1. “The Little Things”
By Camille Herron, M.S., B.S. Exercise and Sport Science
2:37 marathoner and 2-time Olympic Trials qualifier

2. Day-to-Day Hydration 2 water bottles you carry around each day
One bottle with water and another filled with a carbohydrate solution
Coke is fine, in moderation
OJ/Juice, Coffee, Tea
Beer/alcohol is fine, in moderation
Need more sodium in diet/drinks leading up to a potentially hot race/workout (~esp. summer)

3. Hydration (cont.) Leading up to a race/workout:
Drink a mix of fluid ounces, in the 2-3 hours before
Sip on another 8 fluid ounces in the 2 hours leading up
A lot of this depends on what your gut is comfortable with
During the race/workout:
Lose 2% of body weight =performance starts to suffer
There’s a formula for determining sweat rate to determine fluid intake; however, gastric emptying rate may lag behind
Research shows most can do fine with ~16 fluid ounces/hour
You liberate water when you break down glycogen (~Carbo-hydrate)

4. Hydration (cont.)
Post-run: If you weigh yourself pre- and post- run, drink 20 fluid ounces for each pound you lost
30 min. post-run: Simple sugars + protein (~for really hard workouts, 4:1 ratio)
Ex. OJ with liquid iron, Coke, Beer (in moderation), Chocolate milk or Chocolate soy milk, Fruit smoothie with ice cream and protein powder or eggs, ~Endurox or Powerbar Ironman Restore, regular Gatorade

5. Breakfast Pre-run food/beverages Post-run food/beverages
Light/easily digested
Energy bar, fruit, toast (PB and jam), cereal
Water/Gatorade/Coffee
Get blood sugar up to counter cortisol
Need 50g of CHO per hour leading
up to workout/race
(ex. I take in ~75g of CHO 90 min. before a race– Powerbar Harvest bar, banana, coffee with milk and sugar, Gatorade)
Post-run food/beverages
Mix of protein and carbohydrates
Consume within min. of run
Oatmeal, cereal, PB&J, bagels, toast, eggs, bacon
Smoothie or juice with protein mix
Chocolate milk or chocolate soy milk

6. Snacks
Have at work, in your car, carry on bike rides, etc.– readily available
Energy bars/bites, fig newtons, fruit, nuts, candy, chocolate, trail mix, Little Debbies
For both mid-morning and afternoon
Don’t go more than 2-3 hours without eating/drinking something
Have your two bottles

7. Lunch/Dinner
Soups/salads/sandwiches all the time won’t cut it for meeting energy/iron needs!
Eat real food (hot food)!
Be careful with greasy/fried foods (if you have workout in afternoon)
Don’t skimp on meat
Where does the food fit on the Food Pyramid?
Meat/starch/2-3 veggies, fruit
Late-night snack or OJ with iron

8. Fueling before a race Want to consume low-fiber, simple sugars
Soda/Coke
Candy
Juice instead of fruit
White rice/bread/pasta (instead of whole grain)
Fast food– good balance of fat/simple sugars/salt
Store up more glycogen because won’t feel as “full”

9. Fueling during the race
Depends on distance/how long you’re out there
Rule of thumb is you need 30-60g of carbohydrates per hour
Mix of fluids/CHO solutions/gels/other
Personal preference
Takes practice
If you’re taking a glucose+fructose blend, you can take in more than 60g (~Chrissie Wellington, 85-90g/hour)
Take in closer to max for longer Tris
If you’re a good fat metabolizer, can get away with taking in less

10. Iron+B12 supplementation
Need iron and B12 to make Red Blood Cells (RBCs) that carry oxygen
Know your ferritin (~your stored iron)
See Primary care physician or get checked through Healthcheckusa.com
Want to be above 50, preferably 60-70
Get tested pre and post season
Take liquid ferrous sulfate elixir mixed with OJ, before you go to bed (Qualitest brand)
Eat meat (~red meat) 2-3x/day
Calcium/dairy inhibits iron absorption– don’t drink milk with meat or with iron supplements

11. Vitamin D
Need More Vit. D in the winter because of less sunlight and exposure
Important for immune system and musculoskeletal health
If you work out very early, late, or indoors– esp. vulnerable to Vit. D deficiency
Do some of your weekly training at mid-day with some exposed skin
~2000 IUs/day of Vit. D3 is a safe supplement amount
If you get tested and find out you’re lower, doctor can prescribe a larger dose
Ex. Deena Kastor– overprotecting skin with sunscreen layers = Vit. D deficiency and stress fracture

12. Sleep You need at least 7-8 hours!
Your body produces Growth Hormone, to repair and rebuild your body
Reason why elites take naps = MORE GROWTH HORMONE!
If you’re not getting enough sleep, you don’t get as much Growth Hormone, your body will breakdown, you won’t gain benefits of training

13. Shoes Wear what is most comfortable to you
Every shoe has it’s own idiosyncrasies (~changes the distribution of stress)
Rotate various shoes
Break in your race shoes in training– get legs and feet used to them (strides, workouts)
Get new shoes when you start to feel “niggles” in your body

14. Injuries Know the difference between pain and soreness
Most little things you can train through, if you back off/run easy
Make a change– shoes, easy training, more sleep/food, maybe a little barefoot running
Body likes to move and be consistent!
Sometimes the answer is to run more, more frequently, and slower
Low-level mechanical stress enhances tissue recovery (~easy running, walking, swimming, cycling, massage, THE STICK, ultrasound, ART, bone stimulator or whole body vibration training)
Icing/ice baths only help pain and not tissue recovery…. UNLESS, there’s a mechanical component involved, ~ice cupping

15. Injuries/health (cont.)
NSAIDs hinder tissue healing/recovery
Research supports compression socks/garments for enhanced recovery, when worn AFTER exercise
doesn’t enhance performance or further help recovery when worn DURING activity
Want Firm Compression (20-30mm/Hg)
Doesn’t matter if Pharmacy-grade or “running grade” material
Personal preference if you like to wear them during activity

16. Conclusion
Questions?