Food for Thought

"So long as you have food in your mouth, you have solved all your questions for the time being"

- Frank Kafka

This past weekend I had the pleasure of running the Reach the Beach NH Relay with 5 other runners sponsored by Performance Physical Therapy.  Our team of six covered over 200 miles from Cannon Mt., NH to Hampton Beach, NH in about 27 hours.  I mention this because it really posed a challenge to balance the number of calories taken in with the number of calories burned (around 5000 calories each).  Our team managed to maintain our nutritional needs by eating PB and J's, bananas, almond butter, popcorn, hummus, pesto, apples, chocolate milk, the occasional Skittle, carrots, etc.  Maybe our teams food selection was not ideal for all runners, but here are a 10 foods runners should have in their shopping carts.

1)  Whole Grain Bread

Whole grain bread is a great way to get your daily carbs.  It is recommended that runners get 3-6 oz. of whole grain each day.

2)  Almonds

Almonds provide antioxidants, particularly vitamin E.  They also can help reduce your LDL cholesterol levels ("bad cholesterol").

3) Bananas

Bananas contain potassium which helps to regulate one's blood pressure.

4) Low Fat Yogurt

Yogurt is high in protein to assist with muscle building and calcium to assist with bone building.

5) Salmon

Salmon contains omega-3 fats which help with heart health.

6)  Black Beans

Black Beans have it all.  They are a great source of protein, fiber, and anti-oxidants.

7) Leafy Greens

Leafy greens are a great alternative to traditional iceberg lettuce.  Mixed greens contain phytonutrients which have been shown to help ward off cancer and Alzheimer's Disease.

8) Tomatoes

Tomatoes contain lycopene an antioxidant shown to lower cancer rates.

9) Whole Grain Pasta

Whole Grain Pasta is an easily digestible carb that can help you both store up glycogen pre-run and restore glycogen post-run.

10)  Dark Chocolate

Dark chocolate has been shown to contain flavonols which is an antioxidant shown to improve heart health.

Cheers,

Brian

Are You Stable? #13

"True stability results when presumed order and presumed disorder are balanced.  A truly stable system expects the unexpected, is prepared to be disrupted, waits to be transformed."
-Tom Robbins

In today's world of infomercials and daily SPAM e-mails, it seems the only constant in the exercise world is change.  The good news is there is one common theme among all the old and new exercise information we receive.  That common theme is that quality matters.  Meaning that the way we perform an exercise needs to be precise and controlled in order to make the exercise safe and effective.

That control comes from balance in our "core".  When referring to an individual's "core" we are frequently referring to a combination of their back, abdomen, and obliques.  If you want a healthy spine, if you want to have better posture, if you want to be a better athlete you need to have a strong and balanced core.

We can debate endlessly about the different ideas of how to train it.  However, there are two very common themes when discussing the core.

1)  Proper Muscle Balance is Necessary

 http://au.lifestyle.yahoo.com/banzai 

      It is critical to maintain a proper balance between the anterior, posterior, right lateral, and left lateral musculature.  All the muscle forces must be working to counterbalance each other in order keep the trunk stable.  The more stable the trunk is the more effectively and efficiently the extremities can function.

2)  Quality Matters
      When performing trunk stability exercises, attention to detail is crucial.  Focus on technique and form.  If you feel like you are losing the proper form that repetition is over.



For some basic exercises for the core checkout:
http://www.performanceptri.com/_fileCabinet/coretennis.pdf

For some more advanced exercises for the core checkout::
http://www.ericcressey.com/core-stability-exercises-strength-and-conditioning-programs-1

If you want to be a better runner, a better athlete, or have a healthier spine start training your core!

Cheers,
Brian

How to Recover #12

"As distance runners, we live in a constant cycle of destruction and adaptation"

- Julia Lucas

Properly recovering from a run can be just as important as properly preparing for a run.  In previous posts we have focused a great deal on preparing for a run and staying fit to keep running.  An important component of running is recovery.  Today we will discuss how to help your body recover from a run.

1) Recover Before You Finish

Start planning your next activity before you finish the one you are doing.  Your cool down she be completed during your run meaning your runs should start slow and increase in activity.  Towards the tail end you should be slowing down your pace and decreasing effort level.  This allows your heart rate to begin to drop and muscle to start to replenish.

2) Refill the Tank

Once you finish your run the next 30 minutes is the time to replenish your nutrients.  It is critical for muscle recovery to replace lost nutrients.  Your body can drain its glycogen supplies during a run.  Therefore, it is important to replenish your carbohydrates and proteins.  The general rule of thumb is 3 grams of carbs to 1 gram of protein.  This can ratio typically be found in an energy bar (Cliff Bar, Power Bar, etc.).  If solid food is not your thing after a run try some chocolate milk.

3)  Rehydrate!

Drink plenty of water.  Plain and simple.

The Role of Hydration

4)  Roll It Out

Massage can reduce muscle soreness be 30%.  Check out this link to learn some massage techniques using a foam roll:

Foam Roller Workout

For general health information check our Performance Physical Therapy's Patient Education Center:

Patient Center

Cheers,

Brian

Stay Cool #11

“You only ever grow as a human being if you’re outside your comfort zone.” 

-Percy Cerutty

Exercising in the heat is always a challenge.  Here are a few tips to remember this summer while exercising in the heat.

1)  Drink fluids (obviously).  Have a hydration plan in place before starting.  It is recommended that you drink 8 ounces of cold water prior to your workout. Continue to drink 4 ounces of fluids every 15 minutes of exercising.  Make sure to take in 8-16 ounces of fluid immediately after running.  The American College of Sports Medicine recommends drinking 14-27 ounces of fluid for every hour of exercise.  The higher end being for more intense exercises.

www.runningzen.com

2)  Run during the coolest time of the day.  Try to run early in the morning or later in the day.  Find a street or trail that provides a good amount of shade.

3)  Wear light weight clothes that help evaporate sweat.  The body cools itself by producing sweat and then using the body's heat to evaporate the sweat.

4)  Run slower than you would in colder weather.  Running coach Jeff Galloway reports that for every 5 degrees in temperature above 60 degrees your pace can be slowed 20-30 seconds.

5)  Acclimatize.  Make sure that your body has at least 2 weeks to adjust to a warmer climate.

Stay safe this summer by following these simple rules and listening to your body.

Cheers,
Brian

Running the Right Way #10

"Quality is not an act it is a habit"

- Aristotle

Hope everyone is surviving the summer heat.  Today we are going to discuss how to get the most out of your running stride.  When thinking about our running stride we should have one thing in mind, "efficiency".  Being efficient is an important part of running and staying injury free.  There are many thoughts on how to become a more efficient runner, but the one common threme is that it starts with your stride.  

The main goals of our stride are to minimize energy loss and prevent injury.  There are many new terms or buzz words on running such as Chi Running, Pose Method, Minimalist Running, and Barefoot Running.  These ideas are all very similar and there is no research to prove that one method is better than the other.  The New York Times recently printed a simple and straight forward breakdown of the running stride.

   

The Once and Future Way to Run

This stride does not come natural to most of us.  It takes practice.  Here are a few simple exercise to help you improve your running stride.

***Remember to focus on the key components and practice.  You will soon be on your way to being a more efficient runner and reducing your risk of injuries.

Cheers,

Brian

Staying Motivated #9

Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.
-  Lou Houltz

The Shape Up RI 5K to benefit Girls on the Run has come and gone.  Everyone survived the monsoon like weather conditions and had a great day.  Congratulations to everyone who participated and organized this event.  We cannot wait for the next one.

Check out the photos at:
GOTRRI Facebook

After finishing up a training program it can sometimes be difficult to stay motivated and continue an exercise routine.  Here are a few strategies to help you stay motivated to continue with your training.

1)  Set a Goal

The goal does not always have to be a race.  Set personal goals.  Try picking a total distance like, "I am going to run 100 total miles within the next two months".  Then track your mileage.  Set a long run goal like, "I am going to be able to run 6 miles without stopping by the end of the month."
Write your goals down and track your running.  In a recent study conducted by Dr. Gail Matthews it was found that people who write down their goals and share them with a friend are 33% more likely to achieve that goal.

2)  Find a Buddy

MAGGIE

Running with a friend is a great way to pass the time.  "You're more focused, and less distracted by pain when others are watching or running with you,", according to Steve Portenga Ph. D., the University of Denver's head of sports psychology.  To learn more about picking the right running buddy visit: Runner's World Running Buddy.

I had to find a little extra motivation recently after my running buddy, Maggie, suffered a leg injury during a trail run in Arcadia State Park and has been laid up.   Maggie and I have been running together for three years.  She makes a great running buddy because she is always up for a run rain or shine, morning, noon, or night, she always lets me pick the running route, and does not talk too much.  Maggie is making a speedy recovery and starting to increase her mileage.

3)  The Road Not Taken

Find yourself a new trail or new route that you have not run before.  The new scenery will help the time pass and provide some interesting sights.

4)  Use Your Lunch Wisely

Enjoy this great summer weather and get outside during your lunch time.  Every mile you jog burns around 100 calories.   Sneaking in a midday run is a great excuse to get outside and recharge your battery for the second half of your day.  I would suggest packing a mid-morning snack and then eating after you run.  Active people usually find themselves hungry every 2-3 hours so plan your meals accordingly.



5)  Gear Up

Treat yourself to some new Summer running gear or a new pair of sneakers.

Most important find what motivates you and keep after it!

Now that the 5K training is done we will be continuing the blog with ongoing running tips and general fitness advice. So, be sure to continue to check in to see how you can continue to live healthier.

Cheers,
Brian

A Sore Subject #4

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."- Lance Armstrong

www.gottri.org

Hope everyone is progressing with their training.  We are now 5 weeks out from the Shape Up RI 5k Run/Walk to benefit Girls on the Run Rhode Island.  At this point in the training we may start to get a snowball effect from all the training and the aches and pains may set in.  Let's discuss what we should be doing to address aches and pains.

As we talked about in the second post, Off and Running, symptom recognition is an important part of training.  It is typical to experience discomfort while increasing your distance and intensity.  However, it is not normal to experience pain.   Discomfort is general muscle soreness and joint pain that  resolves within 24 hours and it is a normal reaction to exercise.   Stiffness that resolves with stretching or activity is also a normal reaction.  Pain is distinguished by being present at the start of your run and gets worse as you continue or it forces you to change your running stride. Pain keeps you awake at night.  Pain is not okay, and you should not train when you have pain!

Brigham and Women's Hospital categorized running pain into 4 categories:

 • Type I: After activity: stretch affected area well (at least 3 to 5 reps, hold each for at least a 30 count), long, slow, gentle stretch, then ice for 20 minutes. Continue to progress program if discomfort appears to be muscle soreness. If joint pain and/or swelling develops, increase rest between exercise sessions and decrease activity level to previous level.


• Type II: During activity, at begin then dissipates: maintain same activity level and low intensity until symptoms dissipate.

• Type III: During activity, gradually develops and intensifies with activity: decrease intensity of activity, stop and stretch to relief symptoms, stop activity if those do not relief symptoms. Maintain same activity level; if symptoms continue, decrease activity to previous level.

• Type IV: At night, keeps you up or wakes you up: Bad, doing too much; total rest until symptom free, decrease activity to previous level and keep intensity low.

• Upon waking: In the morning, upon waking, then dissipates: sign of more to come, decrease activity to previous level and keep intensity low.

For more specific information on this program check out the link at:
Return to Running Rehab Program Brigham and Woman's Hospital


If you are experiencing pain follow the R.I.C.E. method.


RICE works!
R =  Rest
I =  Ice
C =  Compression
E =  Elevation



If you continue to experience pain at rest or with running after a few days of R.I.C.E., you should contact your physician or physical therapist.  The sooner you address the pain the sooner you’ll be able to return to running.



Physical Therapists and their support staff not only specialize in injury rehabilitation, but in injury prevention.  At Performance Physical Therapy we take pride in having 3 rehab specialists certified in conducting Functional Movement Screens (FMS).

The FMS is an assessment technique used with athletes to quickly identify imbalances in mobility and stability during fundamental athletic movement patterns. Using the findings from the Functional Movement Screen we can tailor your speed school experience to your individual needs to improve performance and reduce injury risk.






For more information on scheduling your FMS today please contact:
Adam Ware BS, CSCS, FMS-C
(401)726-7100
aware@performanceptri.com

Cheers,
Brian