The Running Puzzle

Running seems like a simple concept. Put on some workout clothes, a good pair of running shoes, strap on your iPod for some good tunes, and just go. Well, if it were that easy. I mean, overall running is pretty simplistic. It's when you start increasing mileage, wanting to increase your pace, and learning to eat during longer runs its seems like a puzzle. You have to find where everything fits for you and only you. Everyone adapts to the changes differently. There's no right or wrong on what to do; therefore, my advice to you is to do what works best for you. Yeah Yeah, you're probably thinking "no crap, I could have figured that one out", but think about it a little deeper. For example, I have to give myself good vibes about increasing mileage a couple days before the run. It's like talking myself into it. For some people they can just run "spontaneous distances". Not me. I have to know all the details of when, where, and how long the run is going to be. I'm a very routine person and the moment that routine is broken my body goes into shock and I break down. Okay, that's a little extreme, but it does effect my running, It's a mental battle. Now to the eating part. This is the most difficult part of running for me. I don't like to eat before I run because it may upset my stomach or give me cramps. BUT then during a long run my stomach will start to growl and feel so empty. After studying exercise/ nutrition in school I know the "right and wrongs" of exercise diets and not eating before a long run is a no no. Sigh. So, when I know I am going to do a long run I eat a piece of fruit or toast. You can even drink some juice or a fresh smoothie. Filling up on carbs will help prolong your run. I don't recommended foods high in fiber before long runs. Just think about it. Good nutrition will help you increase your mileage and pace because your energy sources will be full and ready to knock out those miles! What works for me doesn't necessarily mean it will work for you. No one can give you answers to what works best for you, just suggestions. Figuring out your running style, techniques, and eating habits is part of your running journey. Trial and error is the name of the game, now enjoy.

I was reading my daily blogs the other day when I came to the Runner's World Blog entry titled Wanted: Personal Road Crew. Mark Ramey talks about his 8 miler and how the road crew members helped him around the traffic and work area. He goes on to explain how he started thinking how practical and efficient it would be to have people following him around while running to stop traffic, make sure the crosswalk is clear, and help him dodge any blemishes in the road. To the average non-running person it may seem a little foolish, but to all the runners it actually may seem like a good idea. So to my point, while running this morning I forgot about all the back to school morning traffic. Between all the damn Marta Bus stops and the 3 Catholic School within .05 mile radius on Peachtree traffic was anything but flowing. As I approached one of the crosswalks there was a lady cop directing traffic to aid with the congestion. I felt like for a moment I had my own personal road crew. She made sure she stopped traffic for me not once but twice (twice because I made it a turn around course). I felt important for a moment and for once I wasn't looked at as "an inconvenience because I'm a runner". A lot of motorist don't like runners because we stop traffic or cross the crosswalk when it's our turn causing the motorist anger since they can't run the red light. It doesn't take a lot to make me happy... just stop traffic for me so I don't have to interrupt my run to yield to the motorist. :-) So, if you would like to be my daily personal road crew member please attach your running qualifications for me. Hell, I'll even let you ride a bike, or scooter if you prefer, to ensure you can block off traffic for me. :-) Like, I'm for real....

Training Exercise: Pull Throughs. Pull throughs are the same concept as swings but performed with resistance bands. Swings are commonly executed with kettlebells, but can be done with dumbbells. I know for me, I don't like to do swings with dumbbells. It just doesn't feel the same. Next best thing, pull throughs. This is a good exercise for your hips, glutes, and core. The swinging motion is working your hips and glutes and then end position is like a standing plank, working your core. To preform:

• Have a resistance band either connected to the wall, machine, or closed in a door. Make sure it is at floor level.
• Stand with you feet about hip width apart in front of the band (you will be straddling the band between your legs), Keep your back straight, chest up, and shoulders down.
• Slightly bend your knees.
• Grab the band from the floor or machine.
• Pull the band between your legs squeezing your glutes and straighten your body so you are now standing straight up. Just like a swing.
• Return to starting position. Repeat 3-5 sets, 8-10 reps.

Training Tip: Carry ID. Someone was telling me the other day of a horrific story of a woman about my age that was hit by a car during her morning run before sun rise. She is a Master student at Emory and was going for her daily morning run. She didn't have any id, much less anything on her, except her iPod. She was in the crosswalk when a car failed to stop and hit her. She was unconscious and rushed to the hospital in critical condition. Since she had no ID on her she was in the hospital for about 2 days before the nurse was able to reach her parents. The nurse said she is a mother and would want to know if her daughter was lying in the hospital dying. The nurse took the one piece of material the girl on her, the iPod. She traced back the vin number and found her parents to inform them of their daughter. The woman survived and is now back to running since the accident happened months ago. Tear, tear, tear. The story hit home and made me think. It happens to sound a lot like my running habits. I don't carry id, only have my iPod, run before sun rise, and have almost been hit a couple of time. I declared I'm going to start carrying some type of ID even if It's a dorky, but fashionable, running ID bracelet. Last thing I want is to be hit by a car and laying up in Grady with no identification. I don't like to preach or sound like a mom, but you never know.

Training Songs: This week is a good mix from both Ross and Jesse. Thanks guys! Enjoy!

1. Teach Me How To Dougie (Remix)- Cali Swag District ft. Jermaine Dupri, Red Cafe, B.O.B, & Bow Wow

2. Why Don't You Love Me- Beyonce

3. Bottoms Up- Trey Songz ft. Nicki Mina

4. Supernova- Mr. Hudson ft. Kayne West

6. Everything Is Broken- Mr. Hudson ft. Kid Cudi

Training Lagniappe: The Atlanta 13.1 is almost here! I'm getting excited and nervous at the same time. I always get this way before a race. I'm going for a new Half PR of 1:45 on a training guide I created for myself. It's kind of like I'm putting all my knowledge into my own hands by creating my own guide. If it works I'll take all the credit, of course...BUT if it doesn't work I'll blame it on it was my first one I've ever created from scratch. ;-). I took all my knowledge on exercise, running, and my experience on running to create my guide to help me increase my speed. I'm working on cutting off 4 minutes from my last half. It may not seem like a lot, but it is in the running world. Anyway, so far I'm sticking to my guide and it's going pretty well. I'll keep you updated on my progress so don't worry your pretty little face. :-) Good Luck to everyone else! Keep working towards your goals! Remember even if you don't reach your goal of a new PR, or whatever it may be, stay positive and take it as one more step to reaching your goal!

On a side note, and maybe for some inspiration, here's a picture I took one morning during my run at Piedmont Park. :-) It was a beautiful morning with beautiful flowers... I'm such a girl.

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

Going The Distance In Shorter Strides!

As our mileage increases so does the pain. Let me back up and clear the air in saying that the pain from running isn't bad pain. It's more like a short-lived uncomfortable nagging feeling. Anytime you increase distance (in anything you do, not just running) your body has to adjust to the repetitive motion and impact. Once you build an adaptation to the current mileage the "pain" will then occur at a later distance. If you know you will be running for an hour plus taking an anti-inflammatory is a good idea to help mask pain due to impact. Another solution I ran across in my Runner's World Magazine is to shorten your strides. The study concludes that shorter strides aid in a "softer" landing thus reducing impact. The less impact the less pain you will experience during your long runs. Don't worry, at first I was turned off by the article thinking that shorter strides will decrease pace, speed, and all your hard work. Well, if you commonly experience pain and/or it is unbearable then reducing your strides is a good idea. It will help increase mobility and reduce your chances of overstriding. A common mistake when trying to increase speed is overstriding resulting in putting your joints and muscles past the point of the current active range of motion. This idea also holds true if you endure a sudden pain. Just slow down, correct your strides, and then get back into your rhythm. Pain is common. Knowing how to deal with it and overcome it is important to help build your tolerance; therefore, increasing your endurance and distance accomplished.

Exercise of the Week: Cross-Training. Cross-training is a good alternative to running. It not only adds variety into your exercise routine, but also helps to reduce injury. The idea is to help give your muscles and joints a break from all the shock absorbing encountered from running. This way you can put less stress on your body while keeping your endurance current. A good alternative to running is swimming because it's non-weight bearing but a full body workout. Also try cycling or maybe some yoga. Just remember resting your muscles and joints from constant impact is important.

Training Tip of the Week: Sleep. Sleep. Sleep. Having a normal sleeping routine will benefit your running. Normal sleeping patterns effect metabolism, stress, and fatigue. Minimize "catch-up" sleep because it only throws off your body. Eating and drinking (mostly caffeine) two to three hours before you fall asleep will help your body relax properly since your blood glucose levels (blood sugar) will be at the peak giving you the warm and comfy feeling. Also, getting enough sleep, 6-8 hours, a night is just as important as maintaining a sleeping schedule.

Training Songs of the Week: It's Carnival time in NOLA, so it's only appropriate for my number 1 choice of the week! Enjoy!

1. The Mardi Gras Mambo- Funky Meters

2. Bedrock- Lil Wayne ft. Drake, Nicki Minaj, and Lloyd

3. Teeth- Lady Gaga

4. Put It In A Love Song- Alicia Keys ft. Beyonce

5. Life Magazine- Cold Cave

Upcoming Events:

Countdown to the Atlanta ING Marathon:

39 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

67 Days (April 18, 2010)

Run/Walk For Haiti on February 19-24! There is no better reason to start being active, or to just simply feel selfless in your activity. Team up with New York Road Runners and run/walk 4 miles anywhere anytime on the above date(s). Make a donation and/or log your run with Nike+ Help for Haiti. I love how physical activity brings the world together! :)

Happy Running,

Jayme

There Is More To Running Then, You Know, Running!

I've been serious about running for roughly two years now. First, I started running to just get back in shape. Then, to see how far I could run. I started to challenge myself with races and my first Half. I wasn't too concerned with my pace time at this point in my running. Then, dom dom dom, Ross became my running partner and has challenged me on every run we have completed. He's a speedster (yea, I said speedster). It was all fun in games until I opened my big mouth and said "I can run faster than you." As he slowly drifts away from me on some runs, I just keep running and think "damn, I wish I could run that fast." I envy his speed and running style, which has in return, helped my overall speed and time. However, I still don't compare to him. I wanna go faster! The key to increasing speed isn't to just run faster. It's strength. Running is a full body workout while dragging your weight along for the ride. Having just strong legs doesn't help increase time. You need a strong core. Working the muscles in your abdominal region ,back, and glutes will help increase speed while contributing to good balance. Your core supports the rest of your body. A strong core aids in making the rest of your body stronger, corrects breathing, delays fatigue, and gives you phenomenal balance. A few exercises to help build your core and outline your six-pack:

• Planks- When in a plank position you have to remember that your body is one unit. From your neck down to your back should all be aligned with one another. Start out holding the plank for as long as you can progressing the time for the following sets. Then progress into holding the plank while lifting one leg or arm off the ground out in front of your body.
• Planks with a Stability Ball- These would be a progression up from regular planks. You still want to keep your back as straight as you can while your arms are on the stability ball. Once you have your form, you can roll out the ball and back in during the set, or write out the alphabet while in plank position moving the stability ball with your arms.
• Lunges- Everyone loves to hates lunges! This is a great full body exercise that you can tweak in so many directions. Start out doing regular lunges, then reverse lunges, try walking lunges, add weight with your walking lunges, progress into step ups to reverse lunges with or without wights. Just lunge!
• Squats- When squatting try to picture a chair behind you. Squat down as if you are going to sit in the chair. Too easy? Add weight. Once you start to feel like a couch potato, try jumping squats.
• One Legged Squats- You still squat like normal, but only standing on one leg. Your balance will be truly tested. Remember adding weight always makes the exercise tougher. Try to keep challenging yourself once something seems "too easy".

When doing core exercises remember to squeeze your glutes and keep proper form. If you feel you have broken your form, stop, regain your composer, and finish the set with correct form.

Exercise of the Week: Interval training! It's only appropriate since speed is the topic of the week. Interval training has been shown to be very beneficial to athletes. You can play and tweak the intervals however you please. Examples: You can run for 30 seconds, rest for 10 seconds. Run for 45 seconds, rest for 20 seconds. Run for 60 Seconds, rest for 30 seconds. Or you can do intervals for distance: Run for 1.5 mile, rest for 1.3 mile. Run for 1 mile, rest for 0.5 mile. And, of course, you can do intervals by time and total distance. The point is, as long as your pace is faster than your "race pace" then you will benefit from interval training. Interval training is as tough as you make it to be. Start out slow, get use to it, then go hardcore. This is a good alternative for cross training, or even doing on a rest day. The total distance of the intervals won't be the same distance as a "normal" run day. It's the speed and pace you are concentrating on increasing.

Training Tip of the Week: I've learned at my internship that most runners don't stretch their legs above 90 degrees. Whammy, I've been called out already in my first few weeks. So, while running your legs don't break 90 degrees, unless you are high steppin', but who high steps for 10 miles or so? I mean, that does seem kind of fun? Anyway, after a run most runners walk it out for a few minutes and then home they go. No proper stretching or cool down. Yikes, I've always been guilty. A good habit to get into, and to stretch your legs above 90 degrees to help stretch out the hip flexor muscles that are constantly used while running. This will help decrease hip and joint pain. To do this, lay on your side, bring the leg closest to the ceiling up and over your bottom leg. Your knee on your top leg should be flexed and almost touching your elbows ensuring it is above 90 degrees. Now, keeping your top leg in position grab the foot of your bottom leg and pull towards you. Hold and stretch out any soreness/ toughness. Then do the other leg.

Training Songs of the Week: I've been in very upbeat, head rockin', fist pumpin' (well, not really) type of music mood the past couple of weeks. Enjoy!

1. Shut It Down- Pitbull ft. Akon

2. Party People- Nelly ft. Fergie

3. Jump- Flo-Rida ft. Nelly Furtado

4. She's Fine- DJ Khaled ft. Sean Paul, Missy Elliott, Busta Rhymes

5. Hold My Hand- Sean Paul ft. Kerri Hilson

Random Rant: Thank you Runner's World Magazine for validating my coffee addiction even more! Oatmeal and Coffee have been shown to be the perfect match for a speedy recovery. The combination of carbs and caffeine boosts glycogen (fuel for the brain and muscles) stores more than just eating either of the two alone. It was then added that toping your oatmeal with a banana, nuts, or milk is a plus. It's like they know me! Ah, brush my shoulders off and pop my collar ;)

Countdown to the Atlanta ING Marathon:

56 Days (March 21, 2010).

Happy Running,
Jayme

Now That Was Some Arctic Style Running

This week I have failed to do my homework. Normally during my runs, mostly longer runs, I collect ideas to blog about. Well, this week the only thing I could keep thinking about was this "Arctic Blast" weather. The state of Georgia is popular for freaking out over the thought of snow or a "wintry mix" and the entire state shuts down. Well, I'll give it to you this time Georgia. The weather sure was "Arctic" like. Snowy, icey, slushy, and refrozen to enjoy the fun for two more days. The beginning of the week the weather was just cold, frigid cold. Temperatures barely reaching freezing. The middle of the week the temperatures stayed below freezing with unbearable wind chills. This, of course, made running unappealing for the week, but we bundled up and faced mother nature with all she had to offer. Then we ended the week with snow that froze over for 2 days. Temperatures on Friday and Saturday stayed blowing freezing keeping the snow/ice to linger around. Saturday we completed 13.3 miles on our normal trail, but this time it was dusted with a nice solid layer of snow. I have to say, it was actually enjoyable for the most part. Besides my face freezing and nose running nonstop, the challenge not to fall and the feeling of running on snow for that long of a distance made the run unique and added another element. I feel like I lived the life of a northern runner for a week. We are some dedicated marathon trainers to bare these conditions just to exercise. Now, can I have my 50 degree weather back? Please and thank you! I apologize for my mind being occupied with the insane weather for the week and that I couldn't present a pleasant topic to blog about. I mean, it was an "Arctic Blast" week!

Exercise of the Week: Hip Exercises (compliments of Runner's World Magazine). After a long run some runners will experience hip aches or soreness due to the repetitive movement for a long duration. Here are some exercises to help loosen the hip muscles and reduce aches, pains, or soreness.

The Knee Lean:

• Stand with your legs shoulder width apart.
• Lunge forward.
• Drop your back knee to the floor while keeping your lunged knee at a 90 degree angle.
• Let your hips sink towards the floor.
• Hold for 10 seconds.
• Complete with the other leg and hold for 10 seconds.
• Completion of 1 set.
• Repeat 3-5 reps.

Hip Hike:

• You need a step or an uneven surface to complete this exercise.
• Stand sideways on the step or uneven surface.
• One leg should be on the step while the other leg (outside leg) is hanging off the edge.
• Lift and lower the outside leg off the edge.
• Complete 15-30 reps.
• Switch sides to complete the exercise on the other leg for 15-30 reps.
• Completion of 1 set.
• Repeat for 3-5 reps.

Leg Raises:

• Find a flat surface to lay on.
• Lie on one side of your body with your legs on top of one another and toes forward.
• Lift the upper leg up towards the ceiling. Remember to keep proper form and lift only as high as you can without breaking your form. Completion of 1 rep.
• Complete 15-30 reps.
• Switch sides to complete the exercise on the other leg for 15-30 reps.
• Completion of 1 set.
• Repeat for 3-5 reps.

Training Tip of the Week: A well balanced diet is important, especially for people who are exercising. It's hard to break bad habits, but it can be done. Start slowly and change something about breakfast, lunch, and dinner. Here are a few ideas.

Breakfast: Most people don't eat breakfast although it is the most important meal of the day. The reason being is because if you don't eat breakfast by the time lunch rolls around your stomach is completely empty. This will cause you to overeat at lunch. Make breakfast light and healthy. Eating greasy and fattening foods for breakfast won't result in anything good. Here are a few ideas.

• Eat fruit and/or yogurt. Eat a banana, apple, orange, or even yogurt (low fat, if available).
• Eat oatmeal with or without fruit/ nuts. You get a well balance meal with the fiber, protein, vitamins, and minerals.
• Breakfast wrap. Try to steer clear of fried meats.
• Top your breakfast off with juice (100% real juice to avoid added sugars and flavors), coffee, or water.

Lunch: Try not to overeat at lunch. Have a well balanced meal. Remember to eat slow and don't eat past the point of feeling "full". At lunch try adding:

• A type of fruit. The USDA guideline for fruit serving per day is 3-5.
• Add vegetables to your meal to get the recommended servings per day.
• Add nuts. You can add nuts to salads, stir fry dishes, or to a chicken meal.
• Drink water with your meal instead of soda, tea, or alcohol. This way you have no added calories.

Dinner: Make dinner your biggest meal. You want to refuel your muscles from your workout. Don't over do it. It's winter time, so make a stew or soup with meat, beans, legumes, vegetables, and/or peppers for flavor. Stew/soups are perfect to obtain a well balanced meal in one bowl. Add bread to the side for some extra carbs. Be creative and remember to get your fiber, protein, vegetables, fruits, beans, and minerals throughout the day.

Snacks: Snacking isn't always bad for you, if you make good choices. Eating chips, soda, or candy throughout the day obviously isn't good for you. It's okay to add these guilty pleasure foods to our diets as long as it is few and far. Instead, on a daily routine for snacks:

• Eat nuts and/or granola. However, check the granola before hand because it can be loaded with sugar.
• Raisins
• Fruit
• Vegatables
• Yogurt
• Dried Figs

Remember to not overeat. Just because something is low in calories, fat, or nonfat doesn't mean you can consume more. Eat in moderation and think before you eat, especially if you are trying to lose weight or consume the proper nutrients for recovery.

Training Songs of the Week: I'm loving the new Vampire Weekend this week! It's heavenly. I did included some other goodies. Enjoy!

1. Run- Vampire Weekend

2. Diplomat's Son- Vampire Weekend

3. Giving Up The Gun- Vampire Weekend

4. Just Say Yes- Snow Patrol

5. She Is Love- Parachute

Countdown to the Atlanta ING Marathon:

69 Days (March 21, 2010).

Happy Running,

Jayme

I'm About A Daily 6-Cupper

Being a coffee addict myself, the recent discussions regarding the health advantages coffee produces has tickled my fancy. There has always been the debate that if drinking coffee a couple hours or so before a long run can actually give you a boost. It's never been proven, but some people believe it works due to the caffeine raising your heart rate, therefore, there is less of a demand on your heart at the start of your run to increase your heart rate. Then, on the flip side, people argue that the caffeine places too much unwanted work on your heart and can harm you in the long run. With developing research a new idea has bubbled to the surface:

Recently research has started to retract previous statements about how coffee isn't good for you. Now, experts are saying coffee actually benefits drinkers. According to Runner's World Magazine: November 2009 edition there was a study conducted by the American Journal of Epidemiology in June 2009 explaining that people who drank 4+ cups of coffee a day showed better pulmonary function than those who 0-3 cups of coffee daily. Pulmonary function is how much work your lungs can do such as inhaling, exhaling, force, filter, etc. A study on WebMD explains that drinking coffee can help lower risk for developing certain diseases such as Type 2 diabetes. The study shows that the more you drink the less risk you have to developing diseases such as Type 2 diabetes, Parkinson's, and even colon caner. Coffee appears to be more beneficial for health than ever thought before. (Go to http://men.webmd.com/features/coffee-new-health-food for the WebMD study).

However, there is still lots of research to be done on this topic. Drinking your coffee black is the best way simply because 0 calories. Going to your local coffee joint and getting a loaded latte is going to void any benefits you could get from coffee.

Happy Running,
Jayme

"Eyes all Sticky Like Honey on Bees"

A good post-long run meal is just as important as the distance ran. You want a good balance of protein, amino acids, carbohydrates, and electrolytes to help restore your energy and heal your muscles.

Proteins:

With exercise (aerobic or strength training) muscles are broken down, normally described as little tears in your muscles. This is where proteins and even grains come into play. The intake of protein after exercise helps to "repair" the torn muscles. The "repaired" muscles are in return stronger for future activities. Protein meal and snack ideas:

• Good protein meals: Beans! According to Runner's World (October 2009 issue) a cup of beans have an equivalent amount of protein as two cups of milk. Good bean meals include red beans and rice, white beans and rice, chili, soups (such as vegetable soup), or even salads. Be creative! Also note, beans serve as a good source of fiber to help keep you regular, and can also help reduce the risk of heart disease (which is the #1 killer in today's society). All around goodness! :)
• Good protein snacks: Protein bars, but be careful and don't over do it. Tuna is a good snack for protein, and is also low in calories due to being mostly water. If fish doesn't tickle your fancy try egg white. No you don't have to eat them raw like you see in movies. Just cook up an egg without all the cheese and butter because then you are adding unnecessary calories. Finally, a good snack with protein can be fruit. Fruit is pretty much good for most "nutritional musts".

Amino acids:

Amino acids are the building blocks for proteins. Basically, amino acids are required to make protein. Different acids make different proteins, but that's irrelevant at this time. Amino acids meal and snack ideas:

• Good amino acid meals: Beans again! Also, meat is a good source. Cook your meat healthly. Bake or grill. Deep frying totally negates the benefits your meal is supposed to serve. Note that amino acids are pretty much found in most foods, but if you're looking to get a good fix beans and meats are a few ideas to resort to.
• Good amino acid snacks: Peanut butter! If you know me you know I love peanut butter, maybe too much. Peanut butter serves as a good snack. It's also a good source of protein. However, it is a little high in calories. A snack is meant for a modified meal. Therefore, don't eat the whole jar in one sitting. :)

Carbohydrates:

Carbohydrates are the main energy source. Some diets say to stray away from carbs due to playing a role in weight gain. Remember that what you don't use as energy such as glucose (sugar), carbohydrates, and proteins they turn into fat. Fat requires more energy to burn off than carbohydrate and proteins do. Straying away from carbs is a bad idea since it is our main energy source. That's not to say some is good so more is better. It's simple, balance your intake. What goes out comes back in (assuming weight loss isn't the main focus). Good ideas for carbohydrate meals and snacks:

• Good carbohydrate meals: Pasta! Pasta can be as fancy, or simple as you want it to be. Prepare your sauce, depending if you want red or white, add what type of noodles you want, and finally add some meat and/or veggies. Vegetable soup is another alternative for a good source of carbohydrate. Not your typical vegetable soup, but soup with lots of beans, some type of meat, chicken broth, and of course veggies. The broth is loaded with a good amount of carbs.
• Good carbohydrate snacks: Bread, grains, and wheat. Add some nuts to some yogurt, or try a whole grain cereal.

Electrolytes:

Electrolytes, in layman's terms, helps to keep everything functioning as normal in the body. An imbalance can cause kidney failure as well as dehydration. Don't think after every workout you need to fuel back up on lots of electrolytes. Try eating some sort of fruit after a workout. Typically, you will restore the small amount that was lost. After a long workout it starts to become necessary to intake more electrolytes than you would normally. Dehydration is your a red flag to intaking more electrolytes due to the positive correlation between the two. If running long distance you should intake water roughly every two miles, then some type of DILUTED sports drink the next two miles, then water, then DILUTED sports drink, and etc. It is key that the sports drink is diluted because of the high sugar content. Some companies also make gel packs that are stocked with electrolytes. I have no insight with the gel packets. So read the package and take caution to anything new you are consuming.

Adding and maintaining these essential elements in your diet will help to recover broken down muscles, and keep your body hydrated. A good and healthy body helps decrease the risk of injury and disease!

Training Tip of The Week: Drink lots of water! Eliminate the empty calories such as soda, beer (well, not totally :) ), and sugar. Replace the empty calories with water; therefore, you are staying hydrated, and allowing those calories for a bigger healthly meals. Remember, when you feel thirty you are already dehydrated!

Training Song(s) of The Week: *Boyz/ MIA- Has a good tempo to keep you pumped.

*Chillin'/ Wale ft Lady GaGa- Thanks Ross! I don't like Lady GaGa, but this song is a goodie.

Happy Running,
Jayme

"Beat It"

Beat the Heat. Atlanta weather this week has been flirting with 90 degrees and higher with humidity of about 50%. Running outside is tough when it's hot and humid. A few tips on how to beat the heat so you can enjoy your run:

1. Run during the early/ late part of the day. Running before the sun is above the horizon promises you a much cooler run. Not a morning person? Run when the sun goes down leaving just enough daylight to get your run in, but not much heat from the sun to drain you. If your time only allots you to run during midday try to add in a swim after your run for some cool exercise. Runner's World Magazine: Every 5 degree rise in temperature will slow your pace about 15-20 seconds.

2. Stay hydrated. Drink water throughout the day, but don't forget to rehydrate those muscles after running. If running marathon distances it is important to intake some electrolytes during your run to maintain the electrical impulse to your cells to prevent dehydration. Gatorade/ Powerade are a good source, but remember to dilute the sports drinks with water because of the high sugar content.

3. Wear light colored and loose fitting clothing. Light colors help reflect the sun's rays instead of absorbing the rays. Loose fitting clothing meaning not skin tight, but not baggie. The clothes need to be loose enough to allow a breeze, but tight enough your clothes are not hanging off. Don't wear cotton clothing because cotton will soak up your sweat instead of letting it escape. "Wickering" type clothing that beads the sweat away are ideal, or polyester. If crazy, run in the minimum amount of clothing possible. Guys can run in shorts with no shirts, and ladies can run in shorts and a sports bra. This technique allows the body to breath more adequately and eliminate sticky clothes.

4. Start slow. Starting at a relative slower pace will allow your heart rate and blood pressure to incline at a steady rate. Starting your run at a relative faster pace will quickly increase your heart rate and blood pressure causing fatigue more rapidly. The rapid increase also doesn't let your body acclimate to the heat properly for your run. Lack of heat acclimation can result in heat illnesses.

5. Use sunscreen. The sunscreen can not only prevent your body from the ultraviolet rays, but it can also help to keep your body temperature a little cooler.

Stay cool and beat the heat during the last of these summer months.

Happy Running,

Jayme