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10 Reports

SUPPLEMENT TO RUNNERS WORLD

Project editor: Diane GilroyConsulting editor: Amby Burfoot

Copy editor: David CarusoBook designers: Erica Flickinger, Jacob Eastham

Revised © 2007 by Rodale Inc. The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Do not take risks beyond your level of experience, aptitude, training, and fitness.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book.

Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

Contents

4) Sharing the Road

10) Shoe Business

16) Making Time to Run

20) 30 Best Foods for Runners

27) Easy Treatment & Prevention of Injuries

34) Super Training Program Tips

42) Effective Weight Loss

48) Special Report for Women

54) Going the Distance

60) Why Runners Love to Run

R U N N E R s W O R L D . C O M� R U N N E R ’ s W O R L D 1 0 R E p O R T s �

YOU MAY NOT REALIzE IT, BUT YOU INFLUENCE NON-RUNNERs ALL ThE TIME.

I’m willing to bet there are a dozen non-runners close to you who admire what you do—and probably wish they ran themselves. Who are these people? Maybe a coworker. Maybe a friend. Maybe your spouse. It’s possible that with just a little extra encouragement from you, one of these people could be brought into the sport. Time to give it a try. (See “The Do’s and Don’ts of Mentoring” on page 7.) I’ve put together a step-by-step begin-ner’s program for your beginner to follow. Go ahead and copy it for that person. But

first, some basic tenets of mentoring:Keep it fun. Many non-runners and beginning runners have the mis-taken impression that running must be painful, and that to improve in running, you need to “hurt.” You and I know that isn’t true. A big part of your job will be to convince your beginner of this right from the start. Easy running can be one of the most pleasurable activities in life. There’s a storehouse of endorphins inside us, eager to be released by even gentle activity. Increased mental energy and an improved attitude can be realized from the very first run. Unfortunately, many beginners soon drop out of running because they become overeager. They want all the benefits right away. The thing is, almost every novice is capable of

going faster or farther than he should at first. Doing so brings exhilaration initially, but soreness, fatigue, injury, and burnout often follow. Therefore, to keep a novice runner on track and to keep it fun, hold her back. Keep runs shorter and slower than she’s capable of, especially early on. Suggest running in different areas (parks, trails, other parts of town), or you might hook her up with a run-ning club. If she’s up for it, put a race on the calendar as a goal to train for. (Remember to assure her that races are fun, social events, not hard-core, pain-inducing tests.) By holding new runners back, you’ll ensure that they experience a series of successes. Also, you’ll be setting up an internal reward system that is motivating and self-perpetuating.

sharing the road

theBeginnerProgramWelcome, new runner! Let me say right away that if you give running a chance, you’re going to love it. Becoming a runner is simple—and it does not have to be painful. Here’s how to do it.

1SET aSIDE 30 MInuTES a Day FoR ExERCISE.

Most non-runners who work a full day say they don’t have time to run. And they’re right. That’s why you have to create the time. In other words, don’t look for vacant pockets of downtime to appear. You should schedule your exercise “appoint-ment” as if it were with your boss

or your most important client. (It’s both!) “Losing” 30 minutes to exer-cise a few times a week is nothing compared to the increased energy, concentration, and productivity you’ll gain in the process. What if your exercise appointment arrives, and you only have 10 min-utes to spare? Go anyway, then try to work in another short run later that day, or go a little longer the next day. Recent research suggests that several sessions of short-duration exercise offer roughly the same benefit as one session of longer-duration exercise. In any case, 10 minutes of exercise is better than none at all.

by Jeff Galloway


2 WaLK SLoW, ThEn WaLK FaST.

Most people, on starting an exercise program, are able to walk slowly for 30 minutes without much trouble. Aim for this initially. As soon as you are able, start adding periods of brisk walking. Within 2 or 3 weeks, begin alternating 2 to 5 minutes of brisk walking with 1 to 3 minutes of easy walking.

3 InSERT RunnInG BREaKS.

Most walkers who become runners find that slow running provides better stress relief and a bigger mental boost than walking. It’s also a better calorie-burner (including fat calories). Once you’ve become accustomed to a brisk, 30-minute walk, start mixing in 1- to 3-minute segments of very easy running. Progress at a rate that feels comfort-able. Gradually increase the length of your running segments while keeping them slow and manageable. Hint: At no time should you be so winded that you cannot carry on a conversation.

4 Go WITh WhaTEvER WoRKS.

Many runners run every day of the week. Others run just twice a week. Somewhere in the middle might be a good spot to aim for at first. Figure on running twice during the workweek with a longer run on the weekend. But again, whatever schedule works for you is fine.

5 KEEP ThE WaLKInG BREaKS.

Regular readers of my column know that I’m a big fan of walking breaks, even for experienced runners. As I’ve witnessed thousands of times with my marathon-training classes, judicious use of walking breaks allows novice runners to complete a marathon after just 6 months of training. As I say, everyone can benefit from walking breaks, though heavier run-ners and those over 40 may benefit

(sharing the road )

most of all. These breaks allow you to increase mileage more quickly, and they lower your injury risk. I try to convince all new runners that con-tinuous running is not necessarily the ultimate goal. What is the goal? Here’s one for

you: to become a runner for life. If you’re moderate but consistent in your training, if you take rest days when they’re called for, and if you’re open to all the joys that running has to offer, you can become that lifelong runner.

The Do’s and Don’ts of MentoringThe chance to introduce someone to running is a wonderful opportunity that needs to be handled responsibly. It may be helpful to keep the following in mind:

do mention the known benefits of regular running, such as stress relief, more energy, and more self-esteem.

do treat him as an individual. Allow him to progress at his own rate (not yours).

do congratulate her on her achievements.

do make sure to approach the appropriate person.

do watch or run a race together.

(she will see lots of people who look like her.)

do keep reinforcing the positive changes he is experiencing.

don’t promise that running will deliver on everything from better sex to hair growth.

don’t impose a preconceived schedule on your runner.

don’t talk for an hour about your own.

don’t pester every person you think would enjoy running.

don’t drag her to a race and leave her to fend for herself.

don’t harp on the things he is doing wrong.


one

two

three

four

five

six

seven

eight

nine

ten

monday

Run 2 minutes,walk 4 minutes.Repeat five times.

Run 30 minutes.

Run 14 minutes,walk 1 minute.Repeat twice.

Run 13 minutes,walk 2 minutes.Repeat twice.

Run 9 minutes,walk 1 minute.Repeat three times.

Run 9 minutes, walk 2 minutes. Repeat twice, then run 8 minutes.

Run 8 minutes,walk 2 minutes.Repeat three times.


Run 5 minutes,walk 2.5 minutes.Repeat four times.

Run 3 minutes,walk 3 minutes. Repeat five times.

tuesday

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

wednesday


Run 30 minutes.









thursday

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

friday


Run 30 minutes.









saturday


Run 30 minutes.









sunday

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

REsT DAY

(sharing the road )

Note: After completing week 9, if you feel tired, repeat this week of training

Before you start with this schedule, get your legs ready with 8 days of walking: Walk for 20 minutes a day for the first 4 days, then increase to 30 minutes a day for 4 more days. Now you’re ready to begin with week 1. Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday, and saturday, and take Tuesday, Thursday, and sunday off.

samPLe10-WeeKtrainingPLan

before moving on to week 10.

week

R U N N E R s W O R L D . C O M10 R U N N E R ’ s W O R L D 1 0 R E p O R T s 11

shoebusiness

The days of the canvas running shoe are dead and gone. And that’s good news in many ways. Today’s running shoes are a whole lot better—more durable, more pro-tective, and more comfortable. The only bad thing: They’re also much more com-plicated. Why? Because running, while it’s a simple sport that almost everyone can do, forces your feet and legs through a fairly complex series of movements. With all the high-tech running shoes available today and all the special features each shoe claims to have, picking the right pair can be a daunting task. That’s why we’ve written this guide. We’ve streamlined the process. Just follow the steps outlined in this report, and you’ll be able to figure out which shoes are best for you.

stePone

deCidetoBUYagoodPairoFrUnningshoes

RIGhT FOOT MOTION Most runners land on the outside of the heel (A). Then the foot rolls in slightly to a neutral position as it makes full contact with the ground before pushing off from the ball and toes. This is normal pronation (B). The feet of some runners roll inward too far. This is overpronation (C). Runners whose feet do not roll in or roll in only slightly after heel contact are underpronators.

This is the single most important piece of shoe advice we can give any runner, and, believe it or not, it’s as important for a beginner as for an experienced runner. As a beginner, you need the best protection a shoe can provide. Only a good running shoe can give you enough shock absorption, motion control, flexibility, and durability. Sure, you’re only going to be run-ning a few miles at first. Yes, you could do it in tennis shoes or cross-training shoes or even your Hush Puppies. But the risk of injury would be great, and so would the chance of muscle and joint aches that could be

prevented with proper footwear. You want to succeed with your training program. Next to good old-fashioned determination, a decent pair of run-ning shoes will help you more than anything else. How much should you pay? Good question. We believe that any shoe costing $70 or more, no matter who manufactures it, should provide the primary features and protection you need. Step up to $80 and you’ll get more durability, more features, and more quality. Spend the money. A good pair of running shoes should last for 400 to 500 miles and is the only critical purchase you have to make.

stePtWo

UnderstandPronationRunning is a complex biomechanical process in which, generally speaking, you strike the ground first on the out-side of your heel. Next, your foot rolls downward and inward slightly as it meets the ground. And lastly, the heel lifts from the ground, and you push

off from the ball of the foot to move forward. The rotation of the foot inward and downward when you land on the ground is called pronation, and it’s a completely natural and normal process. Everyone should pronate


to some degree. Pronation is a good thing in that it helps the foot absorb the shock of impact. However, some runners overpronate. That is, their feet roll too far inward. This is a common problem that can lead to injuries, particularly

of the lower leg and knee. Some runners underpronate; their feet roll inward only a little after contact. These runners are said to have “rigid” feet that don’t absorb shock very well. This, too, can lead to injury over time. (See the illustration below.)

stePthree

FigUreoUtYoUrFoottYPeMost runners can determine whether they are underpronators, overprona-tors, or normal pronators by checking their arch height. The arch deter-mines how your feet and legs will function when you run. If you have a flat foot, you prob-ably overpronate. A high-arched foot means you may have a tendency to underpronate. And if you have nor-mal arches, you probably pronate just right. “Studies we have conducted show that 50 percent of runners have normal arches, while 25 percent have high arches, and the remaining 25 percent have low arches,” says John W. Pagliano, D.P.M., a podiatrist from Long Beach, California.

But how do you figure out your arch height? The easiest way is with the “wet test.”The Wet Test. Wet the bottom of your bare foot, and then make a footprint on a flat, dry surface—a piece of white paper laid on a hard floor works well to show the shape of your foot.The Results. If your footprint is very full and wide and shows no arch, you have a low arch and a flat foot. If the print shows your entire foot with a moderate curve where the arch rises off the ground, you have a normal arch. And if the footprint is very slight and curved, showing mostly the ball and heel of your foot but very little of the middle of your foot, you have a

(shoe BUsiness )

ThE WET TEsT Wet your foot, and make a footprint on a flat, dry surface.

Normal foot.You pronatenormally.

Flat foot.You probablyoverpronate.

High-arched foot. You probably underpronate.

stePFoUr

matChFoottoshoeYour foot type and degree of prona-tion determine the characteristics you’ll need in a running shoe. One of the most important is shape, which you can see most clearly by looking at the bottom of the shoe. In general, running shoes come in three shapes—straight, semicurved, and curved—which correspond to the three types of footprints revealed by the wet test. Most experts believe that:» overpronators should wear a shoe

with a straight shape.» underpronators, a curved shape.» normal pronators should wear a

shoe with a semicurved shape.Here’s what to look for:If you have flat feet and overpronate: You need a shoe that will prevent your foot from rolling in too far; that is, a motion-control shoe. Many motion-control shoes have a straight shape that gives maximum support to your foot. Other characteristics to look for: a firm rather than a soft midsole; a dual-density midsole with the denser material along the inner edge of the shoe to prevent excessive pronation; and a firm heel counter to minimize rearfoot motion.

ANATOMY OF A RUNNING shOEupper: The part of the shoe that wraps around and over the top of the foot.

heel counter: A firm cup that is encased in the upper and surrounds the heel. It con-trols rearfoot motion.

Midsole: The cushioning layer between the upper and the outsole. It is usually made of ethylene vinyl acetate (EVA), polyurethane (a synthetic rubber), or a combination of the two. Dual-density midsoles have a firmer material on the inside of the shoe. This helps limit pronation. Many shoe companies also put proprietary technologies in their midsoles, such as air, gel, and plastics.

Footbridge or post: A firm material or device along the inner side of the shoe, designed to limit pronation.

outsole: The undersurface of the shoe, usually made from carbon rubber.

high arch. (See illustration, page 12.)The Interpretation. Here’s what your footprint tells you about your degree of pronation:» A flat foot means you may have

a tendency to overpronate.

» A normal foot means you probably are a normal pronator.

» A high-arched foot means you may be an underpronator.

Now go to the next step to find out what kinds of shoes are best for your foot type.

R U N N E R s W O R L D . C O M1� R U N N E R ’ s W O R L D 1 0 R E p O R T s 1�

stePFiVe

gotoasPeCiaLtYrUnningstore

FoR hELP FInDInG ThE BEST RunnInG ShoES FoR you oR ThE LoCaL SToRES ThaT SELL RunnInG ShoES, LoG on To RunnERSWoRLD.CoM anD CLICK on “ShoES & GEaR.”

(shoe BUsiness )

Even if you’ve followed all the steps we’ve outlined, it pays to go to a spe-cialty running store. The knowledge-able people who work in these stores will be able to tell you if you’re a

special case who needs extra attention when it comes to shoe selection. To find a specialty running store, check the phone book or ask a runner you know.

5 qUEsTIONs ThE sALEspERsON shOULD Ask:1. How long have you been running?

2. How much mileage are you doing?

3. Where do you do most of your running?

4. How much do you weigh?

5. Are you aware of any foot problems, such as flat feet or over- or underpronation?

Based on your answers, the salesperson will show you the various models in the store and select some for you to try.

stePsix

maKesUreYoUrshoeFitsThis is the most important step in finding the right shoe. Don’t worry about the technology. Worry about the fit and the comfort. A running shoe that fits will be snug but not tight. Your running shoes may need to be a half to a full size larger than your street shoes. Use the following guidelines to determine whether a running shoe fits you properly:» Check for adequate room at the

front by pressing your thumb into the shoe just above your longest toe. Your thumb should fit between the end of your toe and the front of the shoe.

» Check for adequate room at the widest part of your foot. The shoe shouldn’t be tight, but your foot shouldn’t slide around, either.

» Your heel should fit snugly into the rear of the shoe and should

not slide up and down as you walk or run.

» The upper should fit snugly and hold your foot securely, but it should not irritate or press too tightly on any area of your foot.

» Take the shoes for a test run. Most specialty running stores allow—even encourage—you to run down the street or around the block so you can feel the shoes in action.

Use these guidelines in trying out a few different models. Then decide on the pair that fits the best and feels the most comfortable. And if you get them home and find some problems with them as you begin your running program, take them back. And a word for the future: If your shoes fit well and feel good, and you don’t have any problems with injuries, stick to a sure thing. ▲

If you have high-arched feet and underpronate: Your feet don’t absorb shock very well, so you need a cush-ioned shoe. Also, you want a shoe that allows your feet to roll inward, since this helps absorb shock. Cushioned shoes tend to be less supportive and work with the foot rather than try to control it. You want a shoe with a soft, cushioned midsole and a curved or semicurved shape that permits foot motion as you run.

If you have normal arches and pronate normally: You’re lucky. You don’t need to search out a shoe with special fea-tures. Focus on fit and comfort. You might want to begin by considering shoes that lie somewhere between the motion-control and cushioned types. Manufacturers often refer to such shoes as stability shoes. These shoes, which often have a slightly curved shape, don’t control foot motion as well as motion-control shoes.

Here are some tips for a successful shopping trip:» Shop in the late afternoon when

your feet are at their largest, because your feet will expand during running.

» Wear the socks you’ll wear when you run. If you don’t have any, buy some before trying on shoes.

» Make sure the salesperson mea-sures both of your feet. Most of us have one foot slightly larger than the other, and you should be fitted for the larger foot.


“NOT ENOUGh TIME.” IT’s ThE NUMBER ONE REAsON pEOpLE GIvE FOR NOT RUNNING.

Or not running as much as they’d like. After years of hearing how important regular exercise is to our health, we all know we should run (it packs in more fitness and calorie-burning than any other exercise). That’s no longer the issue. The issue is finding the time. Life can get really busy sometimes. Things get in the way. Like working. And eating. And sleeping. And hanging out with family and friends. After all that, how many minutes are left for a run? On too many days, the answer is “zero.”

making time to run

And that’s precisely why we wrote this report. To make sure you never utter the “not enough time” excuse again, we have solicited time-management tips and strategies from busy runners throughout the country. So take a break, have a seat, and read this report. It could be one of the best things you’ll ever do for your running.

Make running a priority. This one is key. All other fitting-it-in strategies are secondary in compari-son. “Some people simply make run-ning an important priority. Since it’s important to them, running always shows up on their daily to-do list. Once it’s there, they can’t ignore it,” says University of Georgia exercise scientist Patrick J. O’Connor, Ph.D.

Schedule workouts in advance. Try not to make training decisions on a day-to-day basis. Rick Nelson, a consultant with a transportation firm in Toronto, sits down on Sunday eve-ning or Monday morning and plans his weekly workouts based on work and family schedules. “If you’re taking the kids to the zoo, for example, that might not be the best day for your long run,” Nelson advises. You can always modify your weekly schedule as things come up, but it’s important to set the initial framework. Be sure to involve your spouse or significant other in these planning sessions.

Remember why you run. Scheduling 30 to 60 minutes a day for exercise is not a selfish act.

Committing some personal time to exercise will keep you healthier, happier, and more able to perform effectively during the day. As a result, you’ll have more energy for work and nonwork activities, which means everyone around you will benefit.

Keep your gear nearby. You can’t train if you don’t have your running shoes. For example, Bill Wenmark, a health consultant from Deephaven, Minnesota, keeps a bag packed with running clothes in the trunk of his car. “If the roads are congested,” says Wenmark, “some-times I’ll pull over and go for a short run while the traffic clears.” He also keeps a cooler of water in the car for such occasions. For morning runners, getting your gear ready the night before is a good strategy.

Create a survival workout.For those days when you simply don’t have time to train, Eugene, Oregon, orthopedist Stan James recommends

by hal higdon


devising a “survival workout” of just 15 minutes’ duration. This com-pressed workout allows you to main-tain momentum with your program. It’s the workout you can fall back on during too-busy days. It could be 15 minutes of jogging, cycling, or walk-ing. The particular activity doesn’t matter too much. Just keep it simple and “at the ready” for when it’s needed. And it will be needed.

Commute to or from work. Among all its other benefits, running to or from work can also save the time that’s lost sitting in traffic. Elizabeth Lower-Basch lives in Alexandria, Virginia, 9 miles from her job as a government policy analyst in Wash-ington, D.C. “It takes 45 minutes to get home by subway anyway, so I figure that’s free time I can devote to running,” says Lower-Basch.

use free time wisely. Melanie Jobes, a paralegal in Colum-bus, Ohio, fits running into pockets of her life that otherwise might be wasted.

“When I take clothes to the laundromat, I run for the 30 or 40 minutes that the clothes are in the washer,” she says. When Chicago security supervisor Bill Fitzgerald needs his car worked on, he drops it off, runs home, then runs back to retrieve it the next day.

Park cheap, then run. When he attends an event such as a ball game in Chicago, math teacher Steve Kearney often parks far away in an inexpensive lot, then runs to and from the event. This way he saves money, stays fit, and bypasses the hassle and anxiety of trying to get a parking spot next to the stadium.

Run in the morning. This is the solution for many time-pressed runners. Sean Walsh, a teacher from Loxahatchee, Florida, thought he would hate getting up early when he first started running. “I still don’t like getting out of bed at 4:30 a.m.,” Walsh admits, “but once I’m up for it, I find I have so much more energy than at other times of the

day. For some reason, I can still go to bed at the same time without needing more sleep. Plus, I avoid the heat and humidity that comes later in the day.”

Run at night. Bob Lennon of Methuen, Massachu-setts, has a wife and two children. His wife runs in the morning, and he runs at 9 p.m., after the children go to bed. “One thing’s for sure, it’s always quiet at that time,” says Lennon. “I used to run at lunch but found that, with getting changed, cooling down, and showering, I couldn’t fit in a qual-ity run. My employers consider it nice that I run, but that sympathy doesn’t include extended lunch hours.” If you choose to run at night, remember to wear reflective clothing.

Buy a running stroller. For those who don’t mind pushing some extra weight around, a perfect solution for busy parents is to bring the kids with you. If they’re very young and it’s near nap time, they’ll often fall asleep in a running stroller. Other options: If they’re older, locate a track that has a playground next to it, or have them play on the infield as you circle the track.

Find a friend. One way to make certain you fit run-ning into your busy schedule is to find one or more training partners who’ll depend on you to show up. Cheri Bayer from Peoria, Illinois, not only works full-time with an engineering firm, but also attends night school and has a 7-year-old daughter. “The

only time I have to run is in the morning,” she says, “but I have two friends who run with me without fail. Knowing they’ll be there, I always get up. I’d feel pretty guilty if I didn’t.”

Balance work and workouts.Don’t overload one without underloading the other. The Boston Athletic Association’s press liaison, Jack Fleming, uses a work/run index of 100 in determining how to balance work and workouts. If he works 60 hours one week, he knows his mileage total should therefore be around 40 (i.e., 60 + 40 = 100). If he works 40 hours, his mileage can go up to 60 for the week. “If one goes up, the other must come down,” says Fleming. “Otherwise you’re setting yourself up for failure.” For many of us, the work/run index may be quite a bit less than 100. But once you settle on the index that makes sense for you, keep it in mind as you go through the week. ▲

(maKing t ime to rUn )


30 best foods

for runners

hoWtoFUeLYoUrrUnThe following 30 foods will give you all the nutrients you need to run faster, recover quicker, and feel more energized all day long. Most are low-fat, so they’re good for your waistline, too. What’s more, many studies show that these tasty treats will reduce your risk of heart disease and cancer. Since they’re easy to prepare, you’ll have plenty of time for your work-outs as well as healthful meals.

benefits serving suggestions

food nutrients

Carb: 5.5 g pro: 5.9 g Fat: 14.4 g Cal: 172

Loaded with the antioxidant vitamin E, which may help reduce muscle dam-age as well as fend off age-related diseases. Also contain important minerals such as magnesium, iron, calcium, and potassium plus heart-healthy monounsaturated fat.

Make a trail mix of almonds, cereals, and assorted dried fruits and seeds.

almonds1 ounce (about 24 almonds)


packed with muscle-fueling carbohydrate.

If you have a bagel before running, eat it either plain or with jelly. Avoid adding fat such as cream cheese, which slows digestion.

BagelsOne plain bagel


Chock-full of carbohydrate, a nice dose of potassium, and vitamin B

6.

Combine with peanut butter, another runner-friendly food.

BananasOne medium banana


Best source of protein, iron, and soluble fiber for vegetarians. high in carbohydrate and folate (folic acid), which may prevent birth defects during pregnancy and fight heart disease.

Add canned black beans, chickpeas, or kidney beans to soups and salads.

Beans (legumes)1 cup

Carb: 23 g* pro: 3.9 g* Fat: 1.1 g* Cal: 81*

packed with carbohydrate and fiber, fortified with vitamins and minerals.

*Amounts vary by type of cereal

Eat with 1% milk or mix with low-fat yogurt and fruit.

Breakfast cereal1⁄2 cup


Great source of vitamin C (may reduce exercise-induced muscle damage). Also a good source of folate, calcium, and vitamin k (bone-builders) and cancer-fighting phytochemicals.

steam broccoli, and squeeze some lemon over it.

Broccoli1⁄2 cup

Carb: 45 g pro: 5 g Fat: 1.8 g Cal: 216

powerful carbohydrate punch plus a wealth of antioxidants.

Cook up a bunch and freeze it. That way, you only need to add 2 tablespoons of liquid per cup, thaw, and cook it in the microwave.

Brown rice1 cup

by Alisa Bauman



food nutrients

Carb: 17 g pro: 2 g Fat: 9 g Cal: 160

Contains the same phytochemicals found in red wine that are known to fight heart disease.

stick with dark chocolate, since it contains more phytochemicals than milk chocolate. (White choco-late doesn’t contain any.)

Chocolate1 ounce


An excellent source of low-fat protein, iron, and zinc, an immunity-boosting mineral that’s notoriously low in many runners’ diets. Be sure you’re consuming the 15 mg of zinc you need each day.

Drain and rinse canned clams, which actually have less fat and cholesterol than the steamed version. Add them to spaghetti sauce.

Clams3 ounces, chopped


Great high-carbohydrate snack that satisfies your sweet tooth without packing fat into your arteries.

Eat ‘em as is, right out of the package.

Fig barsTwo small fig bars

Carb: 4.1 g pro: 2.3 g Fat: 4 g Cal: 59

high in alpha-linolenic acid, a type of fat that can boost immunity, bloodflow, and possibly even endurance. Flax also keeps your platelets (flat cells in your blood) from clumping together and forming dangerous clots.

Use ground flaxseeds when baking muffins, or mix flaxseed oil into your salad dressings. (store flaxseeds in your refrigerator to keep them from turning rancid.)

Flax1 table-spoon


Besides settling your stomach, this spice may act as a natural anti-inflammatory, reducing joint and muscle pain. It also may prevent heart attacks by thinning your blood.

Look for dense roots. Grate the root for stir-fry dishes, cold salads, and smoothies.

Ginger root1 teaspoon


A great breakfast food for those try-ing to lose weight. Oatmeal’s high amount of water-soluble fiber makes you feel full and lowers your blood cholesterol. Also high in carbohy-drate and iron.

Oatmeal is perfect before a long run, as it provides slow-release carbohydrates to your bloodstream. Make it more nutritious by adding dried or fresh fruit.

oatmeal1⁄2 cup

(30 best foods foR RunneRs)


food nutrients

Carb: 11.7 g pro: 8 g Fat: 2.6 g Cal: 102

The easiest way to get high amounts of calcium—crucial for bone-mineral formation, muscle contraction, and nerve conduction. Also helps prevent stress fractures, shinsplints, and possibly muscle cramps.

Drink it straight or pour it over your favorite high-fiber cereal. If you’re lactose-intolerant, use reduced- lactose milk or milk with live cultures. (Avoid milk just before running because it can cause side stitches.)

1% milk8 ounces


Excellent source of antioxidant vitamin C (may help speed muscle recovery after exercise), folate (helps maintain optimal levels of hemo-globin in red blood cells), and pectin (helps control blood sugar levels and helps keep LDL cholesterol from turning into plaque).

Gulp down a large glass of orange juice after a run. You’ll replenish your muscles with carbohydrate, boost your immune system with vitamin C, and rehy-drate your body with fluid.

orangesOne orange

Carb: 42 g pro: 7.6 g Fat: 1.1 g Cal: 210

Famous as the quintessential carbo-loader, pasta is low in fat and is a great source of folate, which decreases your risk of heart disease. Also a great vehicle for other good-for-you foods like tomato sauce, tofu, and clams.

Enjoy pasta with a low-fat marinara sauce for the perfect prerace entrée.

Pasta2 ounces

Carb: 0 g pro: 0 g Fat: 14 g Cal: 124

Great source of monounsaturated fat and omega-3 fatty acids, both of which lower your risk of heart disease. For optimal performance, runners need to obtain 30% of their calories from fat.

Use canola oil instead of other fats, such as butter and margarine, when cook-ing or baking.

Canola oil1 table-spoon


Excellent source of vitamin C, high in potassium.

A peeled kiwi makes a great snack after a run on a hot day.

Kiwifruit1 medium kiwi



food nutrients


Outstanding source of omega-3 fatty acids, which boost the immune system and cut the risk of heart disease. provides lots of protein and vitamin B

12.

Grill salmon and top it with a fruit salsa of sliced kiwi, papaya, cilantro, and a jalapeño pepper. The salsa provides important antioxi-dants as well as fiber.

Salmon3 ounces


high in carotenes, calcium, and iron—a true “power food.” The carotenes help ward off age-related diseases as well as protect your muscles from damage. The calcium keeps your bones strong. The iron keeps your energy high.

sneak cooked spinach into lasagna and other cas-seroles. Make sure to eat something acidic or high in vitamin C, such as toma-toes or oranges, along with your spinach to increase iron absorption.

Spinach1⁄2 cup


Lean red meat is your best source of absorbable iron. skimping on red meat can lead to iron deficiency, low energy levels, and poor running performance.

Make fajitas by marinating flank or round steak, which tend to be lower in fat than other cuts. Chop the steak up with some tomatoes, onions, and peppers, and toss them on the grill. Once it’s cooked and cooled, wrap it all in a tortilla.

Steak3.5 ounces


packed with carbohydrate, fiber, and carotenes, a family of antioxidants that prevents cancer.

Microwave until it’s soft to the touch (about 4 min-utes), split it open, and add a pinch of brown sugar and cinnamon plus a touch of butter or low-fat yogurt.

Sweet potatoesOne baked sweet potato


supply more immunity-boosting vitamin C than oranges. Also loaded with carotenes, a family of plant pig-ments known to fight heart disease and cancer.

Use them as a colorful addition to any pasta dish or salad. Or cut them up and take them to work for a snack.

Sweet red peppers1⁄2 cup, chopped



food nutrients


One of the best non-meat protein sources, tofu also supplies a decent dose of bone-building calcium and B vitamins.

Try tofu in pasta sauces and stir-fry dishes. It’s refrigerated in the produce department of your grocery store.

Tofu1⁄2 cup


high in carbohydrate, whole grain bread contains many of the same healthy phytochemicals found in fruits and vegetables. Most whole grains contain B vitamins, and some come with iron added.

Use whole grain bread for sandwiches.

Whole grain breadOne slice


Terrific source of muscle-fueling carbohydrate, protein, and calcium. Look for yogurts that list “live and active cultures” on the label, as they may boost immunity.

Add your own fresh fruit and granola to plain, nonfat yogurt to create a snack loaded with vitamin C, fiber, and other nutrients.

yogurt8 ounces


high in carbohydrate and low in fat, this convenient snack supplies plenty of potassium as well as some iron. Like grapes, raisins also contain an abundance of heart-healthy phytochemicals.

sprinkle them on your cereal, add them to yogurt, or simply snack on them throughout the day.

Raisins2⁄3 cup


hard or soft, they’re high in carbo-hydrate and low in fat. Even salted pretzels are fine for those who don’t have high blood pressure, as the sodium helps you retain the fluid you drink before and after running.

keep a bag of pretzels at work and on the kitchen counter at home. And make sure you drink plenty of water or fruit juice with them.

Pretzels1 ounce


high in vitamins, especially beta-carotene, vitamin C, and folate. Loaded with ellagic acid, a powerful antioxidant that can inhibit tumor growth.

Mix strawberries and other berries into a fruit salad, or blend them with milk or yogurt for a nutritious postrun shake.

Strawberries1 cup


Good source of vitamin E, probably the most powerful antioxidant. The fats in peanut butter are mostly monounsaturated and polyunsatu-rated, which are the heart-healthy kinds.

Try peanut butter on fresh apples, bananas, and canned pears.

Peanut butter2 table-spoons


JEFF GALLOWAY hAsN’T BEEN INJURED IN 1O YEARs. NOT ONCE. AND hE’s pROUD OF IT.Twenty years ago, Galloway was injured a lot. But since he depends on running to boost his mood, give him energy, and melt away stress, he worked hard over the years to become injury-free.

rUnninginjUrY-FreeGalloway is living proof that you don’t have to accept aches and pains as you age. You, too, can be injury-free. Here’s what has worked for him.

Watch your mileage. Most runners keep their weekly mileage within a safe range most of the time. Two


pERFORMANCE MENUsWhen should you eat these “best foods” to guarantee optimum performance? That depends on when you run. If you run after work, for instance, you want to eat most of your calories midday to fuel your run. On the other hand, if you run at lunch, you want to fuel up with a big breakfast. And if you run in the morning, a big dinner the night before works best.

Here’s how you can fit these foods into your daily regimen:

MORNING RUN

6:00 a.m. Sports drink

6:20 a.m. RUN

7:00 a.m. Cereal with 1% milk and fruit

10:00 a.m. Fig bar and a glass of water

Noon Cold tofu salad and fruit salad from your local deli

6:00 p.m. Pasta with clam sauce, a whole grain roll, and a side of steamed broccoli—plus some chocolate for dessert

LUNCh RUN

7:00 a.m. Oatmeal with fruit, a side of yogurt with almonds sprinkled on top, and a glass of 1% milk

10:00 a.m. Fig bar and a glass of water

NOON RUN

1:00 p.m. Sandwich with turkey breast, cranberry sauce, lettuce, and tomato on whole grain bread, served with a side of mixed fruit and some pretzels

7:00 p.m. Grilled fish and a side salad

EvENING RUN

7:00 a.m. Whole grain toast with peanut butter and a sliced banana on top of a bowl of cereal with 1% milk

Noon Vegetarian chili with corn bread

3:00 p.m. Pretzels

5:30 p.m. RUN

7:00 p.m. Tofu, broccoli, and brown rice stir-fry with a sweet potato

&

easytreatmentpreventionof injuries

by Jeff Galloway


(easY treatment & PreVention oF injUries )

or three times a year, however, many of us get too fired up and increase the total too quickly. This usually happens when we come back after a layoff. Any sudden mileage increase exceeding 10 percent per week will increase your injury risk. To avoid injuries as you add on the miles, take an extra day off from running each week. Then add those miles to a long-run day. By making each run longer and resting more between runs, you receive a better training effect, as well as quicker healing.

Rest every 3 weeks. Even if you safely stick to no more than a 10 percent weekly mileage buildup, your body could use a break every 3 weeks. You don’t have to stop running. But for 1 week, cut back your mileage by 30 to 50 percent to reduce the risk of fatigue and damage.

always warm up. always!After a 5-minute walk, walk and jog for 5 minutes, then jog slowly for 5 minutes more, so you’re basically warming up for the very slow first mile of your run. Transition into a faster pace with four to eight short accelerations, walking or jogging for 1 to 2 minutes after each one. As your legs warm up, you can increase the pace slightly on each acceleration. By the last one, you should be running your goal speed for the day.

Do hills before speed work. If you haven’t been doing speed drills, don’t suddenly run 10 hard laps around the high school track. In fact, don’t even run one lap. Instead, find a 100- to 200-meter hill, and run up it three or four times once a week for 3 to 4 weeks. During this period, start mixing four to eight one-block accel-erations into your regular runs. Both techniques will build the strength needed to safely complete speed sessions.

Consistently run fast. When you’re ready to start track work, commit yourself to it. If you only do sporadic speed sessions, your body will never adapt to faster

running. On the other hand, doing too much speed work can also leave you prone to injuries. Here’s the magic injury-free formula: one speed session every week. When you do a speed session, warm up thoroughly first. Never run all-out. Be sure to slow down or stop the session at the first sign of extreme pain. Begin with three to five 400-meter surges. Run no more than 5 to 7 seconds per quarter-mile faster than your 5-K race pace, and walk half the distance of your speed segment to recover.

Stretch at night. Many runners make the mistake of vigorously trying to stretch out the tightness brought on by exertion and fatigue. Problem is, stretching a tired muscle too much can tear muscle fibers and increase recovery time. So it’s best to avoid extreme stretching immediately before and immediately after running. (One exception: Gently stretching your iliotibial band on the outside of each leg can help prevent knee problems.) If you do stretch after running, do so very gently, and do the majority of your stretching before you go to bed.

Keep your stride steady. Avoid the temptation to increase stride length at the end of long runs, races, or speed sessions. This puts more pressure on already tired muscles and doesn’t accomplish your goals. Quicker turnover of feet and legs is the key to faster running.



6CommonrUnninginjUries

1 RunnER’S KnEE

Runner’s knee occurs when the knee-cap becomes misaligned and rubs underlying cartilage. Usually the pain is described as a soreness around the kneecap; it is aggravated by running or by climbing stairs. In most cases, you can relieve runner’s knee with rest, proper shoes, and a good training regimen. When the pain is gone, you can resume running, but alternate it with walk-ing. Stay on level surfaces, and avoid hills and stairs. Don’t do deep knee bends. To forestall further injury and strengthen your quadriceps muscles, which give muscular balance and support to your kneecap, do some pro-gressive resistance exercises (with your knee extended).

After exercising, ice your knee for 8 to 10 minutes. In the evenings, apply moist heat.

2 ILIoTIBIaL BanD SynDRoME

The iliotibial band is a sheet of con-nective tissue that runs down the out-side of your thigh from your hip to the side of your knee; it acts as an important stabilizer for your knee.Iliotibial band syndrome (ITBS) is a friction injury caused by the iliotibial band rubbing over the outside of the knee, a normal motion that becomes a problem under the pressures of hard running. The initial treatment is rest. ITBS can result from a number of causes: bowed legs, excessive prona-tion (turning in of your foot), and leg-length differences. Hard downhill running or excessive speedwork can precipitate the condition. So can a single hard race of 10 kilometers or longer. Running exclusively on the same side of the road can bring on ITBS in the curbside knee. The best course for recovery is to stop running immediately. Rest for 2 weeks. Meanwhile, reduce inflam-mation by icing three times a day. Begin a stretching program to loosen the band. Before you try running again, check your shoes to see if there’s excessive wear on the outside of the heels. If there is, buy new ones with ample heel support and rearfoot cushioning. At first, run only on soft surfaces. Avoid hills and speed work. If your knee hurts at any point in the run, stop immediately and stretch.

Ice the knee and try running again the next day, after more iliotibial band stretches.

3 MuSCLE STRaInS

hamstring. An acute strain of the hamstring muscle is a classic example of a muscle tear. It is often dramatic—a sudden, searing pain and tightness at the back of your thigh accompanied by the inability to bear full weight on the affected limb or to bring it through the normal range of motion. Two factors usually lead to this injury: (1) strong quadriceps muscles but weak hamstrings, and (2) lack of flexibility in the hamstrings. To prevent hamstring strains, use weight training to strengthen your quadri-ceps and hamstrings equally. And with each run, include a warmup and cooldown with stretches for the ham-strings. If you do strain a hamstring, check with your doctor before running.

Once he gives the okay, start with short jogs; then very slowly and cau-tiously increase the number of jogs and the distances you cover each day. Before doing high-speed running, be sure that the injured leg is equal to the other leg in power, strength, and endurance.Quadriceps. The quadriceps muscles are on the front of the thigh and are the principal stabilizers of the knee joint. These four muscles are more powerful than the hamstrings and are less frequently strained, but may be torn by an explosive sprint. Use the same methods as for preventing and treating hamstring strains.Calf. A strain of the calf muscles can strike at any time, especially if you’re older than 35. Occasionally your calf will signal trouble by cramping a few times, but most often the strain will occur without warning. The standard treatment for a calf strain is to apply ice and a compress and to elevate the injured leg. Use crutches to rest the muscle. Within


the limits of comfort, very gently stretch your calf and point your toes. For a first-degree or a mild second-degree strain, start walking normally —no limping allowed—with heel lifts in both shoes. A third-degree tear will most likely require physical therapy.

4 aChILLES InJuRIES

The Achilles tendon is a tough, elas-tic cable through which the muscles of your calf transmit force to your foot. Injuries to it come from sudden tearing or microtearing (tendinitis). Sudden tearing that leads to partial or even total rupture is triggered by an isolated incident, and it often requires surgical attention. Microtearing, signaled by gradually building pain, can progress to partial and even total rupture if there is no healing. Symptoms include pain and

stiffness that are at their worst when you awaken. The pain diminishes as you warm up, and it may even disappear when you run. When you cool off, though, the pain returns. The next day, you’re even stiffer. Most injuries to the Achilles ten-don come from improper footwear, gout, inadequate flexibility, or severe, uncorrected pronation. The key to recovery from microtearing is rest and modified exercise with gentle stretch-ing. Follow this procedure for a week to 10 days. When you resume run-ning, build up your mileage gradu-ally, train on alternating days, avoid hill running, and make sure you have proper shoes. If your injury has led to partial or total rupture, cease running and see your physician. Follow his or her ad-vice for recovery and rehabilitation.

5 ShInSPLInTSThis term can refer to any of three types of pain in the lower leg: anterior shinsplints, stress fractures of the tibia, and posterior shinsplints. Anterior shinsplints, characterized by pain on the outside of your lower leg along the shin, usually result from injury to your shin muscles. A frequent cause is the extreme differ-ence in strength between shin and calf muscles. You can help prevent this injury by strengthening your shin muscles. Here’s one way to do it: Fill a bucket with water, and wrap a hand towel around the handle. Then sit on a tabletop, and dangle your legs

over the side. Next, place the bucket handle over the tongue of your shoe, and slowly bend your ankle to raise and lower the bucket 10 times. Rest, then do two more sets of 10. If you are injured, stop running; switch temporarily to a different activity. When you return to running, build your mileage gradually. A stress fracture of the tibia is the probable injury if touching the inner side of your shinbone causes pain. Usually these fractures occur when you suddenly place repeated jarring demands on your legs. The treatment for a stress fracture is the same as that for anterior shinsplints. It will take from 6 weeks to several months to heal. Posterior shinsplints, damage to the muscles on the inside (medial) por-tion of the lower leg, cause pain in the soft tissue behind the bone. Most of these injuries come from overprona-tion. Should you feel this kind of pain while running, stop. Resume running only when you can do so without pain. Switch to bicycling or swim-ming, and strengthen your muscles with exercises. Consider using arch supports to keep from overpronating.

6 anKLE SPRaInS

Ordinary sprains—stretching or par-tial or complete tears of the ligaments surrounding the ankle—often occur in runners who run on soft or uneven surfaces. The first thing to do if you sprain an ankle, however slight the sprain, is to stop running. If the pain disappears completely after several hundred

yards of walking, it’s usually safe to resume running. If the pain does not subside, forget the rest of your workout. Apply ice to the affected area as soon as possible, and elevate your ankle. Place ice packs on the swollen area for 20 to 30 minutes every 4 to 6 hours. If the pain persists, continue the ice treatments for 2 or 3 days. When the ankle is not wrapped in ice, use an elastic bandage to give the weakened ligaments some support. A serious sprain may require the use of crutches or a cane to aid in walking. If swelling persists longer than 2 to 3 days, have an x-ray taken to rule out the possibility of a fracture.



PUtonYoUrshoesandrUn!Presenting the greatest training tips of all time—for beginners, veterans, marathoners, and everyone in between.

Starting out★ aCCEPT ThE ChaLLEnGE “Everyone is an athlete. But some of us are training, and some of us are not.”—Dr. George sheehan, runner/writer/philosopher

ShooT FoR ThIS (aT LEaST)“Running 8 to 15 miles per week significantly increases your aerobic capacity and positively affects many of the coronary risk factors.” —Dr. kenneth Cooper, aerobics pioneer

✖ BE a MInuTEMan“The biggest mistake that new runners make is that they tend to think in mile in-crements—1 mile, 2 miles, 3 miles. Beginning runners need to think in min-utes, not miles.”—Budd Coates, four-time U.S. Olympic marathon trials qualifier/coach

■ WEaR GooD RunnInG ShoES“spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make.”—John Hanc, author of The Essential Runner

■ ThInK BIG (anD WIDE) “Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You’ll save yourself needless foot pain.” —Ted Corbitt, ultrarunner and 1952 Olympic marathoner

TaKE ThE “TaLK TEST”“The ‘talk test’ means running at a pace comfortable enough to converse with a training partner—but not so easy that you could hit the high notes in an Italian opera.”—Runner’s World editors

❤ LISTEn To ThE RuMBLInG“If you feel like eating, eat. Let your body tell you what it wants.”—Joan Samuelson, 1984 Olympic marathon champion

RELax To ThE Max“When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.” —Dave Martin, Ph.D., exercise physiologist

✖ Don’T CRuSh ThE EGG

“Don’t clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm.” —Runner’s World editors

MaKE TIME FoR a QuICKIE“If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all.” —Dr. Duncan MacDonald, former U.S. record holder at 5000 meters (set when he was in medical school)

FoLLoW RoaD RuLE nuMBER onE“Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive.” —Dr. George Sheehan

LISTEn uP!“You must listen to your body. Run through annoyance, but not through pain.” —Dr. George Sheehan

TRy a “noonER”“Noontime running provides a triple ben-efit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch.”—Joe Henderson, runner/writer

LOOk FOR ThEsE sYMBOLs FOR TIps OF spECIAL INTEREsT:★ Inspiration✖ Mental Trick■ Shoes/Gear✦ Stretching❤ Nutrition training

super

tipsprogram


✦ WaRM uP, ThEn STRETCh “Try some light jogging or walking before you stretch, or stretch after you run. stretching ‘cold’ muscles can cause more harm than good.”—Runner’s World editors

❤ STay “LIQuID”...“hydrate. hydrate. hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating.”—Dr. Alex Ratelle, former masters running great

❤ ...BuT BE MoDERaTE“Is beer good for runners? sure...if it’s the other guy drinking it.” —Jim Fixx, author of the running bestseller, The Complete Book of Running

❤ ★ CREaTE youR oWn CREED“My whole teaching in one sentence is: Run slowly, run daily, drink moderately, and don’t eat like a pig.”—Dr. Ernst van Aaken, renowned German coach

Basic TrainingTaKE WhaT you Can GET“so-called ‘junk miles’—those slow miles done on easy days or during warmups—do count. They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 100 calories.”—Hal Higdon, runner/writer/coach

LEaRn FRoM youR MISTaKES“You find out by trial and error what the optimum level of training is. If I found I was training too hard, I would drop back for a day or so. I didn’t run for 5 days before the sub-4.”—Sir Roger Bannister, first man to break 4 minutes for the mile in 1954

★ DaRE To BE DIFFEREnT (noT DuMB) “In training, don’t be afraid to be an odd-ball, eccentric, or extremist. Only by daring to go against tradition can new ways of training be learned. The trick is recogniz-ing quickly when a new approach is coun-terproductive.”—Benji Durden, 1980 U.S. Olympic marathoner

❤ REaCh FoR FaST, LoW-FaT FuEL

“Energy bars are good portable food for runners. Look for bars with 4 grams of fat or fewer per 230 calories. Fat slows down digestion.”—Liz Applegate, Ph.D., sports nutritionist

✖ ThInK BIG...BuT CaRRy a SMaLL ERaSER“Brainstorm your training goals first, then write them down. Do this in pencil, so you can change some specifics when reality sets in.”—Jeff Galloway, Olympic runner/ author/coach

✖ ShoW SoME hoRSE SEnSE“During long, slow distance training, you should think of yourself as a thoroughbred disguised as a plow horse. No need to give yourself away by running fast.”—Marty Liquori, running commentator and former world-class miler

LISTEn To youR BoDy (yES, aGaIn!)“Your body is always trying to tell you where you are. Beware when you become tired and listless, when you lose inter-est in workouts and approach them as a chore rather than a pleasure.”—Dr. George Sheehan

Go STEaDy“Day-to-day consistency is more impor-tant than big mileage. Then you’re never shot the next day.”—John Campbell, former masters running star from New Zealand

BuILD WITh CaRE“If you put down a good solid foundation, you can then build one room after another, and pretty soon you have a house. After your base mileage, add hills, pace work, speed work, and finally race strategy.” —Rod Dixon, New Zealand Olympian and 1983 New York City Marathon champ

FInD ThE RIGhT PRoPoRTIon“If you run 30 miles a week, then about 7 of those—or approximately one-quarter—should be quality miles. quality miles will boost your aerobic capacity.”—Owen Anderson, Ph.D., running writer

✖ STay aBovE BoRED “A 40-minute run punctuated with a half-dozen 30-second pace pickups (not all-out sprints) can really jazz up an otherwise boring training run.”—Amby Burfoot, Runner’s World editor and 1968 Boston Marathon champ

❤ BE a “CRoSS-EaTER”

“Like cross-training, ‘cross-eating’ adds needed variety to your diet—and life. Expand your nutritional repertoire by trying one new food each week.” —Liz Applegate, Ph.D.

✦ Don’T FoRCE ThE TISSuE“Overly aggressive stretching can actually increase your injury risk.”—Tim Noakes, M.D., author of Lore of Running

(sUPer train ing Program t iPs )


advanced TrainingGo WITh MInD ovER GRInD“Any idiot can train himself into the ground; the trick is doing the training that makes you gradually stronger.” —Keith Brantly, U.S. Olympic marathoner

★ havE Fun on youR EaSy RunS“I make sure I have some really enjoyable training runs, remembering to ‘smell the roses’ along the way. That way I don’t become caught up in the training-is- everything syndrome.”—Sue Stricklin, top masters runner from the 1970s

✖ STay oPEn-MInDED“When you try a new type of training, think like a beginner. Just because you can run 20 miles every sunday doesn’t mean you can survive 10 x 400 meters on the track at a fast pace.”—Jack Daniels, Ph.D., exercise physiologist, coach, and former world-class pentathlete

BE a SMaRT CaMEL“Before you do your long run, place con-tainers of sports drink out on your course, even if you have to bury them.” —Runner’s World editors

REST aSSuRED“Back off at the first sign of injury. Three to five days off is better than missing a month or two. Take regular rest days.” —Pattisue Plumer, two-time U.S. Olympian

✖ Don’T aLWayS WaTCh ThE WaTCh“I don’t wear a watch during my long runs. That way I’m not tempted to compare my time from week to week.”—Lynn Jennings, three-time World Cross-Country champion

RaMP IT uP “If you live in the flatlands, you’ll have to be creative about hill training. Deserted highway ramps or parking garages are possibilities, though they pose obvious safety problems.”—Bob Glover, runner/author/coach

✖ GRaB hoLD oF ThE RoPE “If you’re laboring up a steep hill, imagine that a towrope is attached to the center of your chest, pulling you steadily toward the top.”—Jeff Galloway

LEan InTo IT“When going down, I lean with the hill. I know I’m doing it right if I feel like I’m going to fall on my face.”—Ed Eyestone, RW columnist, coach, and two-time U.S. Olympic marathoner

Speed Training★ MaKE ThE SWITCh “The difference between a jogger and a runner is a race-entry blank.” —Dr. George Sheehan

WaRM uP, Don’T WEaR DoWn“At most, jog easily for 15 minutes before a race. Then stretch your hamstrings, quad-riceps, calves, and lower back. With about 15 minutes to go, maybe do a few strides. But no more—you’ll warm up plenty in the early going.”—Mark Plaatjes, 1993 World Championships marathon winner

GET uP To SPEED“Three half-mile repeats on the track at 5-k race pace with a short recovery jog in between shouldn’t scare anyone away—and it will improve your speed.” —Frank Shorter

JuST “Q” IT“quality counts, if you want to stay fast. Don’t do all your workouts in the comfort zone.”—Ken Sparks, Ph.D., top masters marathoner


✖ DIvIDE anD ConQuER “pick one thing each year that you need to improve, and work on that. It might be improving your diet, getting more sleep, or increasing your mileage. You can’t work on everything at once.”—Bob Kennedy, U.S. record holder for 5000 meters hill Running✖ “ChIP” aWay aT IT

“Think chest/hips/push, or Chp, when it’s time for uphill running. Chest up, hips for-ward, push strongly off each foot.” —Jeff Galloway

aDaPT...oR WEaKEn“Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The result? You become stron-ger.” —Eamonn Coghlan, Irish Olympian and only 40-year-old to break 4 minutes in the mile

JoIn ThE RESISTanCE“hills are the only beneficial type of resistance training for a runner.”—Arthur Lydiard, Olympic coach from New Zealand

uP ThE anTE“Move into a hill session gradually, running the first few repeats moderately and increasing the effort as you go along.” —Frank Shorter, 1972 Olympic marathon champion

avoID ThE DoWnSIDE“The advantage of running ‘hills’ on a treadmill is you can go up without pound-ing down the other side.”—Ken Sparks, Ph.D.

R U N N E R s W O R L D . C O M�0 R U N N E R ’ s W O R L D 1 0 R E p O R T s �1

BE PaTIEnT“Expect to put in 6 to 10 successful track workouts before you begin to see some payoff in your races.”—Marc Bloom, runner/writer/coach

KEEP youR FInGER on ThE PuLSE“If your morning pulse rate is up 10 or more beats above your average, then you haven’t recovered from the previous day’s training. Take time off or back off until it returns to normal.”—Dr. George Sheehan

MIx IT uP“Fartlek training can help you build strength and endurance, learn race pace, and practice race tactics all in a single workout.”—Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000 bronze medal winner

✖ oBSERvE CERTaIn RITuaLS“Once you find a warmup routine that works, repeat it as habitually as possible.” —Ted Corbitt

■ WEaR ThE RIGhT PaIR “Feather-light racing flats might help you run a faster 5-k, but lightweight perfor-mance trainers (with better protection and cushioning) are a better choice for most runners, especially in longer races.” —Runner’s World editors

FInISh IT oFF

“To develop your kick, finish each repeti-tion faster than you begin it. For example, if you’re running 6 x 400 meters on the track, start off at a steady, controlled pace, then subtly shift gears in the last 100 or 200 meters.”—Robert Vaughan, Ph.D., coach and exercise physiologist

STay on PaCE“It’s better to run too slow at the start than too fast and get into oxygen debt, which is what 99.9 percent of runners do. You have to learn pace.”—Bill Bowerman, renowned University of Oregon coach

Don’T DoDGE ThE DRaFT“slip in behind someone running a similar pace and, yes, draft. It’s not illegal. It’s not even poor form. On the contrary, it’s just plain smart.”—Priscilla Welch, former British Olympian and 1987 New York City Marathon champ

✖ ★ GET ovER IT“If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about it—then move on.”—Steve Scott, coach and U.S. record holder in the mile


Marathon TrainingGo MInIMaLIST“Marathon training doesn’t have to be a grind. By running for about 30 minutes two times a week, and by gradually increasing the length of a third weekly run—the long run—anyone can finish a marathon.”—Jeff Galloway

Don’T PuSh IT...“In marathon training, 3 hours slow is better than 2 hours fast.”—Pete Gavuzzi, coach of four-time Boston Marathon champ Gerard Cote

...anD EnouGh IS EnouGh“Never run more than 3 hours straight in training, whether your marathon best is 2:42 or 4:24.”—Ed Eyestone

STEP BaCK a BIT“Build up your mileage in gradual incre-ments, but every third or fourth week, drop back in mileage to recover. This will help you avoid your breaking point.” —Lee Fidler, coach and two-time U.S. Olympic marathon qualifier

BE vIGILanT“During the hard training phase, never be afraid to take a day off. If your legs are feeling unduly stiff and sore, rest. If you’re at all sluggish, rest. Whenever you’re in doubt, rest.”—Bruce Fordyce, nine-time Comrades Marathon champion from South Africa

PaMPER youR MuSCLES“When I’m training for a marathon, I soak in a hot tub every day and get a weekly massage.”—Anne Marie Lauck, two-time Olympian

❤ TRy WInnInG CoMBInaTIonS“I include iron with vitamin C in my diet to prevent anemia. Without it, I wouldn’t have the energy I need to train.” —Joy Smith, 2:34 marathoner

✖ KnoW WhEn IT’S ShoW TIME“Just remember this: Nobody ever won the olive wreath with an impressive training diary.”—Marty Liquori

TaPER on TIME“The key step between a great training program and a great race is a great taper. Your last long training run before a mara-thon should come 3 weeks before the race—not 2.”—Pete Pfitzinger, two-time U.S. Olympic marathoner

WaIT FoR ThE WEIGhTS“If you strength train, shelve your routine about a month before your marathon, to help you feel fresh on the big day.” —Steve Spence, 1991 World Champion-ships Marathon bronze medalist

FUEL YOUR pAssION ★ FEEL ThE MaGIC...“For me, running is a lifestyle and an art. I’m far more interested in the magic of it than the mechanics.”—Lorraine Moller, 1992 Olympic marathon bronze medalist

✖ ...BuT Do WhaT you MuST Do“If one can stick to training throughout many long years, then willpower is no longer a problem. It’s raining? That doesn’t matter. I’m tired? That’s beside the point. It’s simply that I have to.” —Emil Zatopek, 1948 10,000 meters Olympic gold medalist


effective weıght loss

EvERY DAY, FROM ThE TIME YOUR CLOCk RADIO ROUsEs YOU TO ThE MOMENT YOU sNAp OFF YOUR BEDsIDE LIGhT, YOU FACE A hUNDRED TINY WEIGhT LOss ChOICEs. Some are more significant than others, but all of them add up. Over time, your choices shape you. Literally. Nobody expects you to make perfect choices all the time. But if you did, just for 1 day, it might look something like this...

»aM6:45 a.m. Wake up. . . slowly. Frazzled is no way to start your day. “Many people overeat in response to stress,” says Barbara Rolls, Ph.D., professor of nutrition at Penn State University and author of Volumetrics: Feel Full on Fewer Calories. Give yourself a 30-minute buffer in the morning to relax and ease into your day. Spend 15 minutes doing yoga or meditation, or kicking back with the newspaper and a cup of tea. A stress-free morning will help set the tone for the rest of your day.

7:00 a.m. Get milk. In a study of 54 people, those who consumed at least 1,000 mg a day of calcium (about 3 cups of fat-free milk) gained 6 to 7 fewer pounds over 2 years than did those on low-calcium diets.

7:20 a.m. Walk the dog. Anybody who can’t get motivated to walk obviously doesn’t have a dog. Poochie will motivate you plenty when he parks himself beside your bed every morning, yipping and star-ing at you with those...well...puppy-dog eyes.

7:45 a.m. Get flaky. Skip breakfast? Don’t even think about it. “Overweight people skip breakfast more than any other meal,” says Rolls. Have raisin bran or oatmeal; both are high in fiber. “Studies show that when you eat a high-fiber breakfast, you’ll eat 100 to 150 fewer calories over breakfast and lunch,” she says.

8:20 a.m. Walk to work. Even if you drive to work, park several blocks away, then hoof it. Walk 10 minutes to the office every morn-ing (and 10 minutes back to your car every evening), and you’ll burn an extra 20,000 calories per year. That’s more than 5 pounds of flab!

8:30 a.m. step right up. Elevators are for freight and not for you. Walking up two flights per day will burn 1,100 calories per year— another ¹⁄³ pound of fat. Besides, when you take the stairs, it’s impos-sible to get stuck between floors with your boss.

8:35 a.m. Arrange a still life. Place apples, oranges, bananas, or whatever fruit you like on your desk, and vow to eat them all before you leave work. “The single easiest thing people can do every day to lose weight is to eat more fruits and vegetables,” says Kelly Brownell, Ph.D., director of the Yale Center for Eating and Weight Disorders at Yale University.

9:00 a.m. Leave the grounds. Instead of coffee, go for green tea— it has compounds called polyphenols that may increase calorie burn, according to the International Journal of Obesity.

9:20 a.m. Log off. Close your e-mail program, at least for a couple of hours. Have to talk to coworkers? Then go talk to them. “We’re growing fatter, as a society, partly because our everyday activity

R U N N E R s W O R L D . C O M�� R U N N E R ’ s W O R L D 1 0 R E p O R T s ��

has declined due to modern technol-ogy,” says James Hill, Ph.D., director of the Center for Human Nutrition at the University of Colorado Health Sciences Center.

10:15 a.m. Break potty ranks. When nature calls, instinct tells you to make a beeline for the nearest rest room. Ignore instinct for once, and use a more distant rest room—even if it’s on another floor. You’ll burn a few more calories.

10:20 a.m. stay stoked. Snack time is key for runners, says Dan Benardot, Ph.D., R.D., author of Nutrition for Serious Athletes. “Never

let yourself grow hungry,” says Benardot. “Athletes who put them-selves in an energy deficit—even a subtle one—will have lower metabolisms and won’t perform as well.” Have a whole wheat English muffin with a pat of butter. In an Ohio State study, men who ate a little fat in the morning had fewer fat cravings later in the day.

10:30 a.m. have an ice day. Follow that snack with some ice water, and don’t be stingy with the cubes. Your body will burn 31 calo-ries warming a quart of icy water to 98.6˚F.

11:50 a.m. Break a sweat. Researchers have found that people who lose weight and manage to keep it off burn an average of 400 calories per day exercising—equal to about 4 miles of running. However, “how you reach that number isn’t as impor-tant as simply reaching it,” says John Jakicic, Ph.D., assistant professor at Brown University School of Medicine in Providence, Rhode Island. The key is to develop the habit of being active every day, whether that means run-ning, walking, biking, or simply chas-ing your kids around the yard.

»PM1:00 p.m. pack it in. It pays to bring your lunch from home. A recent study found that peo-ple who eat in restaurants six times a week consume 300 more calories a day, on average, than those who prepare their own grub. Start off with

chunky soup (you’ll eat 20 percent less at lunch when you eat chunky soup first, researchers say), then have a small sandwich made with lean meat. (Use mustard instead of mayo, and you’ll save 80 calories a day. Over a year, that’s about 5½ pounds of fat.)

2:30 p.m. Nose around. Take a sniff of that banana on your desk. Because taste and smell are closely linked, it actually will dampen your appetite, says Alan Hirsch, M.D., of the Smell & Taste Research and Treatment Foundation in Chicago.

Green apple and peppermint are also particularly effective scents. “We found that the more frequently you sniff, the more weight you’ll lose,” says Dr. Hirsch.

3:00 p.m. skip the soda. Heading to a long staff meeting? Grab a bottle of water. A 20-oz bottle of soda can pack 250 calories. And if you think that bottle of fruit juice is a lower-cal option, think again: A 17.5-oz bottle of Nantucket Nectars Orange-Mango weighs in at 260 calo-ries. Suck down one of these every workday, and you’ll rack up 1,300 calories a week. You’d have to run a half-marathon to burn that off!

4:30 p.m. zap your snack. It’s been about 3 hours since lunch; time for a bite. Try a veggie-laden slice of leftover pizza—and take the extra 60 seconds to microwave it. “About 90 percent of what we call taste is really smell,” says Dr. Hirsch. “And heating food intensifies its smell.” This is a good thing, because as we noted earlier, smelling your food before you eat it will dampen your appetite. By the way: Blot your hot pizza with a napkin, and you’ll soak up 20 calories’ worth of grease.

5:30 p.m. scan your desk. Did you eat all your fruit today? Good!

6:00 p.m. Go for the grape. Janet from Payroll is retiring, and you want to toast her at the local tavern after work. That’s fine. But watch

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out for sneaky calories: A 4-oz glass of wine has just 85 of them, whereas birdbath-size drinks like daiquiris may have 400 calories or more.

6:20 p.m. skip the smorgasbord. If you must munch at the bar, have some hard pretzels or popcorn—both crunchy, low-calorie foods that sat-isfy. Anything to keep you away from the happy-hour buffet table. When you have more food choices, you eat more, says Megan McCrory, Ph.D., a nutrition researcher at Tufts University.

6:35 p.m. Walk down the aisle. On your way home, swing by the Food Mart and whip out your list (you do have a list, don’t you?). Tip: Buy as much as you can in small packages. You’ll eat more from a huge package than a smaller package of the same

food—up to 44 percent more, according to one study.

6:45 p.m. stare at the Enquirer…...not the Snickers. Some supermar-kets, in a nod to parents, have candy-free checkout aisles. Find one and use it. Even if it means waiting in line behind a cranky 2-year-old.

7:05 p.m. Use counter intelligence.When you put away your groceries, leave your fruit out on a table or coun-tertop. You’re more likely to eat food when it catches your eye.

7:15 p.m. have the surf, hold the turf. A study in the American Journal of Clinical Nutrition found that over-weight people who ate fish every day lost about 20 percent more weight than a fish-free group. Go for varieties rich in omega-3 fatty acids, such as salmon and tuna. Don’t dig into a restaurant-size portion, though. A serving of fish should be about the size of a computer mouse. (Same goes for meat and poultry.)

7:30 p.m. Go for sax and violins. Pop in a jazz or classical CD. Studies show that people listening to relaxing music at mealtime chew more slowly and eat less than people who crank up more frantic tunes. (Save those for your treadmill workouts.)

7:35 p.m. savor the flavor. You’ll enjoy each bite more and eat less, because there’s a lag time between being full and feeling full. “Eating slowly gives your body the

hERE’s WhAT TO TOss IN YOUR CART: Fruits and vegetables. “They’re high in water and fiber, so they fill you up without a lot of calories,” says Barbara Rolls, Ph.D. Broth-based soups. Another filling choice. Lean meats. Calorie for calorie, protein is more filling than carbohydrates or fat.nonfat yogurt. “I spoon some on my breakfast cereal,” says Rolls. “That way the cereal seems more substantial.” Yogurt is also great for making smoothies, another way to fill your belly with relatively few calories. vegetable juice. Unlike soda or fruit juice, vegetable juice (such as V-8) makes you feel full. In one study, men who drank 14 ounces (88 calories) of vegetable juice before lunch ate 136 fewer calories during the meal.

opportunity to signal the brain that you’ve eaten enough,” says Brownell.

8:00 p.m. Fill the sink with suds. Wash your dishes by hand, and you’ll burn about 25 calories.

8:10 p.m. Bag it. Pack your lunch for the following day. Don’t feel guilty about including a few cookies or a small chocolate bar—indulgences are not only allow-able, they’re advisable. Without the occasional treat, your cravings will only intensify until you snap in a moment of weakness.

9:40 p.m. Brush up. Brush your teeth early, even if you’re not ready to turn in. You’ll be less likely to eat again before bed.

10:15 p.m. hit the sack. A chronic lack of sleep may contrib-ute to weight gain, says Pat Kendall, Ph.D., R.D., a food science and human nutrition specialist at Colo-rado State University Cooperative Extension in Fort Collins. “When people stay up later, they tend to eat more,” says Kendall. “Also, when you’re rested, you’re less likely to rely on food to give you energy.” And besides, you have to wake up early tomorrow morning…to do your yoga.

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Women runners have different challenges and desires than men. And over time, as a woman’s body changes, so do her needs. Here’s how to run your best, from adoles-cence through your golden years.

adolescenceRunning is good for teenage girls. Stud-ies show that fit girls tend to do better in school and are less likely to experiment with drugs or sex. One study, done by Cedarhurst, New York, high school stu-dent Karen Lerner, found that girls who run are less likely to feel depressed. “Teenagers have a tough time develop-ing a positive self-image,” explains Mona Shangold, M.D., director of the Center for Women’s Health and Sports Gynecology in Philadelphia. But runners tend to cope

better than sedentary teens. Running also encourages a teen-ager’s bones to absorb calcium, mag-nesium, and other minerals. You can only build bone mass until age 35, when bones reach their peak density. Building dense bones in your youth helps prevent osteoporosis and frac-tures in your senior years. This only works if you pair running with a healthful eating plan that includes adequate calories and cal-cium. If you diet excessively, levels of the hormone estrogen may plummet and stop menstruation, a condition called amenorrhea. “If a woman is deprived of estrogen for 3 or more years,” Dr. Shangold says, “she’ll lose some bone she’ll never regain.” Physicians typically treat amenor-rhea by immediately restoring estro-gen, often with oral contraceptives. This helps reduce bone loss, but it’s no substitute for a healthful diet. Of course, when you’re menstruat-ing regularly, you then have to deal with that other problem: cramping. Once again, running helps by keep-ing estrogen levels steady. If your cramps are so severe that you can’t run, take an over-the-counter medi-cation such as Midol, Pamprin, or Motrin just before and during your period. Follow package directions. Studies show that supplemental calcium and magnesium may also reduce menstrual cramps. Take supplements of 500 mg of calcium and 250 mg of magnesium per day for a week before menstruation. And look for herbal products that combine valerian and either black haw or

cramp bark. (Check with your doctor first if you’re taking any type of pre-scription medication.) Other helpful strategies include sipping chamomile or comfrey tea, practicing yoga or other relaxation techniques, using a heating pad, and taking hot baths. Avoid consuming excess salt, which causes water reten-tion, and eat whole grains, fruits, and vegetables to promote regularity.

MotherhoodIs running during pregnancy wise? Definitely. Research shows that exercise—including running—can be extremely beneficial for both mom and baby. The only questions are how much and how vigorous. Studies show that moderate exercise reduces the risk of serious pregnancy complications such as gestational diabetes and preeclamp-sia, and eases back pain, constipation, and hemorrhoids. Running may also

TO pREvENT AMENORRhEA, FOLLOW ThEsE GUIDELINEs:» Never cut more than 500 calories from

your daily diet. Even a slight drop in calorie consumption can affect estrogen levels. No teenage runner should be eating fewer than 1,500 calories a day.

» If your monthly cycle has become irregular, or if you stop menstruating, see a doctor. If you have a friend who has an eating disorder, encourage her to seek counseling.

» Consume at least 1,000 mg of calcium in your daily diet, the amount in three glasses of low-fat milk. Other calcium-rich foods include sardines, salmon, fortified orange juice, and dark green leafy vegetables. women

special report for


ease your delivery. Still, some experts recommend no more than 30 minutes of aerobic exer-cise a day. James Clapp III, M.D., author of Exercising Through Your Pregnancy, says fit women can safely exercise for an hour. Women who run beyond that are blazing their own trails. Researchers have no evidence that a woman accustomed to taking 2-hour runs can’t safely continue during her pregnancy. But they also have no proof that it’s harmless. How intensely you train depends on your prepregnancy condition. The American College of Obstetricians and Gynecologists several years ago recommended pregnant women keep their heart rate under 140 beats per minute. Obstetricians now realize that a better measure is simply how hard a workout feels. Exert yourself only to the point you consider “some-what hard.” That might be a 7-minute-per-mile pace for a veteran runner or a 10-minute pace for a novice. A good clue: If you feel lightheaded or can’t catch your breath, your brain and body aren’t receiving enough oxy-gen—a sure signal that your baby isn’t either.

Masters RunningJust when you’ve broken into the masters division, and you’re ready to fill up your trophy shelf, your times slow down and you gain a couple of pounds. Could it be menopause? At 40? Technically it’s perimenopause, the 3 to 5 years before their final periods

when most women experience such symptoms as hot flashes and irregular, sometimes heavy, menstrual flow. According to one survey, runners tend to face perimenopause sooner than nonathletes, at around age 46 instead of 51.

RUNNING ThROUGh pREGNANCY AND LACTATION

Interview your doctor. Make sure he or she supports your desire to continue running and is well informed about the effects of exercise on pregnancy.

Eat often. During pregnancy, you’ll need at least 300 calories more per day. (During lactation, you’ll need 400 to 500 extra calories a day.) Snack frequently to maintain sugar levels and prevent morning sickness. If you run in the morning, have a protein snack before bedtime, and leave crackers or other snacks by your bedside to eat as soon as you wake up. Throughout the day, snack frequently on bland foods such as crackers. Antacids and vitamin B6 supplements help some women with morning sickness, but check first with your doctor before trying either remedy.

Cross-train. Improve posture and prevent back pain by doing shoulder shrugs, shoulder-blade pinches, and abdominal tightening. Improve muscle support for your breasts with shoulder rotations and pushups against a wall. Help your legs bear the weight of your growing abdomen by doing standing leg lifts, heel raises, and buttock squeezes.

Combat bladder problems. If you lose bladder control on runs, strengthen your pelvic muscles with Kegel exercises. The next time you urinate,

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stop the flow for a few seconds, then release it again. Once you get used to this stop-and-start sensation, you can practice Kegels anywhere, anytime. Sports gynecologist Patty Kulpa, M.D., of Gig Harbor, Washington, recom-mends two sets of 10 a day.

hydrate copiously. Drink about 2 quarts of water per day during pregnancy and lactation. Down a cup of water before hitting the road, and take water breaks during long runs.

Wear supportive exercise clothing. Over the course of your pregnancy, you’ll need to buy comfortable running shoes that are a half to a full size bigger than

your regular shoe size. To hold your bulging abdomen in place, you may want to try an elastic maternity belt. Or, for the early stages, buy a pair of com-pression shorts or tights a size or two larger than your regular ones. You can use them after delivery until your body returns to its pre-pregnancy size. (Don’t wear them when you’re not running.) Also, switch to a more supportive sports bra. For maternity exercise wear, try one of the following Web sites:

mothers-in-motion.com prenatalcradle.com fitmaternity.com roadrunnersports.com

Listen to your body. Stop exercising immediately if you experience dizzi-ness, fatigue, nausea, pain, bleeding, or contractions. Avoid running in hot weather, especially during the first tri-mester, when neural development can be impeded by excessive heat. Learn the signs of overheating—confusion, dizziness, nausea—and stop running immediately if they appear.

Recover slowly. If you’ve had an uncom-plicated delivery, you can start taking short, easy walks a week afterward. Wait until postpartum bleeding stops before resuming running. Most women can start running within 4 to 6 weeks of a vaginal delivery and 12 weeks of a C-section.

It isn’t clear if running helps allevi-ate the effects of menopause. Less than a quarter of the women surveyed felt that running relieved their symp-toms, though many said it helped them emotionally. Menopause alone might not slow

your pace, but aging usually begins to take its toll around age 40. However, if your times are beginning to slip, you don’t have to sit back and watch. “It’s easy to say, ‘I’m growing older, I can’t run as fast,’” says Joan Ellis, 51, who won the 2000 Boston Marathon


veteran’s division in 3:05:46. “I just had to tell myself that I could do it.”Things you can do:Find help. Hire a coach, or train with younger runners. Pump iron. Hit the weight room two or three times a week. This will improve your muscle strength and bone density. alternate hard and easy days. This rule applies to all runners but espe-cially to masters, who take longer to recover. Limit yourself to one speed session and one tempo run per week, and don’t run more than 50 to 60 miles a week.Consider hormone therapy. Prescription hormone therapy (HT) was once thought of as a panacea for all things that ail women during menopause. However, a recent study found that postmenopausal women may actually increase their heart dis-ease risk by taking HT. So, should you take HT? The answer for most women run-ners is yes, says Lorraine Fitzpatrick, M.D., professor of medicine at the Mayo Clinic in Rochester, Minne-sota. HT shows promise in reducing cholesterol, building bones, and eas-ing menopausal symptoms, says Dr. Fitzpatrick. Ongoing preliminary research shows that the therapy may also benefit brain health, prevent some cancers, and possibly reduce risk of osteoarthritis. Doctors have now learned how to customize the dose and type of hor-mone for patients. That means fewer side effects such as spotting. If you don’t have heart disease, it’s

TIps FOR RUNNING AT AGE 60 AND BEYOND: » If you’re new to running, start off by

walking, then add short jogging intervals. Eventually work up to continuous run-ning. Or simply find the right walking and running mix that works for you.

» Lift weights to slow bone and muscle loss and improve balance. If you’ve never lifted weights before, seek help from a personal trainer who works regu-larly with seniors. Choose a weight you can lift 8 to 10 times without stopping.

» Wear comfortable, supportive running shoes.

» Stop immediately if you experience dizziness, chest pain, nausea, shortness of breath, heart palpitations, or a sharp headache.

probably safe to start HT to counter-act menopausal symptoms, says Dr. Fitzpatrick. Just be sure to assess your personal risks and rewards with your doctor before making a decision.

Mature yearsRunning is truly a fountain of youth. “I always feel good,” says 71-year-old runner Diane Goulett of Minneapo-lis. “I have a few wrinkles, but people are very surprised when I tell them my age.” As you age, your muscles shrink and your bones weaken. That increases the likelihood of falls, fractures, and frailty. And that’s why Goulett strengthens her bones and muscles by working out with weights 3 days a week. Running also lowers your risk of adult-onset diabetes and heart disease, the number one killer of women over 60. And contrary to popular belief, running won’t ruin your knees. Some studies suggest that it might actually help prevent arthritis by pumping nutrients into knee joints. ▲

ALTERNATIvEs TO hORMONE ThERApYTo cool hot flashes» Quit smoking, exercise daily, prac-

tice relaxation and deep breathing techniques, and avoid spicy fare, alcohol, and caffeine.

» Get one or two daily servings of foods rich in isoflavones (roasted soy nuts, soy milk, tofu, lima beans, lentils, and kidney beans). Keep isoflavone intake in the 30- to 50-mg-a-day range, and don’t exceed 100 mg.

» Try black cohosh; use a product that’s standardized, such as Remifemin Menopause.

» Antidepressants known as selec-tive serotonin reuptake inhibitors (SSRIs) are helpful and can also ease anxiety.

To ease vaginal symptoms» Vaginal lubricants, moisturizers, or

an estrogen cream, tablet, or ring. (Not all of their estrogen may be absorbed systemically.)

To curb mood swings» Regular exercise.» Relaxation techniques

(meditation, yoga).

To get to sleep» Yoga and tai chi help you relax. » Prescription sedatives and sleep

aids (use only on an occasional basis).

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Eric zorn, a marathoner and columnist for the Chicago Tribune, says, “having endurance means you won’t quit when your body or your own laziness tells you to quit.” We can quibble over the exact definition of endurance, but one thing remains clear: ENDURANCE Is ThE ABILITY TO RUN FARThER. NOT FAsTER. JUsT FARThER.

doUBLeYoUrendUranCeSound improbable? It isn’t—thanks to our customized, day-by-day training schedule. Come on, let’s get started!

We all know what speed is. It’s what every runner has—every runner, it seems, but you. The truth is, you’re either born fast or slow, and it’s pretty tough to make a dent in that genetic hardware, no matter how many sets of 400s you do. (Of course, this doesn’t stop us from trying!) Endurance is another matter. Regardless of our fitness level or run-ning ability, all of us can increase our endurance. And the great thing is, you can do this in a relatively short amount of time. How short? Eight weeks. Find out how.

Why Is Endurance Important?Your long run—whether it’s a 3-, 6-, or 10-miler—might be fine for you right now. But nearly everyone would like to be able to run farther. If you can dou-ble the length of your long run, you’ll gain all sorts of benefits. Here’s what greater endurance can do for you: » Improve race times. Plenty of stud-

ies have shown that runners who have greater endurance not only can run farther—duh—but they also can race faster. As your aerobic threshold increases, it simultane-ously bumps up your anaerobic threshold. Your anaerobic thresh-old, which is the pace at which your running becomes uncomfortable, dictates your race performance.

» Build muscular strength. Endur-ance training builds just about every important muscle associated with running. Running longer will strengthen your heart as well as all your leg muscles. Once you’ve

increased your strength, going lon-ger will become easier and easier.

» Strengthen your mind. At first, pushing your boundaries of endurance won’t be easy. It’s not supposed to be. But forcing your mind and body to run longer will result in greater confidence and tenacity. It will teach you to finish a tough task despite your own protests.

» Burn more calories. Running far-ther means that you’ll burn fat lon-ger, lose more weight, and maintain your ideal weight better. You burn approximately 100 calories for each mile you run. So if you double your long run from 6 to 12 miles, you burn an additional 600 calories.

» Boost aerobic efficiency. Slow endurance runs actually build more capillaries in your muscles. Because you’ll have more pathways to trans-port oxygen to your muscles, they can work longer without becoming fatigued. Increased oxygen delivery helps you recover from hard work-outs. Soon, a run that used to take several days to recover from might only take a day or two.

» Make you more productive. On the job, you might be pleasantly surprised to find that you’ll handle stress better and maybe even start a project that you once thought impossible. A long run teaches you how to complete a task despite men-tal or physical fatigue. “The lessons learned from endurance training can definitely be translated to your life beyond running,” says Eric Zorn, a marathoner and Chicago Tribune columnist.

distancegoing

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by Dave kuehls


Building EnduranceOkay, now you know the benefits of increasing your endurance. So how can you do it? This is where patience comes in. There are no shortcuts to running lon-ger. You can’t go from a 3-mile run to a 20-miler in a week. The key word to think about is “build.” You’re building endurance, and that takes a little time. We recommend that you take at least 8 weeks to double your current endurance threshold, whether it be 3 miles, 6 miles, or 10 miles.

The Keys to Endurance RunsKeep the following in mind when you’re increasing your endurance.Just do it. “The best way to build endur-ance for running is to run,” says Gayle Barron, 1978 Boston Marathon winner. Cross-training—cycling, swimming, cross-country skiing, vigorous hiking, or even a long walk—can help when your legs need a break. But to build endur-ance for running, you must run. Run slowly. “Many runners who want to run longer make the mistake of running too fast,” says top masters runner Cheryl Sheremeta. “That can lead to injury, fatigue, and slow recov-ery from long runs.” It also can make long runs too darned tough. So what’s the right pace? Try run-ning at a pace at which you can easily carry on a conversation without gasp-ing for breath. If you’re having trouble talking, slow down. Your endurance-run pace should be 30 to 60 seconds per mile slower than your normal weekday pace. If that’s too fast, ease up even more.

Run with someone. “The mental part of the long run is tougher than the physical part,” says former top mara-thoner Dan Held. “Having a partner makes it much easier mentally.” If you can’t find a compatible friend to run the entire distance, ask someone to run the last half with you—the tough-est part of the long run. Your running partner can also help gauge “conver-sation pace.” Run relaxed. It helps to run in a pleas-ant and traffic-free place, such as in a park or on a trail. If you must run on the pavement, try to find a lightly traveled road with few traffic lights so you don’t have to stop often. Never attempt an endurance run on a track (way too boring) or anywhere you

have to run numerous short loops.Eat well. You need to fuel your body for those endurance runs, and not with candy bars, chips, and sodas. Healthful carbohydrates, protein, and a little bit of fat will not only help you increase your endurance; they’ll help you recover from your long run.Drink up. A dehydrated body won’t be motivated to run, won’t run well, and won’t recover well. We recommend at least eight 8-oz glasses of water per day, and probably double that if you’re running long on a hot day. On these longer runs, you’ll also need to hydrate with a sports drink. Choose routes with water fountains along the way, carry your own sports drink, or cache water bottles on all runs longer than 6 miles. You’ll also need cool water or a sports drink when you fin-ish your run.Be consistent. “Consistency is the key to any endurance-building program,” says Held. The best way to boost your endurance is to have a schedule and stick with it. Count on doing an endurance run every weekend. If you make the long run habitual, it won’t seem as daunting.Be confident. You’ll be running far-ther than ever before, so it’s natural to question whether you can finish or not. But success will breed confi-dence. Your mileage increases will be gradual every step of the way. Your body will adapt. As the days and weeks pass, you will, in turn, become stronger. You can do it. Believe!

“IT’s ThE ABILITY TO hANG IN ThERE,” says Gayle Barron of Atlanta, who had enough endurance to win the Boston Marathon in 1978. These days, she’s the founder and director of the Georgia pacific/Team spirit training program and coaches plenty of recreational runners. “ENDURANCE MEANs YOU CAN GO ThE DIsTANCE.”

(going the distance)

>>goingfrom3to6milesThis endurance program is for runners who can run 3 miles at a time and want to increase their long runs to 6 miles. (note: Long runs are on Saturdays in order to reserve Sundays for brisk walks. These will speed recovery, yet also condition your body.)

WEEK MonDay TuESDay WEDnESDay ThuRSDay FRIDay SaTuRDay SunDay

1 Rest 3 miles 2 miles 3 miles Rest 3 miles Walk 30–60 minutes








>>From6to12milesThis program is for runners who can run 6 miles and want to double their long runs to 12 miles. (note: Cross-training can be 20 to 30 minutes of cycling, swimming, or exercise on a stationary bike, elliptical trainer, or stairclimber.)


1 3 miles or cross-train 4 miles 3 miles 4 miles Rest 3 miles or cross-train 6 miles








>>From10to20milesThis program is for runners who can run 10 miles and want to be able to run 20-milers.


1 Rest 5 to 6 miles 3 to 5 hill repeats 3 to 4 miles Rest 5 to 6 miles 10 miles








3doUBLe–YoUr–endUranCePrograms

(going the distance)

R U N N E R ’ s W O R L D 1 0 R E p O R T s R U N N E R ’ s W O R L D 1 0 R E p O R T s ��


Surrounded by giant, autographed photos of the great ones—Roger Bannister to Carl Lewis, Grete Waitz to Joan Samuelson—the editors of Runner’s World gathered to brainstorm the reasons they love to run. Here, we share some of the list in the hopes that you will be as inspired and motivated by these thoughts as they are. There’s never been a better time to let running help you affirm the key values in your life.

WeLoVerUnningBeCaUse:

1 IT MaKES you FEEL BETTER EvERy Day.

We’re not talking about beating depres-sion here. Or heart disease. Or diabetes. Or any of the other illnesses that running can stave off. (See “Good Health” on

page 62.) We’re talking about the fact that you always feel better after a run. And that’s powerful medicine.

2 you Don’T nEED an InSTRuCTIon ManuaL.

If you can walk, you can run. If you run a little bit more, you can enter a 5-K. A little more, and you’re headed for a half-marathon. Easy as that. Sure, we publish hundreds of articles and books about running. All use-ful stuff. But you know what we like best about running? It’s so blessedly simple.

3 IT’S ThE WoRLD’S BEST WEIGhT LoSS ExERCISE.

Period. End of discussion. Every single weight loss expert advises two things: exercise and sound nutrition. Running is the king of the calorie-burning exercises, and it’s easy to do, any time, any place, any season. Bonus: When you begin to exercise regularly, you eat fewer harmful fats and more of the recommended nutrients, according to a recent 7-year, 10,000-person study.

4 you Can Run ERRanDS WhILE you’RE RunnInG (anD ExERCISE ThE DoG, Too).

We know someone who returns vid-eos to Blockbuster and books to the library on an every-other-day jaunt that also takes her to the post office for pickups and deliveries. And every dog owner we know takes Bruiser to the park for frequent romps.

5 RunnInG GIvES you MoRE EnERGy.

This is one of our favorites and one of the more difficult to explain. We call it the “energy paradox,” because most people assume that running tires you out. Which seems a logical assump-tion. But it’s wrong. In fact, runners report having more energy than non-exercisers.

6 RunnInG GIvES you a QuIET, REFLECTIvE TIME To Say youR PRayERS anD GIvE ThanKS.

We hear this all the time from Runner’s World readers. For every proponent of social running, there’s someone else who favors “time out” to be alone with his or her thoughts. We see no reason to pick sides. We think that both solo running and group run-ning are great activities.

7 RunnInG hELPS you REaCh CREaTIvE BREaKThRouGhS.

Writers, musicians, artists, CEOs, software engineers, and many others use running to solve mental blocks and make must-do-it-today decisions. Wrote prolific author Joyce Carol Oates in the New York Times: “Run-ning! If there’s any activity happier, more exhilarating, more nourishing to the imagination, I can’t think what it might be.”

8 RunnInG IS a FaMILy aFFaIR.

Many races have events for everyone in the family, ranging from a Diaper Dash to a 5-K race to a walk event. It’s easy to plan an exercise activity for the

whyrun

runnerslove to


whole family. The smallest tyke can clamber into his baby stroller, fit par-ents and grandparents can take turns pushing, and Junior can follow along on his new two-wheeler.

9 RunnInG InCREaSES youR aPPRECIaTIon FoR ThE EnvIRonMEnT.

You crave fresh, clean air when you run. You long for soft trails, towering trees, pure water. You have plenty of time to ponder the big questions. You resolve: Save the Earth. It’s a lovely place.

10 IT’S a GREaT Way To ExPLoRE nEW PLaCES— CITIES oR WILDERnESS.

We know lots of runners who go out for a run as soon as they arrive in a distant city. This energizes you after a long drive or flight, helps reset your biological clock to the new time zone, and gives you a great way to get ori-ented to the city’s basic layout. Same goes for a country trail.

GOOD hEALThWe love running because regular exercise such as running has been proven to lower the risk of: 1. Anxiety attacks 2. Arthritis disability 3. Blood clots 4. Breast cancer 5. Cognitive disabilities from aging 6. Colon cancer 7. Daily-life disabilities 8. Depression 9. Diabetes 10. Erectile dysfunction 11. Gallstones 12. Heart disease 13. High blood pressure 14. Hospital visits 15. Immunity impairment 16. Mortality 17. Obesity 18. Osteoporosis 19. Ovarian cancer 20. Pancreatic cancer 21. Prostate cancer and

stomach cancer in men 22. Sleep disorders 23. Stroke 24. Testosterone impairment in men

Let us know your thoughts on this booklet.

Please write to: Premiums Editor Runner’s World 10 Reports c/o Rodale Inc. 33 East Minor Street Emmaus, PA 18098-0099

(WhY rUnners LoVe to rUn )

r

200843401Revised 4/07Printed in USA

00DZ

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