Welcome to the Eat+Run 101 member page! This page will be your weekly resource for information on the program from Chris and Megan, plus the place where you download your Daily Tracker each week with daily milestones for nutrition and running.
If you haven't already joined the FB group page, then email firstname.lastname@example.org. We will be funneling all of communication through that page! If you have questions, post them there, so that everyone can benefit from the answers.
Nutrition Info: Week 5
Weekly Emphasis: Making Better Choices while Eating Out
As you’re continuing to increase your vegetables (we bump up to 5 daily servings this week!), prioritize balanced breakfasts, and ensure that you’re fueling well before and after workouts, you’re hopefully feeling more comfortable with your day-to-day healthy nutrition routine. Even when we feel confident with what we’re doing at home, it is easy to let travel or eating at restaurants derail our regular habits, so today’s simple tip provides a way to keep your health top of mind while eating out (without feeling restricted).
Before the tip, a quick word on how different restaurants can be from your kitchen, nutritionally speaking. Aside from using extra fat, sugar, and salt to make food taste more appealing, restaurants also increase portion sizes so you end up eating more than you would at home. Restaurant portions contain up to 50% more calories, fat, and sodium than an equivalent home-cooked meal. Plus, when you’re at home, you likely don’t have the bread basket, the appetizer course, the dessert menu, and the full bar to steer you away from healthy eating. And it’s certainly not just about calories or weight – a meal loaded with low-quality oils, lots of sugar, and loads of sodium will make you feel sluggish and hinder your running performance. No one wants that!
One simple tip I use to help me stay healthy even when dining out is what I call the “BDD rule.” BDD stands for Bread, Drink and Dessert. Here’s what I include in each category:
· Bread: bread basket, bread on a sandwich, anything breaded, pasta, or over 1 cup of grains (rice, barley, etc)
· Drink: alcohol, juice, soda, sweetened coffee, hot chocolate, or anything sweetened
· Dessert: baked goods, ice cream, candy, pudding, etc.
On normal dinners out, I choose one option between Bread, Drink, and Dessert. On special occasions, I choose two. And on those very special, once-in-a-lifetime events (like my honeymoon, a restaurant I’ve been dying to try, or a close family wedding), I choose all three. Framing it so that I get to choose one (or two, or three) of the options (rather than I have to limit myself) makes me feel more free and in control of my choices, and doesn’t seem so oppressive. Most of the time, the bread basket just doesn’t look that great to me, and it’s not hard to pass up, but if I didn’t have the BDD rule in mind, I might mindlessly chomp on a few pieces of bread to pass the time until my meal came. Using the BDD rule is one of the many tricks I use to help keep my restaurant meals from piling on the unnecessary calories and ensure that I leave feeling energized and satisfied, rather than weighed down and regretful.
Running Info: Week 5
Weekly emphasis: Running Form
This week’s workout: Intervals!
This week, we are doing our first interval workout. Interval workouts are used to improve speed, and using varying paces, distances, and recovery periods, can be utilized to train for a variety of distances. You want to do this one at the track or find a ¼ mile loop/course to follow.
1. 10 minutes of easy warm-up (walk/run)
2. 4-6 x 400 meter repeats with 2 minutes standing/walking rest between each. Track A will do 4 repeats and Track B will do 6 repeats. You will run the 400 meter (or ¼ mile) loop at a hard effort, rest for 2 minutes, and then repeat. Your “hard” effort should be a little bit uncomfortable but not all out.
3. 10 minutes of easy cool down (walk/run)
Now, let’s talk running form:
There is a lot of information out there (web, books, random people) that states runners must have a certain type of form. We all must land mid-foot, keep our arms set at 90 degrees, improve our cadence...etc. However, after coaching for 10 years I have rarely met anyone with perfect running form. On top of that, I have seen elite athletes with goofy or even bad form...still winning races! So, how much does this matter and why does everyone want to change what comes natural to them? After all, running is as natural as walking. And, when was the last time you tried to have perfect walking form? Experts say there is NOT enough research to definitively say that changing your form or following a particular "method" prevents injuries. In fact, if you try and radically change your form suddenly, without giving your body time to adjust you could end up injured.
Question: So how do you determine if you need to change something?
Answer: If you are running comfortable and are injury free...you are good to go!
To keep things simple, we believe in 4 tips to improving your form. However, I wouldn't try to do all 4 of these at once. I would start with one and just think about it for short intervals during a run. Thinking about it first...and then allowing your body to become comfortable with making a slight change. We put these in order of importance.
2. Mid-Foot Strike
3. Slight lean forward
4. Cadence = 180 steps/min -- Note: For some this will feel completely unnatural and should be tried last & if their normal cadence is for example 150 only try to increase to 160. Baby steps...gradual changes! There are many of us who will NEVER run 180 steps/minute naturally and therefore, we shouldn't. Again...do what feels natural.
Common Mistakes: Slouching posture, heel striking, over striding, & bending at the waist. These mistakes can lead to inefficient effort and many common injuries
Good Running Form: Tall body alignment, mid-foot strike, high cadence, and a forward lean. This form will ensure an easier run, increased efficiency, and greatly reduce the chances of injury.
On this week’s video, I will give more tips on improving your running form over time.