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Slide 3
Click on any of the following topics for additional
information: What Gear is Essential What You Should Be Eating
Slide 4
Shoes, clothing, and other gear are essential to making your
runs a pleasant experience. The proper clothing can even help
prevent injury. The following slides will provide tips for dressing
in any weather and carrying the necessary items to maintain proper
health during your training.
Slide 5
Finding the right pair of shoes should be your first step when
preparing to begin a running routine. Your local running store can
assess your gait and measure your foot to ensure a proper fit.
Running With Sam endorses Asics Gel Nimbus. They provide moderate
arch support and have plenty of room in the toe box. They can be
purchased in a variety of colors and patterns.
Slide 6
Regardless of the season, wearing a base layer made from a
wicking material is essential. This helps your body stay warm and
dry in cold weather and cool in hot weather. Silk and DryFit
fabrics are excellent wicking materials. Runners should avoid
wearing cotton as it holds in moisture and dries slowly. In cold
climates you will want to wear layers that can be removed as your
body temperature increases during a run. Be sure to protect your
hands, face, and ears from frostbite. Even though you may not feel
cold, your skin can still suffer from the elements.
Slide 7
You need to carry water with you on runs longer than 5 miles.
Hydration is the key to maintaining a healthy workout. On your long
runs (more than 5 miles or runs lasting longer than 1 hour) you
should pack snacks to keep you fueled, healthy, and help you
maintain stamina. Youre burning a lot of calories and you need to
replace what your are losing. Almonds, gel chews, or GU are all
healthy options to carry with you on a run. Music can help you pass
the time and maintain a strong tempo. Keep volume at a safe level
so that you can hear approaching cars, cyclists and other
runners.
Slide 8
The Right Foods Can Boost Your Training Potential Lean
ProteinCarbohydrates Eggs Milk Beans Nuts Quinoa Fresh fruits Whole
grains Low-fat yogurts Pasta Brown rice
Slide 9
Throughout your training you have likely been experimenting
with different combinations of carbohydrates and proteins to fuel
your body. During race week it is important to begin increasing
your carbohydrates so that your muscles store additional energy for
the race. This doesnt mean that you need to eat pasta at every
meal, and it certainly doesnt mean that you should eat a loaf of
white bread before the race. Increasing your carbohydrates the
right way will help to ensure a healthy race. The following slides
have a daily guide to help you do just that. The following diet
guide is proposed for a woman weighing 125 pounds. For a diet
tailored specifically to your needs, please consult a fitness
professional.
Slide 10
Between meals, include two snacks a day of mixed nuts, yogurt,
diced veggies or cheese and crackers. You should also be consuming
an additional 64 oz. of water each day. Breakfast 1 slice whole
wheat toast 1 TBSP all natural peanut butter banana coffee Lunch
Turkey burger on whole wheat bun, top with spinach, tomato,
avocado, and cheddar cheese. cup mixed fruit 4 oz. fruit juice
& 4 oz. water Dinner 4 oz. grilled chicken breast cup brown
rice grilled sweet potato 8 oz. decaf. tea
Slide 11
Between meals, include two snacks a day of mixed nuts, yogurt,
diced veggies or cheese and crackers. You should also be consuming
an additional 64 oz. of water each day. Breakfast multi-grain bagel
1 TBSP preserves or jam 1 slice turkey bacon coffee Lunch 4 oz.
grilled chicken breast cup mixed fruit 1 cup plain yogurt 4 oz.
fruit juice & 4 oz. water Dinner 4 oz. salmon 1 sliced avocado
cup brown rice Green salad with light vinaigrette dressing 8 oz.
decaf. tea
Slide 12
Between meals, include two snacks a day of mixed nuts, yogurt,
diced veggies or cheese and crackers. You should also be consuming
an additional 64 oz. of water each day. Breakfast 1 cup oatmeal 1
TBSP raisins 1 tsp maple syrup coffee Lunch Grilled cheese sandwich
Green salad with light vinaigrette dressing cup mixed fruit 4 oz.
fruit juice & 4 oz. water Dinner 4 oz. grilled chicken breast
cup brown rice 1 cup mixed grilled vegetables 1 cup yogurt 8 oz.
decaf. tea
Slide 13
Between meals, include two snacks a day of mixed nuts, yogurt,
diced veggies or cheese and crackers. You should also be consuming
an additional 64 oz. of water each day. Breakfast 1 poached egg 1
whole grain English muffin 1 slice turkey bacon coffee Lunch baked
potato topped with broccoli, light cheddar, plain yogurt cup mixed
fruit 4 oz. fruit juice & 4 oz. water Dinner 4 oz. grilled
steak cup brown rice 1 sweet potato, mashed 8 oz. decaf. tea
Slide 14
Between meals, include two snacks a day of mixed nuts, yogurt,
diced veggies or cheese and crackers. You should also be consuming
an additional 64 oz. of water each day. Breakfast 1 slice whole
wheat toast 1 TBSP all natural peanut butter banana coffee Lunch
Spinach salad with assorted berries, sunflower seeds and light
vinaigrette dressing 1 cup yogurt 4 oz. fruit juice & 4 oz.
water Dinner 4 oz. grilled chicken breast 4 oz. whole wheat pasta
cup tomato sauce cup mixed fruit 8 oz. decaf. tea
Slide 15
The morning of the race you dont want to eat anything new that
might upset your digestive track. Your nerves will already be
enough for you to contend with. Avoid dairy and fiber. Limit
stimulants such as caffeine. Breakfast: 1 banana 1 TBSP all-natural
peanut butter bagel 8 oz. of water or 4 oz. of sports drink diluted
with 4 oz. of water Sip your drink slowly Remember to drink plenty
of water during the race, but dont overdo it beforehand. You dont
want to end up in the potty when everyone else is crossing the
starting line.