Myths About Distance Running. Editor’s Note: This is a guest post from Jason Fitzgerald, a USA Track & Field certified coach. Hey Skinny, looks like it’s time for some push- ups! Getting your personal trainer certification is hard. Choosing which certification program to go with is sometimes even harder! With thousands of programs to choose. How to decrease your risk of injury and improve your speed by adopting the optimal running turnover of 180 steps per minute. So, you live on pasta and bagels right? Running isn’t a real sport! After more than 1. I’ve heard every insult and misconception that exists about the sport of distance running. Some are true (yes, our shorts are short), but most are false. Running has a bad reputation that seems to be exaggerated by some fitness circles that don’t understand the right way to train for road races like the 5k, 1. Indeed, running is a one- dimensional form of exercise that has the potential to create specific weaknesses or imbalances. Flash back about 4. The conventional wisdom insists that marathoners are doing the same today. If we look even further back in history – back to the 1. Roger Bannister became the first man in history to run a sub- 4: 0. Instead of high mileage and sparse speed workouts, runners favored low mileage and high intensity. Track intervals were so common that they comprised almost every training session! This training style resembled the popular HIIT (High Intensity Interval Training) or Tabata workouts of today. As our understanding of training theory, physiology, and exercise science has matured over the decades, the training of today now takes a more balanced approach than both the 1. And in turn, modern runners are more well- rounded and athletic than their predecessors. What elite runners eat to get the most out of their training and racing is not a secret. Here is a typical diet and how you can make it fit your training.
The dramatic improvement in world records as varied as the mile and the marathon is a testament to today’s state- of- the- art training. Runners don’t just jog slow miles and eat platefuls of spaghetti. Nor do we shy away from lifting weights, sprinting, and working on coordination. In fact, these are skills necessary to successful distance running. These skills allowed me to (somewhat surprisingly) win the 2. Maryland Warrior Dash, beating nearly 1. Cross. Fitters, Parkour athletes, and runners. Today I’ll dispel the popular misconceptions about runners, running, and the sport’s effect on your health. By the end of this article I hope you’ll be lacing up your running shoes and pulling on your short shorts (well, one step at a time). MYTH #1: Running Decreases Muscle Mass. This myth is actually partly true – but for the majority of men there’s no need to worry. If you’re particularly bulky and don’t practice any aerobic exercises like swimming, cycling, or even hiking, then starting to run can slim you down. However, running doesn’t “eat muscle” or break it down as fuel. To get to that level of catabolic activity, you’ll need to combine a diet almost entirely void of protein with a high mileage, high intensity running schedule. Like any extreme form of exercise, that combination will certainly reduce your overall muscle mass. A more realistic running program – say an introductory marathon training plan – will instead just prevent additional muscle gain. Your weight will stay about the same and muscle mass can easily be maintained by most men who are doing complementary strength workouts. The elephant in the room, of course, is the image of an elite distance runner who weighs 1. With thin legs and even thinner arms, how can I say that their running doesn’t make them so scrawny? Simple: running doesn’t make them look that way, their genetics do. Elite runners are often natural ectomorphs with a slight build, an incredibly low body fat percentage, and a tendency of staying skinny. This body type is one of the pieces that make them so damn fast. Ultimately, running will only reduce your muscle size if you stop lifting and start running significant mileage. Most men will find it rather easy to train for a road race without sacrificing their biceps. Plus, running is only going to help define those washboard abs. Myth #2: Running Requires No Skill. Just put one foot in front of the other, right? Wrong. Running is a skill- sport. There’s no question about it. Training consistently over weeks and months without injury takes coordination, strength, and athleticism. Indeed, this study shows that running economy (i. When you consider that running is actually a highly coordinated series of one- legged hops, the importance of learning the proper way to run is underscored. Without a basic understanding of good running form, you’ll not only be slower but your risk of an injury caused by overuse will skyrocket. So what are the fundamental aspects of running form that will help you be a more skilled runner? Stick to the basics: Increase your cadence to roughly 1. Land with your foot underneath your body, as opposed to “reaching” out with your foot and over- striding (this strategy will also reduce heel- striking). Keep your back tall with a slight forward lean from the ankles. No slouching or leaning from the waist! Try to land on your midfoot, though a slight heel strike isn’t necessarily bad. Keep your arms at roughly a 9. Those are the basics. Of course, there are some additional improvements that you can make, but most runners don’t need to get lost in the weeds of excessively tweaking their running form. In fact, research has shown that consciously trying to change your running form can decrease your running economy – or in other words, when you try to alter your form, you become less efficient. A better way to improve your form is to follow the first two bullets above and just run consistently. Your body will naturally develop the skills necessary to become a more efficient runner. Myth #3: Runners Are Weak. Well, runners who only run are certainly weak! Just like weight lifters who only spend time at the gym aren’t very fast. But a well- rounded training plan will include a lot more than just running. Most plans will involve warm- up drills, strength exercises, dynamic stretches, mobility exercises, and preventive exercises if you’re predisposed to injures. Runners who avoid the weight room and skip their core work are bound to get injured. You can’t let your engine outpace your chassis. This analogy refers to your metabolic or aerobic fitness (endurance) vs. You don’t want a Lamborghini engine in the frame of a Geo Prizm. That engine is going to tear the car apart. Learning how to build a strong body is something that’s critical for runners. A great example is that of elite runners: some spend more time doing strength exercises and preventative work than they actually do running! Most of us aren’t elite athletes and can’t spend 2- 3 hours working out every day, so instead there’s a solution for the rest of us. Before you run, do a thorough dynamic warm- up. Most only take 5- 1. After your running workout, spend about 1. Weak hips have been implicated in numerous overuse injuries – especially runner’s knee – so this is particularly important for distance runners. Here are a few other ways to maintain a strong chassis: Core exercises work well, but remember to do some exercises while standing up to mimic the specific demands of running. Don’t ignore your legs in the gym – 1- 2 weekly sessions including squats, dead lifts, lunges, and step- ups can do wonders to keep you healthy. You can lift on any running day, but make sure you have one easy day per week for recovery where you run short and easy or take off completely. Skipping a day of core or strength exercises isn’t a big deal. But remember: it’s more important what you do most of the time than what you do once in a while. Core work, gym sessions, and body weight exercises should be a consistent part of your training to ensure you stay strong and athletic. If you’re a runner who’s more likely to get hurt, 5- 1. Myth #4: Running Increases Inflammation and Chronic Stress. Many athletes, particularly in the Cross. Fit or paleo circles, claim that distance running can increase “systemic inflammation” that compromises your immune system and promotes oxidative damage. But even competitive marathon training with high mileage and grueling workouts won’t push you to that level unless you dramatically over- train. Keep in mind that effective training should increase inflammation to promote the adaptation response. Without it, you wouldn’t get faster, gain more endurance, or build strength. The key is to balance hard training with recovery. Mark Sisson at Mark’s Daily Apple has a great overview of the relationship between exercise and inflammation where he argues that chronic inflammation and stress is actually the result of over- training as a whole, and not just running. You can over- train in a myriad of ways: too much fast mileage, too many reps in the weight room, or getting overzealous with Cross. Fit AMRAP workouts. Over- training (however you do it) leads to too much oxidative stress, which is the result of your body’s production of free radicals. But this field of study is very new and unclear. Consider that: Hard running will increase free radical production, but that signals our bodies to produce more antioxidants! See this study and this study. Oxidative stress is not clearly linked to aging or cell damage. Exercise protectsyou from the oxidative damage of pollution. So it’s much more complicated than simply “running causes inflammation and chronic stress.” Any exercise will (and should) but as long as it’s well planned, you’ll thrive. And let’s be clear: some running – like racing a marathon – can be overly stressful. But these events are rare and recovery is the top goal as soon as they’re complete. So go run your marathon. As long as you’re adequately trained, properly tapered, and recovered post- race then you needn’t worry about inflammation. Myth #5: Running Doesn’t Promote Fat Loss. Indeed, many folks think running just increases your desire for sugar and carb- heavy snacks without burning any fat. Let’s look at the training of distance runners to see if that’s true. Arguably the most important workout for half- marathoners and marathoners is the long run, which helps increase endurance. The Power of Diet for Runners: How to Eat for Endurance and Lose Weight Effortlessly. This is what happens with a Wholefoods gift card. I go crazy like a kid in a candy shop – or like a food fanatic who can’t control his craving for healthy, delicious snacks. But I used to be a glutton. Being naturally skinny, I never had to worry about eating crappy food because I never gained an ounce. Running throughout high school and college only reinforced my bad eating habits. I had no idea what a healthy diet for a runner should look like. It’s somewhat embarrassing, but I want to tell you a quick story about my favorite time of day as a freshman in college. You might be thinking, “Saturday night!” or “Race day!” or maybe even “When Jason had class with that hot girl he had a crush on!”Unfortunately, none of those are true. Being 9. 9% residential, Connecticut College had a damn good dining hall and an unlimited meal plan. Every day, I looked forward to dinner after cross country practice like a normal person does with Christmas. I had also learned that the human body doesn’t register the feeling of fullness or satisfaction from a meal until about 1. So I loaded my tray with a big plate, several smaller plates, and at least one bowl – all full of food. Then the eating would start. I literally loved to stuff my face full of whatever they were serving: chicken breast sandwiches with double cheese, ranch dressing, and baconpepperoni pizza dipped in ranch dressingbarbecue pork subs with french friespasta with meat sauce and melted cheesehot dogs, cheeseburgers, and more Lucky Charms than is reasonable or sane (I LOVE cereal)Clearly, I had a problem. I was like the sheltered home- schooled kid who went buck wild and couldn’t contain his partying once he was set free from the parental leash. Except with food. Fast forward to February of my Senior year. I had a physical over Winter Break and my lab work came back with a startling result: my total cholesterol was at 2. LDL and HDL levels were all out of whack. After over 2. 2 years of pristine health, I came to the unfortunate conclusion that I was not immune to the side effects of a shitty diet. Despite a healthy weight of about 1. While cholesterol isn’t a great indicator of overall health (I now think slightly high cholesterol isn’t something to worry about), it made me realize that I needed to make some changes. Change Your Food Mindset. Over the years, I’ve refined how I think about food and the best diet for runners. Personally, I don’t believe in traditional diets – unsustainable cuts in calories, dramatic changes in eating habits, and a refusal of anything that might be considered unhealthy. I don’t consider that fun nor do I think it’s the best long- term solution for weight management or optimal health. With training being consistent over the years, what’s changed to help improve my blood panel, racing weight, and strength to weight ratio? I certainly haven’t been on a diet for the last 6 years. Instead of a restrictive meal plan, I’ve developed a new mindset about food. It helped improve my total cholesterol from 2. My racing weight is about five pounds lighter at 1. I’m a lot stronger. I still eat almost whatever I want – but I pick my battles. What’s changed is that I now understand what’s good for you and what’s not. Before I never knew! I’ve learned from: Food is delicious and should be a great pleasure in life. I’ve learned that you can eat almost anything if you follow a set of simple rules when deciding what to eat and when. Diet for Runners: The Top 5 Food Rules to Live By. I’m usually not a fan of “rules” that deny you things that you enjoy. Yet these five principles of healthy diet for runners can dramatically help you change your eating habits for the better without much sacrifice. I’m a realist when it comes to diet but these rules might just change your life. Stock up your house with real food. The term “real food” means minimally processed with as few ingredients as possible. Think: High- quality meat (local, organic, or grass- fed if possible)Vegetables. Fruit. Beans. Nuts. Wild rice or quinoa. Take a look at the pictures in this article – this is what I eat for dinner. By stocking up on real food, you’ll need to get rid of all the processed stuff and junk food. Here’s your chance to have some fun: don’t throw it away, eat it! Have a cheat weekend where you only eat junk food and processed food. Not only will you rid your home of unhealthy food, you’ll be craving the healthy stuff. Don’t be a zealot – cheat on your diet regularly. Perfection can be the enemy of the good and you need to let yourself enjoy food that you love. What you usually do is more important than what you sometimes do. Remember that your diet can be more flexible after long runs or hard workouts. Your body is craving more calories and carbohydrates so cookies, a cheeseburger and fries, or slice of pizza can actually be a good thing. I usually have a bowl of ice cream every night. And I love it – no regrets. Cut back on your sugar intake (but be realistic about your carb needs as a distance runner). Every runner knows that carbohydrates provide the best fuel for running and that most runners don’t carbo- load for the marathon properly. But on a day to day level there’s no need to consume so much sugar. Do you really need a 3. Gatorade after your easy 5 miler? Are two plates of spaghetti necessary on a day you didn’t run at all? You know your body best but if you’re struggling with weight issues then excess carbs could be the culprit. Vegetables are the best food group for you. They’re calorie poor, nutrient dense, and usually have very little sugar. You should try to eat at least two servings a day. My challenge to you: have 1- 2 servings of vegetables at every meal for a week. Here’s how. Enjoy your food! Try new things, cook differently, use wacky spices. Sautee your vegetables instead of boiling them. Bake them instead of sauteing. Use a crock pot instead. Get a spice sampler to make sure you experiment with new flavors. Or, try ordering some different types of meat from a reputable vendor. Food can be a fantastic way of exploring the world. Don’t let yourself get stuck with the same 4 meals. My Typical Daily Diet. Marathon Training Meal: homemade pizza, sauteed beef, bok choy, black beans, mixed vegetables in coconut oil. Eating right doesn’t have to be difficult or a chore to plan. I enjoy the process of cooking and usually only spend 3. There’s no single best diet for runners, but this is what my typical daily diet looks like. Breakfast and mid- morning snack. Banana, coffee with whole milk, two whole eggs scrambled with mixed vegetables and cheese. Handful of cashews and a serving of full fat Greek yogurt with honey. Lunch and mid- afternoon snack. Small spinach salad with cheese, cucumbers, shredded onions, and carrots. Leftovers: sliced chicken breast, mixed vegetables sauteed in olive oil. Cottage cheese. Apple. Peanut M& M’s (my Kryptonite) or a few pieces of dark chocolate with almonds. Dinner and post- meal snack. Chips and guacomole or pita chips and hummus. Baked eggplant in olive oil, pan fried asparagus, ground beef with beans. Bowl of ice cream. Damn I eat a lot. I’ve never kept a food journal but I can see why it can be so valuable! Just by writing down my typical daily diet I see that I eat a lot of dairy. It doesn’t bother me but it can cause stomach issues for some who are more sensitive to lactose; be careful with all the cheese, milk, and ice cream. It’s also important to distinguish between “typical” meals during regular training and meals during heavy marathon training. The picture in this section is a “marathon meal” – with a homemade pizza and black beans. During periods of heavy volume I’ll try to add 2- 3 more servings of carbohydrates per day. I usually stick to better sources than pizza like quinoa, wild rice, beans, or whole- grain bread. But I’m not too picky when I’m preparing for a 2. Marathon Pace. 3 Diet Hacks for Runners: Performance, Weight Management, and Recovery. High fat, low carb: arugula salad with tomatoes, salmon, avocado. There are three “hacks” or diet strategies that you can use for specific situations in your training. I use these depending on where I am in my training cycle, how I feel, and my goals at the time. You can too. How to optimize performance: If you have a big workout or long run planned that you really want to nail, you can make a few tweaks to your pre- run meal to help you kick ass. First, make sure you’ve eaten enough carbs. Right before you run it’s fine to eat simple carbs (like pancakes or toast) since you’ll be using it very soon as fuel to run fast. Second, drink some coffee to help you feel better and run faster during your workout. Be cautious if you don’t normally drink coffee since it can. If you’re used to its effects, 1- 2 cups about an hour before your workout can help you run faster by improving focus, changing how your muscles contract, and blunting your perception of pain. Make another fresh pot! You’ll only run slower if you’re carrying unneeded pounds so determine your optimal weight and make it your mission to get there. A simple and relatively quick way to drop unwanted weight is to eliminate almost all sources of carbs from your meals. A Paleo diet isn’t 1. If you are running a lot, I highly recommend The Paleo Diet for Athletes for advice on how to time your carb intake to fuel your workouts (not your thighs). How to avoid over- training: The feelings of over- training can hit you like a sledgehammer: fatigue, soreness, lethargy, and poor performances in your running workouts. But to quote Mark Sisson, “Sometimes, over- training is actually just under eating.”Food is fuel and if you’re not giving your body what it needs it won’t recover and heal itself. You’ll feel the consequences during your next run. One of our RYBQ members was dealing with this issue while simultaneously trying to lose weight by restricting her diet and training for a marathon. You can’t do both.
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