Run Well *** Finish Strong

Proper nutrition is often a missing link in a physical training program, even just a happy life program. Your body can no more operate properly without proper food than a car without proper fuel. You would not think of driving down the road in your car with an empty gas tank. Why then do you run down the training path without proper fuel? Your body is a complex piece of equipment which needs proper fuel to function successfully. Your body needs it's "gas tank" correctly filled. Your car is mechanical and electrical. Your body cannot function if only the "mechanical" parts are developed. The electrical system (brain, nerves, cells) cannot function with their necessary "fuel." Proper nutrition provides the "fuel." This article on Active.com provides thoughts and suggestions. Another excellent article from Roadrunner Sports regarding nutrition. GET YOUR FUEL RIGHT!

What are your run goals for this new year? What are your goals for maintaining a fit life style and staying in good shape...or finally getting getting into good shape? Are you one of those who makes New Year's Resolutions? And if you make them, do you keep them? One study in 2007 followed about 3000 people over the year. The results found that of those who made resolutions, at the beginning of the year about 52% believed they would be successful, but by the end of the year only about 12% had succeeded with their resolutions. I have attended a local gym for several years. Every January there is an influx in new members with resolutions to improve their health. I know this because the exercise machines and the locker room are always much more busy than normal. However, by March everything is back to the normal amount of traffic.

WHAT KIND OF YEAR ARE YOU GOING TO HAVE?

Here are a number of articles from Runner's World Magazine regarding eating for runners:
Eating for Injury Prevention
Foods for Energy
Be A Smarter Eater
Perfect Food Pairs
The Healthy Runner's Diet

I have talked before about hydration in a run, particularly long runs of an hour or more. I also have blogged about the dangers of hyponatremia, or water intoxication, which can occur because of consumption of too much water without replacement electrolytes during a run. So how much fluid should you drink during a run?

Dr. John Cianca, the medical director in 2008 for the Chevron Houston Marathon, (and an accomplished distance runner himself) states that individuals should determine their own “sweat rate,” as it is the liquids lost due to sweat that need to be replaced. Dr. Cianca's test involves running for an hour—without drinking anything—under temperature conditions similar to those in which you will be running, and weighing yourself before and after the run. For every pound you lost in sweat, plan to drink 16 ounces of fluid, “preferably with sodium,” during every hour of your marathon run. The sodium is the electrolyte essential to maintain appropriate hydration balance.