Runner’s Digest

At some point during a run, anyone can end up with midrun stomach problems whether that be sharp pain that forces your to walk or the sudden need to find a port-potty. Either way there is a cure for whatever digestive issue that might slow you down.

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Sharp stomach pain and burping while running

Runners who get pre-race nerves, drink carbonated beverages, or chew gum often swallow air, causing belching and pains that mimic heartburn or heart attack. Solution: Eat slowly to avoid swallowing air. If you get pre-race nerves, take slow, relaxed breaths to help avoid trapping air in your stomach.

Burning feeling in your chest while running

Called heartburn, acid reflux, and gastroesophageal reflux disease occurs when stomach acid hits the esophagus. Solution: Eat a few small meals, not a large one, and then wait about 3 hours after eating to run. Don’t lie down after a meal, it can prompt reflux.

Excessive gas and bloating

When intestinal bacteria try to break down fiber and other indigestible carbs, they produce gas. Eating an excessive amount of fiber creates gas and bloating. Solution: a full day prior to a race, back off high-fiber foods such as whole grains, bran cereals, beans etc.

In the past I’ve come across these problems before, sometimes there minor and not too serious. Which is why for me when it comes close to a race, I end up eating very little carbs or high-fiber foods. I would eat a small portion of it.

“Get Fit, Stay Fit.” Runner’s World May 2010: 48. Print. A section about a runner’s digest and changing what and when you eat can halt all kinds of mid-stride GI trouble.

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Easy additions to foods runners already eat

If your a committed runner then you probably have learned to eat well. Sure you might grab a quick bowl of oatmeal for breakfast, yogurt for a snack, or a smoothie after a run. All of these are smart choices but they can be even better. By adding on additional ingredients to these kinds of foods will help boost your body with a variety of nutrients. Here’s how to upgrade your usual foods with nutrient-packed ingredients.

Boost smoothies – add unsweetened coca powder

Vegan-Chocolate-Banana-Almond-Smoothie1

Coca powder is rich in flavonoids, antioxidants that help reduce blood pressure and cholesterol. Also helps protect skin from the sun and lower blood levels of C-reactive protein. Coca powder contains no added sugar and less saturated fat.

Boost oatmeal – add wild blueberries

blueberry-chia-oatmeal 3

Wild blueberries contain the most antioxidants; rich in vitamin C. This nutrient is needed to produce carnitine, a compound that helps the body turn fat into energy.

Boost yogurt – add chia seeds

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Chia seeds provide more alpha-linolenic accid or ALA, a type of omega-3 that fights inflammation. Rich in calcium and pack 11 grams of fiber per ounce. Once eaten, chia seeds swell, forming a gel in your stomach. This helps slow digestion making it a healthy snack. From personal experience, I sometimes take chia seeds with me on a run for a snack.

“Get Fit, Stay Fit.” Runner’s World May 2010: 70. Print. A section about watching your running form every step of the way.

 

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You CAN go the distance :D

Like the title says. You can go the distance if your willing to try. Running has been my passion for quite some time and I have never given it up, not even after high school. One of the great things about running I think is being able to socialize more with people who also run. If your lucky you might end up with a running buddy. Having a running buddy is always fun and can help make the run more relaxed and enjoyable. Attached here is my first ever audio blog about two running buddies I’ve run with before. They each gave their own intake on how they take on running as something fun but also challenging.

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Watch your running form

Running is a very natural movement and should always be feeling natural. Not every runner has the best form but thats not to say you should strive to start off with a good posture. Here are a few tips to watch and aim for:

Head– Always keep it up with your eyes looking ahead. You already know whats right in front of you. Look ahead, with your chin up.

Shoulders– Let them relax. Many runners tend to tighten up which causes fatigue and slows you down. Shake out your arms and keep your shoulders loose and low.

Arms– Your legs do what your arms tell you to do. You want your arm swing to drive forward your legs in a straight line. Swing your arms forward and back, not across your body. Keep elbows at about 90 degrees and cup your hands into loose fists with your fingers lightly touching your palms.

Torso– Run “tall” and keep your back straight. Avoid leaning in too far from the waist.

Hips– Point them straight ahead and upright, not tilted forward or back.

Legs and feet– Your feet should feel quick and light. You’ll want to feel springy so shorten your stride and your feet should land directly underneath your body. Land on heel to mid foot and push off through the ball of your foot.

woman-running-on-road-298x232

“Get Fit, Stay Fit.” Runner’s World May 2010: 70. Print. A section about watching your running form every step of the way.

http://www.prevention.com/sites/default/files/images/articles/featured_images/woman-running-on-road-298×232.jpg?1368717610

 

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Looking for better hydration? : )

Runners all need it. Hydration meaning water to refuel and get those muscles moving again. But there is another way to look for better hydration and that is following the balance of sodium-potassium for refueling before and after running.

Sodium and potassium are the two most important electrolytes in the body, they work together to maintain fluid balance in cells, blood plasma, and extracellular fluid. Potassium is found inside cells and sodium is the main electrolyte in extracellular fluid. As an athlete you don’t have to know the whole electrolyte biochemistry but you should have a basic understanding as to how this certain type of  balance is critical for better hydration.

Potassium: a recommended intake is about 4.7 grams or 4,700 milligrams. We as humans have evolved on a high-potassium diet full of plant foods. Most of potassium is lost in urine and very little in sweat.

Sodium: A minimum intake of sodium is about 180 milligrams a day however an excess of sodium intake can raise blood pressure so the amount to take would be about 2/3rds teaspoon of salt. Its lost in urine and sweat. The more salt you eat, the more sodium in your sweat.

These references come from this link:

http://beta.active.com/health/articles/why-sodium-potassium-balance-is-critical-for-better-hydration?cmp=291&email=yukoncst%40gmail.com&lyrisid=42015688&memberid=92398422

Depending on your activity level as an athlete, your primary focus should be on high potassium foods. Muscle function, bone strength, and nerve signaling all depend on potassium. Potassium coming from plant foods is the best form so here’s a list of some of the several high potassium foods you should try everyday.

  • Bananas
  • Potatoes
  • Tomatoes and tomato juice
  • Oranges and orange juice
  • Dates
  • Raisins
  • Soy beans, tofu and edamame
  • Legumes and refried beans
  • Sweet potatoes
  • Greens, such as spinach, kale and beet greens
  • Broccoli
  • Whole grain foods
  • Other fruits and vegetables
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How to avoid running too much…too soon

Its very common in runners, especially in new ones to get all excited and pumped up for a run that they end up making a terrible mistake: Doing too much mileage too fast, too soon. In their heads they think “more is better” when running comes into place. The end result is shin splints, knees, or ITBS Syndrome; a common sharp burning pain the in the knee or hip. For more about information about ITBS Syndrome heres the link description.

http://running.about.com/od/commonrunninginjuries/a/itbs.htm

There is a solution to avoid running too much. Learn to be more conservative in how often, how long, or how much running you want to accomplish. Its better to increase your mileage gradually over time that way your leg muscles will gradually build up and can take the pain. Always pay attention to aches and pains. The first sign of pain occurring while running means you ought to slow down or stop.

My references about avoiding running too much come from

http://running.about.com/od/runningforbeginners/ss/runningmistakes_2.htm

Tip: Because I’ve been running ever since elementary, I’ve learned over time its best to take at least one day off from running. Don’t ever try to ignore rest days. You need that recovery and to prevent further injury. Its during those rest days that your muscles will build up and repair themselves.

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What does running feel like?

In my own words running feels like your “gone with the wind” letting go of everything- emotions, stress, anxiety, and just being out there in the world active and running. Believe it or not, running can take you just about anywhere you want to go.

Whenever I run, it helps relieve me of stress whether I had a bad day, drowsy, or just need some exercise. In this case since running is something I’ve committed to for life, it’s what I do pretty much every day. When winter hits, I transition over to skiing and will still do a little run indoors at the SRC.

A really good tip I heard from a friend of mine who’s also a committed runner said “even if you don’t feel like running, just get up and do it. You’ll be glad that you did”- Chelsea Roehl 🙂

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