From: serrano@osage.csc.ti.com (Yonson Serrano)
Subject: Re: FAQ rec.running part 3/3
Organization: Texas Instruments
Date: Mon, 27 Jul 1992 13:55:51 GMT


Archive-name: running-faq
Revision: 0.3 07/25/92 12:52:50

Part 3 of 3


Fats

Fats represent the body's other major energy source.  Fats are twice
as dense in calories as carbohydrates(9 kcal/gm vs 4 kcal/gm) but they
are more slowly retrieved from their storage units(triglycerides) than
carbohydrates(glycogen).  Recent studies indicate that caffeine may
help speed up the retrieval of fats which would be of benefit on long
rides.

Fats are either saturated or unsaturated and most nutritional experts
agree that unsaturated, plant-based varieties are healthier.  Animal
fats are saturated(and may contain cholesterol), while plant based
fats such as corn and soybean oils are unsaturated.  Unsaturated fats
are necessary to supply essential fatty acids and should be included
in the diet to represent about 25% of the total caloric intake.  Most
of this amount we don't really realize we ingest, so it is not
necessary to heap on the margarine as a balanced diet provides
adequate amounts.

WHAT THE BODY NEEDS

Now that we have somewhat of an understanding of the role each food
component plays in the body's processes let's relate the nutritional
demands that occur during *running* in an attempt to develop an
adequate diet.  Basically our bodies need to function in three
separate areas which require somewhat different nutritional
considerations.  These areas are: 1) building; 2) recovery; and 3)
performance.

Building

Building refers to increasing the body's ability to perform
physiological processes, one example being the gearing up of enzyme
systems necessary for protein synthesis, which results in an increase
in muscle mass, oxygen transport, etc.  These systems require amino
acids, the building blocks of proteins.  Hence, it is important to eat
a diet that contains quality proteins (expressed as a balance of the
essential amino acid sub units present)fish, red meat, milk and eggs
being excellent sources.

As always, the RDA's for vitamins and minerals must also be met but,
as with the protein requirement, they are satisfied in a well balanced
diet.

Recovery

This phase may overlap the building process and the nutritional
requirements are complimentary.  Training and racing depletes the body
of its energy reserves as well as loss of electrolytes through sweat.
Replacing the energy reserves is accomplished through an increased
intake of complex carbohydrates(60-70% of total calories) and to a
lesser extent fat(25%).  Replenishing lost electrolytes is easily
accomplished through the use of the commercial preparations already
mentioned.

Performance

Because the performance phase(which includes both training *runs* and
racing)spans at most 5-7 hours whereas the building and recovery
phases are ongoing processes, its requirements are totally different
from the other two.  Good nutrition is a long term proposition meaning
the effects of a vitamin or mineral deficiency take weeks to manifest
themselves.  This is evidenced by the fact that it took many months
for scurvy to show in sailors on a vitamin C deficient diet.  What
this means is that during the performance phase, the primary concern
is energy replacement (fighting off the dreaded "bonk") while the
vitamin and mineral demands can be overlooked.

Simple sugars such a sucrose, glucose and fructose are the quickest
sources of energy and in moderate quantities of about 100gm/hr(too
much can delay fluid absorption in the stomach) are helpful in
providing fuel for the body and the brain.  Proteins and fats are not
recommended because of their slow and energy intensive digestion
mechanism.

Short, *runs* or races of up to one hour in length usually require no
special nutritional considerations provided the body's short term
energy stores (glycogen) are not depleted which may be the case during
*long* events.

Because psychological as well as physiological factors determine
performance most *runners* tend to eat and drink whatever makes them
feel "good" during a *run*.  This is all right as long as energy
considerations are being met and the stomach is not overloaded trying
to digest any fatty or protein containing foods.  If the vitamin and
mineral requirements are being satisfied during the building and
recovery phases no additional intake during the performance phase is
necessary.

IMPLICATIONS

Basically, what all this means is that good nutrition for the *runner*
is not hard to come by once we understand our body's nutrient and
energy requirements.  If a balanced diet meets the RDA's for protein,
vitamins and minerals as well as carbohydrate and fat intake for
energy then everything should be OK nutritionally.  It should be
remembered that the problems associated with nutrient deficiencies
take a long time to occur.  Because of this it is not necessary to eat
"right" at every meal which explains why weekend racing junkets can be
quite successful on a diet of tortilla chips and soft drinks.
However, bear in mind that over time, the body's nutritional demands
must be satisfied.  To play it safe many *runners* take a daily
multivitamin and mineral supplement tablet which has no adverse
affects and something I personally recommend.  Mega vitamin
doses(levels five times or more of the RDA) have not been proven to be
beneficial and may cause some toxicity problems.

GREY NUTRITION

"Good" nutrition is not black and white.  As we have seen, the body's
requirements are different depending on the phase it is in.  While the
building and recovery phases occur somewhat simultaneously the
performance phase stands by itself.  For this reason, some foods are
beneficial during one phase but not during another.  A good example is
the much maligned twinkie.  In the performance phase it is a very
quick source of energy and quite helpful.  However, during the
building phase it is not necessary and could be converted to unwanted
fat stores.  To complicate matters, the twinkie may help replenish
energy stores during the recovery phase however, complex carbohydrates
are probably more beneficial.  So, "one man's meat may be another
man's poison."

NUTRIENT DENSITY

This term refers to the quantity of nutrients in a food for its
accompanying caloric(energy) value.  A twinkie contains much energy
but few vitamins and minerals so has a low nutrient density.  Liver,
on the other hand, has a moderate amount of calories but is rich in
vitamins and minerals and is considered a high nutrient density food.

Basically, one must meet his/her nutrient requirements within the
constraints of his/her energy demands.  Persons with a low daily
activity level have a low energy demand and in order to maintain their
body weight must eat high nutrient density foods.  As already
mentioned, a *runner* has an increased energy demand but no
significant increase in nutrient requirements.  Because of this he/she
can eat foods with a lower nutrient density than the average person.
This means that a *runner* can be less choosy about the foods that are
eaten provided he/she realizes his/her specific nutrient and energy
requirements that must be met.

BALANCED DIET

Now, the definition of that nebulous phrase, "a balanced diet".
Taking into consideration all of the above, a diet emphasizing fruits
and vegetables (fresh if possible), whole grain breads, pasta,
cereals, milk, eggs, fish and red meat(if so desired) will satisfy
long term nutritional demands.  These foods need to be combined in
such a way that during the building and recovery phase, about 60-70%
of the total calories are coming from carbohydrate sources, 25% from
fats and the remainder(about 15%) from proteins.

It is not necessary to get 100% of the RDA for all vitamins and
minerals at every meal.  It may be helpful to determine which
nutritional requirements you wish to satisfy at each meal.
Personally, I use breakfast to satisfy part of my energy requirement
by eating toast and cereal.  During lunch I meet some of the energy,
protein and to a lesser extent vitamin and mineral requirements with
such foods as yogurt, fruit, and peanut butter and jelly sandwiches.
Dinner is a big meal satisfying energy, protein, vitamin and mineral
requirements with salads, vegetables, pasta, meat and milk.  Between
meal snacking is useful to help meet the body's energy requirement.

CONCLUSION

All this jiberish may not seem to be telling you anything you couldn't
figure out for yourself.  The point is that "good" nutrition is not
hard to achieve once one understands the reasons behind his/her
dietary habits.  Such habits can easily be modified to accommodate the
nutritional demands of *running* without placing any strict demands on
one's lifestyle.

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Powerbars   (John McClintic  johnm@hammer.TEK.COM)

Have you ever watched a hummingbird? Think about it! Hummingbirds eat
constantly to survive. We lumpish earthbound creatures are in no
position to imitate this. Simply, if we overeat we get fat.

There are exceptions: those who exercise very strenuously can utilize
- indeed, actually need - large amounts of carbohydrates.

For example, Marathon runners "load" carbohydrates by stuffing
themselves with pasta before a race. On the flip side Long-distance
cyclists maintain their energy level by "power snacking".

I submit the following "power bar" recipe which was originated by a
fellow named Bill Paterson. Bill is from Portland Oregon.

The odd ingredient in the bar, paraffin, is widely used in chocolate
manufacture to improve smoothness and flowability, raise the melting
point, and retard deterioration of texture and flavor. Butter can be
used instead, but a butter-chocolate mixture doesn't cover as thinly
or smoothly.

POWER BARS
----------

1       cup regular rolled oats
1/2     cup sesame seed
1 1/2   cups dried apricots, finely chopped
1 1/2   cups raisins
1       cup shredded unsweetened dry coconut
1       cup blanched almonds, chopped
1/2     cup nonfat dry milk
1/2     cup toasted wheat germ
2       teaspoons butter or margarine
1       cup light corn syrup
3/4     cup sugar
1 1/4   cups chunk-style peanut butter
1       teaspoon orange extract
2       teaspoons grated orange peel
1       package (12 oz.) or 2 cups semisweet chocolate
        baking chips
4       ounces paraffin or 3/4 cup (3/4 lb.) butter or
        margarine

Spread oats in a 10- by 15-inch baking pan. Bake in a 300 degree
oven until oats are toasted, about 25 minutes. Stir frequently to
prevent scorching.

Meanwhile, place sesame seed in a 10- to 12-inch frying pan over
medium heat. Shake often or stir until seeds are golden, about 7
minutes.

Pour into a large bowl.  Add apricots, raisins, coconut, almonds,
dry milk, and wheat germ; mix well.  Mix hot oats into dried fruit
mixture.

Butter the hot backing pan; set aside.

In the frying pan, combine corn syrup and sugar; bring to a rolling
boil over medium high heat and quickly stir in the peanut butter,
orange extract, and orange peel.

At once, pour over the oatmeal mixture and mix well. Quickly spread in
buttered pan an press into an even layer. Then cover and chill until
firm, at least 4 hours or until next day.

Cut into bars about 1 1/4 by 2 1/2 inches.

Combine chocolate chips and paraffin in to top of a double boiler.
Place over simmering water until melted; stir often. Turn heat to low.

Using tongs, dip 1 bar at a time into chocolate, hold over pan until
it stops dripping (with paraffin, the coating firms very quickly),
then place on wire racks set above waxed paper.

When firm and cool (bars with butter in the chocolate coating may need
to be chilled), serve bars, or wrap individually in foil. Store in the
refrigerator up to 4 weeks; freeze to store longer. Makes about 4
dozen bars, about 1 ounce each.

Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat;
           0.6 mg chol.; 40 mg sodium.

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Orienteering (Matt Mahoney mvm@epg.harris.com)

Orienteering is called the "thinking sport" because it involves two
skills -- running and map reading.  The object is to run to a series
of markers in the woods, along any path you want.  The hard part is
finding the markers with the aid of a map and a compass.

There are 5 trails to choose from, called White, Yellow, Orange,
Green, and Red.  This has nothing to do with the colors of the markers
(which are orange and white and look like lanterns hanging from
trees).  It has to do with level of difficulty, like belts in karate.
The white course is the easiest, about a mile, with the markers
clearly visible from roads or trails. Each marker has a 2-letter code
(to distinguish it from markers on other trails) which you match up
with a code sheet that you carry with your map. There, you stamp your
card in the appropriate numbered spot.  Each stamp produced a distinct
pattern of holes in the card.

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Running Clubs & Organizations (John Berkery berkery@crdgw2.crd.ge.com)

ARFA - American Running and Fitness Association
  9310 Old Georgetown Rd
  Bathesda MD 20814
  301-897-0917

ARRA - Association of Road Racing Athletes (professionals)
  807 Paulsen Bldg
  Spokane WA 99201
  509-838-8784

Clydesdale Runners Association (heavyweights)
  1809 Gold Mine Rd
  Brookville Md 20833
  310-774-2493

NWAA - National Wheel Chair Athletic Association
  3617 Betty Dr, suite S
  Colorado Springs CO 80907
  719-597-8330

RRCA - Road Runners Clubs of America
  629 S. Washington St
  Alexandria VA 22314
  703-768-0545

Special Olympics (handicapped)
  1350 New York Ave, NW, suite 500
  Washington DC 20005
  202-628-3630

TAC - The Athletics Congress of the USA (IAAF member)
  1 Hoosier Dome, suite 140
  Indianapolis IN 46225
  317-261-0500

USABA - U.S. Association for Blind Athletes
  33 N. Institute St
  Brown Hall, suite 015
  Colorado Springs CO 80903
  719-630-0422

USCAA - U.S. Corporate Athletics Association (company teams)
  2408 Paseo Noche
  Camarillo CA 93010
  805-987-8052

USCPAA - U.S. Cerebral Palsy Athletic Association
  34518 Warren Rd, suite 264
  Westland MI 48185
  313-425-8961

USOC - U.S. Olympic Committee
  1750 E. Boulder St
  Colorado Springs CO 80909-5760
  719-632-5551

Achilles Track Club (handicapped)
  c/o New York RRC
  9 East 89th St
  New York NY 10128
  212-860-4455

Other running organizations
  Many road runners clubs are not affiliated with RRCA. Information about
  these independent clubs may be found at local sporting goods stores or at
  athletic shoe stores. Local YMCA/YWCA organizations may also be able to
  supply a contact address or phone number.

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Running During Pregnancy

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Shoes

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Buying a pair of shoes

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Terminology

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Training shoes

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Racing shoes

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Stretching  (Samuel R. Peretz shmuel@athena.mit.edu)

Warming up before a run will improve the quality of your workouts,
since you will be able to run faster sooner.  You should generally jog
for at least a few minutes first, and then spend 5-10 minutes
stretching out.  If you want advice on stretching, I'd be happy to
give some, but in general, just stretch your leg muscles (calves,
quadriceps, hamstrings, gluteus), back, and optionally, your arm and
neck muscles.  Then after you work out, it is generally a good idea to
stretch out for a few minutes again.  

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Weather ("The Running Book" By the Editors of Consumer Guide)

COLD-WEATHER

Cold weather does not present any serious problems for you, especially
if you are in reasonably good condition. If you have heart problems,
consult a doctor first. High wind-chill factors are the greatest
threats to you in cold weather, since you can suffer frostbite if you
are not adequately protected from the wind. You must remember that
when you run, your own motion against the wind increases the windchill
factor and increases the risk of frostbite. Be sure all normally
exposed areas of skin are covered: head, face, ears, and hands. The
important thing to remember is that you must dress in layers in order
to create your own insulation.

When you run in cold weather, beware of ice on the road, and remember
to taper off your run slowly so you will not catch a chill. When you
arrive home, change out of your damp, sweaty clothes right away.

HOT-WEATHER

When you run in hot weather, your blood pressure can drop dangerously
or you could suffer heat exhaustion. If you start feeling dizzy and
dehydrated while jogging and your pulse and breathing grow very rpid,
you could very well be on your way to heat exhaustion. Stop exercising
immediately. Get out of the sun, drink fluids (tepid, not cold), and
rest.

Running in heat also slows down the blood circulation, placing a
greater burden on your heart. And of course, you will sweat a lot more
so your body loses more water that usual. To replace it, drink a full
glass of water before you start and one every 15 or 20 minutes during
your run. A few pinches of salt dissolved in the water will help. But
if your stomach is empty, omit the salt or it will probably cause
stomach cramps.

An important thing to remember about heat is that it takes your body
about two weeks to adjust.

WIND

If you run in a strong wind, you are going to be expending six percent
more oxygen that you would under ordinary condtitions. So, if you are
running in a stiff breeze slow down and you will get the same benefits
as you would from a faster run. When you set out on a windy day, start
with the wind in front of you at the beginning of your workout; then
at the end, when you are more tired, you will have it at your back,
helping to push you along.

RAIN

Rain need not be a deterrent unless you're afraid of melting, but you
will need some protection. Wear waterproof outer clothes, of course,
and as many layers as you need to keep warm. Don't linger in them
after the run but get into dry things as soon as you get home.

HIGH ALTITUDES

High altitudes are a source of special problems. When you get to 5000
feet above sea level and beyond, it takes a lot more time for oxygen
to be absorbed into your blood and travel throughout your body. So
your heart has to work a lot harder at its job. Plan on taking at
least four to six weeks to get adjusted to a new high altitude, and
adapt your jogging routine accordingly. Most runners recommend cutting
your program by about 50% at the beginning.

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QUESTIONS

(1) Is it better to run in the morning or evening?
"The Running Book" By the Editors of Consumer Guide

It's' important to establish a routine for yourself, geared to your
own disposition and living habits. Some runners prefer to run early in
the morning, some even before daybreak. They seem to like the solitude
available at that hour, when the streets are still empty of traffic and
people.

Some runners are shrewd, enough to kill two birds with one stone. They
get their exercise in while "commuting" to work. Issues to consider:
Are showers available at work? How far is it to work? What kind of
work do you do? Do you work outside or inside?

People who do their running in the morning say that it sets them up
for the day. They are more alert and less likely to become upset by
the pressures and frustrations of their work, and at the end of the
day they fell less fatigued.

Other runners, however, wait until they have left their work, put
their jobs behind them, and headed home. A run at this time provides a
nice transition for them, a time to work off some of the tensions that
may have built during the day so that they don't carry them into
family life. ...you should end your run at least an hour before you
retire. Otherwise you may find it difficult to fall asleep.

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(2) Should I run when I have a cold/fever?
"The Running Book" By the Editors of Consumer Guide

Recommended schedules should be followed as faithfully as possible,
but not blindly. There are certain times when you have no business
running. If, for example, you have the flu, a cold, or some other
ailment, don't overexert yourself and possibly harm your body by
trying to run. If you feel a cold coming on, however, running may help
you get rid of it. But if you try this cure, follow Dr. Kostrubala's
recommendations. He suggests that you dress warmly, take two aspirin
in a glass of milk, and then go out for a run. Jog slowly and see how
you feel. Continue jogging until your body grows warm, even hot, Then
try to keep your temperature at that level.

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(3) How often should I run?
"The Running Book" By the Editors of Consumer Guide

Most running programs, ask you to run three times a week as a minimum
requirement. This helps reinforce the habit of running, but its main
purpose is to develop cardiovascular conditioning through frequent
running. But more is not necessarily better. Experts in physical
fitness tend to agree that running days should alternate with days of
rest, since rest for the body is as much a part of developing fitness
as exercise.

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(4) Which of the 8 lanes on a US track is actually the '1/4 mile' one?

(Lori Moffitt lcm@med.unc.edu) writes: The long and short of it, pun
intended, is that US 1/4 mile tracks are typically 400 meter tracks,
and the runner needs to compensate for the difference by running a few
yards extra, about 10 yards. The 400 meter distance seemed to be
measured 12'' from the inside curb of the track.  Opinions vary about
this and the compensation distance.

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(5) I have started running after having my baby and I am curious to
    know if any one has some stomach exercises?

If you had your baby less than 6 weeks ago, it is likely that your
uterus hasn't returned to its normal size, and this could cause the
cramps.  Remember, too, that your stomach muscles separated during
pregnancy and it takes time for them to meld together again.

The important thing to remember when returning to running after a
layoff is to ease back into running, paying scrupulous attention to
how it feels.  The old adage, "listen to your body," applies here.  If
your stomach is cramping, slow down, ease up.

STRETCHES (Paulette Leeper  paulette.leeper@daytonOH.NCR.COM)
To stretch your abdominals, lay on your back with your knees bent and
the soles of your feet on the floor.  Let your knees drop to one side,
as you lay your arms toward the other...hold for about 30 seconds and
gently switch sides.  From this same position, you can begin to
strengthen your abdominals by pressing your lower back toward the
floor...holding it for increasing increments of time.  Your ability to
hold your lower back to the floor will give you a good sense of what
kind of shape your abdominals are in at this time.

Many of the abdominal exercises recommended during pregnancy are good
to begin with post-partum.  One of my favorites is to sit up with
knees bent and do a sort of "reverse sit-up."  Instead of coming up
from the floor, move your torso toward the floor with your arms
stretched out in front of you.

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