1. Mental Check In. Hey, you just ran a race, whether it was a 10k, half marathon, marathon or anything else! Take some time off and let your body take a big sigh. Regardless if the race went the way you wanted or not, you put in a great effort so give your body a break, before you break your body.
2. Eat Well. After the race, I do love the taste of chocolate milk and it’s a bonus that it’s great for recovery. Aside from that, make sure you eat well. I essentially feed my body what it’s craving, as long as it’s fairly clean. My stomach can be quite sensitive after a marathon because of the energy gels so I treat it as nice as possible. Keep in mind that you just put your body through a big ordeal so feed it and feed it well but be smart about it.
3. Sleep. Your body will love you because it recovers best with lots of sleep. You no longer have long runs to do so use that extra hour or two and have a little sleep in.
4. Permission to Not Run/Commit. This is my biggest lesson. It’s easy to fall into the mind game of not wanting to lose the fitness you’ve gained, but resist the urge. The general rule is 1 day of recovery for every mile you run. This means, you have earned 26 days of recovery after a marathon.  This doesn’t mean don’t run at all, although you certainly can. This means you have given yourself permission for a time out, guilt-free.  For me, I don’t talk about training or racing until that time is over.
5. Have Fun! You spent so much time training that you may have passed up opportunities to do other activities or see your friends so use this time to catch up. Go out, watch movies, catch up with friends, see your family, do yoga, ride your bike, take a class, try a new restaurant, take a vacation. The possibilities are endless.

So, those are my tips to a successful recovery! Congratulations on accomplishing your big race and I’ll see you out there (in a few weeks)!

I’ve been an avid runner for over 10 years, with well over 100 races under my belt, and preparing for a marathon is different than any other race I’ve done (including 2 ultramarathons).  Here are some of my tips and how I prepare for the big day:

• Tapering makes most people a bit nervous as you usually find yourself with way more time on your hands.  No more long weekend runs so what do you do with yourself?  Don’t let those negative doubtful thoughts enter your mind and draw on how much you’ve accomplished.  Your body is ready.  Believe in your training and believe in yourself.
• Rest lots!  I’m not saying sit on the couch and eat bon bons all day but sleep early and eat well.  Do a few runs during the week to maintain muscle memory, but nothing too long.  This is crucial to having a successful race day.
• You’ve probably heard the term “Carbo loading”.  Most races have a pasta dinner the night before, however, what’s even more important are your meals the week leading up to race day.  I have my big carb dinner two days before and then have a good, hearty lunch the day before.  Then, for my final meal, I eat a simple, mid-size dinner.  This allows my body to digest everything by morning, setting me up for a great day of running ahead of me.
• The main thing I’ve heard over the years is “Don’t do anything new on race day.”  Your long training runs are your testing grounds for everything – clothing, nutrition, pace, etc.  Once you’ve figured out what works, don’t change it.  Why change it if it ain’t broke?
• The absolute most important tip I have is HAVE FUN.  The marathon is a bit of a beast and anything can happen during those 42.2 kms.  Have a little fun out there, chat with your fellow runners, and enjoy yourself – you’ll find you may come away with an even better experience and a few extra friends.

Those are all my tips for preparing for the ultimate race day.  Have a fabulous run, everyone, and may the wind always be at your back and lift your spirits to the finish line!

On April 18th, Peter Butler (Owner) and Todd Jangula (Manager) opened their doors to us to have a chat with their Half Marathon group about the positive effects of chocolate milk. Lynne, a registered dietitian, spoke about the importance of a post workout nutrition plan and the key things to focus on: refuel, rehydrate and repair. Chocolate milk is a great post workout drink as it contains an ideal balance of protein and carbohydrates to refuel and repair, plus it’s a beverage which aids in rehydration.

After their run, everyone was thrilled to be treated to a chocolate milk and a t-shirt – a perfect way to end their run and their evening.

To read more about Peter Butler and about the Forerunners success story, click here.

Things to think about:

• I personally feel that skinfold assessment is the way to go mainly because it’s cheap, fast and  not influenced by food or hydration status. The biggest warning with this assessment is to ensure you use a trained professional. Look for someone with the ISAK certification or ask about the training of the person before you open your wallet.
• All measures of % body fat are based on the use of predictive equations. For the same measurement, using different equations lead to different % values. Getting your measures in millimeters with skinfolds is the better way to go.
• Don’t bother with a one shot assessment – what is that really telling you any way? Use these tools repeatedly, over time to track your progress with a nutrition/exercise plan. You can usually expect to see changes once ever 4-6 weeks.

More info:
http://www.sportsdietitians.com.au/content/499/BodyComposition/

Read the whole article here.

Watch the video. (YouTube)

Tip 1: Setting realistic expectations and goals.

Why set yourself up to fail? If you have never actually weighed your “target” weight in your adult life, why set this as your goal? If it’s taken you 20 years to put on your excess pounds, it’s going to take some time to take it off. Set realistic goals within realistic timelines while following a realistic nutrition and exercise plan that works for you.

Tip 2: Get Professional Help and an Individualized Plan

Do you know how many calories you need and what macronutrient ratios your foods should be in for weight loss or gain? Do you know how to shop, prepare and plan these meals? Do you have a fitness routine that’s set up for your individual needs and body type? I am amazed at how much money people are willing to invest in generic videos, books and online exercise/weight loss programs only to be unsatisfied with their results.

Use that money to invest in an educated professional that can tailor an individual action plan for you, based on your needs. Seek out a Registered Dietitian and a certified personal trainer or physiologist.

Tip 3: Planning Makes Perfect

Planning time in your day for nutrition and exercise is pivotal for weight loss success. Get creative and make nutrition and exercise fit in your busy day. Don’t have time to hit the gym for cardio? Consider bike commuting. Use 45mins of your lunch hour to grab a fitness class or take a stroll. Plan grocery shopping into your PDA. Shop for healthy foods just to stock at work and use Sunday to prep and freeze meals for the week.

Tip 4: Consistency and Monitoring

Results will follow a consistent effort. Proper attention to your diet and exercise must occur the majority of the time, at least 5-6 days per week. Your dream body will not be built in a day.

I am a believer in quantitative, consistent monitoring on a regular basis. Whether it’s weighing yourself, taking pictures, using a measuring tape, monitoring your blood work or blood pressure, implementing a more formal body composition measurement technique (like skinfolds), or trying on a pair of “goal pants”, have an objective measure to track your progress.

Tip 5: Staying Motivated

Likely the hardest thing to manage! Think about the reasons why you want to achieve this goal and write them down. Post them on the fridge or visit them when you are having a rough day. Some people are motivated by inspirational quotes, pictures or even seeing a life coach.

I believe success follows someone who positively reinforces themselves versus beating themselves up for making mistakes. If you miss a workout or eat a cookie, big deal – dust it off, don’t worry about it and most importantly – get back on the horse!

Photo: ggvic under Creative Commons

1.   Pre-race meal – It is recommended that endurance athletes eat two to three hours before any race. Choose foods high in carbohydrates and low in fat. Fat takes longer to digest and may lead to discomfort if eaten close to strenuous activity. Examples of good pre-race meals:

• Cereal, milk, fruit, toast
• Yogurt, bagel, fruit
• Toast, egg, milk
• Small portion of pasta with tomato sauce
• Soup, sandwich with lean meat, milk

2.   Carbohydrates – As you run, you use up the glycogen in your body. Depleted glycogen stores lead to reduce endurance, fatigue and exhaustion and delayed recovery. Eating carbohydrates is the only way to maintain and refill muscle glycogen stores, getting you ready for your next training run. Athletes should be replenishing their glycogen stores after 60 minutes of strenuous exercise by eating or drinking foods and beverages high in carbohydrates. Examples of foods high in carbohydrates, which are good to eat during exercise:

• Banana
• Bagel
• Granola bar
• Dried fruit

3.   Hydrate – Fluid’s most important role during activity is regulating body temperature. We sweat to remove heat generated by active muscles. Heavy and prolonged sweating can lead to dehydration,which is a major cause of fatigue and poor performance, as well as delaying recovery after exercise. The recommended daily fluid intake or woman is nine cups (2.2L) and 13 cups (3L) for men, and that’s before additional fluid needs due to activity and/or warm weather.  Be sure to hydrate before, during and after exercise.

4.   Protein – Protein builds, repairs and maintains muscle tissue. While those involved in endurance or strength training have an increased requirement for protein, you’ll be covered if you follow Canada’s Food Guide. Eating Well with Canada’s Food Guide has generous allowances for protein that covers even the highest protein needs.

Sources of protein include:

• Lean meat, fish, poultry
• Milk, cheese, eggs
• Legumes, grains, nuts, seeds

5.    Post race – Refueling after exercise, ideally within the first 30 minutes, is key in helping your body recover and prepare for the next workout or competition. Research shows that a beverage containing both carbohydrates and protein, and in an ideal ratio as found in chocolate milk, can be more effective at increasing next-workout performance than a conventional carbohydrate only sports drink. Chocolate milk includes the right mix of protein and carbohydrates to repair and refuel exhausted muscles, plus it is almost 90 percent water and contains electrolytes, such as potassium and sodium, to rehydrate and help replenish what’s lost in sweat.

6 New Sports in 2014:

• Women’s ski jumping
• Ski halfpipe for men and women
• Biathlon mixed relay
• Luge team relay
• figure skating team

It is great to see that new competitive sports are being added and pushing athletes to perform at new levels. “The inclusion of these events on the Olympic Winter Games programme is sure to be appreciated by athletes and sports fans alike,” said IOC President Jacques Rogge in a release. “These are exciting, entertaining events that perfectly complement the existing events on the sports programme, bring added appeal and increase the number of women participating at the Games.

We look forward to seeing these new sports in 2014!

Click here to read more

The 3 main foot types are illustrated here and will help you in deciphering your own foot type.

Three Foot Types

1. Normal Arch

This is ideally, where you would like to be as it says that your feet distribute the weight and pressure most evenly and correctly. There is a distinctive, visible curve along the inside of your foot connecting the heel and toe.

What running shoe?

Choose a stability running shoe with a semi-curved shape. This type of shoe will be a good balance of cushioned support while not overly-constricting the natural motion of your foot.

2. High Arch

High arches mean that the outside of the heel hits the ground first and does not transfer any of the impact inward. The outside of the foot takes the brunt of the impact and may cause pain or injury.

What running shoe?

Choose a cushioned shoe with a curved shape. This type of shoe will allow your foot to roll inward and essentially absorb the shock. A curved shape will naturally encourage your foot to have a more evenly, balanced stance. 

3. Flat Arch (flat foot)

A flat foot means that a large area of the bottom of your feet come in contact with the ground when you walk or run. This also means that you are likely to roll too far inward which can lead to injuries if not wearing a shoe to correct this.

What running shoe?

Choose a motion-control shoe with a straight shape. This will prevent your foot from rolling too far and will provide more, much needed, structure to your motion. This is a more rigid, controlled style of shoe.