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

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Presentation on theme: "“The Little Things” By Camille Herron, M.S., B.S. Exercise and Sport Science 2:37 marathoner and 2-time Olympic Trials qualifier."— Presentation transcript:

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 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?

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