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Attn: RUNNERS!! I have questions that need your answers!

Monday, February 07, 2011

I need your expertise! Share your wise knowledge with me and advise me please and thank you :)

emoticon If I am just trying to gain distance, what do you think is the best method during training?

emoticon Foot injuries, why kind have you experienced and how did you treat it?

emoticon I've heard about lost toenails, nails turning black and such so should you protect your toes and if so, what's the best way?

emoticon How do you focus?

emoticon Do you hydrate during or just before/after?

emoticon How soon after you eat do you think your food is settled enough to start a run?

emoticon What pre-run foods/snacks do you consume before a run and how soon?

emoticon Post-run foods?

emoticon What songs motivate you and help you stay focused?

emoticon Water only or does anyone drink sports drinks and if so, what kind?

emoticon What stretches do you do afterwards?
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Member Comments About This Blog Post
  • CCLEADBYEXAMPLE
    Hey cutie,
    I'll give you my best of tips from running:
    1. I used halhigdon.com for my training program (free) as it has all distances and levels within each distance (and a narrative on what to do). I also help people individually work things for them. So when I trained for my first half..I started with the beginner 5k and then advanced up in to the beginner half.
    2. If you have a toe that starts to do "dead" or turn colors..try putting on a wart thing on the top of your toe and covering it with a bandaid when you run. Also keep your toenails a little shorter.
    3. Foot injuires can be partially avoided by the right shoes..which any shoe store can fit you for. Do not go for cuteness...go for what fits your foot. As one girl told me..mile 20 does not care what your shoes look like:)
    4. Eating beforehand is something you personally have to play with. Everyone is different. A small box of raisins works great though-gives you the same "boost" as those bad goos do! During the week I just get up and run with water-but on weekends on longer runs I may eat that beforehand. Always use the same thing on race day-do NOT try something new on raceday!
    5. Post run foods are best (any workout really) within 45 min of the end of your workout and have a good carb to protein ratio. I often have a nutrition shake.
    6. Use whatever songs motivate YOU and that you are in the mood for-mine change daily:)
    7. Just like anything..not every day is going to be great and you won't love it EVERY day. Just remember that it is that way with most things you love-just move on and keep going. At first it's always hard..it gets easier with time as long as you enjoy it. If you don't..I suggest finding your soulmate workout!
    Come find me anytime-I always have running advice!
    Casey
    3719 days ago
  • KYRAFIT
    1. Follow Jeff Galloway's training schedule to gradually increase distance
    2. I used to have plantar's fascitis but then I got fitted to running shoes that are perfect for me
    3. doubt it will be a problem
    4. I don't focus. honestly, i think about everything else. one time i thought about sex the whole time and it was one of the best runs of my life. most of the time i envision myself accomplishing a goal and how awesome that goal will feel.
    5. I drink lots of water all the time, but try not to drink a lot the morning of a longer run because i dont like to hover in bushes. you can try eating Cliff Shot Block chews to get your electrolytes if its an early run
    6. I am weird and can run immediately after eating. but it should be something like oatmeal and fruit; veggies with a lot of fiber or something heavy like peanut butter don't sit well. greek yogurt is another good one that won't weigh you down.
    7. see above.
    8. post run you need to replenish your carbs and get your blood sugar back up so a banana is an awesome choice. any fruit really, but bananas have postassium which will help reduce cramping. also, protein to help nourish your muscles.
    9. any kind of sexy songs that make me think about sex. hahahahaha. i know its weird, but it helps!! britney spears' songs. all i do is win by dj khaled. lots of rap music.
    10. water. some like coconut water for the electrolytes.
    11. do the stretches i gave you for your hip flexors, IT bands and hamstrings. but don't forget your calves and quads!
    3724 days ago
  • LOVE_2_RUN
    1) If I'm going for distance I run a slower minute per mile. If I'm doing a long run I try to not run the day before or only do 2-3 miles. It's very important to slowly increase your mileage. My husband increased to quickly and developed a stress fracture in his hip last summer that he is still recovering from.

    2) When I started running I used to have a lot of pain in my metatarsals but since buying custom orthotics I've had no issues. They were expensive but completely worth it.

    3) I still have all my toenails, thankgod! It's hard to keep a pedicure looking nice since the nail polish tends to rub off when I run a lot.

    4) Focus is hit or miss with me, sorry, no suggestions.

    5) I hydrate before, after and during if my run exceeds 10K or if it's hot out. I have a water belt that I wear.

    6) I think I must have an iron stomach because I can run right after I eat a meal. I try to keep the meal on the smaller side but that doesn't always happen.

    7) If I'm running in the morning I either have Ezekiel toast w/PB or sauteed tofu, hummus and salsa in an Ezekiel pita.

    8) I usually have fruit after a run and then by the time I get cleaned up it's either snack or meal time :) I'm always starving after long runs.

    9) I love listening to Brittney Spears and Adam Lambert while I run. I don't always listen to music though, especially outside because I want to hear cars coming.

    10) I only drink water, not a fan of sport drinks. The farthest I've run is 9 miles and was fine waiting til right after to eat/drink something (besides water).

    11) I always stretch after I run. Quad stretch, bend over and touch toes, stand on edge of stairs to stretch achilles tendon, and anything else that feels good on my legs.

    Hope this helps emoticon
    3726 days ago
  • JEM0622
    Q: If I am just trying to gain distance, what do you think is the best method during training?
    A: Depends on how long you have been running. Also, how long you have run (distance you have run and was it all running or run/walk) As a newbie, I really liked Galloway's method. The run/walk ratio helped me achieve distance and recover faster.

    Q: Foot injuries, why kind have you experienced and how did you treat it?
    A: Only issue I ever had (thanks to good orthotic inserts) was a sore arch but that remedied itself quickly.

    Q: I've heard about lost toenails, nails turning black and such so should you protect your toes and if so, what's the best way?
    A: My dress shoe size is 9.5. My running shoe is an 11. No toenail issues.

    Q: How do you focus?
    A: Initially, when training for distance, I reviewed my distance plan, packed my snacks and water, laid out my clothes, etc. Put my fave tunes on the Mp3. I was using Nike+ and the nice lady would tell me how far I went or how much distance left. All of that helped.

    Q: Do you hydrate during or just before/after?
    A: If 5+ miles, then I usually try hydration every 10-15 ish minutes. Then lots of hydration before and after

    Q: How soon after you eat do you think your food is settled enough to start a run?
    A: Depends. I have been known to inhale a clif bar and take off without issue. If it was a more complex food, then maybe an hour.

    Q: What pre-run foods/snacks do you consume before a run and how soon?
    A: For a distance run (LSD) usually a clif bar of any flavor

    Q: Post-run foods?
    A: Big heapin bowl of steel cut oats with fruit or whole wheat pasta with butter and garlic salt.

    Q: What songs motivate you and help you stay focused?
    A: Love fast songs. So many to mention. I'd have to send you a note.

    Q: Water only or does anyone drink sports drinks and if so, what kind?
    A: I did straight water b/c I used blocks/chews

    Q: What stretches do you do afterwards?
    A: I only stretched if I hurt. Outside of that, I have read (and found) that it does not provide a great benefit.
    3726 days ago
  • JOPAPGH
    If I am just trying to gain distance, what do you think is the best method during training? Run slower, and like Ruth sadi add no more than 10% a week to youe long run. If you can run with someone at similar pace the miles fly by.

    I have had no toenail issues and I have run 16 miles as my longest. I do usee Sportslick or Body glide on my feet.

    I drink before during and after my run. If I am carrying my water I add electrolyte drops or tablets to it.

    Post run have some protein and carbs within 20 minutes.

    I only run with music when I am on the treadmill.

    For a short run I eat a small banana 15-20 minutes before. For a longer run I go with english muffin with peanut butter and banana or a bagel or oatmeal with blueberries about 30 minutes before.



    3726 days ago
  • BRIAN36
    Q - If I am just trying to gain distance, what do you think is the best method during training?
    A - Pick a free day to do your "long" run and increase your miles by10% each week.

    Q - Foot injuries, why kind have you experienced and how did you treat it?
    A - Haven't had any foot injuries, per se.

    Q - I've heard about lost toenails, nails turning black and such so should you protect your toes and if so, what's the best way?
    A - I've only had black/lost toenails twice. The first time was because my shoes were too small. They were fine for every day, but I needed a 1/2 size bigger for running. Only lost one that time. The second was after my marathon where I ran all 26 miles in the rain and got blisters and the blisters put pressure on my toenails. I lost 4, but they grew back. Prevention is keep your feet dry and make sure the toe box on your shoe is roomy enough that your toes can move around.

    Q - How do you focus?
    A - I try not to focus on running. I usually am destressing and the actual run is the furthest thing from my mind.

    Q - Do you hydrate during or just before/after?
    A - I drink a lot all day long, usually 10-12 glasses of water. On runs longer than 6 miles, I wear a fuel belt or stash a drink on the route.

    Q - How soon after you eat do you think your food is settled enough to start a run?
    A - I pretty much have an iron stomach. I can run within 20 minutes after a meal without issue. I suppose the key isn't to eat till your full, just eat enough that your not hungry.

    Q - What pre-run foods/snacks do you consume before a run and how soon?
    A - Short runs (less than 6) I don't do anything special. Longer runs I usually eat a bowl of oatmeal with brown sugar at least 45 min. before I run.

    Q - Post-run foods?
    A - Again, short runs, nothing special. Long runs over 10 miles, anything I want! LOL

    Q - What songs motivate you and help you stay focused?
    A - I have hundreds of songs on my ipod, I just put it on shuffle and go. No favorites.

    Q - Water only or does anyone drink sports drinks and if so, what kind?
    A - Water only most of the time but if it's for a marathon I find out what they are offering on the course and train with it.

    Q - What stretches do you do afterwards?
    A - Calf Stretches, IT band Stretches, pretty much anything that feels good.
    3726 days ago
  • no profile photo CD2415256
    I'll tackle a few of the questions:
    Do you hydrate during or just before/after? I hydrate 24/7! I drink water all day everyday which helps keep me from ever being dehydrated. During a run that is less than an hour I can usually go without water. If the run is 60+ minutes I will make sure I have water on the route or bring my own.

    Water only or does anyone drink sports drinks and if so, what kind? On longer runs (60+ minutes) I drink a Gatorade/water mix. I do a 1:3 ratio of 1 part Gatorade to 3 parts water so it is not so sweet and hard to swallow while running. The electrolytes definitely help give me energy and keep me going.

    What pre-run foods/snacks do you consume before a run and how soon? Before a long run all I would eat was an apple or orange (something small) but I have an extremely sensitive stomach. My long runs were usually first thing in the morning on Saturday (5-6 am if not earlier) so I didn't really care to get a meal in. This worked fine for me but I do know people that need more in their stomach. I also watched what I ate the night before and didn't eat too late because I have problems running on a full stomach.

    Post-run foods? I love chocolate milk post-run! It has a great mix of carbs and protein. Depending on how long the run was I sometimes I had peanut butter and crackers also.
    3726 days ago
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