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| Tuesday, November 24, 2009 |
| Thinking of running a marathon? |
Our very own Amanda, Digital Marketing Coordinator extraordinaire, ran her first half marathon a little over a month ago in San Francisco. Amanda usually brings her lunch to work and seems to eat pretty healthy (yes, dietitians pay attention to these things). But when she started showing up with grocery size bags filled with sandwiches, salads, fruit and pasta…I had to ask what’s up? It was then that she informed me she was training for a half marathon. Personally, I’ve always thought about running (or walking) a marathon, but have never pulled the trigger. Now that I’ve seen her go through the whole experience I’m definitely more motivated. I actually did my first 5K race this past weekend at the Delray Beach Turkey Trot. I had an absolute blast and look forward to my next race in January to support Race for the Cure. I thought it would be great for her to share her story with you in case you’re someone like me, who’s always thought of doing it but for whatever reason hasn’t. Enjoy!
- Lauren
Setting fitness and weight loss goals has always been a struggle for me over the years. I know it’s not easy for a lot of people, but I figured it shouldn’t be too hard for me since I’ve always tried to stay active as a kid, teen and young adult. But chaotic schedules, my job, and the “real world” soon caught up to me and it seemed relaxing in front of the TV or grabbing a drink with friends took precedence over my health.
It wasn’t until my older (by 6 years), more athletic, more health conscious sister asked me, like she does every year, to run a half marathon with her did things start clicking. Every year I’d laugh in her face…until this past year. I have been so lazy and so bleh with myself that I decided to make a change. So began my journey to completing the Nike Women’s Half Marathon in San Francisco.
Training was the most difficult and crucial part of this whole experience. But for me, the most important thing of all was getting my body physically and mentally ready for what I was about to put it through. I had spells of fatigue, dizziness and nausea on my runs - I knew things had to change. No more happy hours, couch potato time or junk food. I changed what I put in my body and it helped immensely.
I didn’t believe all the people who told me running the race would be a piece of cake since I was training in Florida. Have you ever run in South Florida? During the hot, humid, downright treacherous summer? Well I did. For 4 long, grueling months in this 90+ degree heat and let me tell you that WAS worse than running the 90 degree inclined streets of San Francisco.
Since I was new to the whole racing circuit, everything was a challenge and I complained the entire time – just ask my poor sister! But I wouldn’t trade in the time, effort and memories for anything. Here are some helpful hints to any novice runner while preparing for the big 13.1 or any race for that matter:
- Make a Plan. Create a training program that fits your lifestyle. Check out Jeff Galloway’s Book on Running, 2nd Edition. They give you great tips and example training schedules.
- HYDRATE! Carry a water bottle around with you at all times and constantly sip, but don’t drink excessively! Too much water can be a bad thing (who woulda thunk it?!) & always drink before, during and after your runs.
- FUEL Your Body. Fill up your tank with fruits, veggies, and complex carbs. Remember to always eat an hour before your runs and soon after you are done. If running longer than an hour, pick up some Shot Bloks or Sharkies to help you along the way (strawberry & watermelon are yum!).
- R-n-R. It’s imperative to get sufficient amounts of rest while training. I know how crazy life can get, but you must be sure to get at least 8 hours in as well as having designated days off from training.
- Stay Positive. Training can become stressful and plain old rough. When you think you can’t do it, push yourself! Set weekly goals and even reward yourself at the end of the month with a new pair of running pants or a tee.
Completing a half marathon was a huge accomplishment for me. After I crossed the finish line, I felt like I could do anything! If you ever want to challenge yourself I highly recommend trying one! If half/full marathons are not for you, start off easy with just a 5k (3.1 miles) or 10k (6 miles) and work your way up! Check out Active.com to find races and running groups in your area.
- Amanda
Note: As Amanda said earlier, what you feed your body is a crucial part of training. Poor nutrition can sabotage your efforts, put you at increased risk for over-training syndrome and make you feel generally miserable. Some additional tips for “eating for peak performance” include:- During a long training session you should consume 30-60 grams of carbs every hour following the first hour of exercise (hint: Shot Bloks and Sharkies mentioned above).
- After training, you should have a nutritious carb meal or snack to replace your glycogen stores such as whole grain pasta with veggies and tomato sauce.
- You should take in at least .5 grams of carbs per pound of body weight within one hour after a training session ends.
- In addition to a diet rich in fruits, veggies and complex carbohydrates, it’s important to include sources of healthy fats such as olive oil, nuts or salmon and sources of lean protein such as eggs, fish, turkey or chicken as a compliment to your meals on a daily basis.
- It’s especially critical to replace fluids and electrolytes that are lost during training. Good sources include juice, watery fruits like oranges and grapefruit, water and recovery beverages like Gatorade. To minimize dehydration drink four to eight ounces of fluid every 15 minutes during training.
If you need more personalized information you can reference anything written by Nancy Clark, RD (the leading Sports Nutritionist) or consult a Sports Nutritionist in your area.
- Lauren
Labels: Amanda, Exercise, healthy tips, Lauren
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posted by My Sensei @ Tuesday, November 24, 2009   |
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| 3 Comments: |
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Great blog, Amanda! I liked the tips you included for novice runners. Nice pic too! :)
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One other hydration method is using the Body Bottle - a water bottle that straps to your bicep for easy hydration. 20% discount at bodybottle.com
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Staying positive is one of the most important aspects for working out effectively. If your mind is into it, there is a higher chance that your body will follow. :)
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Great blog, Amanda! I liked the tips you included for novice runners. Nice pic too! :)