-

	TOP TEN NUTRITION TIPS
1	Water is the most important nutrient. Drink water whether it is hot or cold outside and continue to drink until your urine runs clear.
2	It is as important to have something to eat before you run as it is to stretch. You do, however, need to ensure that what you eat is light and has sufficient time to digest before you run with any intensity.
3	For exercise that lasts up to three hours, water is the most efficient fluid replacement.
4	For exercise lasting over three hours, consider a sport drink. Sport drinks should contain sucrose or glucose compounds supplying between 3 to 9% solutions.
5	Calcium and iron replacement is the most important consideration for runners -- particularly female runners. Consider increasing your intake of calcium rich and iron rich foods or supplementing your diet.
6	Fast running burns more calories than slow running, however, even slow running burns more calories than most other activities. No other activity will help you lose weight and keep it off the way running will.
7	Don't make weight control your only reason for running. It will tend to distort your perspective on what appropriate body size is. In a survey of thousands of North American women less that 45% of those surveyed were actually overweight, however more than 70% thought that they were.
8	Trying to eat less and run more as a method of weight loss does not often produce the desired result. The body, detecting a lack of nutrition lowers the metabolism, as it would during a hibernation period. The result is a severe lack of energy preventing easy running. Eat properly, particularly during the early part of the day.
9	Antioxidant supplements work. While running, a daily intake of antioxidants will help reduce muscle damage. Vitamin E supplements should be considered for all active athletes.
10	Stretching properly before and after you run is as important as the run itself.

"A good rule-of-thumb is to eat really well 80% of the time.
The other 20% you can eat what you like."

	TOP TEN RULES OF GOOD EATING
1	Start your day with a warm drink. Honey & lemon water is great.
2	Minimize caffeine intake. It leaches calcium from the body.
3	Eat at least 5 helpings of fresh fruit each day.
4	A helping of food is roughly two ping pong balls of food.
5	Eat more at the beginning of the day and less in the evening.
6	Learn to drink at least 8 cups of water per day -- more when you run.
7	Each day eat a calcium rich food, like broccoli, tinned sardines or yogurt.
8	Graze on small meals during the day rather than fewer large meals.
9	A sesame snap as a pre-bedtime snack is a great way to end the day.
10	Try to eat different colored vegetables -- they will balance your vitamin & mineral intake.

-TIPS FOR WOMEN-

	TOP TEN TIPS FOR WOMEN
1	Exercise is one of the best weapons for fighting heart disease. Running is an excellent exercise as it will lower your blood pressure and resting heart rate. It also raises the 'good' or HDL cholesterol level in the blood as well as helping maintain a healthy weight.
2	Running is good for improving skin conditions. Running flushes out waste products (which are the ultimate source of most skin conditions) by stimulating circulation. This increased circulation also transports nutrients to more cells and will lead to a reduction in subcutaneous fat which makes the skin clearer and makes features more distinct.
3	Menstrual cramps can be lessened or even alleviated altogether by going for a run. This is a result of pain-relieving compounds being released into the blood during exercise. In this particular case, a pace run or tempo run is often more effective than a 'long, slow distance' run.
4	Excessive running can lead to amenorrhoea (the absence of your monthly period). With amenorrhoea, little or no estrogen is circulating in the body which leads to a weakening of the bone. Should you experience reduced or sporadic periods you should immediately consult your gynecologist.
5	If you are running alone you should take adequate precautions. Always make sure that somebody at home knows where you are going and expected to return. Carry a quarter or a calling card, and wear little or no jewelry. Wearing headphones is dangerous as you are less aware of the environment, including cars honking. Carry ID and avoid running alone after dark or early in the morning.
6	A good sports bra is a good idea for controlling breast motion while running, no matter what your size. A proper fitting bra will make you feel more comfortable and reduce chaffing. A sports bra should fit snugly but bras that make you feel constricted should be avoided.
7	Don't make weight control your only reason for running -- it will tend to distort your perspective on what appropriate body size is. In a survey of thousands of North American women, less than 45% of those surveyed were actually overweight, however more than 70% thought that they were!
8	The week before menstruation is the week where you will probably feel you have your lowest energy level. The progesterone hormone levels peak during this week which lead to a higher than normal breathing rate. You will therefore feel that the run is taking more effort than usual.
9	A run is a good place to talk about relationship difficulties with your partner because of the mood-lifting endorphins that will be floating around both of your brains. This will often make both of you more rational. Also being out in the open is often a good idea for ensuring that neither of you raises voices of throws a tantrum!
10	Nursing your baby after a run is not always a good idea. Post-run breast milk will have a relatively high concentration of lactic acid and will make the milk taste sour. This sourness is often reflected by the baby's reluctance to feed.

 

	RULES OF THE ROAD
1	Eat something before your early morning run -- it helps your blood sugar level.
2	Minimize caffeine intake. It leaches calcium from the body.
3	Stretch before and after you run.
4	Drink water while on your run.
5	Vitamin E is a good supplement.
6	Run to reduce or alleviate menstrual cramps.
7	Running regularly will reduce medication costs.
8	Don't wear jewelry while running.
9	Leave your Walkman at home. It reduces your awareness of your environment.
10	Don't use running solely as a weight control mechanism.