Coach Tip - Minimalist Shoe Craze

From Coach Jenny Hadfield:

Shoes are like cars. They are a convenience and provide comfort, style (in most cases), and efficient travel from point A to B without having to think about every single step or worry about the elements along the way.

And like cars, there are a variety of shoes that run along a continuum from the least amount of protection (shoes that look like gloves for your feet) to the most protection (heavy stability shoe).

The more minimal the shoe, the more the foot, ankle, and lower leg actively supports and stabilizes your body in motion. The bulkier the shoe, the more the shoe does the work for us. It's very much like driving a stick shift car versus an automatic. Neither are bad, both are driving, and both have unique benefits.

Newsflash: We are born into the world barefoot. From there we learn to crawl, then walk barefoot, and then we go through the awkward transition to walking in shoes. Eventually that leads to running in shoes and wearing high heels and other fun foot accessories. 

If you start with the premise that we were all made to move from one place to the next shoe-free, you'll begin to see how shoes come into our lives for the benefits mentioned above. Although it may look and feel weird to run in less underfoot, it is a very natural skill.

But, does that mean every runner should switch to minimalist shoes? It depends.

It depends what type of shoes your body is used to running in now—the more support, typically the longer the transition time to running with less. Be cautious. If you switch from a supportive shoe to a minimalist shoe and keep running like nothing has changed, you're likely to get hurt. Taking it slowly in the minimalist world means starting with just seconds of running at a time, and spending months, if not years, transitioning. The benefits are incredible, but it isn't a free ride—you have to earn the strength to support your body to run in less.

It depends if you are willing to commit to strengthening your feet and ankles (and core) and taking the time to learn how to run with different technique. It will take time and patience. I advocate lower body strength work first then lower impact activity in less shoe or barefoot (walking, elliptical) and then very short spurts of running (seconds)—all of which are meant to strengthen your lower legs and develop a solid foundation.

It depends on what your running routine is—are you training for a marathon, or running for recreation or weight loss? The more demands your body has in terms of performance and training, the more gently you'll need to transition into less shoe. In other words, it's not a great idea to switch to a minimalist shoe during your marathon training season as your body is already under great stress from the volume of miles. A better option is to weave it in during the off-season or in the lower mileage weeks of your season. That said, outside of the peaking weeks of mileage in training—it is always a great time to strengthen your feet, ankles, and core.

And, it depends on the runner. Some can put on less shoe, without socks, and run from Chicago to Denver (and back) without a problem. I have a friend Marc who has Dean-like form and can run for days in a shoe that is so light and minimal, he had a hard time finding them in the closet. On the flip side, I also have a friend who, in just the act of trying on minimalist shoes, develops an instantaneous pain in his arch. I'm somewhere in the middle and have been transitioning to less shoe for over two years now (and loving the journey).

Regardless, every runner can benefit from the minimalist movement. That is, we can authentically strengthen our bodies, which will help depend less on the shoe to do the work and from that foundation, progress based on what your body will allow and respond too.

Some runners find themselves with less pain after transitioning to running in minimalist shoes or barefoot. Others have gone from a heavy motion control shoe to a lighter shoe with less support—a great progression! Still others have reaped the benefits of having stronger feet, but still prefer (and possibly need) to run with more support under foot.

One pathway to train slowly toward running in less shoe:

1. Strengthening lower body and core (a house with foundation made of straw will quickly be destroyed when the high winds settle in).
2. Weight-bearing strength barefoot (balancing on one foot)
3. Weight-bearing movement with less under foot (walking or elliptical—lower impact activity provides a more gradual transition to weight-bearing activity with less underfoot).
4. And if that goes well (no aches, pains, or injuries), weave in short (seconds to minutes) of barefoot walking around the house while continuing to use the minimalist shoes for walking, elliptical...
5. If that goes well (no aches pains or injuries), focus on learning how to run naturally (some call it barefoot—others call it minimal). This way your body learns the natural running motion and it will be translated when using a minimalist shoe. This is a drill with the specific purpose to learn the mechanics of running with less underfoot. Some runners know this authentically—while most, when they put on a minimalist shoe, run the same way as they do in a supportive running shoe (not good). If this is the case, take your time and learn this step. You have to learn to crawl before you run and you also need to learn to run without (barefoot) before you run farther with less (minimalist).
6. Practice patience and flexibility. Because running in minimalist shoes with natural form uses a host of other muscles (specifically your calves and muscles in your feet) if you plug these shoes (minimalist) into your regular running plan like any new pair of shoes, you will be at a very high risk of developing calf, Achilles, and other foot injuries. I'm hearing and seeing this in epic proportions in runners—be cautious folks! Think of this as a tool on your toolbox—and a strengthening tool at that.

Start with developing a strong foundation.

Let your body be your guide.

And progress to less as your body allows.

Breaking Down the Mental Marathon

Original Article from Active.com - http://bit.ly/Hie9CG

If cognitive strategies during a marathon won't exactly make or break your race, they are still among the most important weapons you have in your arsenal against fatigue. To try and determine which might be the most effective, researchers questioned non-elite runners in the 1996 London Marathon about their race-day thought processes, and found the following four mental strategies to be the most common:

Internal association. This focuses on how the body feels while running.

Internal dissociation. This is essentially distraction: examples include playing songs over and over in your head and solving mental puzzles;

External association. This focuses outwardly, on factors important to the race: passing or being passed by other runners, looking out for fluid stations and calculating split times;

External dissociation. This, too, focuses outwardly-but on events unimportant to the race: enjoyment of the scenery, attention to throngs of cheering spectators or glimpses of outrageously costumed runners passing by.

The questionnaires keyed in on whether, when and how intensely these four groups experienced the Wall, the notorious elephant that sometimes lands on your back during the last quarter of the marathon. Whether runners may benefit from a particular combination of mental strategies as the marathon progresses remains a subject for further inquiry.

The study reported that the greatest percentage of those who hit the Wall said they had relied primarily on internal dissociation. It seems all-out distraction may make it difficult for you to judge your pace and to know other vital information, such as when you're dehydrated. It's therefore not a good idea to avoid monitoring your body altogether.

Internal association, while the most prevalent of the four strategies, magnified discomfort among the runners, who reported the Wall appearing much earlier and lasting longer than others.

Interestingly, external dissociation seems not to lead runners into the trap of hitting the Wall, as you might expect from the results of internal dissociation. The researchers speculate that the observance, however unrelated to racing strategy, of passing by other runners and spectators may provide enough of the focus needed to keep the correct pace, effectively anticipate hills and so forth.

Similarly, runners using external association didn't experience the Wall as often or as intensely as the internally-focused groups. It may be ideal, then, to check in on your body periodically-if briefly-and focus most of your attention externally: on both factors important to the marathon as well as on the enjoyable atmosphere. The latter may be unrelated to performance in any direct sense, but it nevertheless has the power to surround and energize you as you strive to keep your head up, your confidence high and your feet moving toward that finish line.

Coach Tip - Training in Heat

Most endurance athletes (serious and casual alike) know the important role hydration plays in health and athletic performance. But what you don’t know can hurt you – drinking too little or too much during intense exercise can be dangerous.

Dehydration: Too Little of a Good Thing
Keeping the body properly hydrated with the right fluids is essential to safety and performance in an endurance event. The fiercest competitor an endurance athlete faces is dehydration.
The first obvious sign of dehydration is thirst, but things can quickly get worse. Dehydration not only hampers performance but also increases the risk of heat illnesses, such as heat exhaustion or potentially deadly heat stroke. The good news is that dehydration and heat illness can be prevented and performance improved simply by following the right fluid-replacement plan.

Signs of dehydration and heat illness can include:

• Headache    
• Fatigue 
• Dizziness
• Nausea
• Muscle cramps
• Weakness    
• Irritability
• Vomiting
• Heat flush
• Abnormal chills

Hyponatremia: Too Much of a Good Thing
While it’s important to drink enough to remain hydrated, overhydrating by drinking too much can
lead to a condition called hyponatremia, which is serious and sometimes deadly.

What is Hyponatremia?
Hyponatremia is a condition that occurs when the level of sodium in the blood drops below
135 mEq/L (138-142 is normal).* Symptoms of hyponatremia usually begin at blood sodium values below 130, with values less than 120 resulting in a serious medical emergency. Exercise-related hyponatremia is thought to be caused by overdrinking. Although rare, hyponatremia can result in seizure, coma, and death, so it is vital that athletes learn about the condition and how to prevent it.

Who’s at Risk for Hyponatremia?
Anyone who drinks too much and does not adequately replace the sodium that is lost in sweat
risks hyponatremia, but certain people should be especially careful:

• Endurance athletes – those exercising more than four hours
• Athletes on low sodium diets
• Beginning marathoners who tend to be slower and are hyper-vigilant about hydration
• Athletes who over hydrate before, during, and after exercise
• Salty sweaters – those athletes whose skin and clothes are caked with white residue after exercise

Symptoms of Hyponatremia
Watch for a combination of these symptoms, especially if you or somebody you know is at a
high risk for the condition.

Signs of hyponatremia can include:

• Rapid weight gain
• Swollen hands and feet
• Confusion
• Dizziness
• Nausea
• Throbbing headache
• Apathy
• Severe Fatigue
• Cramping
• Bloated stomach
• Wheezy breathing
• Seizure

Seek emergency care for hyponatremia victims. In most cases, they will be treated with:

• An intravenous solution of a concentrated sodium solution,
• A diuretic medication to speed water loss, and
• An anti-convulsive medication in the case of seizure

The Winning Hydration Plan
The best way to prevent both dehydration and hyponatremia is to learn the right way to hydrate.
Use the following tips to create your own hydration game plan:

Drink to Stay Hydrated, Don’t Over drink
Your fluid-replacement plan should be designed to minimize loss of body weight so that you avoid dehydration during exercise but prevent weight gain from excess hydration during training or races. A good way to gauge your hourly sweat rate is to figure out the difference in body weight plus your drink volume. For example, if you lost 11/2 pounds (24 oz) during the training, and drank 12 ounces, you should try to drink 36 oz (24 + 12) each hour during similar-intensity training and racing. In this example, drinking 9 ounces every 15 minutes would do it. Over drinking dramatically increases the risk of hyponatremia. It is vital not to overdrink before a race, because doing so can lower blood sodium even before the race begins. Also, don’t overdrink during or after the race!

Maintain a Salty Diet
To make certain you replace all of the salt lost during training. During a long race (e.g. more than four hours), consider eating salty snacks such as pretzels, especially if you are a salty sweater.

Favor Sports Drinks
During long distance or intense training and competition drink sports drinks to help keep your Body hydrated, fueled and salted. The flavor of a sports drink will encourage you to drink enough to stay hydrated, the carbohydrate energy will fuel your active muscles, and the electrolytes will help replace some of what is lost in sweat. But remember don’t overdrink any fluid!

Recognize Warning Signs 
Recognize the warning signs of both heat illness and hyponatremia and learn to distinguish between the two. When in doubt, stop exercise, stop drinking and seek medical help fast.   

FYI Shamrock Shuffle Participants

• 
  If you are not doing the Shamrock Shuffle, follow the schedule.
• If the Shamrock Shuffle is your primary event that you have been training for, congratulations, your big day is here!  Rest up on Saturday and we will see you bright and early on Sunday morning.
• If you are doing the Shamrock Shuffle on Sunday AND are building mileage for another event we recommend that you split the distance between Saturday and Sunday.   Don't worry about not completing the mileage all in one day.  There is no detriment in your training to doing it this way, and in many cases it is actually beneficial.  This is one training out of many that you are completing to prepare yourself fully for your event.  No endurance event is made or broken by one training.  If you are a veteran half-marathoner or marathoner and are racing the Shamrock Shuffle with an all out effort, we realize you will not want to be doing long mileage on Saturday.  Speak with your coaches if you need help to modify your schedule. *Note you can also split mileage in a day....so you can complete your mileage later in the day on Sunday depending on how much fun you have a the post rast party!
• We will be supporting the distances on the schedule on Saturday.  In order to make it less confusing with turnarounds, the following distances are suggestions for you depending on your event, assuming you will be doing 5 miles on Sunday.  
• Shortly you will be receiving an email about the turnarounds and distances for the all team on Saturday.  Make sure to figure out the mileage you want to do on Saturday and know your turnaround!

Buying New Shoes at the Mid Way point of training

The single most important piece of equipment you must purchase as a runner or walker is a pair of running shoes. Athletic walkers you should be wearing running shoes as well.
Click Here For More Information.
Some things to consider for your new pair of shoes:

• If your current brand/style of shoes is working for you, by all means stick with them.  Be aware, however, that manufacturers change their shoes frequently and a new generation of the shoe is born.  For example if you were wearing Asics Gel Kayano 14, now they may be on generation 15.  You may or may not like the changes in the new version.  Sometimes they change the design slightly and seams hit you in different places.  At any rate, make sure that the shoe still works for you!
• Do not wear your new shoes on a long training before breaking them in. When you get your new shoes wear them for two weeks on short trainings during the week, then you can break them out for a long training on Saturday.  With this timing your shoes will be fresh enough but also broken in enough for your event day.
• If you have been experiencing blisters, black toenails or any other discomfort or injuries, discuss these issues with your running shoe specialist.  They can help you to find solutions to these problems as related to footwear.
• Always purchase your shoes from a reputable running shoe store (not a generic sports store.  Ask about the store’s return policy.  Most good running shoe stores have a liberal policy that allows you to return shoes that are clean and have not been worn a great deal.  Check and always save the sales receipt.
• Don’t forget our friends of Team in Training who offer you a discount! Click Here to see our Google Map for a list of locations.

Psychological Issues of Long Distance Events

Endurance events create challenges both physically and mentally. Even after completing all the required training and making it to the race site rested and healthy, arriving at the starting line in less than the ideal state of mind can have a devastating effect on your performance.   Please be familiar with the following terminology (described with positive outcomes), as each will be mentioned later in this section:

• Mental Rehearsal/Visualization - The process of creating pictures or images in your mind.
• Imagery - Playing out/imagining in your mind the way you wish for an event to occur.
• Self-Talk - The "voice" in your head that can be trained to provide positive affirmations during adversity and tough times.

Before You Begin

There are certain "prerequisites" or internal characteristic that an athlete must possess in order to undertake the necessary training that endurance events requires. These include motivation, self-discipline, and effective time-management, all of which are inter-related characteristics.

A coach can be enthusiastic about the training program he or she designs/presents and show interest in the runner's development; however, motivation and self-discipline must be developed primarily from within. The best marathon training program in the world will not enable a runner to make it to the finish line of a marathon if he or she isn't internally motivated to undergo and complete the training and then finish the race.

Similarly, it requires a great deal of self-discipline to complete the long trainings while at the same time, cope with other daily distractions and manage all the personal responsibilities daily living provides. This is why it is crucial that the runner who wishes to train for the marathon be an effective manager of time. It is beyond the scope of this web site to discuss in detail strategies to enhance one's motivation, self-discipline, and time management strategies. There are a wealth of resources available featuring information relating to both these topics and sports psychology.
Short and Long Term Goal Setting
General Goal Setting Considerations

For most first time marathoners, goal setting is simple… To finish the race! Nevertheless, regardless of your experience level and race aspirations, it is best to be as specific as possible when setting goals. Be sure to write the goals down, perhaps tell others about your goals, and set a time frame for achieving the goals. These strategies will enhance the possibility of achieving both your short-term objectives as well as your big goal.

There are two basic types of goals: Process goals and outcome goals. It is important to set short-term objectives (process goals) on your way to achieving the big goal (outcome goal). The definitions and examples of process and outcome goals are listed below:

• Process Goals - These types of goals involve activities that focus on mastering the task and increasing one's skill level (e.g., the knowledge and training needed to complete a marathon). Examples of process goals include: Following the training schedule as closely as possible; Improving your nutrition; Reading as much as you can about the marathon; Consulting with your coach on a regular basis; Getting more sleep to be as rested as possible, etc.
• Outcome Goals - These goals relate to the finished product or stated differently, goals you hope to accomplish in the marathon. Examples include: Breaking 4 hours in the marathon; Running the second half of the marathon faster than the first 13.1 miles; Defeating a rival; Running a personal best in the marathon.

Race Goal Setting Considerations

In the couple of weeks prior to the race, think about three (outcome) goals you'd be interested in accomplishing for your event: (1) an easily obtainable goal, (2) a realistic yet moderately challenging goal, and (3) an ultimate goal. Determine a strategy to achieve the ultimate goal, but build into your plan flexibility to aim for less ambitious goals if things don't pan out the way you had planned. Above all, be realistic. For example, if you don't possess the genetic predisposition (natural ability) to run a sub-38 minute 10K, there's very little chance you can break three hours in the marathon, no matter how positive an attitude you possess!
Strategies for Completing the Training

• Find a coach with the reputation for being both enthusiastic and positive. These traits can help inspire and motivate you.
• Join a group or team whose members share your same goals. These individuals can provide you with the needed emotional support to succeed. Groups or a training partner can help make completing the long runs easier than doing these alone. It is essential to find training partners who run your approximate pace so that your workouts do not turn into races.
• When doing your long runs, break the course into sections mentally. That is, mentally run from one landmark to the next instead of thinking of completing the entire 20-mile training course. When you reach the first landmark, then mentally think of running to the next and so forth.
• Realize that the training will not always be easy. If running a marathon were simple, there would be no challenge as everyone would be able to do it. To enable you to cope with the physical and mental demands of completing the long training runs and the actual marathon when the going gets tough, there are several mental strategies you can utilize. These strategies and examples are listed in the next section.

Examples of Mental Strategies During Your Training
Self-Talk Thoughts

Think and say to yourself…

• "If this was easy, then everybody could complete a marathon."
• "Keep running . . . Maybe I'll feel better when I have some Gatorade."
• "If I quit now, I'll be very disappointed in myself later this afternoon."
• "I'm not really physically tired; I'm more fatigued mentally."
• "Completing this important training run will give me confidence and enable me to finish the half-marathon comfortably."
• "In just one more hour this run will be finished and I'll be in at home...showering, relaxing, eating, etc."

Imagery

Imagine…

• Imagine that you are a world-class runner and are in the lead of the Boston or Olympic Marathon.
• Imagine that your running form is smooth and graceful.
• Imagine that your a running effortlessly and very relaxed.

Visualization/Mental Rehearsal Strategies

Visualize…

• Picture yourself running every mile of the marathon for which you are training.
• Visualize what the finish line area will look like (e.g., with the clock displaying the time you're shooting for).
• See in your "mind's-eye" the spectators who will be cheering for you.
• Think of all your friends back at home who will be thinking about you and pulling for you while you'll be running.

Mission Moment of the Day: The Patti Robinson Kaufmann First Connection Program

The Patti Robinson Kaufmann First Connection Program is a peer-to-peer program that links newly diagnosed patients and their families with trained volunteers who have experienced blood cancer firsthand and can understand your experience. Trained volunteer survivors offer caring support and information by sharing their special perspective on the recovery process.

More information can be found at http://www.lls.org/resourcecenter/freeeducationmaterials/support/firstconnection.

Coach Tip - Dynamic Stretching

Dynamic stretching involves the progressive, active stretch of muscles and joints through a sport specific range of motion. It involves gradual increased intensity of movement as opposed to static stretching, which involves lengthening a muscle to the end of its range and holding the stretch over a period time. Dynamic stretching is appropriate prior to physical activity, e.g. pre-training/warm-up

Dynamic stretching for runners and athletic walkers uses momentum build up by various movements and active muscular effort to stretch the muscles within  the particular movement.

Dynamic stretching might look like ballistic stretching but it is much safer because dynamic stretching doesn't use bouncing motions that could lead to injuries. Dynamic stretching should use motions that are similar to the target sport for which the stretches are being performed to signal to the body what is going to happen during to main workout (and thereby preparing the nervous system).

Start with small motions and gradually increase intensity and lengthening as you warm-up.

Examples of dynamic stretching are circling the arms, making a kicking movement and doing
lunges (big steps). Kicking actions can be used to dynamically stretch the calves and the hamstrings and reduce tension in the hip joint by exaggerating the running movement.

Scientific studies have suggested that dynamic stretching reduces muscle tightness without any side-effects.

It is suggested that you incorporate dynamic stretches into your warm-up routine as long as they are appropriate to your running movements. During all dynamic stretching movements you should continue to breathe calmly and focus on relaxing the muscles.

The latest research suggests that dynamic stretching is preferred for warming up and static stretching is most ideal for the cool-down.

The following dynamic stretching exercises are specific for a runner before training or racing.

Before doing these dynamic stretches, always do a warm-up jog between 5 to 10 minutes to get the blood flowing and the heart pumping. Followed by easy stretching of the major muscle groups.

Dynamic Stretching Exercises

Arm Swings

• Stand tall, feet somewhat wider than shoulder-width apart, knees unlocked.
• Keep your back straight at all times.
• Overhead/Down and back - Swing both arms forward at the same time to an overhead position and then forward again, down, and backwards. Repeat 6 to 10 times.
• Side/Front Crossover - Swing both arms out to your side at the same time and then cross them in front of your chest. Repeat 6 to 10 times

Side Bends

• Stand tall with a straight-up posture, feet somewhat wider than shoulder-width apart, knees unlocked, and your hands resting on your hips.
• Lift your torso up and away from your hips and bend smoothly over to one side, then the other, avoiding the propensity to lean either forwards or backwards.
• Repeat the whole sequence sixteen times in a slow smooth movement. Bending to the side you breathe out, and in as you veer back to the center

Hip circles and twists

• Circular movement - Place your hands on your hips and spread your feet wider than your shoulders. Start making circles with your hips in a clockwise direction. Continue 10 to 12 times. Then repeat in a counter clockwise direction.
• Twisting movement - Arms extend out to your sides, twist your upper-body and hips to the left, and shifting most of your weight on to the left foot. Then twist your upper-body to the right while shifting most of your weight to the right foot. Continue 10 to 12 times.

Ankle flips

• Alternate raising your heels and coming up on your toes and then raising your toes and coming back on your heels. Do the exercise with your ankles, keep your knees and hips straight.

Walking High Knees

• Take an overly high step, driving your knee as high as possible, at the same time push up on the toes of your opposite foot.
• Use a correct arm swing of 90° angle at the elbows, hands swing up to throat level and back beyond rear pocket.

Running High Knees

• Apply proper running form with your elbows at an 90° angle and driving your hands up to throat level and back beyond rear pocket.
• Stay on the balls of your feet, driving your knees up and down as high and quick as possible. Repeat 20 kicks within 10 meters.

Running Butt Kicks

• Begin running by flexing your knee and bringing your heel all the way to your buttocks.
• Keep a slight forward lean throughout the drill, staying on the balls of your feet. 
• Repeat 20 kicks within 10 meters.

Half Squat

• Stand tall with straight posture, feet wider than shoulders and the knees unlocked. Hold your hands out in front of you for balance.
• Next bend your knees until your thighs are parallel with the ground.
• Keep your back straight throughout the movement, and looking straight ahead.
• Make sure that your knees and toes always point in the same direction. Your knees should not advance beyond your toes.
• Once at your lowest point, straighten your legs by pushing off on your heels to return to your starting position.
• Repeat the exercise 10 to 15 times with a flowing, controlled rhythm. Try to breathe in as you descend, and breathe out as you come up.

Lunges

• Stand with straight posture and both feet together.
• Step forward roughly 1 to 1½ meter. Bending the front knee slowly while lowering into lunge position.
• The front thigh should be parallel with the ground and the lower leg vertical. Your torso should stay straight up and looking forward. The front knee should not advance beyond your toes.
• Veer back to the starting position.
• Repeat with the other leg. Do 10 to 15 repetitions on each leg.

Walking Lunge

• Similar to "Lunges", but instead of veering back to the starting position, you should pull the rear leg through going forward in a continuous movement.
• Step forward with a long stride, landing on the heel of your front foot and extending onto the toes of your back foot.
• Complete the cycle by pulling your trail leg through and returning to an upright position.

Ankle Bounce

• Double leg bounce - Slightly leaning forward with your hands on the wall or any stable object, shift your weight to your toes. Raise and lower both heels rapidly (bounce).
• With every bounce, lift your heels one to two inches from the ground. Try to maintain ground contact with the ball of your feet.
• Do about 20 to 30 repetitions continuously.
• Single leg bounce - Slightly leaning forward as in the double leg bounce but with all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground.
• Then lower the right foot to the floor while raising the left heel one or two inches.
• Repeat in a rapid, bouncy fashion. Do 15 to 20 repetitions on each leg.

Walking Straight Leg Kicks

• Move forward keeping your front leg straight.
• Kick your leg up while keeping your knee straight and dorsiflexed ankle.
• As this movement comes with great force, build up the intensity (height of your kicks) over 5 kicks to avoid the stretch reflex of your hamstring.
• Try to touch your toes to the fingers of your opposite hand.
• Repeat the same kick with your opposite leg.
• Avoid slouching forward when reaching for your toes. Do 10 to 15 kicks with each leg.

Running Carioca

• Stay on the balls of your feet with your hips in a low semi-squat position.
• The movement starts by twisting your hips and crossing one leg in front of the other, bring your trail leg through, and cross your lead leg behind the trail leg. Continue by alternately crossing your feet in front and behind.
• Your shoulders remain square through the entire drill.

Fuel Your Body with Proper Nutrition

Eat right and you'll run and walk better. It's that simple. Your body functions best, and you perform better, when your diet includes the right kinds of foods in the right amounts at the right times. The following information will enable you to put together your ideal diet, one that will help you achieve yourideal body weight, and get the most out of your running and walking. You'll learn the basics of good sportsnutrition. Finally, you'll learn how to hydrate and fuel your body before, during and after your workouts. We'll start with information about the right kinds of foods. Ready? Here goes!

There are four substances that the body requires in large quantities in order to function properly. These four substances are: Carbohydrates, fats, proteins and water. These are called the primary nutrients.

Carbohydrates for Running and Athletic Walking

Why are carbohydrates so important? Here's the easy one-word answer: Energy! Carbs, as they're affectionately called, provide a steady stream of energy. So why not just pig out on carbs? Bad idea. Thebody can store energy from carbs, but only in small amounts (think of a storage unit versus a warehouse). These small amounts are used up quickly during exercise. After a quick jolt, you're running on empty. Andyou can't overload that storage unit either because the body punishes you by turning the excess carbs to fat! The trick is to store energy by eating carbs on a continuous basis. Experienced runners eat the right carbs in the right amounts at the right times! Carbohydrates are also known as sugars. Experts recommend that your diet consist of 50 to 70% carbohydrates. The standard unit for the energy your body uses is the calorie. Each gram of carbohydrate provides 4 calories. Got all that? Be ready for a pop quiz at any time! Now to

continue - carbohydrates are either simple or complex.

Simple carbohydrates

Simple carbohydrates are the most basic form of sugar. Examples of foods containing simple carbohydrates are candy, fruit and sodas. These foods can provide a quick "shot" of energy-but it's only temporary. For this reason, you should keep those simple carbohydrate snacks, like grandma's homemade fudge, to a minimum. But feel free to enjoy a treat now and then, especially after a good long run or walk.

Complex carbohydrates

Complex carbohydrates provide energy on a more consistent, long-term basis. That's why experts recommend that the majority of the calories you get from carbohydrates be in the form of complex carbohydrates. Foods that are high in complex carbohydrates include cereals, pasta, breads, rice, andpotatoes and vegetables. It's important that you maintain a diet high in complex

carbohydrates to support your training program.

Fats for Running and Athletic Walking

Fats, in general, get a bum rap. There's a lot of confusion about how much fat is healthy in your diet andthe type of fat you should be eating. So here's the scoop-your body needs fat. The problem is that fat is strongly linked to heart disease and other medical problems. More scoop-not all fats are created equal. They're all okay in limited amounts, but some are more okay than others. Fats are classified as (1) saturated, (2) poly-unsaturated and (3) mono-unsaturated.

Saturated Fats

Saturated fats are easy to spot because they remain solid at room temperature. Common examples include lard, butter and cheese. These fats are required by the body in small amounts

and should be a small part of your overall fat intake.

Poly-unsaturated Fats

These fats stay semi-solid at room temperature. Many margarine and butter alternatives are made withpoly-unsaturated fats.

Mono-unsaturated fat

Mono-unsaturated fats are liquid at room temperature. Examples include olive oil and most other natural oils. Some foods containing mono-unsaturated fats have been "hydrogenated." Don't ask what that means but it's not good. Just avoid them! Recent studies have shown that diets with a higher proportion of mono-unsaturates seem to reduce risk of heart disease. As a result, you should obtain 20 to 30% of your daily calories from fats-with more from mono-unsaturated than from the other two. All excess fat in your diet is stored in your body as..? You guessed it - fat!

Protein for Running and Athletic Walking

As you exercise and eat right, you'll feel your body getting stronger. Why? Because of the protein you eat. Protein builds strength in your muscles and tendons, and helps them stay healthy. It also provides energy-4 calories per gram. Meats, eggs, beans and nuts are common examples of foods that contain significant amounts of protein. Experts agree that runners need 10 to 20% of their daily calories from protein. However, most people eat two to three times their protein requirement each day! So many burgers, so little time!

Basic Training Nutrition Guidelines

Pre-training:
Consume 25-50g carbs 1-2 hours before exercise. Try an energy bar, bowl of cereal, bagel, fruit...your usual diet. Drink 8-16 oz. of water or combine with the above in a carbohydrate drink.

During training:

Consume 25g carbs for every 45 minutes of exercise. Go for a gel pack. They typically contain 25-30 grams and are easy to digest. Drink 4-8 oz. water or diluted sports drink for every 15 minutes of exercise.

Post-training:
Consume 25-50g carbs immediately after exercise. This can be a combination of food and drink. Of course, you will need to re-hydrate with water while eating an energy bar, bagel, or some form of carbohydrate. Or, you can drink 25-50 grams of carbohydrates in a sports drink if you have a hard time eating right after a workout. Begin drinking 16 oz. of water for every pound lost during exercise. Continue to drink water throughout the day. Consume another 25-50g carbs 30 minutes after exercise. Consume 50-100g carbs and 20-40g protein 1 hour after exercise. This is a good time to eat a well balanced, sit-down meal. Soup and a sandwich, salads, whatever suits your tastes. Chicken and tuna are great sources of protein. Consume 50-100g carbs per hour and 20-40g protein every 2 hours. Continue to do this for 6 hours after your run. You will find that by following this routine, especially on your long run days, you'll feel refreshed rather than exhausted after yourworkout.