Today is a run day for me but I'm home sick in bed....what to do?
I had a fever last night and believe that if you have a fever you skip a workout.
Here's another quick rule I've also heard:
Above/Below The Neck Rule
When
deciding whether you should run with a cold, use the above/below the neck rule.
If your symptoms are above the neck, (runny nose, sneezing, sore throat) then,
yes, you can run. Just take it easy and don't do any intense workouts. Be sure
to be aware of any symptoms such as dizziness, nausea or profuse sweating. You
should stop running if any of these symptoms occur.
If your
symptoms are below the neck (chest congestion, intense coughing, vomiting,
diarrhea), let your illness run its course before you start running again.
Running under those conditions increases dehydration and may cause more serious
issues. You also should never run if you have a high fever. And if your doctor
advises you not to run, definitely listen to him or her.
Will I go for my run? Yet to be decided...Probably. Hell, I ran 7 miles the other day after eating a cupcake from Mr. Cupcake (not something I'd advise doing-The run after the cupcake that is....the cupcake was an amazing idea! ha ha)
What do you do if you do miss a training run?
Some say take the missed day as a rest day and run on a rest day.
If it's a long run day of training you missed you will want to make those miles up somewhere in your week because as weeks go on mileage increases and you need to prepare your body. Try making a shorter run (or 2) longer or flip a short run with the missed long run. *Be mindful of giving your body enough rest.
If you aren't in training (like me today) it's okay to miss a day..Rest-it's good for your body!
Do NOT double up on runs if you miss a training day!
Remember to allow your body time to adjust after missing a run....start off slow (especially if you missed a run for illness or injury)
Healthy Running Tips
On the topic of staying healthy here are some interesting tips I found online...keep in mind I'm only sharing what I read-some I agree with and have tried and some I plan to try/were just in this article from the contributing "experts." running tips source
Don’t Run On Empty
To
prepare for daily runs, even for distances of 5 miles or so, you'll probably
feel better if you eat something before you go out. What you have, and how
much, depends in part on the time of day when you run. I'm a morning runner,
and so most of the time I have a banana, and I confess that I do sometimes eat
something sugary if it's available. I have a sweet tooth, and I know a piece or
two of Halloween candy won't bother me on a short run.
Before
my long training runs, I like to squirt some honey on the banana for extra
quick energy. Bananas have long been a favorite of endurance athletes because
they digest easily and provide potassium for your hard-working muscles. And the
honey provides sugar and carbs for quick energy and nice flavor.
Try
some different snacks during your training runs to see what makes you feel the
most energetic. If caffeine disagrees with you, avoid it, or introduce
caffeinated gels or drinks gradually.
Don’t Forget Your Beta Carotene
Although
it has not been widely studied, evidence suggests that beta carotene may
enhance athletic performance. Runner's World has published several stories
about recommended foods for runners, and most of those stories include a few
beta carotene-rich foods. They can't hurt and beta carotene is good for you
from a nutritional standpoint, even if it doesn't shave minutes off your
marathon time.
Pumpkin
is a great source of beta carotene, and you can find many pumpkin-filled foods
to enjoy in the fall when you're training for a fall marathon. Carrots and
papaya are other good sources (think orange), so carrot cake and carrot muffins
count, too. Quick breads and muffins, especially if they are made in part with
whole-wheat flour, are a great snack for runners while marathon training or at
any time, but add the carrot or pumpkin and the nutritional payoff is even
bigger. If you like to cook, quick breads and muffins are easy to make and most
cookbooks and websites have a variety of recipes, depending on your personal
taste. Not a cook? Look for pumpkin items at your favorite bakery.
Asparagus
I
always know that right after the Boston marathon I can start looking forward to
asparagus season. Asparagus is a great source of vitamins, fiber, and other
good things runners need.
Some
tips on asparagus:
-Look
for firm stalks, ideally kept with their bottom ends in water.
-Keep
asparagus in the crisper drawer of your fridge, and it is good for a solid
week.
-Ways
to enjoy asparagus: cut stalks into bite-sized pieces for steaming, or saute in
olive oil. Or, the small, tenderest stalks are great raw, in your favorite
vegetable dip or sprinkled with a little pepper.
Eating On The Run
Some
studies have shown that honey is just as effective as gel in providing energy
during endurance events, but since it's not well packaged for carrying on the
run, the preference is energy gel. During long training runs, which I define as
more than 13 miles, I usually carry 1-2 gel packets with me, but I know some
runners who go through 3-4 gel packs on a 16-20 mile run. Take more with you
than you think you'll need. You can save the unopened packs for the next run.
When
I ran my first marathon, energy bars and gels were in their infancy, and all I
consumed during my first marathon was water every 5 miles or so. But research
has shown, and my experience agrees, that eating something during the marathon
can help stave off muscle cramps and give you a boost of energy. Of course, if
you haven't trained well, don't expect 10 packs of gel to save you from
fatigue, but strategically slurping one or two, especially in the first half of
the marathon, before you think you need them, has helped me in many marathons.
Cinnamon
Add
some extra spice to your holiday cooking, and your running will reap the
benefits.
Believe
it or not, cinnamon is good for runners in several ways. First, it promotes
blood circulation, which means more oxygen to your running muscles.
Second,
cinnamon's anti-inflammatory properties can help reduce post-workout stiffness.
Some
easy ways to add cinnamon to your diet:
-Sprinkle
it on oatmeal.
-Sprinkle
it on your toast or bagel.
-Sprinkle
it on yogurt or add to a fruit smoothie.
-Are
you a baker? Add extra cinnamon to recipes for pie, cookies, or other treats
that call for it.
Energy Drink vs.
Water
Many
marathoners prefer to replace lost nutrients during long runs and marathons by
consuming energy drinks such as Gatorade, Excel, or other products. These
drinks provide the same benefits as energy bars or gels. But a gel is more
concentrated, and you may have to drink more of an energy drink to get the same
amount of nutrients as you would get from a slurp of gel. But as with other
marathon day activities, don't drink something during the marathon that you
haven't tried during training. Many marathons offer lesser-known brands of
sports drinks, rather than a big name like Gatorade. The formulas for these
drinks are similar, but not identical, and just because you like Gatorade on
your training runs, doesn't mean that the unfamiliar sports drink available at
the marathon water stop will agree with you.
You
can have both gel and sports drinks; there's no rule against that. But be sure
to consume some liquid along with the energy gel to promote the absorption of
the nutrients into your body. I do recommend drinking some type of sports drink
after a very long run (16-20 miles) to help replenish lost nutrients
immediately. In my experience, a post-run sports drink tastes good and makes me
feel better after a long run, and that's enough of a reason to try it.
Once
upon a time, there were no energy bars and gels. My father ran a marathon in
1980 and recalls carrying lime slices tucked into his headband. Today, you can
choose from an array of brands and flavors of energy bars and gels. The gels
may not be as tasty as the bars, but they are easier to slurp down and chase
with water a water stop during a marathon, rather then trying to chew
something. Besides, an energy bar can freeze solid on winter training runs and
you don't need to spend your time (and energy) gnawing at a frozen bar. That
said, many of the energy bars make great snacks, especially if you're looking
for something in the afternoon to see you through a late-day workout.
Which
bar or gel is the best for marathons? The best one is the one that agrees with
your stomach, and comes in a flavor that you like. Honestly, we aren't eating
these things because they are delicious, we're eating them for the nutrition
replacement. But the flavors of energy bars and gels continue to improve, so
try different flavors and brands on long runs to see what suits your stomach.
My personal favorite is Power Gel, in either the chocolate or tangerine flavors
(both have caffeine).
Read
the labels on bars and gels. Some contain caffeine, some even contain “double
caffeine” and some have no caffeine. Although caffeine has been shown to have
some benefits for endurance athletes, some people are sensitive to it, and if
you don't regularly consume caffeine, you may want to try a caffeine-free gel
or bar first.
Hydration
You
may have heard about runners dying from hyponatremia (excessive hydration), but
that doesn't mean you should go to the other extreme and not drink enough
water. Even in cold weather, if you are running much more than 10-12 miles, be
sure to have at least a few sips of water a few times during the run. Cold air,
especially wind, is dehydrating, and you will get thirsty during a 16-20 mile
run, even if it's only 20 degrees outside.
Remember
that most energy gels and bars need to be eaten with some water to help the
nutrients get into the bloodstream and do you some good. The amount of water
you drink is individual, and as you do longer runs, try drinking 1/2 cup of
water every 4-8 miles. If it's hot, you will need more, if it's cold, you'll
need less, but everyone's hydration needs are different and it's important to
experiment during training so you know what works for marathon day. There are
formulas to calculate how much you should drink based on weighing yourself
before and after workouts, but I find that listening to your body, plus some
trial and error, works just as well, especially because the weather will have a
significant impact on your hydration needs.
Indulgences
I
am a devout runner, but I also have a huge sweet tooth, and I have great
respect for the late chef and food-lover Julia Child, who advocated moderate
amounts of “real food” such as real butter, and exhorted people to enjoy their
food. “Fat gives things flavor,” she reportedly said. Of course, people with
specific health and food issues need to be mindful of those issues, and if you
are on a weight-loss diet different rules apply, but this is a marathon
training book, not a diet book. In fact, with all the energy you're expending,
it's OK to indulge in pretty much anything you like, with a dash of common
sense.
You
don't need to make a habit out of eating a whole pint of ice cream daily, but
in my experience most runners, especially marathoners, can splurge on weekends
and it won't show up on the scale. Some of your favorite things may have little
or no nutritional value, so keep those things to a minimum and don't neglect
the genuinely healthy food. I tend to indulge in dessert and peanut butter. By
contrast, one of my training partners, who shall remain anonymous, likes to
indulge in a trip to KFC periodically for a bucket of chicken and biscuits.
Disclaimer:
I am not a professional nutritionist, but it's ok to enjoy a drink or dessert.
If you over-indulge, forgive yourself and go for a nice run the next day.
Carb Loading: Not
Just For Marathon Day
The
principle of loading up on carbohydrates the night before a marathon is a good
one in theory, but it's important not to get carried away. I recommend having a
high-carbohydrate meal, such as pasta or pizza (I usually have pizza) the night
before your weekly long training runs. A high-carb dinner will stay with you
through the run the next morning. If you do your long runs in the afternoon or
evening, have a high-carb snack, such as a bagel or leftover pizza (if there is
any) a few hours before you run.
Experiment
with different foods now and then, or see how you feel if you go out to dinner
the night before a long training run and have something unusual. If you know
what makes you feel energized but not bloated or sluggish because you've eaten
it before your long runs, you can eat that same thing, or something similar,
the night before the marathon.
During
the week prior to the marathon, eat as you normally do. It's not really
necessary to load up on pasta 3 days before the marathon, because it will be out
of your system. Also, since you will be running much less than usual during the
last week before the race, eating as usual will create some carbo-loading by
default because you aren't burning as many carbohydrates by running.
Tomato Tips
If
your tomato plants are thriving, or if you have access to a local farm stand,
don't miss out on fresh summer tomatoes.
Tomatoes
are great sources of nutrition for runners and anyone else. Some ideas for
enjoying fresh tomatoes:
-Straight:
Just wash, slice, sprinkle with a little salt and pepper, and enjoy.
-BLT:
The classic bacon, lettuce and tomato sandwich is classic for a reason. Note:
Toast your bread to better support the juicy tomatoes. Not a bacon eater? A
lettuce and tomato sandwich in summer is equally good. Add a slice of cheese
for some protein.
-Pasta:
Instead of spaghetti sauce from a jar, slather your summertime spaghetti with
chopped tomatoes and parmesan cheese. Add some basil for effect.
Seasonal Fruit
Summer
is a great time to seek out fresh, local produce. It's great for runners'
nutrition, and for everyone. Buying local produce means that you are not only
supporting local businesses, but you are getting fresher food that hasn't had
to travel across the country.
I
try to eat as much fresh produce as I can in the summer, and I wish I had room
to freeze more, but I always freeze some blueberries and zucchini.
If
you are ambitious, and you have the freezer space, buy extra squash, peaches,
berries, or whatever you like best, and freeze it.
When
the midwinter blues set in, pull out some of those frozen blueberries for a
smoothie, make a fresh peach cobbler in January, or toss some grated zucchini
into an omelette or add it to lasagna.
Vegetarian
Marathoners: Know Your Proteins
If
you're a vegetarian training for a marathon, be sure to read up on your
alternative proteins, because protein is important for muscle maintenance and
recovery (see Protein Power tip). Vitamins and supplements won't hurt, but
don't depend on them. Most nutritionists agree that it's best not to rely on
vitamins or nutritional supplements at the expense of real food, because there
are components of foods that interact with each other in ways we don't fully
understand.
From
a marathon training perspective, the most important thing is to eat enough, and
try to eat a variety of foods. As you increase your mileage, you may find
yourself craving more protein, whether it is peanut butter or something else,
so have some! Your muscles will thank you. Runner's World is a great nutrition
information resource for runners, and includes vegetarian recipes and snacks
that appeal to non-vegetarians, too.
Protein Power
Protein
is essential for distance running (and for good health in general), but use
common sense and don't abandon carbohydrates and fats in favor of a
high-protein diet. Nutritionist Liz Applegate, Ph.D., a regular contributor to
Runner's World magazine, has a sensible approach to nutrition. She suggests
that runners consume about 15 percent of their daily calories as protein, which
is about half the amount of protein suggested by high-protein diets. Most
marathoners will burn carbohydrates and fats first during long runs, but after
an hour or so of running your body will be looking for another energy source
and will start burning protein, so you do need it in your diet. If you're a
vegetarian, know your alternative protein sources. Protein is essential to muscle
recovery as well, so it's not only tasty, but healthy, to indulge that
post-workout craving for peanut butter, or a hamburger, or your favorite
protein to help your muscles refuel and prepare for the next workout.
Balance Your
Nutrition
Carbohydrates
are the fuel that our muscles burn, so it stands to reason that active people
need more carbohydrates than sedentary people. A low-carb diet is simply not a
good idea for an athlete.
In
general, runners should get about 50% - 65% of their calories from
carbohydrates, about 15% - 20% from protein, and no more than 30% from fats. As
much of the fat as possible should come from healthy sources such as fish and
nuts.
Top Runner’s Snacks
As
a runner, you can get away with eating some junk food… but an empty calorie is
an empty calorie. Your body runs best of quality fuel, so the next time hunger
strikes, consider one of these snacks instead of chips or a fast food burger:
• Bagel with peanut butter. Carbs, quality protein and heart-healthy fats.
What's not to like?
• Plain yogurt with fresh fruit. Live cultures and fiber are good for the
digestive system.
• Homemade trail mix. This'll satisfy your sweet tooth. Make it with unsalted
nuts, and there's no sodium penalty.
• Banana. Quality carbs – and the potassium helps prevent cramps. Add a peanut
butter for protein.
• Soy smoothie. Vanilla soy milk, your favorite fresh fruit, ice and a dash of
honey, all in a blender.
How Many Calories
Do You Need?
Many
runners are concerned with their weight. After all, extra pounds are tough to
carry on a five-mile run. This concern can lead to under-eating, which isn't
any healthier than over-eating. To find the approximate number of calories you
need daily, use the following three-step calculation. (Note: This is to
maintain body weight.)
Step
1: Determine your Resting Metabolic Rate (RMR). This is simple: multiply your
body weight by ten. If you weigh 150 pounds, 150 x 10 = 1500. So, your RMR is
1500.
Step
2: Determine your overall activity level. If you're very active, add 60% - 80%
to your RMR. If you're moderately active, add 40% - 60%. And if you're
generally sedentary, add 20% - 40%. We'll say our 150-pound runner is
moderately active, and use the middle of the range. So 1500 + (1500 x 50%) =
1500 + 750, or 2250.
Step
3: Add your “workout calories.” Figure 100 calories per mile run - this just is
an approximation. If our subject runs four miles a day… 4 x 100 = 400, and 2250
+ 400 = 2650.
So,
our hypothetical 150-pound runner needs about 2650 calories per day.
Refueling On The
Run
A
wide variety of energy bars, endurance drinks, and gels are available to
provide quick energy, hydration, electrolyte replacement and more. Here's a
quick rundown:
• Energy bars. Originally, most of these bars merely contained high
concentrations of easily processed carbohydrates. Today, many bars also contain
decent amounts of protein as well, which has been shown to reduce recovery time
after hard workouts.
• Drinks. Various formulations are available. Some are designed to improve
hydration and electrolyte replacement. Others contain easily absorbed
carbohydrates to provide extra fuel during a workout. And some are designed to
optimize recovery with a blend of carbohydrates and protein.
• Gels. As with drinks, a variety of gels are available. Some simply provide
plenty of easily absorbed carbohydrates for energy. Others add electrolytes to
the mix. Still others combine carbohydrates with protein. One brand even adds
herbs and antioxidants to its formula.
Vitamins Can Fill
Nutritional Gaps
Depleted
soil, processing and cooking can result in foods that simply lack the
nourishment our bodies need. And with so many of us on the go, nutrition can
fall by the wayside.
That's
why some doctors recommend multi-vitamin/mineral supplements and why many
people choose to take them. And if the general population needs supplements,
where does that leave athletes, who put much greater demands on their bodies? A
good multi-vitamin/mineral supplement may be an inexpensive way to help ensure
that your body has the nutrients it needs to fuel your performance. In my
personal opinion, if you eat reasonably well most of the time, you probably
don't need a vitamin. That said, I do keep a bag of Halls Vitamin C drops in my
desk at work, and I usually have one per day during the work week. Likewise, I
usually have one of those chewy chocolate calcium supplements (Viactiv) each
day during the work week, because I think there's enough evidence to suggest
that you really can't go overboard on calcium and vitamin D.
If
you are looking for a general multivitamin, try something like Centrum. But be
sure to tell your doctor at each visit if you are taking a multivitamin or any
other supplement because there may be potentially adverse interactions with
prescription medications.
Many
runners wonder whether caffeine can help or hurt while training for a race.
Caffeine has a diuretic effect, which can cause dehydration, and there are a
few things to consider when taking caffeine during your training.
1.
If you're a daily caffeine drinker, it's advised that you continue to drink
caffeine as you normally would to avoid any difference in your body's mental
and physical performance.
2.
Caffeine stimulates the brain and is known to help athletes train better and
harder because of the natural effects of caffeine.
3.
If you're not a regular caffeine drinker, don't assume that caffeine will give
you an extra boost of energy or increase your performance. Caffeine can have
varying effects on people who are not regular takers, including nausea and
nervousness.
Should You Graze?
Runners
take in – and burn – a lot more calories than their sedentary kin. And most of
those calories come from carbohydrates. But here's the rub: Your body can only
use so many carbs at any given time… and the excess is converted to fat.
For
this reason – and to keep their blood sugar levels more stable – some runners
and other athletes “graze.” That is, they eat smaller, more frequent meals and
snacks.
Nutritionists
who advocate grazing usually suggest five or six small meals spaced throughout
the day. But remember to keep your portions smaller when you're eating more
frequent meals!
Get More From
Salad: Mix It Up
Are
you making salad with one type of lettuce? Although green is always good,
mixing several types of greens in your salad is even better. If you are making
salad for a family of four, or if you just really like salad, buy bunches of
several different greens, such as romaine, radicchio, curly endive, kale, and
spinach, and you'll probably use them before they get wilted.
If
you are planning meals for just one or two people, there has been a vast
improvement in the quality of packaged mixed green salads available in the
produce departments of most grocery stores. Look for the organic varieties;
they are less likely to have any type of preservatives that might cause
digestive troubles. But do pay attention to the expiration date--and try to eat
these salads within a week of purchase.
Potassium
Potassium
is an important part of any runner's nutrition plan, and if you experience
cramps in your legs, that might be a sign that you aren't getting enough.
Dehydration also can cause cramping, so drink plenty of water, even during the
winter months.
But
as for your diet, include these tasty sources of potassium:
-Bananas:
If you don't like them plain, try making a smoothie or milkshake.
-Prunes:
Now known as "dried plums" on most packages, don't knock them until
you have tried them. They are easy to take traveling, don't spoil, and taste
good.
-Potatoes:
Potatoes have gotten some nutritional flack lately, but they are excellent
sources of potassium, and they are relatively low in fat and calories. I say
that French fries as well, just don't make a habit of getting your potassium
that way!
Blueberries
It's
blueberry season, and that's great for runners. Blueberries are full of
antioxidants, and they taste fantastic. Another great thing about blueberries
is that they freeze wonderfully. Yes, you can buy frozen blueberries at the
grocery store in January, but fresh ones just taste better, and freezing them
is simple. Use 32-ounce plastic yogurt containers (or other plastic containers
of you choice, but I always have yogurt containers on hand), fill them with
berries, and freeze them. You can wash the berries before you freeze them, or
freeze them unwashed, but just remember to wash them before eating or baking
with them when you pull them out of the freezer.
