Going, Going, GU

Going Going GU

Grab your shoes and catch that beautiful PR, friends.  It’s running season!!  Yeah that’s right!  Spring is coming and so are the warm race days.  Now is the time to build up our mileage and train smart, so that we can be in shape for the warm weather.  However, the further we run the more depleted we become and therefore, must replenish what we have lost.  We have all heard people say the following when describing what happens on a longer run:

“Hitting the wall”

“Cramping up”

“Bonking”

“Running out of gas”

“Crashing”

Lucky for you this does not always have to be the case if you understand how to fuel during your runs.  I am talking about GU’s, gels, beans, chomps, capsules, blocks, and so forth. Nutrition!!  There are many choices of nutrition out there to take and the decision can be a little daunting.  But no worries, I will walk you through the many options so that you can make a more educated choice.  Keep in mind though trial and error is a great way to see what works for you.

For today’s discussion I am going to focus on what nutrition to take during your run. So what do our bodies lose when we run?

·         Our bodies lose electrolytes (mostly sodium and potassium) through sweat. 

·         We burn carbohydrates and calories as energy.

·         Stored muscle glycogen is used up through long term muscle movement.

Now that we understand what happens to us when we run let’s talk about the types of nutrition that gets us to the finish line.
Most types of nutrition used during a long run contain the following:

·         Calories/Carbohydrates for energy

·         Amino acids to fight muscle fatigue, convert carbohydrates into usable energy more     efficiently, and improve mental focus.

·         Electrolytes to replenish what you lose through sweat (sodium and potassium).

·         Caffeine for a sometimes needed rush.

Simply put, the large assortment of available GU’s, gels, beans, chomps, capsules, blocks, and so forth provide us with what we have lost and need to keep going in a concentrated, easy to use, and easier to digest formula.

Okay great nutrition will help you finish a race or a long run, but now let’s answer the big questions. 

·         Which flavors are tasty and not like nasty sludge?

·         Which ones won’t upset my stomach?

·         How do I use it?

What tastes good to one person may be inedible to another, so it’s best to try several.  Also, texture can play a part in what you can stomach.  In other words, the more liquidly GU’s and gels may be tastier than then solid beans and chomps or vice versa. 

When trying different nutrition options make sure to test them during your runs.  Sure throwing back a bunch of nutrition shots sounds awesome, but taking them on a run is a better way to see what tastes good.  On a side note studies have found that the body tends to crave citrusy flavors more during strenuous exercise (Brendan Brazier, 2007).

The last thing anybody wants to deal with on a run is an upset stomach.  So test nutrition on a run and see how you react.  To help alleviate some worry and narrow your choices here is are some facts and things to look for.

·         GU’s, Power Gel, Hammer Gel, GU Chomps, Honey Stingers, Sport Beans,  Clif Blocks, and Clif Shots are gluten free

·         All of the above are vegan except Honey Stinger

·         Hammer Gels have the least sugar and Power Gels have the most.

·         Clif, Hammer, and Honey Stinger are on the more organic and natural side

·         Some have caffeine so pay attention to packaging

In case you are scared of the big chemistry words in the ingredients or don’t trust that the natural or organic ingredients are actually natural or organic then you can also make your own gel.  And here is a great recipe!

Lemon Lime Gel (Brendan Brazier, 2007)

·         4 dates (remove pit)

·         ½ cup agave nectar

·         1 tbsp lime zest

·         2 tsp lemon zest

·         ½ tsp dulse (a seaweed found in most Asian or specialty stores)

·         Sea salt to taste ( I use ¼ tsp)

Blend it all up until mixture becomes gel like.  Makes about 8 ounces of gel and can be refrigerated for 3 days.

Okay, hopefully we understand our options a little better, so now let’s talk about how we use nutrition. 

·         First, all nutrition should be taken on a run with 6-8 ounces of water.  Be sure to sip     not gulp. 

·         Second, the body will be almost depleted about every hour of exercise depending on     temperature, humidity, and body type, so be sure to take in nutrition at least every     45 minutes.  Test how frequently you need to take in nutrition on your long runs, so     you’re ready on race day.

·         Third, some nutrition is taken 15 minutes before exercise while others can be taken     right before, so read the packaging

·         Last, TRY, TEST, EXPERIMENT, and PRACTICE. 

 Coach Hammond
MA Sports and Performance Psychology
Stevens Institute of Technology Assistant Track & Field/Cross Country Coach

References:

Brazier, B. (2007). Thrive:The vegan nutrition guide to optimal performance in sports and life. Canada: Penguin Group.    

Goal Time

Understanding Goal Setting

Well into the New Year many of us may have hopes and dreams for our running.  However, to prevent these aspirations from never leaving the dream world and instead to enter the real world we have to set appropriate goals.  This is not always easy because most do not know how to set goals or some people struggle to achieve the goals they set.  My Morning Jacket once wrote in their song Bermuda Highway, “Don’t let your silly dreams fall in between the crack of the bed in the wall.”  If we do not set goals and work to reach our dreams they will simply fall between our bed and our wall never to be reached.

Whether you are an individual runner or you run for a team, to be successful we all need to have goals.  Goal setting keeps athletes motivated throughout long seasons because it gives them something to strive for.  However, the goals we set must be attainable because if an athlete cannot reach their goal they cannot improve.  A lack of improvement may result in loss of motivation and perhaps lead you to give up on a goal or even running.  Due to this fact, try to set goals that will promote you or your team and not inhibit them.

Goal Types

            In sports there are four types of goals that can occur within a team:

1. The first is an athlete’s personal goal for themselves (Carron & Eys, 2012).  These goals may include a starting position or reaching a personal best. 
2. The second is an athlete’s goals for the team.  For example, the athlete may want the team to win the championship or make it to the playoffs. 
3. The third goal is the team’s goals for themselves.  An example of this type of goal could be to pack together better in races. 
4. The final goal is the team’s goals for the athlete.  For instance, the team might want the athlete to stick to the race plan better or be more committed to practice.

Process and Outcome Goals

            In addition, goals can also be categorized as process and outcome goals.  Process goals are often short term and focus on specific skills.  These types of goals may be used as stepping stones toward you or the team’s ultimate goals, so there might be several of them throughout the season.  Some examples of process goals might be improving hand-offs in a relay, improving form, improving your start, practicing your pre-race routine, or working hard in practice.  Process goals can be used to improve the skills of a particular athlete so that they are more likely to achieve their outcome goals.

            Outcome goals are often goals that are reached at the end of the season or year.  These goals are more long term and require several process goals before they can be reached.  If an athlete simply has an outcome goal and no process goals along the way they may have trouble focusing on their outcome goal.  When it comes to long term goals it is important that an athlete can see their progress, so they know if they are on track.  An example of possible outcome goals might be winning the championship, running a personal best, or qualifying for a prestigious team.  Without process goals outcome goals might just be silly dreams.

Mastery and Performance Goals

            This next section is important for coaches and individuals as they plan out goals for themselves or the team.  In athletics, a coach or individual may either promote mastery or performance goals.  Mastery goals focus on the mastering of skill.  Success is based on an athlete learning a new skill and the process that took place for them to do so (Ames & Archer, 1988).  Mastery goals are not based on winning and losing, therefore a runner can be successful even if he does not outperform the competition.  Performance goals focus on the actual performance of an athlete (Ames & Archer, 1988).  Winning or outperforming others is the only way to judge success.  Because of this those who are performing best feel like winners and those who are not, feel like losers. 

            Using a mastery approach as opposed to a performance approach may also be better.  For instance, it promotes a willingness to pursue challenges, a positive attitude toward sport, and athlete’s ability to adapt (Ames & Archer, 1988).  Furthermore, a runner who uses mastery goals is more likely to take on a challenging task because they now put importance on the process not on whether they win or lose (Ames & Archer, 1988).  On the other hand athletes who were given performance based goals were not as motivated.  For example, they avoided harder tasks and saw their ability level as low (Ames & Archer, 1988).  They did this because they did not want to risk failing.

            When it comes to sports, using mastery goals may be contusive to an all around better sport experience.  For example, mastery goals focus on learning a skill.  Therefore an athlete will be successful if they master a skill not if they perform the best.  This fact could lessen the negative effects of losing.  In addition, focusing on the process of mastering a skill can lead to better performance because being more skilled may mean you can perform better.  Lastly, an athlete who has mastery goals may approach his or her sport in a better way.  For instance, they will not shy away from a challenge because they know success is not based on winning or losing.  They may have a more positive attitude because they know success is not just a result of winning (Ames & Archer, 1988).

 Conclusion

           It is possible to see that goals can be broken down into several parts.  First of all, goals can be either the individuals or for the team.  Then goals can be either process or outcome.  Process goals are the short term goals that are needed to achieve the outcome goals.  Next, goals can be mastery or performance.  Mastery goals focus on achieving a task and the process that it takes to do so.  In addition, success of a mastery task is based on learning new skills.  Performance goals are based on winning and losing.  Therefore, the only way to be successful is to win.

References

Ames, C. & Archer, J. (1988). Achievement goals in the classroom: Students learning strategies and motivational process. Journal of Educational Psychology,80(3), 260-267.

Carron, A. & Eys, M. (2012). Group dynamics in sport (4th ed.). Morgantown, WV: Fitness Information Technology.

winter running

You don’t have to be a Fair Weather Runner

Almost midway into January it is safe to say winter has returned.  With this past weeks arctic front hitting most of the USA many cities have set record lows.  Although it may feel like an ice box outside this does not mean our future races and fitness goals are to be cancelled due to inclement weather.  No, they will come just the same and therefore to reach our goals and succeed in our races we must train throughout the winter months.  This may seem like a daunting task, but I assure you by heeding this advice you can shed your fair weather runner skin and be a true runner.

To begin let’s start with some facts.  In order to function, a person’s core body temperature needs to stay at 98.6 degrees Fahrenheit.  Lucky for us the human body is pretty good at maintaining this temperature thanks to our friend homeostasis.  However, cold winter days do make it hard for our bodies to maintain, thus posing the threat of hypothermia if our core temperature drops to 94 degrees.  Now that we know what we do not want to happen let’s talk about what we can do to prevent it.

To stay warm we have to dress warm, but even more so than that we have to dress smart.  One can’t simply put on unplanned layer after layer just to hide from the cold as this may lead to an unwanted result such as overheating.  Instead your layers need to be planned as well as understood if one is to make it on a winter long run.

            First off, it is important realize that cotton should not be worn while running.  But, it’s the fabric of our lives right??  Sure maybe, but not of our running lives.  Now that we have given up on cotton let me explain why this breakup is important.  Cotton, though it may be soft it does not wick away moisture very well, in actuality it does the opposite and absorbs sweat.  This absorption of sweat is especially bad in the winter because it means we are running in wet clothes in the cold making it much harder for our body to maintain its core temperature.    Another negative to this is running in wet clothes in the cold may lead to chafing and irritating of the skin (ie. bloody or raw nipples).

Base Layer

To properly dress for the winter one should start by making sure they are wearing either a merino wool or polyester/nylon/licra blend because these materials are designed to wick away sweat.  Next, one should understand winter running wear is broken down into three layers.  The first layer or the base layer is the first defense against the cold.  This layer is tight to the skin allowing it to trap heat close to the body.  This layer is also moisture wicking to keep you dry (and therefore warm). 

The second layer worn in the winter is the mid layer.  The function of this layer is to add more warmth when a base layer alone is not enough.  The mid layer is a bit thicker than the base layer and not as snug.  A pull over or fitted fleece would be considered mid layers.  Again this layer should also be made of materials that wick away moisture.

Mid Layer

The final layer worn is often called the outer layer or the shell.  This layer is meant to block wind and precipitation.  Wind chill plays a major factor in how cold it actually is making this layer important on those painfully cold days.  This layer is often lighter and the material will make a sound when you rub your fingers across it.  Keep in mind that some mid layers have shells built into them making it both a second and third layer.

Pants or tights are another article of clothing vital to cold weather running.  These garments should be fleece lined to be considered cold weather appropriate.  If they are not then they are more appropriate for the fall or early spring.  Of the two, tights will be warmer because they keep heat close to the body.  Some pants/tights may have a wind and water resistant shell built in to them making them even warmer.  Furthermore, the tights or pants need to be made of moisture wicking materials. 

Outer Layer (Shell)

Finally, because much of our body heat is lost through our extremities it is important that one has a good pair of socks and gloves as well as a hat.  Smart wool is a great choice for any of these items, especially socks because they add warmth to often poorly insulated running shows.  As for gloves, these too may have a built in shell for the extra cold days.  They also come as mittens, five finger gloves or lobster claws.  The mittens or lobster claws will be warmer than a regular glove because they allow more of the fingers to touch, which will generate more heat.

Okay runners, hopefully this information has given you the confidence to take on the cold and train smart all winter, so when spring comes you are ready to PR.  But before you go, let’s discuss a few more factors that can affect how you dress.  First, because you will heat up while running, dress as if it is 20 degrees warmer than it actually is.  Using layers with zippers that can be pulled down can be useful in regulating heat also.  Second, figure out whether you run hot or cold.  In other words do you heat up quick on runs or do you stay cold?  Someone who runs cold may need more layers at 30 degrees than a person that runs hot.

Coach Hammond

MA Sports and Performance Psychology

Assistant Coach Stevens Institute of Technology 

A Brief Biography

Hello, my name is Patrick Hammond.  I am an active runner, competitive triathlete, and knowledgeable coach.  I received my masters degree in Sports and Performance Psychology from the University of the Rockies.  In addition I am a USA Track and Field Level 1 certified coach with a combined 21 years of running and coaching experience. 

In college I competed in division IA track and cross country for four years at Western Kentucky University.  While competing I helped my team win a conference championship in cross country and finish 2^nd place in track.  After college I was the assistant coach at a local high school track and cross country team for two years. As an assistant coach, I helped both the women and men cross country teams to finish 1^st and 2^nd place in the regional meet (the highest for both in school history).  As well as 4^th and 12^th place finish at the state meet.  

In June of 2012, I moved to Hoboken, New Jersey with my fiancee and started working at JackRabbit Sports in Manhattan.  In addition, to working as a floor manager and form clinic instructor at JackRabbit, I have coached runners training for the 1500, 1 mile, 5K, half marathon, and marathon.  I have also started an online and personal coaching business to help runners reach their goals and full potential.   As of recent, I became the sports psychology consultant and assistant cross country and Track & Field coach at Stevens University.

Not only do I have years of experience working with athletes; I also have several years of experience working in education with individuals diagnosed with autism and other exceptional needs at the Kelly Autism Center. During this time, I helped many students improve their social, general education and job skills.  I also developed plans to address anger management issues through research and analysis.  During the time that I was working at the Kelly Autism Project, I received the undergraduate service award in psychology from Western Kentucky University for my dedication to psychology through research and volunteer work.    

Back in the Saddle: A Guided Return to Triathlons

A Comeback

Two years have passed since I competed in a triathlon.  Before this time I was averaging about one triathlon a month from March to October.  In addition, I managed to qualify and compete in age group nationals during my last triathlon season.  The conclusion of my last triathlon season ended on a high note, however I soon became overwhelmed with graduate school, work, and life in general, leaving little time for proper training.  Because of lack of time I stopped swimming and biking all together and just focused on running.  In the future, when more time is available, I plan to return to triathlons because I miss the sensation of complete exhaustion I would experience after a race.  When I do return to triathlon training it will have been more than a few years, so I will need to train smart and use the general principles of training to increase my chances of a successful comeback.

Well the future is now and I have decided to start training for triathlons again, with the goal of getting into the best shape possible and returning to competition spring 2014.  In order for me to make this goal it is important that I follow the six general principles of training.  To begin, I will focus on the principle of individuality.  At this point in ones training one must look at how they personally handle different levels of training (Wilmore, Costil, & Kenney, 2008).  In my past experience with triathlons I noticed I recovered fast after workouts and was eager to go hard again.  I also discovered that I enjoyed the new level of pain and exhaustion swimming and biking brought to the table.  Because I am aware of these mental and physical sensations, the next time I train I will be better able to create an effective training regimen. 

Second it is important to consider the principle of specificity.  The specific type of triathlon I plan to compete at is the international or Olympic (swim 1500 meters, bike 24.8 miles roughly , and run ten kilometers), so the emphasis should be put more on endurance.  I plan to push my body nonstop for up to 2 hours, therefore my training needs to stress endurance and strength.  This means in the beginning, I will build a base in the swim, bike and run, while also strengthening my core to stay strong and prevent injury.

Next, the principle of reversibility needs to be addressed.  As an athlete partakes in resistance training, their strength is improved and as they partake in endurance training, their ability to perform at higher intensities for longer periods of time improves (Wilmore et al., 2008).  With this being said, these positive effects can be reversed if training is slowed or stopped.  To help keep reversibility from occurring it is important to have a maintenance plan.  A maintenance plan can entail short and long term goals to keep you motivated, an exercise log to keep track of progress and thoughts, the support of close friends and family to raise your spirits, and relaxation techniques to keep you sane.  For instance, I will set weekly training goals to keep me motivated day to day and a long term goal to keep me motivated for the future.  

The fourth principle to consider is the principle of progressive overload.  In order for an athlete to improve they have to overload themselves or push themselves beyond their normal level (Wilmore et al., 2008).  However, it is also important this increase in exercise is progressive in manner, so one’s body can adapt.  Although, I may want to go hard right away because I love the feeling, I have to remember I am new to swimming and biking and to go slow first.  When incorporating something new into ones daily life it may be smart to start slow and then gradually increase the intensity and duration over time.  In my training I plan to focus on building a base first by increasing from steady moderate distances to long steady distances.  Then, I will work on increasing speed and intensity by adding workouts.

Fifth, I will have to consider the principle of hard/easy days.  It is not smart for an athlete to train at a high intensity every day.  In fact, it can be maladaptive and result in slowed improvement (Wilmore et al., 2008).  To prevent this from happening I will incorporate up to three days of relaxed training into my weekly triathlon schedule.  For example, (after I build my initial base) a week of training  could have a hard swim, hard run, and easy bike on Monday, a easy run and hard bike on Tuesday, a hard swim, hard run, easy bike on Wednesday, an easy run, and hard bike on Thursday, either an easy swim, bike, and run on Friday, a swim, bike, run brick on Saturday (or practice triathlon) at seventy five-ninety percent race pace, and a long slow bike or run on Sunday.  A rest day can also be used on Sundays if needed.  In addition to the swim, bike, run training, core workouts will also be done on Tuesdays, Thursdays and Sundays.       

Lastly, to make sure my training is a success, I will have to consider the principle of periodization.  The principle of periodization focuses on the gradual rotating of the intensity, specificity, and volume of the training to reach optimal performance (Wilmore et al., 2008).  In other words, for me to reach my desired level, I must appropriately mix hard, easy, and long training days.  Periodization varies the intensity and volume of specific exercises to help prevent over training or burnout (Wilmore et al., 2008).  In my case the rotation of hard and easy swim, bike, or run days should help me to avoid over training and improve as a triathlete.

As I increase my training my need for proper sleep, nutrition, and recovery will become more important.  In fact, most recovery for elite athletes is accomplished during sleep, so I will need to make sure I get eight hours each night (Wilmore et al., 2008).  Nutrition is also important to recovery because what we eat can decrease recovery time.  For example, if one eats high net-gain foods that provide energy after the digestion process, this energy can be used to aid in recovery (Brazier, 2007).  Also foods that are alkaline forming will aid in recovery because an athlete’s body will not have to use as much energy to maintain homeostasis.  Foods like meats, refined sugars and flours, processed foods, and dairy are all acid forming.  These foods along with stress increase the acidic level of one’s body and force it to work hard to maintain homeostasis (Brazier, 2007).  Eating plant based whole foods that are alkaline forming means the energy that would have been used for maintenance can instead be used for recovery.  Because of these reasons, I will eat a plant based whole foods diet, so the energy I have can be used for training and recovery. 

Conclusion 

Before I begin triathlon training it is important that I have a firm understanding of the general principles of training.  For instance, I need to know how I will personally take to the training; I will need to know what specific training is required to reach an optimal level; I will need a maintenance plan prepared; I will need to know how to gradually increase my work load; I will need to know how to incorporate hard/easy days; and I will need to know how to manage the intensity, specificity, and volume of my training, so that I do not over train.  In addition I will need to make sure I am getting eight hours of sleep a night and eating foods that provide energy for training and recovery, instead of taking it away.  

The next phase in my training is going to test me in ways I may not yet be aware of.  This is why I must stay focused and train smart.  However, it is vital that I never forget, even amongst all the long hours of training, to still have fun.  Now 28 years old I am nearing the peak years of an endurance athlete.  When I look back at this time as an old man I want to know that I did everything I could to be my best and have no regrets.

References
Brazier, B. (2007). Thrive the vegan nutrition guide to optimal performance in sports and life. Canada: Penguin Group.
Wilmore, J. H., Costill, D. L., & Kenney, W. L. (2008). Physiology of sport exercise (4^th ed.) Champaign, IL: Human Kinetics.

No Pain No Gain?

Why Prevention Rather than Treatment of Over-training is More Beneficial to Long Distance Runners  

An athlete who is believed to be suffering from over-training syndrome has only one treatment option. Stop training or decrease it significantly for an extended period of time (Wilmore, Costill, & Kenney, 2008).  For an athlete whose main goal is to reach their optimal performance level, this change in training may cause some issues.  For instance, an athlete may become confused if they are under the impression that the harder they work the better they will become.  Also, an athlete could become bored because they are unaware of what to do if they cannot train.  This boredom could lead to depression because they may see each day they do not train as another step away from their performance goal.   With this being said perhaps the focus should be more on preventing overtraining syndrome as opposed to treating it 

According to a 2006 study on treating overtraining syndrome little can be done once overtraining is diagnosed (Meeusen et al., 2006).  Therefore, a compilation of possible preventative steps one can take to prevent overtraining syndrome will be studied.  To begin, periodization training will be examined.  Through periodization training an athlete’s training is precisely rotated between hard, medium, and easy phases (Wilmore et al., 2008).  When done correctly periodization should allow an athlete to push themselves out of their comfort zone, but not to the point of overtraining. 

Current and Past Literature on Overtraining 

Once the idea of “more is better”, became a method of training, so did the issue of overtraining.  Coaches who followed this philosophy began to see their athlete’s times improve causing them to push the athlete even harder (Wilmore et al., 2008) However, an athlete can only handle so much before he or she stops adapting and begins to breakdown.  One might think that the harder one trains the better they will become, but there is a limit to this method.  When this idea is taken to far overtraining may occur and the consequences can be dire for an athlete. 

Periodization 

Currently, the majority of the research done on excessive training has been done on swimmers (Wilmore et al., 2008).  However, the results can be applied to other sports.  Because long term excessive training can lead to overtraining syndrome it is important to understand what is excessive.  For example, it has been the conclusion of many studies that there are no significant differences in performance between athletes with normal training volumes and those with twice that (Wilmore et al., 2008).  This data suggests that training at higher volumes may only increase one’s chances of overtraining.  Furthermore, performing high intensity training for too long can also lead to overtraining syndrome.

However, for athletes to improve they must overload themselves or push themselves beyond their normal level, while incorporating recovery time as well (Meeusen et al., 2006).  The process of overreaching is similar to overloading because it involves the deliberate increase in training followed by significant rest (Wilmore et al., 2008).  If done right, overreaching can result in a brief decrease in performances and then an increase in performance after time for recovery is allotted.  If overreaching is prolonged for too long or insufficient recovery is given, overreaching becomes overtraining (Meeusen et al., 2006).

A good way to help prevent overtraining from taking place is to follow a periodized program.  A periodization program will gradually cycle between training specificity, volume and intensity to achieve an optimal level of performance (Wilmore et al., 2008).  A periodization program is often made up of one macrocylce, which is equal to one year.  The macrocylce is then broken down into mesocycles, which last about twelve weeks and consist of a preparation, precompetition, competition, and active rest period (Wilmore et al., 2008).  Through the variation of intensity and volume of different specific exercises periodization may help prevent overtraining (Wilmore et al., 2008). 

Nutrition 

A weak immune system could be a potential important factor in the development of overtraining syndrome (Wilmore et al., 2008).  Eating foods that promote a healthy immune system could, therefore help prevent overtraining syndrome.   Foods like leafy greens, fruits, and certain nuts have all been found to improve immune functioning (Fuhrman & Ferreri, 2010).  In addition research suggests that athletes who eat a whole foods plant based diet and avoid processed foods and meat are less likely to suffer immune dysfunction.

Eating a plant based whole foods diet may also help in recovery.  For example, foods can either be high-net-gain or low net-gain.  High-net-gain foods are good because they provide the body with energy even after digestion has taken place (Brazier, 2007).  This extra energy can be used for performance or recovery depending on where it is needed.  High-net-gain foods include pseudograins, leafy vegetables, fruits, seeds, nuts, and beans.  Low-net-gain foods include processed foods like cereal, white bread, and refined sugar as well as meats.

One important element found in plants that can help with recovery and performance is chlorophyll.  Chlorophyll is like a plants blood and when consumed it helps remove toxins, aids in cell regeneration, improves the flow of oxygen, and decreases recovery time (Brazier, 2007).  In other words a person’s body does not have to use as much energy to fight off toxins, rebuild cells, transport oxygen, and recover from exercise.  Vegetables like dinosaur kale, spinach, bok choy, red leaf lettuce, and butter lettuce to name a few are packed with chlorophyll.

Also foods that are alkaline or base forming will also aid in recovery because an athlete’s body will not have to use as much energy to maintain homeostasis.  Foods like meats, refined sugars and flours, processed foods, and dairy are all acid forming.  Foods like these along with stress increase the acidic level of one’s body and force it to work hard to maintain homeostasis (Brazier, 2007).  If one eats plant based whole foods that are alkaline forming the energy that would have been used for maintenance can instead be used for recovery.

Lastly, according to the book, Thrive the vegan nutrition guide to optimal performance in sports and life, there are certain next-level foods that can aid in performance, recovery, and hormone balance.  One of these foods is Chlorella. This is a green algae that is able to quadruple itself every 24 hours and contains more chlorophyll and nucleic acid than any other known plant (Brazier, 2007).   Chlorella provides large amounts of vitamins and minerals including B-12, nineteen amino acids (all ten of the essential ones), speeds up recovery time, and is an easy protein for the body to digest (Brazier, 2007). A second next level food is maca. Maca is a Peruvian root that has the ability to prevent stress and maintain hormonal balance (Brazier, 2007).  Maca is also rich in sterols a compound that helps the body regenerate fatigued muscle tissue quickly (Brazier, 2007).  One final next level food is white chia. This small seed is loaded with omega-3, protein, antioxidants, magnesium, calcium, potassium, and iron making it a natural recovery food as well as a great way to replenish mineral lost while working out (Brazier, 2007).

Muscle-to-Mind Relaxation 

Before discussing relaxation techniques one must know the underlying factor in them is zero-activation.  Zero-activation is a state in which the body has reached complete relaxation.  In this state an athlete is more aware of muscle tension and therefore, is able to relieve it (Williams, 2010).  Also, complete relaxation can help aid in fatigue as well as regeneration of mental physical and emotional states (Williams, 2010).  This may be helpful because overtraining syndrome has been described as a sudden decrease in performance after a period of intense training or emotional distress (Saremi, 2009).  In other words being in control one’s physical, mental, emotional stress may help an athlete recognize overtraining before it happens.

One well known, yet often misused muscle-to-mind relaxation technique is complete breathing.  Most people breathe from their chest when trying to relax, but instead they should be breathing from their abdomen.  Breathing from the abdomen not only promotes relaxation it increase the amount of oxygen in the blood, thus providing more energy to the muscles (Williams, 2010).  Because an increase in oxygen rich blood is needed to sustain an athlete who is training hard complete breathing could slow the onset of muscle fatigue.

Another type of mind-to-muscle strategies is progressive relaxation.  Progressive relaxation involves the tensing and relaxing of each muscle in the body individually.  The tensing of the muscles teaches the athlete to recognize what muscle tension feels like.  The relaxing of the muscles teaches an athlete what the absence of tension feels like (Williams, 2010).  With practice an athlete can become efficient at recognizing and releasing the tension in their muscles almost automatically while exercising.   This skill may also help in preventing overtraining because if an athlete is constantly releasing tension it cannot build up resulting in poor recovery followed by overtraining. 

Conclusion 

 It is suggested that it may be more beneficial for athletes to avoid overtraining altogether.  A major reason for this belief maybe the fact that stopping or decreasing training is the only way to cure overtraining syndrome.  This might be very hard for an athlete who wants to reach their optimal performance level and thinks hard training is the way to accomplish this.  However, the belief that more is better can often be taken too far and result in over training syndrome.

If an athlete wants to continue to push themselves to the next level they must do it correctly.  To begin, the proposed study suggests that an athlete needs to first understand the importance of hard and easy days.  For example, if they push themselves too hard for too long, without recovery the result could be overtraining syndrome. Next, they need to understand how proper nutrition can enhance their performance.  For instance, eating plants and whole foods that give the body energy and reduce recovery time should help an athlete avoid overtraining syndrome.  Lastly, an athlete that can learn to better recognize and relieve muscle tension may be able to predict the onset of overtraining syndrome before it happens. 

References

Brazier, B. (2007). Thrive the vegan nutrition guide to optimal performance in sports and life. Canada: Penguin Group.

Fuhrman, J. & Ferreri D. M. (2010) Fueling the Vegetarian (Vegan) Athlete. Current Sports Medicine Reports, 9(4), 233-241. 

Meeusen, R., Duclos, M., Gleeson, M., Rietjens, G., Steinacker, J., & Urhausen, A. (2006). Prevention, diagnosis, and treatment of overtraining syndrome. European Journal of Sports Science, 6(1), 1-14. 

Saremi, J. (2009). Overtraining syndrome. American Fitness, 27(1), 10-16.

Williams, J. M. (2010). Applied sport psychology: Personal growth to peak performance (6^th ed.) New York, NY: McGraw-Hill.

Wilmore, J. H., Costill, D. L., & Kenney, W. L. (2008). Physiology of sport exercise (4^th ed.) Champaign, IL: Human Kinetics.

Getting High

Morning Run

My alarm sounds its 5:45 am and the sun is not even awake yet.  Slowly I role out of bed wishing I could go back to dreaming.  After slipping into my shorts I grab my shoes and head down the stairs to grab a class of water.   Finished with my water I put on my shoes, stretch a bit, and walk out the door.  “Here I go again,” I say to myself as I take off on another summer day’s morning run.  

I start off slow because my body still feels tight and cold from a long night of sleeping.  The grass feels wet on the back of my calf as I kick up the dew with every stride.  Through the woods I make my way steadily picking up the pace as my body warms and my spirits rise.  Next, the sun begins to wake to join me on my run shining its warm beams on me through the trees.  Then the birds also join me as they sing their morning songs making the run more enjoyable.  Three miles have come and gone and I am starting to feel loose so I pick up the pace.  As I reach mile 7 my body feels warm and loose as I swiftly make my way around every turn in the woods increasing my pace even more.  Then it happens, the feeling that I live for.  It is the feeling that makes me want to get out of bed at 5:45 am; it’s the feeling that makes me glad that I am a runner.  Runners high.   When it hits me I no longer feel the fatigue of the last 7 miles.  My body feels fresh and I feel as if I am now floating through the woods with absolutely no pain.  The sun feels brighter, the woods smell fresher, and suddenly running seems effortless.  I am not just running any more, I am living.  Flying through the dirt path that I have memorized my spirits are as high as ever.  Finally I reach mile 10 and my run is over.  Feeling awake and refreshed I am ready to face the day.

Four days a week this was my routine for the summer as I prepared myself for the upcoming cross country seasons.  It may seem like work to most, but for me it was far from work.  Running was my first love and I still love to run even today.  Even when I am old and unable to run any longer I will still love running. For you see, I will never forget the wonderful days that I have given to running and running has given to me.