Articles

Blog Post: Women's Running Special

The Running Bug — Fri, 03 Feb 2012 13:08:00 GMT

We take a closer look at some of the issues unique to female runners, particularly how body changes can affect your training and health. We also have a few tips that will help you get in the best shape of your lives in plenty of time for summer!

We'll be publishing new content here throughout February so be sure to check back here for more advice, tips and event news.

GET THE PERFECT BEACH BODY

Running is a great way to lose weight and tone up your muscles, but it's important to add variety to stop yourself landing on a development plateau. Read on to find out how to Sculpt Your Beach Body!

IRON DEFICIENCY IN RUNNERS

Dietary iron is a necessity for women and men of all ages, but the vast majority are not getting their recommended daily amount. We Reveal What Runners Need to Know about their Iron Needs.

RUNNING THROUGH A WOMAN'S LIFE STAGES

Fiona Buglar looks at the various life stages of women, how they affect their running, what to watch out for and how to counteract any negative effects. Read about Running While Pregnant or During Menopause.

Blog Post: Shape your beach body by running clever

The Running Bug — Fri, 03 Feb 2012 11:53:00 GMT

If you're looking to burn calories and tone up your body then you need to mix up your training and get off the weight loss plateau. Fiona Buglar shows us how to mix up your training and start getting your body ready for the beach this summer; it's never too early to start!

SLICE OFF FAT WITH A CIRCUIT RUN

Running burns a lot of calories, around 100 per mile. Add in some metabolic circuit training where you mix fast, calorie-burning running with resistance work to shift pounds and tone up.

Fast, Calorie-burning running explained here: Speed, Interval and Fartlek Training

Resistance training exercises for runners: Cross-Training Techniques

To boost the fat-burning potential choose a minimum of four dynamic and compound (use more than one muscle group) exercises. Keep rest to a minimum, try one minute after completing six to 10 reps of your four exercises then run fast!

Choose running-specific and energetic moves that develop posture, make your legs springy and powerful and improve your balance. Try plyometric drills, designed to improve flexibility and explosive power like bunny hops, bounding strides, skipping, and squat jumps.

Work the core with exercises such as the plank and leg raises and also improve alignment and balance with trunk twists with a medicine ball, or lunging whilst holding dumbbells overhead - compound exercises which are time-savers, fat-burners and replicate the key running movements.

RUN RELAXED AND DON'T GET STRESSED

When you are stressed, your adrenal gland generates the cortisol stress hormone, which increases your appetite and triggers release of the insulin fat-storing hormone, causing your body to hold onto fat, even if you are eating less. So make sure you avoid making your run a stressful experience. It's far better to run at an easy and relaxed pace and get some miles in than go into over-drive and press the push button so hard that you induce stress rather than relieve it.

Dark nights got you down? 6 ways to Beat the Winter Blues.

TONE UP WITH SOME HILL WORK

Recruit the glutes and hamstrings to improve definition by running on the hills. You will also boost your overall stamina and improve your running economy. The hills are like an outdoor glute and leg machine! And if you run off road you'll also work your core and improve the look of your midsection as your stability is challenged on rocks and bumpy terrain.

Hill Training Explained

GET OFF THE WEIGHT LOSS PLATEAU

Add variety and unpredictability to your workout to shift the last few pounds. Getting stuck in a rut will mean your weight will plateau - to fine tune and sculpt you'll need to keep your body guessing!

You can do this by varying the type of training you do. If you're always running hard and fast, add in some low intensity mileage, if it's the other way around try some tempo or speed work to burn the calories.

For a quick and effective fat-buster try some HIIT training, which is also an effective way to fat-burn quickly!

Finally, you can activate all the muscles off road - try an adventure race, or a challenge race, for example, the Spartan Series or Tough Guy races instead of a weekly long run. Search for Running Events in your area here

Blog Post: Iron Deficiency in Runners

The Running Bug — Fri, 03 Feb 2012 11:05:00 GMT

Dietary iron is a necessity for women and men of all ages, but the vast majority are not getting their recommended daily amount. Fiona Buglar reveals what runners need to know about their iron needs.

HOW MUCH IRON DO WE NEED?

The recommended daily requirement is 14.8mg (note taking more than 17mg iron can be dangerous and needs to be approved by your GP). Post-menopausal women and men need 8.7mg a day. But according to a Department of Health survey, the National Dietary and Nutritional Survey: adults aged 16-64. (Volume 3. London UK, 2003), over 91 percent of women aged 16 to 64 in the UK are not getting sufficient iron from their diet. And The Food Standards Agency estimates a quarter of all women aged 19 to 64 have a seriously low intake of iron.

Sports nutritionist, Lucy Ann Prideaux, www.simply-nutrition.co.uk says there are two main reasons women are prone to iron deficiency: “The monthly menstrual bloodloss and therefore iron/haemoglobin loss coupled with a poor diet or insufficient absorbable iron in the diet.”

ARE RUNNERS MORE PRONE TO DEFICIENCY?

We have studies that suggest up to 50% of female runners are iron deficient. Foot strike haemolysis is caused by the red blood cells in the feet breaking down as the foot hits the ground. Heavier, muscular runners who train on hard surfaces tend to suffer more from this condition which leaves feet swollen and burning hot after a run – as well as iron-deficient.

Iron can also be lost in the faeces and as up to 85% of runners test positive for blood in their stools following a strenuous run this can be a problem too. We also have a larger blood volume, so need to have a higher level of hemoglobin and serum ferritin than non-runners to be healthy.

AM I IRON DEFICIENT?

You need iron in your blood to get oxygen to your muscles. If you have the symptoms of iron deficiency listed below, you should get yourself tested having both your hemoglobin and serum ferritin levels checked out.

Symptoms include:

Elevated heart rate
Poor/reduced performance
Easily exhausted
Less enthusiasm for running and feeling very tired
Irritability
Feeling the cold – especially hands and feet
A poor appetite
Pale skin
Shortness of breath
Headache
Dizziness or lightheadedness
Inflammation or soreness of your tongue
Brittle nails
Unusual cravings (dirt, ice etc)
Restless legs syndrome

IRON MAIDEN FOOD

The best sources of HAEM iron (which is the most absorbable iron) include liver, beef, but also poultry (especially the darker wing meat). Eggs are also a worthwhile source.
All round health-booster oily fish is also great, for example sardines contain 5.8mg in one small tin.

For a great recipe which includes lots of iron see Go Faster Recipe - Warm Salad of Tuna With Crushed White Beans.

Combine the above with...

Green leafy vegetables (watercress, broccoli, spinach and curly kale – sources of calcium too)
Bread and cereals fortified with iron
Beans and chickpeas
Nuts such as almonds
Seeds such as sunflower and pumpkin
Dried fruit such as figs, apricots, prunes, raisins

You can also try...

Hemp sprinkled on soups
Spirulina which has 58 times more iron than spinach

To Help the Body Absorb Iron...

Take Vitamin C to absorb the iron, try orange juice with your cereal, peppers in your salad, strawberries for dessert.

So it’s not hindered...

Avoid drinking tea with your meals. It contains polyphenols that can inhibit iron absorption.

Supplements

Spatone Apple is available from Boots, Asda, Tesco, Waitrose etc priced £9.95 for 28 sachets (4 weeks supply). It’s got added Vitamin C and is a 100 percent natural source that’s easy to consume. Scientifically shown to cause fewer side effects than conventional iron supplements and it's gentle on the stomach. it is the UK's best-selling iron supplement. Visit www.spatone.com for more information.
Floradix Liquid Iron Formula – also contains vitamins, especially cultured yeast and ocean kelp (£15.42 for 500ml).

Find out more: COMA report from 2011

Blog Post: Running Through a Woman's Life Stages

The Running Bug — Thu, 02 Feb 2012 16:35:00 GMT

Fiona Buglar looks at the various life stages of women, how they affect their running, what to watch out for and how to counteract any negative effects.

For more advice for women, check out our Women's Running Advice section.

Puberty

KEEP ON RUNNING

Keeping motivated when you’re doing exams and going through puberty is hard work. But girls who train as teenagers are going to develop stronger bones and a positive mental attitude.

THINGS TO WATCH

As girls grow and their body shape changes, they should be made aware that weight-gain is normal as muscle mass increases to about the age of 19. If a girl loses too much weight she’s in danger of developing ammonhorea (when periods stop). This happens when BMI drops below 19 and due to lack of oestrogen there’s an increased risk of developing the brittle bone disease osteoporosis. Joints and traction issues can also occur as the body shape changes, and girls are more prone to conditions such as chornomalacia (pain in the front of the knee); and in periods of quick growth spurts, Sever’s (heel) and Osgood Schlatter’s disease (knee).

Pregnancy & Birth

KEEP ON RUNNING

Tiredness, hormones that make you more prone to injury and feeling sick… Just some of the reasons why running in pregnancy and with a baby is a little bit harder! But not impossible and definitely something you shouldn’t stop doing. If you’re a seasoned runner, keeping fit with running is the perfect anti-dote to some of the less savoury sides of having a baby: weight-gain, gestational diabetes, high blood pressure and varicose veins. And running at a sensible rate, i.e. not too intense or too far, has been shown to make childbirth easier and fit women produce bigger, leaner and consequently healthier and more robust babies.

THINGS TO WATCH

Obvious things to avoid are over-heating or becoming dehydrated, or running over extreme off-road terrain. Don’t start a running progamme if you haven’t run before, but do start gentle walking. Most women ease off in the later stages of pregnancy, opting for aqua jogging, yoga and swimming.

Running will help you get back in shape, and getting out in the fresh air has been found to beat post-natal depression. Wait six weeks before getting going, twelve weeks if you’ve had a C-section. If you cannot wait, do walk, but the best type of exercise is low impact core work in the early stages, and of course the all-important pelvic floor exercises.

Read more about running through pregnancy with Taking Pregnancy in your Stride.

Menopause

KEEP ON RUNNING

As hormones change, and oestrogen levels decline, women start to run the risk of the brittle bone disease osteoporosis. From the age of 30 until menopause (average age 51), women lose one per cent bone density a year, and in the five years post-menopause they can lose two to five percent density increasing their risk of developing osteoporosis. But the good news is … as running is weight bearing it boosts bone density. And as the menopause is often an emotional period in a woman’s life, running is a great way to stay positive, and as the nest empties, you’ll have more time for it too!

THINGS TO WATCH

Take a calcium supplement if you think you’re not getting enough in your diet, you need to take in around 1,200 to 1,500 mg of calcium per day, or the equivalent of a serving of milk or yoghurt at each meal. For more information, see our feature on Benefits of Milk for Runners.

Post-Menopause and Beyond

KEEP ON RUNNING

Getting old is often about attitude, and running can help keep you positive as well as protecting against heart disease, keeping blood pressure and weight in check. Running also is great for improving and maintaining balance, which can start to deteriorate as you age. The bottom line, if you don’t want lose it – use it!

THINGS TO WATCH

Rest every other day, and incorporate mobility and flexibility into your routine, doing exercise like yoga and Pilates will really help maintain a healthy mind and body, a strong core and make you less prone to injury.

For more information see Run for an Active Old Age.

WHAT NEXT? For more information about women's running, visit our Women's Running Advice section.

Blog Post: Sources of Protein Table

The Running Bug — Wed, 01 Feb 2012 10:26:00 GMT

Protein is an essential part of a runner's diet. To find out how much protein you need daily, see our Protein for Endurance Runners feature.

The more you train, it's essential you get the right nutrients to refuel and power your body, so for the complete picture, see our Nutrition Guide for Runners.

Below is a table of food types by weight and the amount of protein and fat you will get from each.

Protein Content of Selected Food

Food	Protein	Total Fat
	(g per average portion)	(g per average portion)
Chicken breast portion without skin, 100g	28	2.9
Lean roast beef, 100g	28	5
Cod, 100g	20	1.2
Salmon fillet, 100g	20	11
Soya bean, 50g dry weight	18	9.3
Peeled prawns, 75g	17	0.6
Half-fat cheddar, 50g	16	7.5
Eggs (2 medium)	14.2	12.2
Cottage cheese, 100g	14	4
Full-fat cheddar, 28g	13	17
Black-eye beans, 50g dry weight	11	0.7
Lentils, 50g dry weight	12	0.9
Red kidney beans, 50g dry weight	11	0.7
Stilton, 50g	11	18
Peanut butter, 2 tbs	9	n/a
Cashews, 50g	8.9	24*
Baked potato, 223g cooked weight	8.7	0.5
Tofu, 100g	8	4.2
Whole milk or yoghurt, 1 cup	8	n/a
Cottage cheese, 1/4 cup	8	n/a
Natural fromage frais, 0% fat, 100g	7.7	0.2
Meat, cheese, 28g	7	n/a
Cooked legumes, 1/2 cup	7	n/a
Wholemeal pasta,, 50g dry weight	6.7	1.3
White pasta, 50g dry weight	6	3.8
Soya milk, 200ml	6	3.8
Skimmed milk, 200ml	6.6	0.2
Seeds, 25g/1oz	6	n/a
Cooked brown rice, 225g/8oz (75g/3oz dry)	6	n/a
Wholemeal bread, 60g (2 average slices)	5.5	1.5
Couscous, 50g dry weight	5.3	1.0
Natural low-fat yoghurt, 100g	5	0.8
Grated parmesan cheese, 2 tbs	4	n/a
Sweetcorn, 150g/5oz	4	n/a
Bagel (1/2), cereal (1/2 cup), potatoes (1/2 cup), Pasta (1/2 cup)	3	n/a
Vegetables, 1/2 cup	2	n/a
Fruits e.g. apple, banana, orange	1	n/a

Selected Sources of Animal and Plant Protein

The following food contain approximately 20g protein:

Food
Lentils (cooked), 265g	265g
Tuna canned, 1 small tin	100g
Sunflower seeds, 1 cup	188g
Almonds, 1 cup	110g
Eggs, 3 medium
Cottage cheese, 1 small pot	150g
Lamb chop, 1 small	110g
Chicken, 1 small breast roasted	75g
Baked beans, 1 large tin	400g
Peas, 2 cups frozen	250g
Natural yoghurt, 3 small pots	450g
Tofu, 1 packet	165g

Serving of Concentrated Protein for One Meal:

3 eggs (20g protein)
4oz canned tuna (22g protein)
5-6oz cottage cheese (20g protein)
11/2 cups of beans (20g protein)
3-4oz of meat, fish or poultry or approximately size of palm of hand (20g protein)

Blog Post: Sources of Protein for Runners: Spring Marathon Training Plan Part 5

The Running Bug — Tue, 31 Jan 2012 16:55:00 GMT

This week we continue to focus on macronutrients and consider how to include protein in your diet to meet your needs during marathon training.

In the survey of dietary practice and nutritional knowledge of marathon runners discussed in the first article in this series, runners who included animal protein in their meals were, on average, meeting the guidelines for protein intake through diet and adequate energy intake alone. However, in vegetarian athletes protein intake was just below the lower end of the recommendations.

Proteins - what to eat

As discussed in Nutrition and Hydration Guidelines for Marathon Runners, despite a degree of controversy, endurance athletes are often advised to eat slightly more protein than the general population to ensure muscle recovery and adaptation to intense endurance training.

Guidelines for protein intake range from 10-35% of total energy intake, or 1.2 to 1.7 grams per kilogram of body weight a day (1.3-1.8g/kg BW/day for vegetarians), compared to 10-15% and 0.8g/kg BW/day for the general population. Remember though, if you increase your protein intake you still need to consume enough calories from carbohydrates to maintain your body weight and ensure that amino acids needed for repair and recovery are not used to meet energy needs instead.

Useful sources of protein for runners

Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, eggs, low-fat milk, low-fat cheese and some vegetables. Try to aim for around 20g of protein per main meal and include a protein food in your snacks. The following table shows how much you need to eat of some common foods to obtain about 20g of protein. You can use this to calculate portion sizes, or use the following as a rough guideline to portion sizes for protein:

Fish, meat and poultry – size and depth of the palm of your hand or a deck of playing cards
Cheese – size of a small matchbox
Lentils, beans and pulses – 6-8 tablespoons
Eggs – 2-3 medium sized eggs
Nuts – 6-8 large nuts or 10-12 almonds, 2 teaspoons nut butter

Food Servings for 20g Protein

Food	Quantity (weight)	Quantity (Easy Measure)
Beef, lamb, pork	75g	2-3 medium slices
Chicken	75g	1 small breast
White Fish (cod, haddock, plaice etc)	100g	1 medium fillet
Salmon	100g	1 average steak
Mackerel	100g	1 small fillet
Tuna (canned)	100g	1 small can
Prawns without shell	100g	about 30 small prawns
Semi-skimmed milk	600ml	1 pint
Skimmed milk	600ml	1 pint
Reduced fat cheddar cheese	60g	11/2 small matchboxes
Eggs		3 medium
Cottage Cheese	150g	small pot
Baked beans	400g	1 large can
Lentils, cooked or canned	265g	61/2 tablespoons
Chickpeas, cooked or canned	270g	71/2 tablespoons
Red kidney beans, cooked or canned	290g	8 tablespoons
Soya Mince	50g	3 tablespoons
Brazil or walnuts	140g	20 whole nuts
Steamed tofu	165g	small pack
Peanuts	100g	large bag
low-fat yoghurt	450g	3 small tubs

Click here for a Sources of Proteins Table for more information on the protein content of more foods.

Useful sources of protein for runners

Quinoa	A great alternative to pasta, a 150g (6oz) portion of quinoa provides 23g of carbohydrate and 4g protein. It can be cooked like rice and eaten with fish, chicken or beans. It's also great to add to salads.
Low-fat yoghurt	Another good source of carbohydrates, protein and calcium (a 150g pot provides around 7g of protein). Low-fat yoghurt with live cultures also provides probiotics (healthy bacteria) for the digestive tract. Top with muesli, fruit or nuts for a mid-morning or mid-afternoon snack or add to smoothies with fresh or frozen fuits. Mix with herbs or cucumber and eat with grilled tofu, chicken or fish or as a dip or salsa with raw vegetables.
Fresh salmon	An excellent source of protein, iron, zinc (particularly in the thigh and leg meat for chicken and turkey). Leave the skin to avoid too much fat and choose lean cuts of beef. 100g (4oz) skinless chicken breast supplies about 28g of protein and just 2.5g of fat, whilst 75g (3oz) turkey provides 24g of high-quality protein. Chicken and turkey also contain selenium to help protect muscles from the free-radical damage that can occur during training and niacin (B3) to help regulate fat burning.
Almonds, nuts and nut or peanut butter	Nuts, especially almonds, are a very good source of protein, vitamin E, fibre and unsalted fats. Just 25g (1oz) of almonds contains about 6g of protein. Adding nuts to cereal, salads or pasta dishes a few times per week can lower LDL (bad) cholesterol. Combine with chopped dried fruit for a highly portable snack and use nut butters on whole-grain toast for a post-training top-up. Enjoy a nut butter sandwich with fresh fruit such as an apple or a banana. Make sure you keep nuts in a cool place away from direct sunlight - you can even keep them in the freezer - perfect if they are too moreish!
Eggs	Protein from eggs is the most complete food protein apart from human breast milk. One egg provides about 7g of protein and all the essential amino acids needed by muscles to promote recovery and vitamin K for bone health. Choose omega-3 enhance eggs and you can also increase your intake of healthy fats. And unless you have a family history of problems with managing cholesterol, you don't need to worry about the cholesterol content of eggs either, since when eaten regularly, eggs do not increase cholesterol levels in the body.
Skimmed milk	A good post-training recovery food. Add a little chocolate powder and you will get protein for muscle repair, carbohydrate to restore muscle glycogen and water for rehydration. Milk proteins and whey protein isolate, found in powdered drink mixes and nutrition bars, contain a protein fraction called glycomacropeptide (GMP), which can reduce hunger and satisfy appetite for longer than other foods.
Soya	A vegetarian source of protein that provides all the essential amino acids. Include soy in your diet as tofu, miso, soy milk and edamame, but try to limit your intake of processed soya products to 3-4 portions per week.

Protein sources for vegetarians

Article 9 (week of 27 February) will focus exclusively on nutritional approaches for vegetarian and vegan runners. Good sources of protein for vegetarians include nuts and seeds, pulses, soya products (tofu, soya milk, miso) cereals such as oats, quinoa, free-range eggs and some low-fat dairy produce (milk, cheese and yoghurt).

Many plant proteins are low in one of the essential amino acids. For instance, grains tend to be short of lysine while pulses are low in methionine. However, this does not mean that vegetarians or vegans go short on essential amino acids. Eating a well-balanced diet based on grains, pulses, seeds, nuts and vegetables will help you consume a mix of proteins that complement one another naturally. Combining plant proteins from different foods e.g. a grain with a pulse, means that the amino acids in one protein can compensate for the amino acid lacking in another. Popular examples of combining include: beans on toast, cheese or peanut butter sandwich, muesli with milk (soya or cow's), porridge, lentil soup and cheese, rice with peas or beans.

Previously, it was thought that protein combining needed to occur within a single meal. However, it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids.

Eating protein after training

Eating or drinking a small meal or snack containing protein and carbohydrate immediately following, and at two hours after, exercise, does appear to help replenish muscle glycogen more effectively than eating protein or carbohydrates alone, particularly during the first 40 minutes of recovery. We’ll be looking at optimal timing of nutrient intake in article 10 (week of 5 March).

Useful snacks to consider after training include:

Wrap or bagel with turkey or chicken and salad
Nut butter, chicken or tuna sandwich on whole-grain bread
Protein smoothie
Whole-grain crackers with low-fat cheese
Muesli with nuts and skimmed milk
Porridge with milk and topping of nuts or seeds
Chocolate or vanilla shake or protein drink
Low-fat yoghurt with nuts and seeds
Cottage cheese with almonds
Brown rice and beans
Apple with walnuts
Pasta salad with chicken

Action for this week

Using your Food & Training Diary (add link) look closely at the protein content of your diet and use the tables shown above to make sure you are getting sufficient each day particularly at breakfast and lunch.
Ring the changes, try a new source of protein you’ve not eaten before.
Be prepared – have your post-training meal or snack ready when you get in from your session.
Experiment with one meat-free day this week and find a tasty new vegetarian recipe to try.
If you eat fish, check that you are including salmon, mackerel, herring, trout or tuna twice per week*

(*limit fresh tuna to one portion per week due to possible high pollution levels and check Government guidelines at www.food.gov.uk or www.nhs.uk if you are pregnant, trying to get pregnant or breastfeeding) And if you need more help to build your personal nutrition plan, email Jane Nodder at info@nutriworks.co.uk for details of individual nutrition coaching services for runners.

About Jane Nodder and Nutriworks

Jane Nodder works as a nutrition lecturer and clinic tutor on the MSc and BSc (Hons) Nutritional Therapy programmes at the University of Westminster, London. A qualified UK Athletics Leader in Running Fitness, Jane started running in 1986. As a club runner she runs track, cross-country, road, trail and endurance events and has completed eleven marathons, taking her PB from 4h21 to 3h37. Through her business, Nutriworks, Jane coaches groups and individuals in running and in translating general sports nutrition guidelines into practical, individualised nutrition programmes.

In 2010, Jane was awarded the Complementary & Alternative Medicine (CAM) Award for Individual Excellence in Nutritional Knowledge, and in December 2011 she gained the Yakult Prize for Outstanding Student of the Year for the MSc Nutritional Medicine at the University of Surrey.

For more information about running and nutrition coaching services from Nutriworks, visit www.nutriworks.co.uk or contact Jane directly on 07850 705848 or email info@nutriworks.co.uk.

Blog Post: Real Gait Analysis for Injury Prevention

The Running Bug — Tue, 31 Jan 2012 15:21:00 GMT

Fifty percent of all runners become injured each year, and new runners are no exception. A gait analysis could significantly reduce your risk of developing a running injury and be the key to injury-free running and consistent training. Dr. Jessica Leitch, from the UK's first three-dimensional biomechanics centre for runners, explains.

Since running is a repetitive sport, your biomechanics (the way your bones and joints move) can lead to running injuries. Most running injuries are caused by unusual patterns in a runner's biomechanics.

This causes excessive stresses and strains to be placed on the joints, bones and soft tissue structures of the body, which eventually leads to an injury. Therefore, the key to injury-free running is to identify and correct these unusual patterns before it is too late, and this can only be achieved using gait analysis.

Now, ask any runner what he might expect from a running gait analysis, and he will probably describe an assessment similar to that shown in the movie clip below. Here, two cameras capture video, which is replayed in slow motion and interpreted by the person carrying out the assessment.

[View:http://www.youtube.com/watch?v=u8z_na5_FDQ]

From this video, can you tell me whether the runner is at risk of developing an injury? Probably not - neither can I - because the movements that lead to running injuries are usually impossible to detect by eye. Highly specialist equipment and expertise are required to accurately assess the way a person runs; this is what we mean by real gait analysis.

Read about the Running Bug's experience of 3D gait analysis here.

What is Real Gait Analysis?

Real gait analysis uses many infrared cameras and retro-reflective markers, which are attached to specific locations on a runner's legs as you can see in the above video.

During a gait analysis, the cameras emit infrared waves, which are reflected back off the markers and re-captured by the cameras. This allows for the three-dimensional position of each marker to be calculated 200 times a second.

The marker positions are then used to create model of the runner:

[View:http://www.youtube.com/watch?v=YrzfxmNiLCU]

This is used to accurately calculate the runner's 3D joint angles at the pelvis, hips, knees and ankles. Why is it essential to measure joint angles in 3D? Because joints move in three anatomical planes of motion: the sagittal plane (looking from the side), the coronal plane (looking from the front and back) and the transverse plane (looking from the top).

Each angle is plotted on a graph, and these graphs are used to identify variables that are associated with injury in runners, for example peak pronation, peak hip adduction and peak hip internal rotation.

The final step is to decide whether the runner has 'normal' or 'abnormal' biomechanics. This is done by comparing his joint angles to an extensive database of uninjured controls. Custom-built software automatically classifies each variable as excessive, reduced or normal, thus instantly identifying any weaknesses in the runner's biomechanics.

How Can Real Gait Analysis Help?

The power of this type of assessment is best demonstrated by example. Real gait analysis revealed that one runner had reduced pronation on her right foot.

When the foot pronates, it becomes a relatively flexible structure, and this allows it to adapt to uneven terrain and to absorb shock. With reduced pronation on the right side, the shock absorption capacity of the foot is also reduced, which explains the two stress fractures that this competitive level athlete had suffered in her right foot in recent years.

Had this runner come for real gait analysis early in her running career, this weakness could have been addressed and the stress fractures might not have occurred.

An injury-free running career requires a pro-active approach to injury prevention. Most runners are familiar with the following cycle of events: we become injured, desperately seek a 'quick-fix', return to running as quickly as possible and soon become re-injured. Real gait analysis provides a long-term solution to running injuries.

By allowing you to target the underlying biomechanical weaknesses, it can minimise the likelihood of you developing an injury in the first place or identify the root-cause of any injury that you already have.

What Next? For more information about the 3D gait analysis, please visit www.noc.nhs.uk/run3D, email run3D@ouh.nhs.uk or telephone 01865 227609.

Also Read: Visit our injury section for advice on common running injury prevention and cure.

Dr. Jessica Leitch has a Ph.D in running injury biomechanics from the University of Oxford. She leads Run3D, which is located at the Oxford Gait Laboratory, Nuffield Orthopaedic Centre. Run3D is the only real gait analysis centre in the UK for runners of all abilities. It is a joint venture between the University of Oxford and the Nuffield Orthopaedic Centre Hospital, and is in partnership with the Running Injury Clinic at the University of Calgary.

Blog Post: Start Running, 31 Tips for Runners, Tips 26-31

The Running Bug — Thu, 26 Jan 2012 15:40:00 GMT

Tip 26: One for the Girls!:

Try a bra fitting service at Sweatshop "bra bar". They've teamed up with leaders in Breast Health, Portsmouth University to create a bespoke sports fitting service to educate women and highlight that no matter what you bra size, wearing a well fitted sports bra can eliminate sport-related breast pain; help prevent sag and droopy breasts; enhance running style and performance and eliminate the bounce, and embarrassment.

Bring your unwanted bra to the "bra bin" in your nearest store and you'll get £5 off the purchase of a new sports bra. Funds raised will be given to Sweatshop's dedicated charity, The Microloan Foundation. Sweatshop will also donate £1 to the charity for every new bra sold. Visit www.sweatshop.co.uk to find your nearest store.

For more information on finding the right bra have a look at Sports Bra Advice from Shock Absorber

Tip 27: Cross Train: Partner Press-ups and Agility Run:

This exercise requires teamwork and helps build core and upper body strength, agility and cardio fitness. Partner one performs press-ups with the legs placed wider than hip width so that partner two can hop over the legs. You are less likely to give up or perform the exercises with little effort as you work together with your partner.

Partner two performing the hops, steps one leg to the middle of Partner one's legs followed by the other leg. They then spring over their second leg and then go back the way they came.

Make sure when you perform press ups that you take your body weight in your upper body, bend your elbows out to the side and lower your chest so that it is in between your hands. Keep your torso strong and avoid arching your back aiming to keep the natural curves of your spine.

Once you have performed the exercise for 30 seconds, swap and change to the other exercise.

For more cross training techniques see our 4 Essential Marathon Cross Training Techniques article.

Tip 28: Watch the Internationals in Action:

Didn't get tickets for the Olympics? The Aviva Series starts today with an International Match at Kelvin Hall, Glasgow launching an Olympic year of world-class athletics. Tickets are £18 for Tier one; £15 for for Tier two and £10 for Tier two concession. Wheelchair users are free in Tier two. Find out more at www.uka.org.uk. If you can't make it today, then you still have a great day out and the two remaining Aviva events in February to be held in Birmingham and Sheffield.

Tip 29: Stretch After a Long Run:

If you’re marathon training, or if you’ve just stepped up to the mark since Christmas you might be feeling you have achy muscles now. It’s vital that you make time to stretch and a dedicated session will really help keep injury at bay – and what better time than after you’re Sunday long run, even after you’ve showered or bathed with nice warm muscles. Try these stretches from Giles Gyer at Osteon Physiotherapy.

For more information see 4 Essential Stretches for Runners.

Tip 30: Take Car of your Joints:

LitoZin Joint Health is a new treatment for conditions such as osteoarthritis and rheumatoid arthritis. The active ingredient is GOPO a ‘galactolipid’ which has been found to have potent anti-inflammatory properties. A study in 2008 found that GOPO was more effective than paracetamol and glucosamine and those taking it needed less painkillers. LitoZin Joint Health is available as capsules or a drink sachet and cost £20.42 for 20 capsules or drink sachets. Find out more at www.litozin.co.uk. Running into old age with strong joints? Find out how at Run for an Active Old Age.

Tip 31: The Final Tip: Interval or Threshold Training

Tuesday is a great day for some faster running either interval or threshold training. According to Alex Bliss, physiologist at Brighton University, who’s working with athletes on the Marathon Support Unit, “A threshold run will help improve the body's tolerance to elevated blood lactate levels and improve blood lactate clearance rates. If you can improve your lactate threshold (the speed or heart rate at which LT occurs) you can run faster for the same metabolic cost to your body, thereby enabling you to run quicker.” According to Bliss “a well trained marathon runner can run below the threshold indefinitely. If you are running above your threshold aim for 30 to 40 minutes hovering slightly above threshold initially and then build from there.”

Check out our article Tempo and Threshold Run Training Explained here:

MISSED A TIP? Start Running, 31 Tips for Runners, Tips 1-5 here.

Blog Post: Juice and Smoothie Recipes for Runners

The Running Bug — Thu, 26 Jan 2012 11:16:00 GMT

The Juice Master Jason Vale shares four of his favourite drinks for runners.

The juices and smoothies below have been designed to be the perfect balance of potassium and sodium, (for lactic acid build up and cramps) as well as being incredibly hydrating.

The celery in the juices and smoothies helps to flush the body of excess carbon dioxide. The beetroot is there to widen the blood vessels allowing more oxygen to circulate. Altogether, these juices and smoothies are the perfect nutritional balance for runners, the first two are particularly good fuel for a marathon.

Juice Master’s Marathon Smoothie

Inch slice of large pineapple

1 × peeled lime

3 × apples

(golden delicious pref)

2 sticks celery

One third of cucumber

1 × bulb raw beetroot

1 × small ripe avocado

1 × banana

1 × teaspoon hemp

Protein powder (optional)

How to make:

Juice the apples, celery, pineapple, beetroot, lime, and cucumber. Put the avocado flesh into blender along with banana, juice and ice. Blend until smooth. If too thick simply add more apple juice.

Juice Master’s Marathon H20

1 × apple

½ stick celery

½ inch cucumber

1 × bulb RAW beetroot

½ litre of water

1 × sports water bottle

How to make:

Juice the ingredients and pour into a water bottle along with ½ litre of water. This is lighter than a juice, but still provides the perfect balance of sodium and potassium.

Juice Master Turbo Charge Smoothie

¼ cucumber

1 stick celery

½ small pineapple (peeled)

Handful of spinach leaves

¼ lime (peeled)

4 golden delicious apples

Flesh of ½ ripe avocado

Small handful of ice

How to make:

Juice the cucumber, celery, pineapple, lime, spinach and 3½ apples. Pour into blender with other ½ apple and avocado and blend until smooth.

Juice Master’s Marathon Workout Wonder

2 x apples

1 x stick celery

1 inch cucumber

1 × bulb RAW beetroot

Ice

How to make:

Simply juice the lot and add ice.

Thanks to the Juice Master Jason Vale for these recipes, visit www.juicemaster.com for more juicy ideas! If you want to squeeze even more juice from your fruit, then try the Avance Juicer from Philips.

Blog Post: Warm up before running: 4 pre-race techniques

therunningdan — Thu, 26 Jan 2012 09:59:00 GMT

If you want to perform to the best of your ability right from the start of a race, it's vital that your pre-race warm up is right. Personal trainer Matt Roberts gave his pre-race preparation advice to Tamzin Outhwaite, who is training to run five miles for the first time in preparation for the Olympic Park Run 31^st March 2012.

If you start racing cold, then you're body is going to take time to get into its optimum running mode, you'll be inflexible and stiff, and your body will inhibit your natural stride.

"Warm up correctly and you'll start the race without limitations," says Matt. "There are not only physiological benefits but psychological ones too; in your head, you know you're ready."

Warming up for a race is not a time-consuming exercise and shouldn't take more than five minutes, so make sure to use these four techniques to get race-ready, followed by a slow run for a couple of minutes. Even if you're just preparing for a training run, you should still make time to go through this checklist.

1 - Hamstring Stretch & Hip Mobiliser

Stand upright, sideways on to a wall
Keep your weight on the leg furthest from the wall, and balance with your hand closest to the wall
Swing your non-standing leg backwards and forwards 15 times
Repeat for other leg

2 - Hip Adductor Mobilisation, Gluteal and Iliotibial Band (ITB)

Place both hands on wall and lean slightly forward
Swing right leg to the left, across your body, pointing your toes in the air as they reach the furthest point of motion
Swing the leg back across your body and as far to the right as is comfortable, again pointing toes upwards as they reach the highest point.
Repeat 15 times (one movement from left to right equals one repetition) and do the same on the other leg

3 - Knee lift and Hip Rotation

Stand on one leg, supporting yourself on a wall or friend if necessary.
Raise your non-standing knee directly upwards to hip height.
Keeping your knee at hip height, move outwards as far as comfortable then slowly lower to the ground
Repeat 15 times, then do the same with your other leg

4 - Iliotibial Band and Obliques stretch

Stand with your legs crossed with the feet close together. Start with the left leg behind the right.
Raise your right arm so it is pointing straight up.
Gently stretch to the left, without leaning forwards or backwards. Hold for 20 seconds
Repeat, starting with right leg behind, raising left arm and stretching to the right.

Tamzin Outhwaite is training for The National Lottery Olympic Park Run on March 31. The National Lottery is contributing up to £2.2billion towards the venues and infrastructure of London 2012 as well as supporting around 1200 elite athletes to benefit from world class coaching and support. To find out more visit: www.nationallotteryrun.com

Blog Post: BHF 2012 Runs: Choose From 5k to 20 Miles

The Running Bug — Thu, 26 Jan 2012 09:29:00 GMT

Run and help save someone’s life...

Are the long nights and cold weather keeping you and running shoes indoors? The British Heart Foundation has a great range of runs and jogs to inspire you for the year ahead. Make 2012 your year to have fun, get fit and save lives!

Check out the fantastic British Heart Foundation jogs and runs for 2012

Cross Country Runs

Knebworth Park Jog, 26 February 2012

Cross country running through the mud bring back bad school memories?

Woburn Abbey Jog 2012, 27 May 2012

One house, wild woods and thousands of runners – come and have some fun

London Jogs, March - September

Let’s get London having fun, getting fit and saving lives! The British Heart Foundation’s London Jogs Series is back and it’s bigger and better than ever! We have some brand new locations as well as heading back to some old favourites.

South Downs or North Way Challenge, 25 Feb or 4 March 2012

Walk it or run it, this is the perfect antidote to the winter blues.

South Downs Way Challenge

North Downs Way Challenge

New London to Brighton Trek, 23/24 June

An exciting new challenge for 2012. Have your running or walking ambitions out grown your local park? If they have check this out!

Blog Post: Healthy Snacking Tips for Runners

The Running Bug — Wed, 25 Jan 2012 13:54:00 GMT

The more you run, the more calories you burn. Depending on your weight management goals, you'll need to replace those lost calories to keep your body fuelled, healthy and ready for training. The danger is that hunger between meals leads to junk snacking. Fiona Bugler looks at how to snack the right way.

Snacking has a bad name, but the grazing approach to eating is proven to be a healthy way to keep the pounds off. Follow these snacking tips to satisfy your hunger without gorging.

Want to know how much you should be eating?

Find out how to Calculate your Calorie Needs.

Eat little and often

A small study of Norwegian women found that participants who admitted nibbling morsels of food during the day were no more likely to have a high body mass index (an indicator of body fatness) than those who said they didn't nibble. There was also no link between nibbling and eating more meals or snacks, or episodes of binge eating, the researchers said.

Don’t be in denial

Claiming always to eat five portions of fruit and vegetables a day, never eating biscuits and only drinking one glass of wine a day are common falsehoods, according to a study released by Timex. Women often claim to be only "eating the kids' leftovers" or "testing the dinner" when indulging, the watch manufacturer found. Other questionable claims include never eating fast food, only drinking to toast a special occasion and claiming that red wine is healthy. Chocolate, crisps, cake, wine, cheese and bread are among the foods most likely to be the subject of deception, the survey of 3,000 people found.

DON’T SNACK MID MORNING

A study of women snackers found mid morning snackers were fatter – seven percent fat loss compared to 11 percent fat loss in the non mid morning eaters.

Eat an apple

When people noshed on an apple before lunch, they took in 187 calories less than those who didn’t (even after accounting for the calories in the apple). But researchers say having the whole fruit is key: People who ate applesauce or drank fiber-fortified apple juice first didn’t slash their intake nearly as much. Why? Experts say eating an apple requires more chewing, which can trigger a greater feeling of fullness.

Read More

Have the odd unhealthy snack

In a recent study, people who ate 1.4 ounces of dark chocolate every day for two weeks had lower levels of the stress hormones cortisol and catecholamines, the “fight or flight” hormones released by the adrenal glands when you’re wigged out. How or why chocolate affects stress levels is not fully understood, but researchers say cocoa is rich in many biochemically active compounds -- like theobromine, which affects the nervous system. Be sure you’re getting the authentic dark stuff by choosing a bar with at least 70 percent cacao.

Read More

Got that? If you want something to keep in your bag or at your desk, try these healthy snacks:

oat cakes
an apple or a banana with a few nuts or handful of seeds
a bag of unsalted raw almonds or some unsalted raw cashews
a bag of mixed raw pumpkin, sesame and sunflower seeds
an unsweetened oat flapjack.

Still hungry? Check out our Easy Meals for Runners.

Make sure you're packing your food with nutrients: Five Superfoods for Runners.

Blog Post: Easy Meal Recipes for Runners

The Running Bug — Tue, 24 Jan 2012 13:54:00 GMT

10 Staples For Quick and Healthy Meals in No Time

Are you running to lose weight? Join our Running for Weight Loss Challenge.

For more information about runners' nutrition needs, check out our Food & Weight Loss for Runners section.

1. Frozen vegetables: Frozen vegetables can contain more vitamins and minerals than fresh as they are frozen quickly after harvesting. They’re great for adding to pasta sauces. Combine with a little tomato sauce, add a can of tuna and use to top a plate of wholewheat pasta. Sprinkle with a little parmesan. Try alternatives to wheat pasta such as corn or spelt.

2. Thai green curry paste & a can of coconut milk: Stir-fry an onion or a finely sliced green pepper in 1tbsp of olive oil for a couple of minutes. Cut four chicken breasts into slices and add to the pan. Add 3tbsp of Thai green curry paste and cook for one minute, stirring. Add a 400g can of coconut milk and simmer gently for 15 minutes. Meanwhile cook some rice – easy cook, brown is a healthy option. Finish with a little chopped coriander or parsley and top with a few chopped cashews.

3. Frozen prawns: Defrost in small amounts for speed or take from the freezer and leave in the fridge before going to work in the morning. Add a little natural yoghurt or low-fat mayonnaise and tomato sauce for a tasty sandwich, use in a curry (see above) or as a topping for a baked potato.

4. Box of free range eggs: It’s hard to beat eggs for a quick and easy supper. Scrambled, poached or boiled or served as an omelette with some added vegetables plus a side dish of colourful salad, and some fresh wholewheat or rye bread.

5. Continental touches: Olives add flavour to all kinds of sauces, whilst sun-dried tomatoes pep up a tomato sauce. Fresh chilli and garlic will also add more bite to your evening supper!

6. Individually wrapped and frozen chicken breasts: These can be defrosted one at a time, cubed or cut into strips and added to vegetable stir fries or curries. Serve with easy-cook brown rice or buckwheat noodles and a shake of Tamari wheat-free soya sauce for added flavour.

7. Tortilla wraps: Great bases for a quick, alternative sandwich. Spread with hummus, add some crunchy salad vegetables, a couple of slices of chicken or turkey or some mixed beans, a dash of Tabasco, roll and eat!!

8. Risotto rice: a simple risotto can be ready in 20 minutes. The following combinations work well:

Cooked chicken, peas, grated parmesan and a handful of fresh basil
Prawns, sun dried tomatoes and grated parmesan
A bag of fresh spinach, grated parmesan and a small knob of butter
Spicy sausage, diced red and green peppers and grated parmesan.

9. Herbs, Spices and Condiments: Keep the following in your cupboard or freezer and you’ll always be able to add instant flavour to your cooking: paprika, mixed herbs, chilli powder, chicken or vegetable stock cubes or bouillon, balsamic vinegar, virgin olive oil, low-fat mayonnaise, wholegrain mustard, minced garlic, sun dried tomatoes in oil, tomato puree, black bean sauce, Tamari sauce and curry paste.

10. Beans & Pulses: Cheap and easily available, beans (kidney, aduki, flageolet, mung, canellini, broad, haricot) and pulses such as lentils are high in protein and fibre and low in fat. Keep a few cans in your cupboard, open, rinse thoroughly and add to salads, soups and stir-fries. Use in place of meat in some of your favourite casseroles and oven dishes or as a topping for baked or sweet potatoes.

Tasty Toppings for Baked Potatoes

You can cook a potato in the microwave. Once it’s almost cooked, put it in a preheated oven for 10 minutes to finish it off. Rub a little olive oil into the skin for a crunchier texture and pierce all over before cooking. Eat with a large, colourful salad and one of the following ideas for toppings:

Low sugar baked beans and grated cheese
Mixed beans with vinaigrette dressing
Tuna, red onion and pepper: Finely chop some red onion and some red pepper and add a small can of tuna drained. Mix in a little natural yoghurt or low-fat mayonnaise and season with freshly ground black pepper.
Mushrooms cooked in a little natural yoghurt or cream
Prawns with natural yoghurt or low-fat mayonnaise: defrost a few frozen, cooked prawns, heat thoroughly and mix with a little natural yoghurt or low-fat mayonnaise and tomato puree. Grind over some black pepper and add a squeeze of lemon.
Curry: a great way to use up any leftovers
Home-made coleslaw: using a little onion, white cabbage, carrot and natural yoghurt or low-fat mayonnaise or vinaigrette dressing.

Things to do with Bread

A supper based on bread can be healthy and filling if you start by thinking about the type of bread you use. Wholegrain or wholewheat is a healthy choice with plenty of fibre and some protein. For a more interesting sandwich try tortilla wraps or bagels, ciabatta, foccacia, pitta, sourdough, rye, pumpernickel ……. or any other bread you fancy. Take a close look in your local supermarket or at the baker. Or, make your own.

Tasty Fillings or Toppings:

Hummus and freshly grated carrot: particularly tasty with warm ciabatta, foccacia or pitta.
Sun-dried tomato and mozzarella ciabatta: split a ciabatta roll, add a few slices of mozzarella on one half, top with some chopped sun-dried tomatoes, replace the other half of the bread and toast in a sandwich maker or under the grill for a few minutes, until the cheese is melted. Or toast open for a lighter meal.
Bean and hummus wrap: spread some hummus over a tortilla wrap, add some sweetcorn, kidney beans and chopped red pepper with a dash of tamari or tabasco sauce. Roll up, slice and enjoy.
Salmon and cream cheese bagel: Split and toast a bagel, spread a layer of low-fat cream cheese and top with some smoked salmon and a little paprika and lemon to finish.
Chicken and pesto pitta: a great way to use up any leftover chicken. Slice a wholewheat pitta in half and warm in a toaster. Open out each half to create pockets, spread with some green pesto. Fill with chopped chicken and shredded lettuce.

Quick Sauce Recipes for Fish, Meat, Pasta, Rice or Vegetables (Serve 2-3 people)

Tomato and Basil

Fry a chopped onion in a little olive oil, add 2 chopped garlic cloves and fry until softened
Pour in two cans of chopped tomatoes and stir. Cook for about 30 minutes. Roughly chop a handful of basil leaves and add most of them to the pan
Season with salt and pepper and sprinkle the remaining basil over the finished plates.

Salmon and Crème Fraiche

Fry a chopped red onion in olive oil, add a chopped garlic clove and fry for 1-2 minutes
Add four or five chopped, sun-dried tomatoes and a tub of light crème fraiche
Drain and remove any skin or bones from a small can of salmon and add this to the pan
Simmer gently for about 5 minutes
Serve with pasta spirals or tubes.

Easy Bolognese Sauce

Fry a chopped onion and a chopped celery stick in olive oil until softened
Add a finely chopped carrot
Add 500g of minced beef and cook until it has browned
Add a can of chopped tomatoes, half a can of water, a dash of red wine and a good pinch of dried thyme and oregano
Bring to a simmer, cover the pan and cook for about 30 minutes, until the sauce has reduced

Blog Post: Carbohydrate Loading for Runners: Spring Marathon Training Part 4

The Running Bug — Tue, 24 Jan 2012 12:10:00 GMT

In previous weeks we’ve looked at why carbohydrates are important for endurance runners, and considered how you can use sports nutrition guidelines to work out your personal daily carbohydrate requirements.

Click here to return to Nutrition and Hydration Guide for Marathon Runners and here for Daily Food Requirements for Runners

This week, we’re considering how to include sources of carbohydrates in your diet to create easy meals and snacks to help you meet your carbohydrate needs during marathon training.

Carbohydrates are a vital energy source for marathon runners and most people training for a marathon don't get enough. Glucose from carbohydrates is stored in limited amounts in your muscles and liver as glycogen and it is glycogen that governs the length and intensity of your running both in training and in competition. The more glycogen you have on board, the longer you can keep going at a higher level of performance, and avoid ‘hitting the wall’ as your carbohydrate reserves run low and your body burns more fat for energy.

The amount of carbohydrate-containing foods you eat can influence the amount of glycogen you store. Consuming carbohydrate before, during and after exercise provides blood glucose for energy and helps to maximize and speed up recovery and restore glycogen levels in time for your next training session or race.

Carbohydrates - what runners need to eat

First, include carbohydrates in every meal each day and then have regular snacks as an easy way to add more carbohydrate. The most useful sources of carbohydrate for runners are wholegrains from bread, rice, cereal and pasta, fruits and vegetables and some low-fat dairy foods.

Once you have an idea how many grams of carbohydrate you are aiming for each day (see article 3 – Daily Food Requirements for Runners), use food labels to get an idea of the total carbohydrate content of foods by serving. You can also also use the following information to help you learn more about the carbohydrate content of different foods:

Useful Sources of Carbohydrates for Runners

Bananas	Easy to eat and digest a large banana provides 31g of carbohydrate. After exercise, remember to have your banana with some protein (a few nuts, some seeds or some yoghurt) to promote muscle recovery and repair
Berries	Although not the most concentrated source of carbohydrate (at around 12-15g carbohydrate/100g), berries are rich in vitamins, minerals and phytonutrients needed for performance. Add a serving at breakfast, frozen is fine in winter.
Brown Rice	Low on the glcaemic index, 125g cooked rice contains some 20-30g of carbohydrate and provides fibre, vitamins and minerals. Visit www.glycemicindex.com for more information about the glycaemic index.
Energy Bars	Designed specifically for athletes, energy bars are a practical way to add carbohydrates to your diet. Look for brands made from fruits, nuts and wholegrains with minimal or no added sugar that provide around 40-45g of carbohydrate, 10g of protein, 3-5g of fat and 1g of fibre per serving.
Low-fat Natural Yoghurt	A small pot of yoghurt contains about 15g of easily available carbohydrate. Remember to look for a brand with no added sugar and just add your own fresh fruit to increase the carbohydrate content further.
Oat Porridge	Provides up to 30g of carbohydrate per 40g (raw weight) and is easy to eat and digest.
Sports Drinks	Can be used immediately before, during and after training or races to provide carbohydrates, electrolytes and protein depending on the product. we'll be dedicating the whole of article 8 to the issue of hydration.
Wholegrain Bread	One slice of wholegrain bread provides some 15g of carbohydrates along with the fibre, vitamins and minerals that are often lost when bread if refined. Wholegrain breads are also lower on the glycaemic index. Look for wholegrain or stoneground on the label.
Wholegrain Pasta	100g of whole-wheat spaghetti provides around 25g of carbohydrate. Eat with a source of protein such as fish, shellfish or mince beef, chicken or turkey for longer-lasting energy.

Approximate carbohydrate content of servings of various foods

Serving of a grain product, such as 125g cooked rice or 100g cooked pasta or one slice of wholegrain bread.	15-20g
Piece of fruit or 180ml (6 fl oz) cup fruit juice	15g
240ml (8 fl oz) cup of low fat milk or 150g yoghurt	15g
Serving of vegetables, such as 1 cup of leafy raw vegetables, 1/2 cup chopped vegetables, or 180ml (6 fl oz) vegetable juice	15g
100g dried beans or pulses e.g. lentils, chickpeas, kidney beans	15-20g
1/2 cup (75g) starchy vegetables e.g. peas, sweetcorn, dried beans e.g. lentils, chickpeas	6-8g

Approximate carbohydrate content of a range of snacks and drinks

2 slices of wholegrain toast with 2 tablespoons of jam	60g
2 oz (50g) wholegrain cereal with semi-skimmed milk plus a medium banana	50g
2 slices of wholegrain bread with on banana (as a sandwich)	50g
3 oz (75g) dried fruit such as raisins	50g
21/2 oz (65g) wholegrain flake cereal	50g
4 ricecakes plus a large banana	50g
8 oz (200g) baked potato	50g
6 wholegrain crispbread plus 1 tbs jam/honey or marmalade or 2 tbs pure fruit spread	50g
3 oz (75g) plain or milk chocolate	50g
250 ml of 20% maltodextrin drink (made with 200g of maltodextrin in 1l water	50g
Medium bagel	40g
Wholegrain cereal bar	30g
40g (raw weight) oat porridge	30g
500 ml of sports drink (6-8% carbohydrate)	30g
Small pot of yoghurt	15g
180 ml (6 fl oz) fruit juice	15g

After Training

Muscle and liver glycogen stores are depleted after an intensive marathon training session and so you need to replace them as quickly as possible to have energy for your next training session. To do this efficiently, eat approximately 1 gram of carbohydrate per kg of your bodyweight within the first 30-60 minutes after your marathon training.

Useful snacks could include:

Wholegrain toast or crumpets with jam or honey and a milk shake
Baked beans on wholegrain toast
Bowl of wholegrain cereal with semi-skimmed milk and a banana
Bowl of fruit salad with low-fat natural yoghurt
Sandwich with wholegrain bread, low-fat spread filled with chicken, lean ham, tuna, soft cheese or nut butter
Pasta or rice with tomato or vegetable sauce and a little chicken or fish
Sports drink or energy bar
Thick vegetable soup with a wholegrain roll. Add some beans or lentils, peas or sweetcorn

Or make up your own favourite using the table above.

Conversion

Many sources of information on the nutritional content of foods, list quantities in a range of measures e.g. cups, metric or imperial. In this article, conversions are approximate. You can find a useful tables to convert quantities at:

http://www.recipes4us.co.uk/us_cups_to_weight.htm or

http://www.deliaonline.com/conversion-tables.html

It can also be helpful to have a set of measuring cups and spoons, and a measuring jug marked with different quantities, to help you get used to portion sizes. As a rule of thumb one American cup is approximately equal to 8 fl oz (UK) by volume.

Actions for this week

Each day this week take one of the following seven steps to include more carbohydrates in your diet:

Start the day with whole grains. Try a hot cereal, like porridge oats, or a cold cereal where wholegrains are the first ingredient on the label.
Use whole grain breads for lunch or snacks. Look for bread that list whole wheat, whole rye, or another whole, or stoneground, grain as the first ingredient.
For dinner, try brown rice, bulghur, wholewheat, spelt or kamut pasta or grains, oats, quinoa, barley, millet, or buckwheat. All of these grains can be used like rice or can be found as pasta.
Replace any fruit juice with whole fruit to increase your fibre intake and reduce your intake of fruit sugar.
Check that you are including a source of protein – meat, fish, low-fat dairy products, eggs, beans, pulses, nuts and seeds with each meal and snack to slow down the release of glucose and provide amino acids for recovery and repair.
Think of beans and pulses – they are an excellent source of slowly digested carbohydrates as well as a great source of protein. 4-5 tablespoons makes a great serving.
And if you haven’t yet calculated your daily carbohydrate requirements, look back at Daily Food Requirements for Runners

Easy meals and snacks

To help you further with putting this advice into practice click here for Easy Meals for Busy Runners.

And if you need more help to build your personal nutrition plan, email Jane Nodder at info@nutriworks.co.uk for details of individual nutrition coaching services for runners.

About Jane Nodder and Nutriworks

For more information about running and nutrition coaching services from Nutriworks, visit www.nutriworks.co.uk or contact Jane directly on 07850 705848 or email info@nutriworks.co.uk.

Blog Post: Start Running, 31 Tips for Runners, Tips 21-25

The Running Bug — Mon, 23 Jan 2012 15:54:00 GMT

Tip 21: Run for the London Marathon's official charity, TEAM PB:

Prostate and breast cancer are the most common cancers in men and women in the UK. So the chances are all of us know someone who’s been affected by these life threatening diseases. Team PB is raising money to provide expert information and support from day one - from the devastating moment of diagnosis, throughout treatment and beyond. It’s a great opportunity for couples to run together to support both cancers. For other charities offering places, check out our charities directory page.

Tip 22: Book a Holiday and Take in a Marathon:

What better way to visit a city than take in a marathon? Ideally, plan your trip so you arrive Saturday lunchtime, and have a couple of days free for sightseeing after the event. It’s a great way to see a city (you’ll cover 26.2 miles on the big day) and meet new people. Check out some of our favourite big city races here at The World's Favourite Marathons.

Tip 23: Take a Daily Supplement:

As well as doing lots of running, taking a daily supplement of Vitamin D and Calcium can help you shift the fat around your middle according to a new study by Coca-Cola and Massachusetts General Hospital, published in the American Journal of Clinical Nutrition. A group of 171 obese adults tested the drink and a regular juice. Those taking the Vitamin D/oj combo were found to lose an average of 12.7cm2 visceral adipose tissue compared to 1.3cm2 in those taking the control juice.

Tip 24: Join a Club for Speed!:

Tuesday is traditionally speed and interval training night at running clubs across the country. This shouldn't put you off! To see why you should include speed work into your training see Speed, Interval and Fartlek Training Explained. And if you need some help and encouragement (and healthy competition to make you run a bit faster) then have a look at the Benefits of Joining a Running Club

Tip 25: Test Yourself for Optimum Health:

York Test Drink and Food testing can uncover hidden intolerances that might be hindering your running. "Symptoms are subtle," says Dr Hilary Jones, consultant to York Test Laboratories. "You might feel less than 100 percent, bloated and just a bit under par," he explains. Bug writer, Fiona Bugler, discovered she was intolerant to cow's milk and shed five pounds a month after cutting out her nightly hot chocolate. The Drink Scan test costs £200 and checks for 95 ingredients. Find out more at www.yorktest.com.

Check out our Gluten-free Sports Diets: Winning Without Wheat article

MISSED A TIP? Start Running, 31 Tips for Runners, Tips 1-5 here.

Tip 26: Start Running Tips 26-31 Here

Are you planning to lose weight in January? We can help! Join The Running Bug's Weight Loss through Running Challenge and start losing weight today!

Blog Post: Marathon Training Guide

The Running Bug — Fri, 20 Jan 2012 15:30:00 GMT

If you're training for a marathon, especially if it's your first, you need to plan your training carefully. Unlike training for shorter distances, unless you're a very experienced runner, completing a marathon is a huge effort, both physically and mentally.

The better prepared you are, the better you will perform on the day. It sounds simple, but the amount of training required to condition the body for a marathon is a major challenge. It's easy to become demotivated and struggle with the time and effort required.

In order to avoid the pitfalls of marathon training, we've got the best advice from marathon runners, personal trainers, nutritionists and mental coaches to help you through the process.

Marathon Training Advice

Marathon Training Plans

A marathon training plan is the first thing that you need to decide on once you've signed up for a marathon. Marathon training involves a variety of training techniques, including tempo pace sessions, long runs, hill work and strength training. These are designed to condition your body to cope with he rigours or running 26.2 miles. Find marathon training plans here.

Cross Training for Marathon Runners

"Don't just run to get fit, get fit to run," is the advice of personal trainer Matt Roberts. Your core muscles are an essential part of your running weapons, so while putting the miles in is central to any running training plan, your speed and endurance will improve if you add core and leg strengthening sessions twice a week. See our Essential Marathon Cross Training Techniques to find out the best cross training techniques for marathon runners.

Fuel your Body for Marathon Training

When you're training for a marathon, you will be burning a lot of calories and depleting your body's resources, so it's essential that you refuel correctly. The Running Bug will be publishing new Marathon Training Nutrition Plan features every week until April, so be sure to check our Food & Weight Loss for Runners section every Tuesday. If you're struggling with what to eat during your marathon training, see our Daily Food Plan for Marathon Runners advice.

Think you know everything about food, nutrition and how it affects your running? Prove it! Take our Big Marathon Quiz here.

Improve Your Running Technique

If you Improve your Stride Length and Frequency, you will be able to run faster and improve your race time. See How to Run Faster here.

Find a Running Partner

Running alone can be an enjoyable experience, but when you're training for a marathon the long hours, especially when you're tired or the weather is bad, can begin to wear you down. By finding a running partner with the same goals you can motivate each other and make sure you don't slip from your schedule. Find a Running Partner here.

Short on Time?

If you're struggling to make time for your marathon training, then make sure you don't slip behind your schedule by following our three day a week marathon training advice.

Don't Forget to Taper

As the marathon nears, it's important that you taper your training so that your body is fresh and fully ready to race come the big day. In the two weeks leading up to a race you should be scaling back your training. Read about Tapering Your Running Training for more information.

26.2 Last-Minute Marathon Tips

You've done all the training, you've looked after yourself and you're ready for the big day. Before the big race, consult our Last-Minute Marathon Tips!

Blog Post: The Big Marathon Nutrition Quiz

The Running Bug — Thu, 19 Jan 2012 13:40:00 GMT

Do you think you know everything there is to know about nutrition for marathon runners? Here's your chance to prove it! Jane Nodder, nutrition lecturer and clinic tutor, has devised ten questions that will test whether you know what it takes to be a marathon runner.

Simply read the question and choose your answer from one of the four options. The answer will be revealed on the following page, just click the link at the bottom of the page to be taken to the answer and to read the next question.

If you're training for a marathon then knowing the answers to these questions will be a big help during your training and come race day. Even if you're not training for a marathon, these questions will reveal how much you know about eating and exercising in a healthy way.

For each correct answer give yourself 3 points. Keep track of your score and at the end of the quiz we'll let you knowhow you've done and suggest what you should do to improve.

Good luck!

Question 1: Which of the following systems supplies most of the energy for marathon running?

a) Phospocreatine system
b) Oxidative or Aerobic system
c) Anaerobic System
d) Glycolytic or Lactic Acid system

Reveal the answer and go to question 2.

Blog Post: 4 Essential Marathon Cross Training Techniques

The Running Bug — Thu, 19 Jan 2012 11:59:00 GMT

For those planning to do a marathon or half marathon for the first time or wanting to improve on a personal best, structured training is essential. To help you become a better and more complete athlete, celebrity personal trainer, Ricardo Macedo, founder of R-Fitness, has devised a targeted programme of resistance training.

Training for a marathon is very challenging. You will need to train for at least two three months prior to the marathon to build up your pace and stamina. Don't have a plan yet? Find Marathon Training Schedules here. Designed to be used in tandem with your running training programme, the R-Fitness regime has been developed to improve balance and co-ordination and help to build muscle strength in the legs and core. This series of special exercises can be done either indoors or outside to improve your running:-

Walking Lunges: working glutes, hamstrings and quads.

Stand upright, feet together, hold two light dumbbells by your sides (palms facing in)
Take a controlled step forward with your left leg
Lower hips towards the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down towards the floor
Push off the floor with your right foot and bring it forward to starting position. This completes one rep
Step forward and repeat with the right leg
Do 3 sets of 20 reps

Squat Jumps: working hamstring, quads, glutes and calfs

Place your feet hip-width apart and lower into a squat
Using the momentum bring your arms up
Jump up off the ground
Land smoothly and lightly as you can
Do 3 sets of 20 reps

[View:http://www.youtube.com/watch?v=LjY25jL_avs]

Rico’s Crunches: working core and hip-flexors

Lie on your back, pressing your lower back against to the floor avoiding arching
Start with your legs replicating the cycling movements building up a good rhythm
Place your hands behind your head
Inhale and raise your torso while continuing the cycling movements
Exhale and return your shoulder to the ground. Keep your legs moving in rhythm
Do 3 sets of 20 reps

Plank Stabilisation: working the shoulders with main focus on core

Raise body in the ‘press-up’ position, supported on elbows and feet
Feet should be hip-width apart and elbows shoulder-width apart and in line with upper chest
Maintain neutral spine; engage abdominal stabilisation, pulling your navel towards your spine
Do not arch your back, breathe in a relaxed manner
Hold as long as you can...anything between 45 seconds to 2 minutes

For more information, expert fitness tips, quotes or to arrange a personal training session at R-Fitness please contact Sally Keeble sally@mercerkeeblepr.com or call 07721 594 286

62 Pembroke Road,Kensington, London, W8 6NX

www.r-fitness.co.uk

Blog Post: Marathon Training Daily Meal Planner

The Running Bug — Tue, 17 Jan 2012 14:14:00 GMT

If you're training for a marathon, then what you eat is an essential part of your training. Marathon runners in training need to make sure that they are getting the right nutrients and the right amount of fuel to allow the body to recover and rebuild efficiently.

Below is a sample menu plan for marathon runners to give you ideas for what you should be eating throughout the week. This menu is part of our 16-part Marathon Training Diet Plan.

To understand why we've chosen the options below for a marathon training diet, read our article on Daily Food Requirements for Marathon Runners.

Sample Menu Plan

Breakfast (choose one of the below):

wholegrain cereal e.g. oat flakes with some ground seeds and fresh fruit with milk or natural yoghurt. Provides complex carbohydrate and protein
oat-based cereal e.g. homemade muesli with no dried fruit. Combine 2 or 3 flakes e.g. oats, barley, rye, rice flakes with 2-4 chopped nuts or a dessertspoon of mixed seeds (include flax/linseeds which are great for helping with constipation – 2 teaspoons of flaxseeds is fine). Add fresh fruit e.g. plums, pears, kiwi or banana and live natural yoghurt or soya or alternative milk. This type of breakfast will keep you going and release sugars slowly.
boiled egg with wholegrain or rye bread, crispbread or oatcakes plus fresh fruit as above
rye bread or wholegrain/wholemeal bread and some sugar-free fruit spread or nut butter. Small pot of live yoghurt, fresh fruit as above
fresh fruit salad (pineapple, pears, berries, kiwi, plums, apples) with live low-fat yoghurt and nuts/seeds.

Lunch:

a large salad with 4-5 different salad vegetables and green leaves
plus a portion of protein (e.g. fish, chicken, egg, beans and lentils, tofu, hummus, feta or cottage cheese supplying 20g protein)
plus brown rice or wheat-free pasta (Spelt) or 3-4 small boiled potatoes chopped.
and a little fat free dressing or a small amount of olive oil and lemon juice.

Or:

a sandwich made from rye, pumpernickel or wholegrain bread and eaten ‘open’ (e.g. one slice of bread)
top with hummus or tahini
add protein such as fish, chicken, egg, beans and lentils, tofu, hummus, feta or cottage cheese
add plenty of salad vegetables.

Or:

chunky vegetable soup
plus some oatcakes, wholegrain, rye or pumpernickel bread
plus some feta or cottage cheese or some beans added to the soup for a useful source of protein.

Dinner:

Base around:

all kinds of vegetables
plus a serving of carbohydrates e.g. brown rice, millet, couscous and other grains, wholewheat pasta or boiled potatoes in their jackets or a jacket potato
plus some protein food (fish, chicken, eggs, beans, lentils etc).
use simple sauces e.g. tomato, soy sauce etc
for dessert: choose from fruit either fresh, poached or stewed with natural live yoghurt or nuts and seeds.

Snacks: mid-morning and mid-afternoon snack options

couple of pieces of fruit with a few almonds
oatcakes with a carrot or some hummus
fresh fruit (not bananas or grapes) plus soy or low-fat yoghurt
sugar free, low fat yoghurt with dessertspoon of seeds
low fat cottage cheese and raw vegetables
couple of oatcakes with cottage cheese and piece fruit
piece of fruit with 10-12 almonds or 5-6 brazils or a dessertspoon of mixed seeds
piece of fruit with a handful of nuts or seeds
vegetable crudités with hummus
oatcakes or rice cakes with hummus, lentil pate, or nut spread
low-fat yoghurt with an apple or pear
oat biscuit/rice cake with sugar-free jam or nut butter/ tahini (sesame paste)
small piece plain organic chocolate or sugar-free cereal bar (not but too often!)

Hungry for more information? Then check out these features:

5 Top Foods to Boost Your Winter Running

5 Superfoods for runners

Nutrition Guide for Runners

Blog Post: Daily Food Requirements for Runners: Spring Marathon Training Diet Plan Part 3

The Running Bug — Tue, 17 Jan 2012 12:45:00 GMT

As part of our guide to preparing for a Spring marathon, here we look at the daily food requirements for marathon runners. Missed previous weeks' advice? Click here to go to the Spring Marathon Training Diet Plans Part 1.

Last week’s article looked at guidelines for nutrition and hydration for endurance runners and some possible approaches for monitoring food and drink intake in the early stages of marathon training.

This week Jane Nodder discusses how to calculate your personal nutrition needs to start putting an individualised nutrition plan together.

Jump to section:

Defining Daily Energy Requirements

Carboydrate Requirements

Protein Requirements

Essential Fatty Acid Requirements

Daily Food Plan

Portion Sizes Guide

What You Can Do This Week

Defining daily energy requirements

You do not necessarily need to identify your energy requirements on a daily basis, as you’ll probably meet these just by responding to your hunger! However, some of you may wish to calculate your approximate daily energy/calorie requirement for supporting your running training, and if so, here are three steps to follow to work this out.

Step 1: calculate your Basal Metabolic Rate (BMR). The easiest way to do this is using an on-line calculator e.g. BMI Calculator

Step 2: allow for the energy requirements of everyday living by applying a Physical Activity Multiplier (PAM) to your BMR. Again there are a number of different PAM tables. The following is taken from the National Health and Medical Research Council, Recommended dietary intakes for use in Australia. Part 4 Appendix II at www.nhmrc.gov.au.

Physical Activity Multipliers (PAM)

Activity Level	Men	Women
Bed Rest	1.2	1.2
Very Sedentary	1.3	1.3
Sedentary/Maintenance	1.4	1.4
Light	1.5	1.5
Light-Moderate	1.7	1.6
Moderate	1.8	1.7
Heavy	2.1	1.8
Very Heavy	2.3	2.0

Step 3: determine the energy cost of your running by multiplying distance covered (kilometres) to your body weight (kilograms) multiplied by a factor of 1.036.

Example:

Energy expenditure for a female runner aged 40, weighing 60kg, height 5’5” with a moderately active lifestyle

BMR: 1347 kcal PAM = 1.7

Energy expenditure excluding running: 1347 (BMR) x 1.7 (PAM) = 2290 kcal

Energy needs for running 10k: 60 (weight in kg) x 10 (distance in kilometres) x 1.036 (multiplier) = 622

Total energy expenditure including running: 2290 (kcal) + 622 (kcal) = 2912

Once you’ve used this calculation to establish your energy needs for the running week, you can get a daily average by simply dividing the weekly figure by seven. But do remember, regardless of the method you use to calculate energy expenditure, all values are only estimates and are affected by the accuracy of recording activity, any databases used to calculate expenditure and any other calculations made.

Tracking your energy intake

In terms of tracking energy intake there are a number of on-line tools and phone apps that can be useful e.g. www.nutracheck.co.uk. However, for overall guidance it is probably better to rely on your hunger and energy levels and the portion information (see below) to determine how much to eat on a daily basis.

Carbohydrate requirements

Even if you don’t calculate your overall energy requirements, it probably is important to work out, and try to meet, your carbohydrate requirements. Last week we saw that the carbohydrate requirements for endurance athletes are:

Level of Intake	Type of Training
5-7 grams per kilogram of bodyweight, per day	General training needs (<1hr of exercise of low intensity)
7-10 grams per kilogram of bodyweight, per day	Endurance training (1-3hr of moderate to high intensity exercise)

These figures can be broken down further as follows:

Estimated Carbohydrate Requirements

Hours of Running	Carbohydrate needs: grams per kilogram of bodyweight, per day
3-5 per week	4-5g
5-7 per week	5-6g
1-2 hours per day	6-7g
2-4 hours per day	7-8g
4+ hours per day	8-10g

You can use this information to calculate your own carbohydrate requirements using your marathon training plan to calculate the number of hours of running you are doing per day or per week and the chart above.

Later in this article, we’ll look at how to put an overall menu plan containing carbohydrates together and next week we’ll consider particular foods to include to meet your specific carbohydrate requirements.

Protein requirements

Guidelines for daily protein intake for endurance athletes range from 1.2 to 1.7 grams per kilogram of bodyweight, per day (g/kg BW/day) for those who eat meat, fish and dairy products, and 1.3 to 1.8g/kg BW/day for vegetarian athletes. Many runners probably do eat enough protein for their needs, although again it is worth calculating your individual requirements particularly if your energy or carbohydrate intake are low.

An easy way to manage your protein intake is to aim for 20g of protein at lunch and dinner and to include some protein foods at breakfast and with your mid-morning and mid-afternoon snacks.

Essential fatty acids (EFAs)

We need to obtain the parent omega 3 and omega 6 EFAs from our daily diet as they cannot be made in the body. In order to get sufficient EFAs in your diet, be sure to eat:

Two portions of oily fish (salmon, fresh tuna, herring, anchovy, mackerel, sardines) per week (limit fresh tuna to one portion per week due to possible high pollution levels and check Government guidelines at www.food.gov.uk or www.nhs.uk types if you are pregnant, trying to get pregnant or breastfeeding) plus
1-2 dessertspoons of mixed seeds (e.g. pumpkin, sunflower, sesame, linseed/flaxseed) per day. Either eat whole or grind in a coffee grinder and sprinkle on vegetables, soups, salads, cereals. Keep in the fridge for 2-3 days.
or 1-2 tbs of seed oil per day e.g. flaxseed, pumpkin or walnut oil and
6-8 brazils, pecans or walnuts per day or 12-15 almonds.

Runners who don’t eat oily fish may need to pay particular attention to including daily sources of the omega-3 fatty acid docosahexanoic acid (DHA) in their diet by considering a supplement. We’ll look at this in more detail in week 9.

Daily food plan

As a guide, the following checklist will be useful for putting your daily food plan together. For more detailed information about what to eat at breakfast, lunch, dinner and as a snack, see our Daily Meal Planner for Marathon Runners. On a daily basis, you should aim to include:

5 portions of fruits and vegetables: 2 fresh fruit portions; one portion of salad or raw vegetables and two portions of cooked vegetables
4 portions of grains/cereals: 2 portions of bread, 2 portions of complex carbohydrate such e.g. rice, quinoa, buckwheat, millet, corn, wheat, spelt, kamut
3 portions of dairy or alternative products: cheese, yoghurt, cow’s, goat’s, sheep’s milk, oat, rice, nut milk, soy milk
2 portions of poultry, meat, fish. eggs or vegetarian equivalent: chicken, turkey, beef, pork, lamb, tofu, beans
Daily serving of EFAs: from oily fish, nuts and seeds and their oils (see above)
Fluids – 1.5-2 litres total fluids (including tea, coffee, water, milk, juice etc) per day plus 0.5 litre per hour of training (maximum) should be sufficient for your training period. Do not take on too much fluid. We’ll look at the topic of hydration in more depth in week 8).

Portion sizes*

For simple portion management, it’s a good idea to divide your plate into four quarters of 25% and organise it as follows:

50% vegetables. Include a large bowl of mixed salad items once per day
25% protein portion – meat, poultry, fish, beans etc. Portion: size and depth of the palm of your hand, or size and depth of a pack of playing cards, or four-five tablespoons of beans or pulses
25% carbohydrates e.g. brown rice, millet, quinoa, spelt, buckwheat, barley or other grains, wholewheat or alternative pastas (50g dried weight), 3-4 small boiled potatoes in their jackets, medium-large sweet or baked potato, root vegetables such as swede, carrots, parsnips, turnips, sweet corn, peas.
Plus your daily portion of essential fatty acids (see above).

*Men should generally eat portions from the upper end of the given range or increase the standard portion by about 25%.

What can I do this week

Over the next three weeks we’ll consider each macronutrient in turn to identify good sources and easy meals and snacks to add to your diet. So if you’ve not already started recording your personal food and drink intake you could start this week.
If you are already keeping a diary, you can start to check it against the overall guidelines and portion sizes discussed above. It’s also a good idea to focus on including more variety in your diet as it’s easy to eat the same foods most weeks especially when you’re really busy. Including a wide range of foods in your diet can help ensure you get all the vitamins, minerals and phytochemicals that you need to keep healthy and train well. Some ideas for increasing variety include:
Count the number of different foods you have recorded in your diary and look to increase this by one new food every week or every three days
Add one new recipe a month to your repertoire – collect your recipes in a new folder so that they’re always to hand. There are lots of good sources of recipes on-line including the websites of all the major supermarkets and TV food programmes
Visit a new section of your local supermarket each week and buy something you wouldn’t usually consider to ring the changes.
Calculate your personal requirements for carbohydrate and protein using the guidelines given above.
And finally, make sure that you are including a daily source of essential fatty acids again by using the guidelines above.

Next week

Next week’s topic is From Guidelines to Your Plate!

About Jane Nodder and Nutriworks

For more information about running and nutrition coaching services from Nutriworks, including details of an introductory seminar ‘Nutrition for Marathon Runners’ on 18 February 2012, visit www.nutriworks.co.uk or contact Jane directly on 07850 705848 or email info@nutriworks.co.uk