Some things to remember when you train this summer:
1. Keep hydrated – Make sure you ingesting lots of fluid before your run. The extra heat will cause you to perspire more and your water intake should increase. During your runs, make sure you carry a water bottle if running more than 1 hour, taking in fluids at least every 30 minutes. After your workouts, fluids will help clean your system and provide a way to rid your body of waste products efficiently. As a rule of thumb, drink at least 8 glasses of water a day, plus 8 ounces for every 30 minutes spent working out.
2. Don’t run outside if it’s too hot – If it’s over 85, stay indoors on the treadmill in an air-conditioned room or run in the early-mornings or late-evening.
3. Don’t forget your sun block
In this issue, you will find the following information:
1. Last week to sign-up for the marathon training program benefiting the Dr. Susan Love Research Foundation.
2. Sample FAQs from last month
3. Get your METs
4. New online community including discussion board
Enjoy and Happy Training,
MBS Fitness Team
Marathon Training benefiting Dr. Susan Love Research Foundation
The sign-up deadline for the marathon training program ends this week. The program is a 21 week program benefiting breast cancer research. To sign-up, come out to track at the Santa Monica High School on Thursday (6/3) between 6:30 pm and 8:00 pm, or meet us outside the Santa Monica Senior Center (by Ocean Blvd and Colorado) in Santa Monica this Saturday (6/5) at 8 a.m. You will be asked to sign agreements and provide a $200 donation/sign-up fee at that time.
For direction or more information, call us at 818.413.0780.
To register and more information, see http://susanlovemd.org/events/html/events_marathon1.html
Sample training FAQs answered last month
Coach Murphy answers your training questions. To submit a question, send an email to faq@mbsfitness.com, and you will likely see a response in the next training FAQs.
Q: What's the shortest amount of time you need to train to run a marathon?
A: I recommend no less then three days a week for a period of 21 weeks to train for a marathon. An individual’s fitness level at the start of their program will determine if they can accomplish this goal without risking injury. The most important thing to remember in training for a marathon; is that you first have to respect the distance of a marathon and also be aware that your recovery after completing one is based on the training you did before hand.
Q: "I've been running longer distances lately, but I've been getting side stitches near the end of almost all of my runs. What's the best way to deal with them during a run--and avoid them altogether?"
A: Side stitches usually occurs from irregular breathing pattern. If you are running at a faster pace then your fitness level you can cause a side stitch. Eating to close to a workout will bring on a side stitch due to the digestive system turning off to allow the needed blood flow to go to the working muscles. Weak abdominals especially your oblique muscles can also cause side stitches. During a long run fatigue sets in; try to keep your breathing as relaxed as possible. If you feel your pace is a little too fast slow it down to maintain a relaxed breathing cycle to your stride. If you get a stitch while running slow down your pace, blow out as much air as possible and then take in a large deep breath. This will re-regulate your breathing pattern and relieve the side stitch.
Q: What kind of socks should I wear?
A: You want to wear socks that fit snug to your feet and are dry-fit. You do not want socks that move around as you are running. Choosing between a thick or thin sock will depend on the individual. If you do not get blisters in the socks you have been using for your long training runs, chances are you found the right sock to use on marathon day. I wear a thin double lair dry-fit sock. I also coat my feet with a small amount of vaseline. This prevents friction and reduces the chances of blisters.
To see more FAQs, see http://mbsrunner.com/community/faq/default.aspx. You may need to register to view.
Get Some METS
Do you know what METs are? METs are an important measure of the intensity of your physical activity. Officially, it is short for metabolic expenditure or metabolic equivalence, meaning a measure of the amount of oxygen you use when doing any activity. The measurement is standardized on body weight so it can be used to easily measure differences between people. At rest, most everyone’s metabolic expenditure is 1 MET. Typical METs for various activities include: golf – 5, running (10 min mile) – 10, swimming – 8. The reason METs is important is that studies shows a link between high-intensity exercises (exercising at high METs) with reduced risk of diseases, such as coronary heart disease, cardio vascular disease and others. Other study show that obtaining certain MET hours a week is linked to reduced risk of breast cancer in woman. So get some METs and lower your risks.
New online community including discussion board
A new feature has been added to the registered member’s site—it’s a community page containing a Discussion Board, archives of the training FAQs and Murphy’s Mantra. Exchange thoughts and ideas with other registered members!
For more information, see http://mbsrunner.com/community/discussion/default.aspx. You will need to register to view.