Please note, I am not a dietitian I am certified as a personal trainer and I learned this directly from a sports dietitian who trained pro football teams as well as runners and tri-athletes.
TEN TIPS TO HELP YOU RUN YOUR BEST
- Whole Foods
Eat mostly whole foods with minimal processing. Supplements cannot replace the benefits of whole foods, which provide hundreds of natural ingredients in an ideal mix. - Hydrate, Hydrate, Hydrate
Lack of thirst means you are not properly hydrated. A good indication of proper hydration is having pale yellow color urine. Hydrate before, during, and after physical activity. The proper way to hydrate is drinking less fluid more frequently. The key is not to overload your system. - When to Eat
Fuel your body 2-3 hours before physical activity to supply your muscles with energy and delay fatigue. Focus on carbohydrates, with moderate protein and low fat. Have a sports drink if you’re planning a run lasting an hour or longer. Replenish muscle energy stores by choosing carbohydrate- rich foods within 30 minutes after a run and again within 2 hours. Recovery meals and snacks should be high in carbohydrates, moderate in protein and more liberal in fat (good fat that is). - Sports Drinks vs. Energy Drinks
As runners we all know about Gatorade and why we drink it (for energy and electrolytes to keep us hydrated). Caffeine is a stimulant, not a source of energy. If you’re used to your cup of coffee in the morning it’s fine but keep in mind if you are saving that coffee or energy drink for race day and you’re not accustomed to having it you may find yourself jittery or even running to the nearest portapotty. - Get Some Sleep Dude!
Yes this is NBR and we love to party like non-runners, but you need adequate rest so your body can recover. - So You Want To Lose Some Weight
Changes to body composition do not occur quickly. Rapid fluctuations reflect changes in fluid balance. Gradual weight loss or weight gain, about ½- 2lbs per week is ideal. - Don’t Skip It
Breakfast, yes still the most important meal of the day. Eat within an hour of waking up to stoke your metabolism and give you the energy you need to have a productive day. - Calories = Energy
Pre-plan all your meals and snacks so fuel options are available when needed. Aim to eat every 3 to 4 hours and always have a drink available, and I don’t mean PBR or gin-and-tonics. - Just like NBR, C.P.F. is a Team
That’s Carbohydrates, Protein, and Fat as well as vitamins, minerals, and water are all necessary to optimize performance and overall health. - Balance
Follow a balanced diet with whole grains, fruits, vegetables, nuts, seeds, and plenty of fluids is ideal. And if you are a carnivore and like to indulge in eating animal carcass, then remember lean meats and low-fat dairy foods.
I am Mark Saxon and this was my first NBRticle.
Stayed tuned for more nutrition tips!
Filed under: History of Running, NBR Goings On, Races | Tags: fun, goal setting, NYRR, Races
Mark Your Calendars – Register Early & Often!
This is the final word on the Club Points races for the year… Make sure you’re always (for any race) registering under “North Brooklyn Runners” as your team! Be sure to mark and/or enter your planned races for the year here:
http://tinyurl.com/lky333
What’s a “Club Points Race”? Scroll down…
Note: The Gridiron 4M is NOT a club points race, but sounds like a fun day all the same!
———
o Coogan’s Salsa, Blues, and Shamrocks Run (5K) / Washington Heights / March 7
o Homecoming Scotland Run (10K) / Central Park / April 3
o Healthy Kidney (10K) / Central Park /May 15
o NYRR Mini (10k) / June 12 (WOMEN ONLY)
o NYRR’s Annual Father’s Day Race Against Prostate Cancer (5M) / Central Park /June 20 (MEN ONLY)
o CPC Run for Central Park (4M) / Central Park /July 17
o NYRR Championships (5M) / Central Park /August 7
o Fitness Magazine Mind, Body Spirit Games (4M) / Central Park / September 11 (Separate Starts)
o Norwegian Festival Grete’s Great Gallop (13.1M) / Central Park / October 2
o ING New York City Marathon (26.2) / November 7
o NYRR Joe Kleinerman (10K) / Central Park / December 5
——–
Q: What’s a “Club Points” Race?
A: Through New York Road Runners, NBR is an officially recognized
team, which means when you register for races, you can affiliate with
our team! NYRR designates certain races each year (usually one a
month) that are club points races, meaning, they are specifically
targeted for teams to compete against one another. The better your top
5 men and 5 women do in these races, the more points we can earn. All
the points are totalled at the end of the year to rank the teams. It’s
mostly just for fun, for us anyway! More info on club affiliation and races
Here are the results of our Year End Awards…
Team Spirit: Cherie Yanek
Looks Best in Tights: Owen Kendall & Lidie Lajoie
Club Clown: Douglas Hunter
Sexiest twins: Jen & Linda Daniels
Team Leaders: Aja, Matt, Misha
Filed under: Uncategorized
Even if you are not attending…
the last day to VOTE for End of Year Awards is this Friday, 1/22!!!
MUSIC: Send in your music requests to Todd ASAP!
RSVP NOW by 1/22: We are nearing capacity so may not be able to guarantee entry at the door!
Catch Lidie at Thursday night speedwork, email nbrsocial@yahoo.com, and/or order your tickets online.
VOTE by 1/22: Send in your answers to nbrsocial@yahoo.com – The winners will be announced at the Formal!
Voting Categories:
1) most team spirit
2) looks best in tights (Male)
3) looks best in tights (female)
4) club clown (the funny guy/gal)
5) sexiest twins
6) team leader(s) – nominate up to three
7) most likely to be spotted doing the walk of shame while you are out on your morning run
Filed under: NBR Goings On
Hello all my NBR friends!
I’m just writing because I really hope that you will come to the NBR “Winter Formal”. Not just because it will be fun, but because it would actually, personally mean a lot to me….
Just one year ago, NBR was just a small vision. I hung up flyers in the park and gyms on freezing cold days, hoping that a few people would respond with interest about this running group. I got a few emails, and at the end of January we had our first run over the bridge as a small group of 4 or 5 people. I was pleased and excited.
And now… well, now we collectively have over 350 people on our lists, dominate the track and streets of North Brooklyn several days a week, and we are making ourselves noticed at races all over town.
I couldn’t be prouder of this group, and am so thrilled and still amazed at its (continued) growth. I can’t believe it’s real! I never could have imagined all this.
And it’s with this sentiment that I ask that you come to the Winter Formal on Saturday. Whether you’ve logged hundreds of miles with the group, or haven’t made it to a single run yet… Celebrate with us! It’s a beautiful community of runners and unique individuals we have here, and I encourage you to be a part of it.
Much love,
Aja
Founder, North Brooklyn Runners
click here for tickets
Just in time for the Winter season we’ll be placing an order for NBR
Long Sleeve tees and Hoodies so you can represent NBR in the cold and
snow! Both the Long Sleeves and Hoodies are from American Apparel and
will be dyed with water-based paints from Fleaheart [go locally-owned
businesses!]. Discounted pricing is available to all NBRers who place
their orders by 1/1/10 so get on it!
Long Sleeve Tee’s $22.00 ($25 if ordered after 1/1/10)
The long sleeve tee’s are American Apparel 100% cotton and will have
the same pattern as the short sleeve ones. They are available in
Black and White sizes Small to Large.
Women’s Sizing: http://www.americanapparel.net/sizing/default.asp?chart=womens.shirts
Men’s Sizing: http://www.americanapparel.net/sizing/default.asp?chart=mu.shirts
Hoodies $25.00 ($30 if ordered after 1/1/10)
The Hoodies will have the North Brooklyn Runners logo in block letters
on the back and come in Black and White. Here is a link to what they
look like: (Ladies:: Please note they are unisex sizes so I would
recommend buying a smaller size than you normally would or trying it
on in the store if you’re not sure).
Women’s Flex Fleece Zip Hoodie
http://store.americanapparel.net/f497w.html
Men’s California Fleece Thermal Lined London Hoodie
http://store.americanapparel.net/5452w.html
How to Order
Email NBRgear@ymail.com to arrange a time to pay by cash before 1/1/09
or send a payment via PayPal to webmaster@6finger.com (please choose
to send as a gift to avoid extra fees!) or contact Anna McCusker or JP
McGarrity directly.
When will I get my gear?
If you order by January 1 your gear will be delivered around January
11th and can be picked up at practices/ other meetings. If you order
after January 1st, your gear will arrive in February.
What if I have suggestions for future gear orders?
Email NBRgear@ymail.com with your suggestions/ comments.
Filed under: NBR Goings On
NBR will be meeting on the Northside of the McCarren Park Track at 7:30 p.m. While some people may seek a strict run, others will be doing a holiday run — singing holiday carols while running. Because you’ll get tired if you sing the whole time, we’ll be singing in rounds or various parts.
If you don’t already know the fun version of Rudolph with the commentary, learn it so you can sing along tomorrow. Note: the parts in parentheses are to be shouted by others, call and response style.
Rudolph the Red-Nosed Reindeer (reindeer)
Had a very shiny nose (like a lightbulb)
And if you ever saw him (saw him)
You would even say it glows (like a lightbulb/flashlight)
All of the other reindeer (reindeer)
Used to laugh and call him names (like Pinocchio)
They never let poor Rudolph (Rudolph)
Join in any reindeer games (like Monopoly)
Then one foggy Christmas Eve Santa came to say (Ho! Ho! Ho!)
“Rudolph, with your nose so bright, Won’t you guide my sleigh tonight?” (all right!)
Then all the reindeer loved him (loved him)
As they shouted out with glee: (Yippee!)
Rudolph the Red-Nosed Reindeer, (reindeer)
You’ll go down in history! (like Columbus/George Washington)
–Cherie
Here are some winter running tips from our recent running salon. Yes, it’s cold in winter, but that doesn’t mean you have to stay on the treadmill for three months out of the year.
General Winter Running Tips
- Layer it up – it’s key to keeping warm
- Wear a tshirt (wicking) under your layers
- Don’t overdress! Dress in less layers than you’d like — you’ll be cold the first few minutes, but you’ll warm up. (I can speak to this for this morning’s run. I almost ran back inside to put on another layer, but by the time I ran a few minutes, I was perfectly comfortable!)
- Technical gear is key. In the winter, cotton is your enemy. It gets wet, and wet=cold. With 15% off for all NBR members at JackRabbit next Monday, and the holidays approaching, purchase or ask for technical gear. I’m a big lover of EMS (get on their mailing list for coupons and notices of sales) and National Running Center (http://www.nationalrunningcenter.com/). Also, post-holiday sales are great for picking up good gear at good prices.
- I wear a mask like I’m robbing a store when it’s really cold. It’s made of technical gear, and just has holes for my eyes, and is really, really sexy. I’ve been honked while wearing it.
- Keep your neck warm. And your head. You lose a lot of heat through your head.
- If you’re an asthmatic like me, keep your inhaler on you during those super cold windy days — the cold can aggravate asthma.
- When it’s icy, I pull on my Yak Trax like a pro. (http://www.yaktrax.com/ProductsPro.aspx) Note: don’t run on non-icy/non-snowy roads/sidewalks with them b/c that is not comfortable at all and will wear them out much quicker. Douglas and I both own them so we’ll be running all snowy winter long!
- Wear sunglasses to protect your eyes from harsh wind (I didn’t have any on this a.m. and my eyes were tearing a lot at the start of the run) and the crap that is flying around Kent Avenue and our permanently under-construction neighborhood.
- Keep drinking. Just because it’s cold doesn’t mean you’re not getting dehydrated.
- If you aren’t sure if you can’t make it, do a loop course. Run a short loop, and you’ll probably be feeling great that you’ll do another few loops. Of course, there are those days like yesterday (pouring rain, windy, super cold) where you may just do one loop and go inside and drink some hot cocoa. I totally understand!
- Cross-train. When it sucks so bad, go on the elliptical, indoor bike, swim, treadmill if you’re coordinated enough. (I’m not.) You can also do things like cross-country ski or snowshoe. We talked abt having an NBR field trip to go snowshoeing or cross-country skiing for a day. Yay, fun!
- Mittens are warmer than gloves (b/c you can keep your hands together instead of having them separated).
Running Tips for Long Runs
- Wear additional layers. I find that my temperature fluctuates a lot, so I take layers off, put them back on, etc.
- Hand warmers make my long runs bearable…I put them inside my gloves or mittens.
- I put warm water in my water bottles. It gets cold, but it prevents it from freezing right away.
- If you run with a Camelback or some sort of backpack hydration system, get an insulator for the straw. I ran a 50k where my straw froze and I had no water for a long time. It was pretty miserable.
- Hold gels in your hands for a few minutes before eating to warm them up.
- Some running snacks, like shot blocs and Luna moons, get very hard and chewy. I skip these snacks in the winter.
- Wool socks keep your feet toasty in the long run.
- Be careful on trails – there can be icy spots covered with snow, mud, etc.
- Motivate yourself by training for a Spring race. Doing the Umstead 100 Miler in March is helping me get out of bed every morning. “I know it’s cold, but I have a race coming up!”
–Cherie
Think your brightroom photos are bad? Check out this one:
That’s Jim Ryun in 1964 breaking the high school mile record with a time of 3:58.3 (click the image for more detail). He later broke the world record in the mile and his high school record stood for 36 years. In this month’s issue, Runner’s World did a piece on the “best of running,” in which they selected this as the best photo. Running is a sport that doesn’t change much through the years and you don’t have to be a world class athlete to draw inspiration from the amazing feats of runners past. There are a lot of classic moments in the history of the sport that capture the range of human emotion. I’ll post some of my favorites (and feel free to post yours) but I thought I’d start with this one – pure agony, pure ecstacy.
-Matt
PS, if you are wondering where your IT band is, it’s that triangular one coming down from his shorts.
