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Lead Stories: Wednesday, December 3, 2008

Marathon Cramps: Part II

Posted June 15th, 2007 at 7:15 PM by Jim Fortner

Section: Running & Training, Nutrition, Hydration, Training Tips

Jim Fortner is a weekly, guest contributor. Make sure to also check out his own personal running and advice site: “Jim2’s Running Page”.

runner cramp.jpg If you have found a regimen to avoid cramps during a marathon that works for you, stick with it. Don’t listen to the “naysayers” who try to tell you that you are doing something wrong or unnecessary.

I found a regimen that stopped my marathon cramps after suffering them in several races. It wasn’t simply one “silver bullet”. But a combination of factors.

I believe that the primary cause of cramps during a marathon is over running it … trying to run a pace that you truly aren’t prepared for. Obviously, the solution(s) for that is (are) more intensive training and/or better race planning and/or execution.

However, assuming that you are adequately trained for your race plan and that you execute your plan properly, then I also believe that there are other factors that come into play, especially when you are running “on the edge”. These “other factors” include your potassium and sodium stores going into the race and the intake of electrolytes during the race.
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Scaling the infamous “Wall” Part II: Raceday

Posted February 1st, 2007 at 3:00 PM by Paul Petersen

Section: Running & Training, Training Tips

This is the second and final installment in “Scaling the infamous Wall”. Make sure you also go back and read “Part I: Marathon preparation”.

The big day has finally arrived and its time for you to run the epic marathon! You have preparedfor several months, weeks, and days; setting yourself up for success by training with a plan, tapering effectively, living healthily, carbo-loading, and calculating your true pace. You are ready…SO DON’T BLOW IT!!

Months of hard work can be negated by a poor raceday strategy and/or by overlooking seemingly “minor details”. Conversely, running smart will complement your training and go a long way towards producing the optimal, marathon experience. Below are five raceday tips that have greatly enhanced my own racing and are capable of doing the same for yours.

1) Hold back on the first mile. Often runners go out way too hard and burn off precious glycogen. Remember that pace you calculated from the “scouting race” in Part 1? Go out 10-15 seconds slower than that for the first mile. With all the excitement of the start, it will take a conscious effort to accomplish this, but your legs will thank you around Mile 20!
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Scaling the infamous “Wall”
Part I: Marathon preparation

Posted January 30th, 2007 at 2:00 PM by Paul Petersen

Section: Running & Training, Training Tips

I vividly remember my first marathon. I can still visualize the preparation, the excitement and anticipation, the effortlessness of the first half of the race … and the pain and agony of the last eight miles!

I hit the “Wall” during my first marathon, and I hit it hard! By the brutal end, my pace slowed by nearly two minutes per mile, and my second half of the race was 16 minutes slower than the first. Parents covered the eyes of their children as I lurched by them, and grown men wept at the sight of me. It was ugly.

I’d like to say that this was an isolated incident, but it happened in my next three ‘thons as well. Finally, I decided enough is enough, that I was either going to learn how to remove the Wall, or stop running marathons altogether. Needless to say, I preferred the first option, and began studying up on how to scale the Wall.

First, what is the “Wall“? Our bodies are primarily fueled by high-octane glycogen (carbohydrates) during a marathon. The other fuel we use is fat, which uses oxygen less efficiently. Our bodies tend to burn off the glycogen first, and once that is depleted, it will switch over to fat. This causes you to slow down, feel fatigued, and hit the “Wall”.
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Crunch Time: Optimum nutrition for runners

Posted January 25th, 2007 at 8:00 AM by Christopher Jack

Section: Running & Training, Nutrition, Healthy Eating, Race Prep & Recov

Find yourself dragging through those morning runs? Your 10k pace not where you want it? Sprinting toward the porta potties on race day? There could be an easy fix and it all starts with your diet.

Every runner’s training regimen, regardless of experience level, should have a focus on proper nutritional maintenance. When and what you eat can significantly affect your workout and performance will suffer without the proper balance of nutrients.

A common mistake made by runners, especially those early morning warriors, is running before fueling up. Without the proper nutrients in your system, your body will suffer from lowered glycogen and blood-glucose levels; depriving the body of essential energy and sustenance.
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Race Longer with a Low-Glycemic-Index Meal

Posted November 3rd, 2006 at 7:00 AM by Martha Jones

Section: Running & Training, Nutrition, Race Prep & Recov, Training Tips, Health & Fitness, Exercise

glycemic curves graph.gif The Glycemic Index measures how high blood sugar levels rise 30 to 120 minutes after eating a particular food or combination of foods.

A study from Loughborough University in England shows that athletes in sports events lasting more than a couple hours may benefit from a pre-competition meal that has a low glycemic index (American Journal of Clinical Nutrition, August 2006).

How long you can exercise a muscle without hurting depends on how much sugar you can store in that muscle and how long you can keep that sugar in the muscle during competition.

Just about everyone agrees that taking extra carbohydrates for two or there days prior to an endurance competition can help fill your muscles maximally with stored sugar and therefore increase endurance. [Read more about Carbo-Loading].

Since it takes up to 24 hours to fill your muscles maximally with sugar, the pre-race meal is not used for that purpose. This new study showed that a low-glycemic index meal taken three hours prior to competition may help an athlete to exercise longer by causing muscles to use more fat, and less sugar, for energy. Read the rest of this entry »

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Carbo-Loading 101

Posted May 26th, 2006 at 10:40 PM by Allyson Rosen

Section: Nutrition, Race Prep & Recov

Atkins and the South Beach Diet ? Not when youre an endurance runner! Is your race only a few days away? It is time to begin carbo-loading, so bring on the pasta and bring on the bread!

What is carbo-loading?

Carbo-loading is a term frequently used by runners for carbohydrate loading or super-compensation. The purpose of carbo-loading is to take action to prevent the onset of fatigue during your race. In addition, carbo-loading also means tapering, or reducing your mileage and intensity in workouts, getting plenty of rest - yet remaining sharp. Tapering allows your muscles to accept the glycogen coming in. The extra glycogen will help delay any fatigue and help you avoid “hitting the wall.” Interestingly, the tapering will allow your body to naturally store up reserves of carbohydrates.

Note: During this time, try to follow your normal balanced diet and try not to over-eat. Because tapering includes fewer miles and less intensive runs (burning 600 to 1,000 less calories), you may put on a few pounds. Luckily, each pound of glycogen you store will hold about three to five pounds of water which will be available during the race helping to reduce dehydration.

Why is it important to Carbo-load?

Glucose is a product of carbohydrate breakdown and is the primary fuel used for the repetitive muscle contractions that help drive the body forward. Glucose comes not only from blood but also from a substance very similar to glucose called glycogen (the stored form of glucose). Glycogen is stored in your skeletal muscles and in your liver. The more blood glucose and muscle/liver glycogen your body can make, the longer fatigue will be delayed.

Two hours of exercise or a long distance run (i.e. 20 miles), can weaken liver and muscle glycogen levels (or your stored carbohydrate level). When glycogen levels begin depleting, you may experience tired muscles, complete fatigue and may perform poorly.

Read on for more information about carbo-loading and race-prep . . . Good Luck! . . .

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