How To Be As Prepared As You Can Be for Your Big Run

I am posting this a second time with links embedded in the article. What a great contribution by Jason Lewis!

– Written by Jason Lewis

Mike Tyson once said, “everyone has a plan until they get punched in the mouth.” For those about to compete in a major race, the logic still applies. Everyone has a plan for their run until they come face to face with some of the harsh realities of the race running. It can be hard, and you may face what feels like insurmountable obstacles. But if you prepare yourself properly, you can make sure you have the best chance possible to beat whatever punch – metaphorically speaking of course – comes your way. Here are some tips.

Know how to properly hydrate

If there’s one thing that any runner must know, it’s proper hydration. Dehydration lowers your blood volume and when you have lower blood volume your heart has to work extra hard to get blood (oxygen) to your muscles. Long story short, you can’t run your best when dehydrated. So, drink as much water as you can before, during, and after your runs?

Not exactly. Overconsumption can be an issue. For the most part, you should drink when you’re thirsty – no more, no less. Don’t overcomplicate things. Here’s a good resource on how to properly hydrate for certain types of runs.  

One big question is whether water is good enough, or should you hydrate with sports drinks. Both are true, actually. Water is fine, but there are some benefits to Gatorade. Sports drinks contain carbs (in the form of sugars) and electrolytes (which you lose when you sweat) – two things your body needs when participating in demanding physical activity.

Find a routine and stick to it

You should develop a routine surrounding your runs and keep it the same through training and through race day. Eat the same thing before, during, and after runs. Wear the same shoes and clothing. Get the same amount of sleep the night before. Listen to the same music. This routine, if you keep to it, will help your body and mind stay strong through the tough stretches.

Know how to treat common running injuries

Running puts a good amount of stress on your body – whether it’s trail running, city running, or even practicing in a gym or on a treadmill. If you run a lot, you’re going to get hurt at some point. There’s no getting around it. It’s vital that you know how to deal with sprains, scrapes, blisters, and more. The shorthand guide is to always ice a sprain, stretch a cramp, pressure a wound, and leave a blister intact. For more on this, check here.

Know why you’re running

Sure, you’re running for the exercise and the feelings of personal accomplishment. The runner’s high isn’t an unwelcome byproduct. But in the end, running is about a mentality – even a spirituality for some. Focus on how running gives you a mental boost and makes you a stronger person: push your self to achieve goals you never thought possible; give yourself a chance to find a stronger you through self-discovery; heal from a broken past; overcome seemingly impossible obstacles. As Jim Friedrich says in the article The Spirituality of Running, “What we do with our bodies manifests and expresses inner states, the sacred ground of our being. But bodily practices can also induce inner states.”

Whether you’re running for fun, a charity 5K or a marathon – the principles of proper running preparation are pretty much the same. If you know how to hydrate, deal with inevitable injuries, and stick to what you know works, you will have a good chance at succeeding in whatever you do. “Success” is whatever you want it to be – only you can decide your own criteria.
Photo Credit: Pixabay.com

ABOUT THE AUTHOR
Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created StrongWell.org to share his tips on senior fitness.

Advertisements

My Experience With Food Intolerance

Before I began competing in 2009, I could pretty much eat whatever I wanted without any digestive or reactive consequence. All that changed by the time I earned my IFBB Pro Card in 2013, when I developed a number of food intolerances which forced me to change the way I ate and what I consumed. It was so bizarre for me to mount reactions to healthy foods which had never caused an issue in the past. During one particular contest prep regimen, I began to notice that every single time I ate broccoli, I would get severe abdominal cramps and a headache which persisted for an entire day (now they last for 3-5 days if I am stupid enough to eat even one small floret). I honestly believe that the extreme and repetitive meal plans which I consumed while competing were major factors in the development of my food intolerance issues.

I retired from competing in June of 2014, yet I developed even more food issues. I noticed that other foods were aggravating my gut, my skin, my head and my mood, so I decided to eliminate them. In January of 2015, I had an ALCAT food intolerance test, and discovered that broccoli on the list of offending foods for me. I also had SEVERE gluten intolerance, as well as intolerance to coconut, flaxseed, mangoes, casein, blueberries, and a number of other foods which are considered healthy. In an effort to allow my body to calm down, I eliminated every food which I had any intolerance to (there were about 30 foods) for close to a year. To this day, I am very careful about the foods which my body rejects, and keep my exposure to a minimum.

I will allow myself to have blueberries, coconut, mango, lobster, cashews, bison, and spinach on rare occasion, and have noticed no reactions. However, I mount strong reactions to other foods and food combinations. For example, within two consecutive days of eating flaxseed, I develop one or two deep, painful, cystic pimples on my face which will not resolve until I stop eating flaxseed. When I eat gluten, I become irritable and emotional, I get headaches, my belly aches, and I don’t sleep well. Of course I didn’t know that this was the case until I did an elimination diet and gradually began feeling better, then tried eating gluten after many months of avoiding it. Every time I ingest gluten containing foods, I notice symptoms which can be mild or severe depending on the food and the quantity eaten. Pizza is VERY dangerous for me now, so if I am faced with the prospect of eating the cheesy, gluten filled meal, I have to take a Glutagest (which breaks down gluten in the food eaten) if I want to avoid the ugly consequences of allowing gluten to enter my body. The combination of pizza and wine is even worse. I might as well forget about functioning like a normal person for a couple of days if I dare to consume this food and drink duo.

I agree that the whole gluten-free trend has gotten a little out of hand, but I also strongly believe that there are many people walking around with gluten intolerance and other food intolerances who have no idea that the foods they are consuming are affecting their health and well-being. I have personally benefitted from going gluten free and avoiding foods my body rejects, and have been rewarded with more luminous skin, thicker hair, better digestion, better overall mood and energy, and much better sleep.

If you suspect that you have food intolerance, try eliminating the suspect food to see if it makes a difference. Trust your body’s signals. And if you want to get a food intolerance test, check out ALCAT.com and Everlywell.com for the kits they offer.

No Olympia For Me This Year

Fun times from Olympia 2011 with Anca and Farinaz

For the past seven years, I have attended Olympia every year and have always enjoyed the whole experience. This year, however, I will not be attending since the main sports supplement company I work with, SWAT Fuel, will not have a presence there this time around. What is strange for me is that I am not bothered by the fact that I won’t be rubbing elbows with the fitness and bodybuilding icons I have come to know over the years. In some sense I am actually relieved that I will get a break this year, since I have been traveling more this year and could use a staycation.

For those of you who are wondering what event I will be at next, please come by and say hi at the Ferrigno Legacy on November 18th and 19th. I will be at the Flexpo, handing out samples of SWAT Fuel’s 9mm+P, which is a combination preworkout/endurance/thermogenic formula unlike anything else on the market!

For more information and tickets to the Ferrigno Legacy, please visit: https://www.ferrignolegacy.com/

Jerry Frederick Of Ironman Magazine Fame

While at Joe Wheatley’s Muscle Beach event on Labor Day, I had the pleasant surprise of seeing Jerry Frederick, whom I hadn’t seen in several years. He was sitting under the main canopy, with his ever-present breakaway reading glasses around his neck. I was just tickled to see him. For those of you in the bodybuilding world, you know that this man had worked for Ironman Magazine as one of their staff photographers for several decades. He has always had a strong passion for the world of competitive bodybuilding, and has gone out of his way to create content with athletes such as myself to use for features within the publication.

Jerry and I chatted for several minutes, and he was full of smiles and that sweet, gentle demeanor which makes him so loveable. I was saddened to hear that he has a neuromuscular disorder which could be Parkinson’s but which hasn’t been definitively diagnosed yet. Hopefully Jerry will be placed on a treatment plan which halts the progression of the disorder.

What The Hell Is “If It Fits Your Macros” Anyway?

You have probably heard about the “If It Fits Your Macros” (or IIFYM) trend which has been increasing in popularity within the fitness and bodybuilding world. It’s not surprising that the concept was embraced and developed by people within the industry who were sick and tired of adhering to monotonous, restrictive meal plans in which the vast majority of foods were labeled as evil and forbidden. On a personal note, I jumped on the IIFYM bandwagon as well because I was fed up with avoiding certain so-called “bad” foods and also dealing with metabolic burnout from years of caloric restriction. What surprised me was the positive manner in which my body responded to taking in maintenance calories as opposed to constantly functioning at a caloric deficit which only served to slow down my metabolism.

The term macro refers to the principal nutrients which the body requires: protein, fat, carbohydrates. IIFYM dictates that as long as you fulfill the energy needs of your body, you can obtain calories from any food source. Let’s face it: your body needs a certain amount of protein, carbohydrate and fat, along with fiber and micronutrients such as vitamins and minerals in order to function optimally, but it doesn’t scrutinize every macronutrient gram as it is thrown into the body. On the other side of the coin, it is also important to bear in mind that most proponents of IIFYM do not consume large amounts of junk food either. As long as quality protein is consumed in adequate amounts to contribute to muscle growth and repair, along with micronutrients and dietary fiber to support normal digestion, it shouldn’t matter if a small percentage of caloric daily intake is obtained from discretionary or junk food items.

My personal opinion is that the quality of carbs still should come into play if you are employing an IIFYM approach. However, if the majority of carbs comes from quality sources such as oats, sweet potatoes and brown rice, a small amount of junk carbs (cookies, Pop Tarts) shouldn’t tip the balance too much. I am a fan of carb BACKloading and believe the largest insulin spike should come at night before you sleep, since you will be fasting for several hours.

I know some of you are still reading this with great skepticism and want to hold onto your six boring meals of tilapia and green beans every day, refusing to accept the concept of loosening the reins a bit and actually enjoying a variety of foods. IIFYM doesn’t mean that you lose control and eat whatever you want, whenever you want. What it DOES mean is that foods will no longer be forbidden or “bad”, and that you can actually consume them on a fairly regular basis as long as you keep track of your daily nutrient intake.

The main drawback of IIFYM is that you must track your food intake, which in a sense is another form of food fixation. However, there is a greater chance that you will meet your body’s nutrient needs than if you follow a cookie cutter, calorie restricted, orthorexia lover’s contest prep meal plan. When clean eating is followed 100% and the majority of food sources are banned, caloric restriction is almost inevitable. Such caloric restriction, when practiced for an extended period of time, will cause fat loss to stall and metabolism to slow down.

How about if you met your macronutrient needs without having to banish most foods from your diet? So many people in the world of fitness suffer from orthorexia, a psychopathological condition in which foods are labeled as “good” or “bad”, and in which individuals become socially isolated over their need to eat “correctly”. I have seen so many competitors struggle with an increasing difficulty in losing fat, so their coaches restrict their calories even more and ban more foods from their meal plans. Fruit, healthy fats, and healthy carbs are stripped away in an effort to lean the competitor out. Another thing to consider is what food deprivation does to people. If a food is “bad”, suddenly the temptation to indulge in that bad food is intensified.

You might want to consider trying IIFYM if you are in a slump with your current meal plan. You may feel like a hamster on a very boring and restrictive “clean eating” wheel in which you are only allowed to eat very specific foods in certain combinations. For some of you who have been doing this incessantly for years, you may have noticed over time that it has become more and more difficult to lose weight. Your meal plan is probably VERY rigid and VERY boring, consisting of foods you are probably so sick of that if you never had to eat them ever again, you would rejoice in the streets for days. Give IIFYM a try. You might be pleasantly surprised at how your body responds.

Weight Training Won’t Make You Big, Ladies!

This was taken the day I won my IFBB Pro Card. I was training 4-5 hours a day at the gym, lifting heavy. I never got bigger than this, nor did I want to.

It still boggles my mind how many women are afraid to lift weights for fear that they will become huge and look like big, hulking men. How wrong they are! I will tell you right now that the answer to the question which serves as the title of this feature is, completely, unequivocally, NO. I often speak with female clients and patients of all ages who lament the fact that they cannot get the sculpted, lean bodies they covet, despite working out regularly. The problem stems from a couple of things:

1. They do not feed their bodies properly.
2. They do not lift weights, or if they do, they do not practice a lifting regimen that would bring about the physical changes they want.

I see ladies at the gym who will jump on a cardio machine for 20 to 30 minutes of easy cardio, then, if they had an indulgent night of eating or partying, they may extend their cardio sessions for a longer period of time at the same intensity. Before or after this, they may hit a few sets of uninspired exercises with light weights. These women barely break a sweat, yet they expect their bodies to transform. I’ve got news for you: that type of workout will ensure that you remain at the same level of fitness, and over time, you will see what little conditioning you may have plummet despite all your consistency.

It is a gross misconception that by lifting light weights and taking it easy at the gym, they will avoid getting bulky and will tone their muscles. Women are built differently than men, and simply do not have the testosterone levels necessary to build significant, bulky muscle mass. You need to challenge your body and create the muscle microtears necessary to build shapely, lean muscle. That means you need to lift heavier weights and break a sweat!

There are a multitude of benefits to lifting heavier weights, which I detail below.

CURVY, LEAN MUSCLE:

When you lift heavier weights, you will be rewarded with better muscle definition. Lifting very light weights will never challenge the muscles, so the muscles will never grow. I know I have scared some ladies, but think about a woman who has great muscle tone, but is still lean and feminine. A woman like that lifts weights that are heavy enough to spark muscle growth. If you follow suit, you will end up lean and more defined without being bulky.

GREATER OVERALL STRENGTH:

By lifting heavier weights, you will become stronger, and everyday activities will become easier to perform. You will also gain more structural stability from the greater muscle density which can protect your back and your joints.

IMPROVED BALANCE, COORDINATION AND POSTURE:

By improving muscle tone through weight training, you will enjoy better balance, greater overall coordination, and better posture.

IMPROVED BONE DENSITY:

Resistance training improves bone density by stressing the bones, thus triggering bone growth. This confers a protective effect against development of osteoporosis, especially in petite women.

HIGHER METABOLISM:

When you work out with heavier weights, you create tears in the muscles worked. When you do this, you expend a greater number of calories in order to repair those microtears.

LOWER BODY FAT:

Your body fat stores, particularly in the midsection, will be better utilized when you perform weight training with heavier weights.

PREVENTION OF MAJOR DISEASES:

Challenging weight training with heavier weights will reduce your risk of high blood pressure and heart disease. It will also lower LDL cholesterol while raising HDL cholesterol. In addition, your risk of diabetes and breast cancer will drop significantly.

BETTER IMMUNE SYSTEM FUNCTION:

Moderate exercise reduces stress, and by doing so, enables your body to produce more white blood cells to combat infection. In addition, the shift in attention from the troubles of the day while you are weight training will reduce the stress which can suppress your immune system.

GREATER WELL-BEING:

Vigorous resistance training boosts endorphin (natural opiates produced in the brain) levels, which create a sense of well-being. It will also stave off depression and produce a more restful sleep.

REDUCED PMS SYMPTOMS:

As stated previously, weight training is a terrific mood elevator and regulator. It also has a positive impact on hormone levels, increasing blood levels of estrogen, growth hormone, and testosterone. This counteracts the drop in estrogen and rise in progesterone which occurs right around the time before menstruation.