Coach’s Corner Featuring RUNNER’S WORLD fitness expert and resident coach, Bart Yasso. In his role as Chief Running Officer for Runner’s World and Director of races including the Runner’s World Half-Marathon, 5k, and Kids’ Run, Bart has run races on all seven continents and completed over 150 marathons. In Coach’s Corner, you’ll find Bart’s advice on most things you need to know about running a half or full marathon – from knowing your feet and choosing the right running shoe to training to making your list of the essentials you need to bring to the race. Follow Bart’s tips, and you are sure to keep your training on track and running in stride.
Proper Footwear From Toe to Sole: Everything You Need to Know about Footwear. Supinator – Normal Pronator – Overpronator – How do I know which one I am? A simple test can help you tell what kind of pronator you are. It’s simply called the “Wet Test,” and even though it may sound silly, it’s the most proven and easiest way to analyze your pronation. Here’s what to do: Place a sheet of paper on the floor (make sure the surface is flat, like hardwood), wet your bare foot and place it on the paper. Compare the print to the diagram below. If it looks like figure A, you may be a supinator. If it looks like figure B, you may be a normal pronator. If it looks like figure C, you may be an overpronator. When purchasing your shoes, begin your search by asking for a shoe appropriate to your foot type. There are many degrees of pronation, and many different shoes to match. Picking the right kind of shoe will increase comfort and reduce the possibility of injury, both acute and chronic.
The Right Shoe for You: The First Step in your Marathon Training Before you can make major strides with your training, you must get past the first and most important running hurdle: choosing the proper footwear. Selecting the right shoe for you can make all the difference in both successful training and completion of the marathon. I am sure putting it in this context makes it seem like a daunting task. After all, how do you choose the right footwear? And, how do you make sense of all the new technology and styles out there? Well, no need to worry; I’ll break it down for you. Here are the key things you need to know about choosing the right shoe for you. Pronation Pronation refers to the way your feet rotate downward and inward when they hit the ground. While everyone’s feet pronate, the degree of pronation varies from person-to-person. Most running shoe brands manufacture shoes designed for runners of all pronation degrees: those who pronate normally, ovepronators, and those who tend to underpronate supinators.
Price and Putting Your Best Foot Forward Expect to spend at least $75. For that price, you get all the basic protection and cushioning you need and maybe a few features unique to the brand. If you spend $100, you can expect a higher-performance shoe with greater durability and more features. If you find yourself standing with a better feeling, yet more costly shoe in one hand and a cheaper shoe in the other, spend the extra cash and buy the better shoe. It will be worth it in the long run. Lace ‘Em Up! Most soccer players don’t wear their cleats while at the office or shooting hoops, so why should you subject your new pair of running shoes to wear and tear when you don’t have to? Running shoes are designed specifically for one thing: running, and you won’t get the same advantages from them while engaging in another sport. Every step you take in your shoes is one step closer to replacing them, so use them wisely. Take some time to get to know your new shoes. Try a few shorter runs before you try long distances to break them in and help prevent blisters. Make sure they’re not too abrasive in any particular area. Once you’re confident they’re a good match, feel free to go the distance. Most shoes should last 400-500 miles before needing replacement.
Nutrition and Training Eating Like a Champion Everyone has to eat, and runners are no exception. Some of us, especially those with the goal of weight loss, assume that a runner’s diet is one of abstinence or composed entirely of mountains of pasta. Not so. Portion control and carbohydrates are part of the equation, but the human body is a complex machine requiring all kinds of nutrients, and your coach here at RUNNER’S WORLD is back to help you eat right to keep your body in top form, on and off the course. Take Control One of the most important and challenging aspects of a runner’s diet is taking control. In many cases, that means getting better acquainted with your kitchen. Lunches are particularly challenging, because the food choices at and near your workplace are usually among the least healthy available. So brown-bag it! A simple sandwich with some fruit and a low-fat side is fairly easy to prepare, and a money-saving alternative to even the cheapest fast food restaurant. Preparing your own food puts you back in the driver’s seat, because you determine the ingredients and control the portions. Speaking of portions, being a health conscious runner does not necessarily mean consuming fewer calories, and in some cases, it means consuming more. Just make sure they’re the right ones. If you’re training for a marathon, rapid weight loss can reduce muscle mass as well as fat stores, and impede your performance. 5 Principles for Consuming Carbs 1. Make carbohydrate-packed foods the mainstay of every meal. When you run, your body burns carbohydrates more efficiently than fats or proteins. That’s why marathoners carbo-load on pasta the night before a big race. Carbs should make up 55 to 65 % of your total calories. 2. Eat whole-grain cereal products—wheat, rice, oatmeal, bread, bagels—to anchor each meal. These calorie-dense carbohydrate foods also contain fiber, vitamins, and minerals. 3. Consume plenty of fruits and vegetables as well. They don’t provide as many calories as the cereal grains, but they are an unequaled source of vitamins, minerals, and extremely healthful phytochemicals. Keep the skin on to preserve the fiber content, which helps ease the absorption of sugars into the bloodstream, providing you with a steady flow of energy. 4. Avoid empty carbohydrates, such as the ever-present snack foods that contain excessive amounts of sugar and fat. When you have a sudden craving, select fruit or a bagel instead. Nuts, such as almonds, peanuts, and soy nuts, are another excellent option, and provide more energy per bite than almost any other food on earth.
5. If you can, consider grazing every two to three hours throughout the day rather than eating several large meals. At each mini-meal, eat some fruits, vegetables, or a low-fat protein food. Don’t Forget Protein New studies suggest that reasonable portions of protein-rich foods, when eaten in tandem with carbs, may enhance performance and speed up recovery times by helping you refill your precious glycogen stores and repair muscle tissue damaged during tough workouts. But don’t pick up that double cheeseburger just yet! There are plenty of high-protein foods that are also low in fat and cholesterol. Fish is a prime example, and salmon in particular has long been a prime choice for athletes both for its protein content and its high concentration of Omega 3 oil. For more details on what a balanced meal might look like during your training period, see the sample menu I’ve prepared below. This day’s worth of eating includes 300 grams of carbs. Less than 30% of the 2,800 calories here are from fat. To graze, think about splitting your portions from lunch or dinner or consuming some of the side items at a later time. Breakfast 4 whole-grain pancakes (with 2 teaspoons margarine and 2 tablespoons syrup) ¾ cup fresh sliced kiwifruit and strawberries with ¼ cup nonfat vanilla yogurt 8 ounces nonfat milk Lunch Chicken sandwich made with 2 ounces roasted chicken breast, 2 tablespoons pesto spread, 2 slices fresh tomato, 2 tablespoons bean sprouts, 2 slices whole-wheat bread ¾ cup bean and cucumber salad (with 1 tablespoon vinaigrette dressing) 1 banana 2 oatmeal cookies 8 ounces iced tea Snack 1 whole-wheat pita pocket with 1 tablespoon peanut butter and 3 tablespoons raisins 8 ounces orange-cranberry juice mixed with sparkling mineral water Dinner 4 ounces grilled salmon (brushed with 1 tablespoon ginger-canola oil marinade) ½ cup fresh corn and black bean salsa 1 cup cooked black beans topped with plain low-fat yogurt 1 ½ cups mixed greens salad (with 2 teaspoons olive oil and vinegar dressing) 1 cup peach frozen low-fat yogurt sprinkled with chopped nuts
Coach your Brain Thinking on your Feet You’ve been training for weeks and the payoff is still weeks away. The miles have been racking up: ten, fifteen, twenty. Every day you spend hours training your body to go the distance. But is your mind going with you? Any champion runner will tell you that their mentality has as much to do with their success as any physical training regimen. Your mind is what helps you overcome failure and strive for success. It helps you recover from injury and run through the pain that comes with hard training. It tells you when to pace yourself, and when to dig deep for more.
Think like a Champ Champions share many characteristics, none of which are determined by their running speeds. How many of these statements describe your running and your life? • • • • • • • • •
A champion has the courage to risk failure, knowing that setbacks are lessons from which to learn. A champion uses a race to gain greater self-knowledge as well as feedback on physical improvement. A champion trains thought processes as well as the body to produce a total approach to performance. A champion understands his athletic weaknesses and trains to strengthen them. A champion actively creates a life of balance, moderation, and simplicity—values that help them improve running and life. A champion views competitors as partners who provide challenge and the chance to improve. A champion understands that running performances are like a roller coaster, with many ups and downs, and that you have to accept both the good and the bad. A champion enjoys running for the simple pleasures it provides. A champion has a vision. A champion dreams of things that haven’t been and believes they are possible. A champion says, “I can.”
Relax! Believe it or not, most marathoners will tell you that when the going gets tough, the tough take it easy. Keep in mind when you’re running a marathon, you’re in it for the long haul, and there are going to be stretches over the 26.2 mile course that are going to test not only your resolve, but your discipline. Almost all long-distance racers have encountered the dreaded “wall,” and if they were smart, they took their pace down a notch and let themselves recover. Whether racing or training, forcing yourself to run at your fastest during times you feel your worst will only deplete your energy reserves more quickly, and may cause you to crash even harder later on. It may be hard to see other racers passing you, but you’ll reap the benefits of allowing your body to recuperate, and end up passing many of them yourself in a few miles. Also, remember that keeping your muscles tense saps your body of valuable energy. Keep your muscles as slack and loose as possible, especially those in your face and jaw, where a great deal of muscle tension originates. If you find yourself waning around mile 20, and you can’t keep up your pace, then hold back. If you push too hard, you may end up walking the last few miles to the finish line at a loss of 30-40 minutes, instead of 3-4. The best way to avoid this entirely is to set a realistic pace from the beginning, one you can keep up throughout the race. Finally, breathe! Controlled breathing is absolutely critical to performance. It helps you stay in touch with your body and keeps your form under control. Proper breathing also helps keep your muscles relaxed and prevents energy from being wasted unnecessarily. Try taking deep, controlled breaths. Find a rhythm that works and stick with it. Concentrating on your breathing can also help you through the rough spots in a race that might otherwise stop you completely. Tapering In the next few weeks, depending on your training schedule, you will begin the process of tapering. Tapering is the period leading up to the marathon when you reduce your weekly mileage and give your body time to recover and rest before the big day. It is important to take this process seriously. Some runners feel they must push their bodies to the maximum up until the last moment before the marathon, but experienced coaches will usually tell you than demanding too much of your body right before a race can sabotage your endurance when you need it most. So when you see a reduction in your training miles, take the time to recover. You may feel like you can run 20 miles now, but it doesn’t always mean you should. If you’re worried about gaining weight during this period, you can reduce your calorie intake slightly, but don’t overcompensate. Gaining a pound or two before race day won’t slow you down nearly as much as an undernourished body. Still, concentrate on carbohydrate-rich foods, and remember to build up your glycogen stores with foods like salmon and lean meats.
Traveling for the Race You Can Take It With You! Every runner has done it. Unpacking the night before the big race, in a hotel room far from home, you discover that you’ve forgotten something. Maybe you left behind socks, gels, safety pins, or something that can be easily replaced. But maybe you forgot those shoes you’ve been training in all season - or that lucky pair of shorts. Avoid the pitfalls of the forgetful runner by planning ahead. With this comprehensive checklist, I’ve got you covered. Pre Race q Race confirmation q Hotel confirmation q Plane/Bus/Train tickets q Directions to race start and number pick-up q Course map q Vaseline or other anti-chafing lotion* q Sunscreen* q Lip Balm with sunscreen* q Hat or visor q Safety Pins q Healthy, carbohydrate-laden snacks for the flight (see below) q Area maps q Area guide for restaurants and events q Camera and film (or memory card for digital cameras) q Extra cash, traveler’s checks, or credit cards q ID and passport if necessary q Street clothes and shoes q Toiletries including a travel-sized first aid kit* q Ear plugs q Travel alarm q Toilet paper q Food you usually eat for breakfast before running* Race q Running shoes q Orthotics if necessary* q Singlet/short-sleeve shirt q Long-sleeve shirt q Sports bra q Shorts q Tights q Socks q Gloves q Sports watch q Sunglasses q Old sweatshirt or T-shirt to toss after a few miles q Gels or sports drink if you’ve been training with them* q Energy bars before the race*
Post Race q Extra socks q Extra shirt and shorts/pants q Waterproof jacket q Ibuprofen q Towel q Plastic bag for ice, dirty clothes, etc. *When traveling by air, check these items, as security regulations may prohibit them from carry-on luggage. See below.
Carry-On! In these days of heightened security, many items travelers would bring onto a plane in their carry-on luggage without a second thought are restricted, and may have to be transported in checked luggage. These items include any substance in a liquid or gel form. Also, it is always a good idea to bring your shoes in a carry-on, because of the possibility of losing one’s checked baggage, but you will have to remove any insoles if they are made of gel before packing. Although you may bring some snacks, you may not bring any gel-like foods, such as yogurt, pudding or sports gels, and any foods that come in a pressurized container. Finally, you may not bring beverages of any kind. Don’t let this get in the way of your hydration! Water loss can be a major problem for those traveling by air, so you should request water from your flight attendant whenever possible and avoid in-flight drinks that may dehydrate you, such as soft-drinks and alcohol. There are some exceptions to these rules, in particular where toiletries are concerned, and the rules are still changing. For a complete and current list of prohibited items, as well as other regulations for air travelers, check the Transportation Security Administration’s website at www.tsa.gov. Check before you fly and save yourself time, and aggravation, at the airport. Be Prepared Don’t come in gear you just purchased and haven’t broken in. It’s especially important to wear shoes you’re not lacing up for the first time. Make sure to take any new pair of shoes for a few long runs before using them in a marathon, because even a small amount of irritation after one mile can turn into blisters and worse after twenty miles. Ready…Set… On Race day, get up early so you can get some calories in your body with a light breakfast, like fruit and a bagel or oatmeal. Pace is everything in a long distance race. You should start at a pace that you think you can handle for the entire 26.2 miles. It is much better to start out slower and pick it up at the end then to start out too quickly and burnout. Breaking the race down in to three smaller segments like these may help you out mentally: • For miles 1 thru 10 you should try to feel energized and relaxed. Try to maintain good running form. • During miles 10 thru 20 you will need to concentrate more on your mental strength. This is what you trained for, and you mind should always stay one step ahead of your feet. • Miles 20 thru 26.2 are what I call the reward miles. Start thinking about what you plan on doing to reward yourself, like a giant banana split washed downed by a tall, cold beer. Think of something you deprived yourself of during the months of training leading up to the race. This will make the last three miles fly by. Always remember the pain is temporary but the memories of running a great race will last a lifetime.
Post Race Recovery Tips Even though you’ve crossed the finish line, your marathon training isn’t over. There are still things to keep in mind. Keep moving. Don’t sit down. Stopping causes blood to pool in your legs, causing light-headedness and the possibly of fainting. Rehydrate: Begin drinking immediately whether sports drinks, water, or juice. Refuel: Eat food heavy in carbohydrates and protein 30 minutes to 1 hour after crossing the finish line. If you can’t eat, drink milk or chocolate milk as an alternative. Get Warm: Get out of your wet race gear and get into dry clothes. Your core temperature starts dropping the second you cross the finish line. Stretch! Shower: Take a cold bath, pour cold water on your legs, or get into a swimming pool. The cold water reduces inflammation. Relax.