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Frequently Asked Questions (FAQS);faqs.488



Before a run, a person with diabetes (nobody in the know calls them
"diabetics" any more) must make sure that the blood sugar is somewhat
higher than normal.  This gives a "pad" so that exercise does not
result in a low-sugar crisis.  Often the runner will take less insulin
the day of the run.  Before (and for long runs, during) the run some
food must be eaten.  For short runs, carbos will do, but proteins and
fats are also necessary for the longer hauls.

For a marathon, one must take some sort of food during the run.  A
high- carbo source like a soda works well, for the sugar is taken up
immediately and, since the beverage is concentrated, it is easily
digested (relative to, say, the caloric equivalent in whole wheat : ).

Sugar does absolutely _no_ harm to the person with diabetes (provided,
they do not ignore insulin requirements).  That's right: The person
could knock off twelve sodas, an entire chocolate cake, and a bag of
M&Ms, and be as "fine" as anybody else (quotes intended---yuk!).

While I am at it, here are a couple of other myth corrections: There
is no clear evidence that diabetes is hereditary.  Diabetes has
_nothing_ to do with how much sugar the person ate before acquiring
the condition.  People with diabetes can (and do) drink as much
alcohol as anybody else.  (Alcohol lowers the blood sugar a tiny bit,
so one must be careful to not forget to eat [and too many cocktails
tend to...].)

Hope this helps.  Oh, by the way, NO, the taste of something sweet
does not cause the release of insulin (save a possible [and rare]
placebo effect).

===========================================================================

Nutrition and Food  (Bruce Hildenbrand  [e-mail])
[Ed. note: Originally appeared in rec.bicycles]

Oh well, I have been promising to do this for a while and given the
present discussions on nutrition, it is about the right time.  This
article was written in 1980 for Bicycling Magazine.  It has been
reprinted in over 30 publications, been the basis for a chapter in a
book and cited numerous other times.  I guess somebody besides me
thinks its OK.  If you disagree with any points, that's fine, I just
don't want to see people take exception based on their own personal
experiences because everyone is different and psychological factors
play a big role(much bigger than you would think) on how one perceives
his/her own nutritional requirements.  Remember that good nutrition is
a LONG TERM process that is not really affected by short term
events(drinking poison would be an exception).  If it works for you
then do it!!!  Don't preach!!!!

---------------------------------------------------------------------------
BASIC NUTRITION PRIMER

Nutrition in athletics is a very controversial topic.  However, for an
athlete to have confidence that his/her diet is beneficial he/she must
understand the role each food component plays in the body's overall
makeup.  Conversely, it is important to identify and understand the
nutritional demands on the physiological processes of the body that
occur as a result of racing and training so that these needs can be
satisfied in the athlete's diet.

For the above reasons, a basic nutrition primer should help the
athlete determine the right ingredients of his/her diet which fit
training and racing schedules and existing eating habits.  The body
requires three basic components from foods: 1) water; 2) energy; and
3)nutrients.

WATER

Water is essential for life and without a doubt the most important
component in our diet.  Proper hydrations not only allows the body to
maintain structural and biochemical integrity, but it also prevents
overheating, through sensible heat loss(perspiration).  Many *runners*
have experienced the affects of acute fluid deficiency on a hot day,
better known as heat exhaustion.  Dehydration can be a long term
problem, especially at altitude, but this does not seem to be a
widespread problem among *runners* and is only mentioned here as a
reminder (but an important one).

ENERGY

Energy is required for metabolic processes, growth and to support
physical activity.  The Food and Nutrition Board of the National
Academy of Sciences has procrastinated in establishing a Recommended
Daily Allowance(RDA) for energy the reasoning being that such a daily
requirement could lead to overeating.  A moderately active 70kg(155lb)
man burns about 2700 kcal/day and a moderately active 58kg(128lb)
woman burns about 2500 kcal/day.

It is estimated that runners burn XXXX kcal/min or about XXX-XXX
kcal/hr while *running* (this is obviously dependent on the level of
exertion).  Thus a three hour training *run* can add up to XXXX
kcals(the public knows these as calories) to the daily energy demand
of the *runner*.  Nutritional studies indicate that there is no
significant increase in the vitamin requirement of the athlete as a
result of this energy expenditure.

In order to meet this extra demand, the *runner* must increase his/her
intake of food.  This may come before, during or after a *run* but
most likely it will be a combination of all of the above.  If for some
reason extra nutrients are required because of this extra energy
demand, they will most likely be replenished through the increased
food intake.  Carbohydrates and fats are the body's energy sources and
will be discussed shortly.

NUTRIENTS

This is a broad term and refers to vitamins, minerals, proteins,
carbohydrates, fats, fiber and a host of other substances.  The body
is a very complex product of evolution.  It can manufacture many of
the resources it needs to survive.  However, vitamins, minerals and
essential amino acids(the building blocks of proteins) and fatty acids
cannot be manufactured, hence they must be supplied in our food to
support proper health.

Vitamins and Minerals

No explanation needed here except that there are established RDA's for
most vitamins and minerals and that a well balanced diet, especially
when supplemented by a daily multivitamin and mineral tablet should
meet all the requirements of the cyclist.

Proper electrolyte replacement(sodium and potassium salts) should be
emphasized, especially during and after long, hot rides.  Commercially
available preparations such as Exceed, Body Fuel and Isostar help
replenish electrolytes lost while *running*.

Proteins

Food proteins are necessary for the synthesis of the body's
skeletal(muscle, skin, etc.) and biochemical(enzymes, hormones,
etc.)proteins.  Contrary to popular belief, proteins are not a good
source of energy in fact they produce many toxic substances when they
are converted to the simple sugars needed for the body's energy
demand.

Americans traditionally eat enough proteins to satisfy their body's
requirement.  All indications are that increased levels of exercise do
not cause a significant increase in the body's daily protein
requirement which has been estimated to be 0.8gm protein/kg body
weight.

--
                              Yonson Serrano
                          [e-mail]

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Subject: rec.running FAQ part 3 of 3
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Carbohydrates

Carbohydrates are divided into two groups, simple and complex, and
serve as one of the body's two main sources of energy.

Simple carbohydrates are better known as sugars, examples being
fructose, glucose(also called dextrose), sucrose(table sugar) and
lactose(milk sugar).

The complex carbohydrates include starches and pectins which are
multi-linked chains of glucose.  Breads and pastas are rich sources of
complex carbohydrates.

The brain requires glucose for proper functioning which necessitates a
carbohydrate source.  The simple sugars are quite easily broken down
to help satisfy energy and brain demands and for this reason they are
an ideal food during racing and training.  The complex sugars require
a substantially longer time for breakdown into their glucose sub units
and are more suited before and after riding to help meet the body's
energy requirements.

Fats

Fats represent the body's other major energy source.  Fats are twice
as dense in calories as carbohydrates(9 kcal/gm vs 4 kcal/gm) but they
are more slowly retrieved from their storage units(triglycerides) than
carbohydrates(glycogen).  Recent studies indicate that caffeine may
help speed up the retrieval of fats which would be of benefit on long
rides.

Fats are either saturated or unsaturated and most nutritional experts
agree that unsaturated, plant-based varieties are healthier.  Animal
fats are saturated(and may contain cholesterol), while plant based
fats such as corn and soybean oils are unsaturated.  Unsaturated fats
are necessary to supply essential fatty acids and should be included
in the diet to represent about 25% of the total caloric intake.  Most
of this amount we don't really realize we ingest, so it is not
necessary to heap on the margarine as a balanced diet provides
adequate amounts.

WHAT THE BODY NEEDS

Now that we have somewhat of an understanding of the role each food
component plays in the body's processes let's relate the nutritional
demands that occur during *running* in an attempt to develop an
adequate diet.  Basically our bodies need to function in three
separate areas which require somewhat different nutritional
considerations.  These areas are: 1) building; 2) recovery; and 3)
performance.

Building

Building refers to increasing the body's ability to perform
physiological processes, one example being the gearing up of enzyme
systems necessary for protein synthesis, which results in an increase
in muscle mass, oxygen transport, etc.  These systems require amino
acids, the building blocks of proteins.  Hence, it is important to eat
a diet that contains quality proteins (expressed as a balance of the
essential amino acid sub units present)fish, red meat, milk and eggs
being excellent sources.

As always, the RDA's for vitamins and minerals must also be met but,
as with the protein requirement, they are satisfied in a well balanced
diet.

Recovery

This phase may overlap the building process and the nutritional
requirements are complimentary.  Training and racing depletes the body
of its energy reserves as well as loss of electrolytes through sweat.
Replacing the energy reserves is accomplished through an increased
intake of complex carbohydrates(60-70% of total calories) and to a
lesser extent fat(25%).  Replenishing lost electrolytes is easily
accomplished through the use of the commercial preparations already
mentioned.

Performance

Because the performance phase(which includes both training *runs* and
racing)spans at most 5-7 hours whereas the building and recovery
phases are ongoing processes, its requirements are totally different
from the other two.  Good nutrition is a long term proposition meaning
the effects of a vitamin or mineral deficiency take weeks to manifest
themselves.  This is evidenced by the fact that it took many months
for scurvy to show in sailors on a vitamin C deficient diet.  What
this means is that during the performance phase, the primary concern
is energy replacement (fighting off the dreaded "bonk") while the
vitamin and mineral demands can be overlooked.

Simple sugars such a sucrose, glucose and fructose are the quickest
sources of energy and in moderate quantities of about 100gm/hr(too
much can delay fluid absorption in the stomach) are helpful in
providing fuel for the body and the brain.  Proteins and fats are not
recommended because of their slow and energy intensive digestion
mechanism.

Short, *runs* or races of up to one hour in length usually require no
special nutritional considerations provided the body's short term
energy stores (glycogen) are not depleted which may be the case during
*long* events.

Because psychological as well as physiological factors determine
performance most *runners* tend to eat and drink whatever makes them
feel "good" during a *run*.  This is all right as long as energy
considerations are being met and the stomach is not overloaded trying
to digest any fatty or protein containing foods.  If the vitamin and
mineral requirements are being satisfied during the building and
recovery phases no additional intake during the performance phase is
necessary.

IMPLICATIONS

Basically, what all this means is that good nutrition for the *runner*
is not hard to come by once we understand our body's nutrient and
energy requirements.  If a balanced diet meets the RDA's for protein,
vitamins and minerals as well as carbohydrate and fat intake for
energy then everything should be OK nutritionally.  It should be
remembered that the problems associated with nutrient deficiencies
take a long time to occur.  Because of this it is not necessary to eat
"right" at every meal which explains why weekend racing junkets can be
quite successful on a diet of tortilla chips and soft drinks.
However, bear in mind that over time, the body's nutritional demands
must be satisfied.  To play it safe many *runners* take a daily
multivitamin and mineral supplement tablet which has no adverse
affects and something I personally recommend.  Mega vitamin
doses(levels five times or more of the RDA) have not been proven to be
beneficial and may cause some toxicity problems.

GREY NUTRITION

"Good" nutrition is not black and white.  As we have seen, the body's
requirements are different depending on the phase it is in.  While the
building and recovery phases occur somewhat simultaneously the
performance phase stands by itself.  For this reason, some foods are
beneficial during one phase but not during another.  A good example is
the much maligned twinkie.  In the performance phase it is a very
quick source of energy and quite helpful.  However, during the
building phase it is not necessary and could be converted to unwanted
fat stores.  To complicate matters, the twinkie may help replenish
energy stores during the recovery phase however, complex carbohydrates
are probably more beneficial.  So, "one man's meat may be another
man's poison."

NUTRIENT DENSITY

This term refers to the quantity of nutrients in a food for its
accompanying caloric(energy) value.  A twinkie contains much energy
but few vitamins and minerals so has a low nutrient density.  Liver,
on the other hand, has a moderate amount of calories but is rich in
vitamins and minerals and is considered a high nutrient density food.

Basically, one must meet his/her nutrient requirements within the
constraints of his/her energy demands.  Persons with a low daily
activity level have a low energy demand and in order to maintain their
body weight must eat high nutrient density foods.  As already
mentioned, a *runner* has an increased energy demand but no
significant increase in nutrient requirements.  Because of this he/she
can eat foods with a lower nutrient density than the average person.
This means that a *runner* can be less choosy about the foods that are
eaten provided he/she realizes his/her specific nutrient and energy
requirements that must be met.

BALANCED DIET

Now, the definition of that nebulous phrase, "a balanced diet".
Taking into consideration all of the above, a diet emphasizing fruits
and vegetables (fresh if possible), whole grain breads, pasta,
cereals, milk, eggs, fish and red meat(if so desired) will satisfy
long term nutritional demands.  These foods need to be combined in
such a way that during the building and recovery phase, about 60-70%
of the total calories are coming from carbohydrate sources, 25% from
fats and the remainder(about 15%) from proteins.

It is not necessary to get 100% of the RDA for all vitamins and
minerals at every meal.  It may be helpful to determine which
nutritional requirements you wish to satisfy at each meal.
Personally, I use breakfast to satisfy part of my energy requirement
by eating toast and cereal.  During lunch I meet some of the energy,
protein and to a lesser extent vitamin and mineral requirements with
such foods as yogurt, fruit, and peanut butter and jelly sandwiches.
Dinner is a big meal satisfying energy, protein, vitamin and mineral
requirements with salads, vegetables, pasta, meat and milk.  Between
meal snacking is useful to help meet the body's energy requirement.

CONCLUSION

All this jiberish may not seem to be telling you anything you couldn't
figure out for yourself.  The point is that "good" nutrition is not
hard to achieve once one understands the reasons behind his/her
dietary habits.  Such habits can easily be modified to accommodate the
nutritional demands of *running* without placing any strict demands on
one's lifestyle.

---------------------------------------------------------------------------
Powerbars   (John McClintic  [e-mail])

Have you ever watched a hummingbird? Think about it! Hummingbirds eat
constantly to survive. We lumpish earthbound creatures are in no
position to imitate this. Simply, if we overeat we get fat.

There are exceptions: those who exercise very strenuously can utilize
- indeed, actually need - large amounts of carbohydrates.

For example, Marathon runners "load" carbohydrates by stuffing
themselves with pasta before a race. On the flip side Long-distance
cyclists maintain their energy level by "power snacking".

I submit the following "power bar" recipe which was originated by a
fellow named Bill Paterson. Bill is from Portland Oregon.

The odd ingredient in the bar, paraffin, is widely used in chocolate
manufacture to improve smoothness and flowability, raise the melting
point, and retard deterioration of texture and flavor. Butter can be
used instead, but a butter-chocolate mixture doesn't cover as thinly
or smoothly.

POWER BARS
----------

1       cup regular rolled oats
1/2     cup sesame seed
1 1/2   cups dried apricots, finely chopped
1 1/2   cups raisins
1       cup shredded unsweetened dry coconut
1       cup blanched almonds, chopped
1/2     cup nonfat dry milk
1/2     cup toasted wheat germ
2       teaspoons butter or margarine
1       cup light corn syrup
3/4     cup sugar
1 1/4   cups chunk-style peanut butter
1       teaspoon orange extract
2       teaspoons grated orange peel
1       package (12 oz.) or 2 cups semisweet chocolate
        baking chips
4       ounces paraffin or 3/4 cup (3/4 lb.) butter or
        margarine

Spread oats in a 10- by 15-inch baking pan. Bake in a 300 degree
oven until oats are toasted, about 25 minutes. Stir frequently to
prevent scorching.

Meanwhile, place sesame seed in a 10- to 12-inch frying pan over
medium heat. Shake often or stir until seeds are golden, about 7
minutes.

Pour into a large bowl.  Add apricots, raisins, coconut, almonds,
dry milk, and wheat germ; mix well.  Mix hot oats into dried fruit
mixture.

Butter the hot backing pan; set aside.

In the frying pan, combine corn syrup and sugar; bring to a rolling
boil over medium high heat and quickly stir in the peanut butter,
orange extract, and orange peel.

At once, pour over the oatmeal mixture and mix well. Quickly spread in
buttered pan an press into an even layer. Then cover and chill until
firm, at least 4 hours or until next day.

Cut into bars about 1 1/4 by 2 1/2 inches.

Combine chocolate chips and paraffin in to top of a double boiler.
Place over simmering water until melted; stir often. Turn heat to low.

Using tongs, dip 1 bar at a time into chocolate, hold over pan until
it stops dripping (with paraffin, the coating firms very quickly),
then place on wire racks set above waxed paper.

When firm and cool (bars with butter in the chocolate coating may need
to be chilled), serve bars, or wrap individually in foil. Store in the
refrigerator up to 4 weeks; freeze to store longer. Makes about 4
dozen bars, about 1 ounce each.

Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat;
           0.6 mg chol.; 40 mg sodium.

===========================================================================

Orienteering (Matt Mahoney [e-mail]) updated

Orienteering is called the "thinking sport" because it involves two
skills -- running and map reading.  The object is to run to a series
of markers in the woods, along any route you want.  The hard part is
finding the markers with the aid of a map and a compass.

There are 6 courses to choose from, called White, Yellow, Orange,
Green, Red and Blue.  This has nothing to do with the colors of the
markers (which are orange and white and look like lanterns hanging
from trees).  It has to do with level of difficulty, like belts in
karate.  The white course is the easiest, about a mile, with the
markers clearly visible from roads or trails.  Blue is the hardest,
about 4-5 miles, and involves mostly cross-country running with
emphasis on successful navigation using terrain features.  Each marker
has a 2-letter code (to distinguish it from markers on other trails)
which you match up with a code sheet that you carry with your map.
There, you stamp your card in the appropriate numbered spot.  Each
stamp produced a distinct pattern of holes in the card.

(Alan Glendinning [e-mail]) There is an Orienteering newsletter
on the net.  Send subscription requests to
[e-mail].  Here in the SF Bay Area,
we have an additional, local news group: [e-mail].

===========================================================================
Predicting times (10k-marathon) (Tim [e-mail])

In `Training Distance Runners' Coe and Martin come up with three sets
of formulas for determining equivalent race performances over several
distances when the performance for one distance is known. They have
three tables to counter problems of athlete specificity.

For long distance specialists (i.e 10k/15km) : Marathon = 4.76Y
                                             : 10k      = Y
                                             :  5k      = 0.48Y
                                             :  3k      = 0.28Y
                                             : 1.5k     = 0.13Y

For 3k/5k runners : 10k = 2.1Y
                  :  5k = Y
                  :  3k = 0.58Y
                  : 1.5k = 0.27Y
                  : 800m = 0.13Y
                  : 400m = 0.06Y


For `real' middle distance: 5k = 3.63Y
                          : 3k = 2.15Y
                          : 1.5k = Y
                          : 800m = 0.48Y
                          : 400m = 0.22Y

===========================================================================

Running Clubs & Organizations (John Berkery [e-mail])

ARFA - American Running and Fitness Association
  9310 Old Georgetown Rd
  Bathesda MD 20814
  301-897-0917

ARRA - Association of Road Racing Athletes (professionals)
  807 Paulsen Bldg
  Spokane WA 99201
  509-838-8784

Clydesdale Runners Association (heavyweights)
  1809 Gold Mine Rd
  Brookville Md 20833
  310-774-2493

NWAA - National Wheel Chair Athletic Association
  3617 Betty Dr, suite S
  Colorado Springs CO 80907
  719-597-8330

RRCA - Road Runners Clubs of America
  629 S. Washington St
  Alexandria VA 22314
  703-768-0545

Special Olympics (handicapped)
  1350 New York Ave, NW, suite 500
  Washington DC 20005
  202-628-3630

TAC - The Athletics Congress of the USA (IAAF member)
  1 Hoosier Dome, suite 140
  Indianapolis IN 46225
  317-261-0500

USABA - U.S. Association for Blind Athletes
  33 N. Institute St
  Brown Hall, suite 015
  Colorado Springs CO 80903
  719-630-0422

USCAA - U.S. Corporate Athletics Association (company teams)
  2408 Paseo Noche
  Camarillo CA 93010
  805-987-8052

USCPAA - U.S. Cerebral Palsy Athletic Association
  34518 Warren Rd, suite 264
  Westland MI 48185
  313-425-8961

USOC - U.S. Olympic Committee
  1750 E. Boulder St
  Colorado Springs CO 80909-5760
  719-632-5551

Achilles Track Club (handicapped)
  c/o New York RRC
  9 East 89th St
  New York NY 10128
  212-860-4455

Other running organizations
  Many road runners clubs are not affiliated with RRCA. Information about
  these independent clubs may be found at local sporting goods stores or at
  athletic shoe stores. Local YMCA/YWCA organizations may also be able to
  supply a contact address or phone number.

===========================================================================

Running During Pregnancy

===========================================================================

Shoes - See October 1992 issue of Runners World.

---------------------------------------------------------------------------
Buying a pair of shoes

---------------------------------------------------------------------------
Terminology

---------------------------------------------------------------------------
Training shoes

---------------------------------------------------------------------------
Racing shoes

---------------------------------------------------------------------------

===========================================================================

Stretching (Shane P Esau [e-mail])

STRETCHING EXERCISES by Shane Esau, Edited by Rocky Essex

OVERVIEW

When stretching, stretch the muscle until your feel a slight pain,
then hold for 20-30 seconds.  Repeat, this time stretching the muscle
a little more.  Thus it should take 1-1.5 minutes/stretch (a total of
15-20 minutes)

CHEST

Place your hand on the wall, with the front of your elbow as well on
the wall Now turn so that you can feel a stretch in your chest - try
to keep your elbow on the wall - your hand should be shoulder height
or higheer.

HAMSTRING

Stretch your hamstrings by lying on your back, with 1 knee bent.  Then
bring your other leg up to vertical, keeping your knee straight and
your back against the floor.  This is a much better stretch for your
hamstrings than is the bent over stretch.

QUADS

Stand erect, grab one leg and pull your foot towards your but.
Remember to keep your stomach tight - don't let your stomach relax -
do this for both legs.

Another quad stretch is to sit on your feet and bend (lean your upper
torso) backwards, keeping your knees on the ground.

ILLIOTIBIAL BAND (I.T. Band)

Stand erect with your feet shoulder width apart. Now take your left
leg and put it behind your right leg and put your left foot about 12"
to the right of your right foot.  Now lean your torso so that is
upright again (take your right hand and run it down your right leg
until your feel the stretch).  Repeat with the other leg.

FREQUENCY

Try to stretch 1/2 - 1 hour/day - this includes pre-training
stretching, but at least 1 stretching session/day that is outside of
training.

TRICEPS

Take your left hand, and put it behind your head, palm facing the same
way as your face.  Now, slide your hand down your spine, until you
feel a stretch. Now take your right hand and grab your left elbow, and
pull your left elbow towards your right hip (over and down).  This
should stretch the tricep.

LATS

First, sit on your feet, with your arms outstretched in front of you.
Now, place your left hand on top of your right hand.  Now, lean back
and twist your body towards your right side (you want to try to put
your right armpit on the ground).  If this is not stretching, move
your hands further out in front of you.

UPPER BACK