The Wise Runner

RUNNING and NEWS are my addictions. I am an informed runner trying to become: THE WISE RUNNER.

[arthidalgo-blog]

Selecting The Best Pair Of Running Shoes

Going Minimal

Gait Analysis

Whether you’re an Olympic athlete or a periodic pavement pounder, happy feet can make all the difference.

Selecting The best Pair Of Running Shoes

For runners, selecting running shoes is akin to purchasing a house or a car; you’re going to spend a lot of time in them, so you want something you really like. In addition to a comfortable ride, shoes can play a major role in keeping you running strong.

“Without a doubt, plantar fasciitis, shin splints and other issues can be helped by the right shoe,” said Robert Smith, owner of Robert’s Running and Walking Shop in Huntington, W.Va.

As you set out to find the best shoes for the job, you should first consider the shape of your feet. “Looking at a runner’s foot leads us to what type of shoe they should be in,” explained Smith. The three main foot types are flat, neutral and high arches. Flat feet tend to have fallen arches, making them flexible and prone to overpronation, an inward rolling motion. Neutral feet are the most biomechanically sound variety, putting them somewhere in the middle. High-arched feet are essentially the polar opposite of flat feet. When the arches are particularly defined, the feet end up being rigid, leading to supination, or landing on the outside edges of the feet.

RELATED: Top-5 Shoe Buying Tips For Runners

As a result of the variety of foot shapes, shoe companies have developed models to accommodate runners of all strides. In the selection process, be sure to align your foot type with the proper shoe category. Flat-footed harriers tend to gravitate to a higher stability shoe, as they help prevent overpronation. Neutral runners can often run in many types of footwear, but most commonly go for a moderate stability shoe. Runners with high arches are best suited for a cushioned shoe, providing midsole padding with flexibility.

Once you are directed to the correct category, try on several pair. Most runners need to go up a half size from their street shoes, allowing for one-fourth to a half inch of wiggle room in the toebox. While you want to be able to move your toes around, be sure your heel is snug and secure, avoiding any unnecessary slippage.

In the end, most runners know when they have found the ideal shoe. “Once you are in the right category, you should choose what feels best to you,” said Smith. It should literally feel like a part of your foot, working in concert with your natural foot shape and biomechanics. Whether you’re an Olympic athlete or a periodic pavement pounder, happy feet can make all the difference.

Going Minimal

With increased media attention on minimalist and barefoot-inspired footwear, many runners are left to wonder whether they should ditch their kicks. While minimalism isn’t for everyone, if you are interested in experimenting with a lesser shoe, it’s important to make the transition gradually.

“We suggest first wearing a ‘step-down’ shoe that is fairly minimal, but there is still something to the midsole,” said Robert Smith, owner of Robert’s Running and Walking Shop in Huntington, W. Va..

Runners shouldn’t go directly from a stability shoe to a minimal shoe, as the change is dramatic and may lead to injury. With minimal shoes, your bones, muscles, tendons and ligaments need time to strengthen and adjust to the new training stimulus. Even once you have fully transitioned to this type of footwear, most coaches advise against wearing them every run.

RELATED: A Shoe Guy’s Take On Barefoot Running And Minimalism

“We always tell our customers not to replace their everyday training shoes with a minimal shoe,” explained Smith.

Keep in mind that while proponents of the minimalist movement point to the fact that feet can be strengthened and gait improved through the use of such footwear, it certainly won’t work for every runner. As with any training, listen to your body and respond if it’s telling you to back off.

Gait Analysis

To find the right shoe, shoe sales staff often watch customers run on a treadmill or outside. “The visual analysis of a customer’s footstrike is an essential part of finding the right shoe,” explained Dan Schade of Fleet Feet in San Francisco. “The goal is to use a shoe to correct any overpronation, help with shock absorption and guidance for supinators or complement their foot strike if they have a neutral foot strike to begin with.” Schade distinguishes the Fleet Feet exam as a tool for shoe fitting and urges runners to seek the advice of sports medicine doctors or podiatrists for gait analysis that addresses injury- or form-related issues. “We work closely with podiatrists, physical therapists and sports chiropractors so we can refer our customers,” explained Schade.

This piece first appeared in the January 2012 issue of Competitormagazine. 

Source: http://running.competitor.com/2012/03/shoes-and-gear/running-101-how-to-select-the-best-pair-of-running-shoes_49598

[arthidalgo-blog]

By Liz Applegate Ph.D.

Image by Levi Brown

From the April 2012 issue of Runner's World 

Got a dozen on hand? As a runner, you should. Routinely eating eggs affords you amazing health benefits. Here are five reasons to crack one open. TO SLIM DOWN In a study, dieters who had eggs for breakfast achieved a 60 percent greater weight losscompared with those who began their day with a calorie-equivalent bagel. Researchers theorize the quality protein in whole eggs (13 percent of the Daily Value) helps control appetite. What's more, egg protein is easy for your body to absorb, which makes it a good muscle-repair food after a long run or tempo workout. TO PROTECT (YES, PROTECT) YOUR HEART Numerous studies have debunked the link between eggs and heart disease. In fact, research shows that eating several eggs a week results in cholesterol particles that are less likely to spell cardiac trouble. What's more, a unique protein found in egg yolks blocks platelets (the cells responsible for blood clots) from clumping together inside blood vessels, thereby minimizing heart-attack risk. TO FIGHT INFLAMMATION Whole eggs are one of the best sources of the nutrient choline (one large egg has 30 percent of your daily value, mostly in the yolk). Besides playing a key role in brain health, choline helps keep the body's circulatory system clear of compounds that would otherwise cause inflammation, which can lead to disorders ranging from muscle swelling after a hard workout to diabetes and Alzheimer's disease. TO MAINTAIN BONE STRENGTH Eggs are one of the few natural sources of bone-building vitamin D. One egg supplies 10 percent of the Daily Value. Brands like Eggland's Best have double that amount. TO KEEP YOUR VISION SHARP Yolks contain the pigment lutein, which helps prevent age-related macular degeneration (a leading form of blindness). And while spinach and other greens contain higher amounts of lutein, eggs provide a more absorbable form. Cracking the Truth Questions about eggs? Let us lay them to rest BROWN OR WHITE? Nutritionally speaking, they're the same. IS CAGE-FREE BETTER? For the hen maybe; for your health most likely not. OMEGA-3 EGGS—WORTH IT? Yes. One yolk equals one ounce of salmon. GO ORGANIC? The nutrition jury is still out, but it's an earth-wise choice. Fast Food Pre-and postrun egg dishes in 20 minutes or less 5 MINUTES: Breakfast Microwave two eggs, scrambled. Serve inside a warmed, blue-corn tortilla and top with crumbled queso cheese, cilantro, and salsa. 10 MINUTES: Egg-drop soup Bring 14-ounce can chicken soup, 1 Tbsp ginger-peanut sauce, and 2 cups bok choy to a simmer. Stir in 2 eggs, beaten. Top with peanuts and basil. 15 MINUTES: Egg salad Spread toast with mix of 1/4 cup minced scallions, 1 Tbsp parsley, 2 hard-boiled eggs, and 2 Tbsp yogurt dressing. Top with jack cheese; broil. 20 MINUTES: Skillet dinner Heat mix of 4 eggs, 2 Tbsp fresh herbs, and 3/4 cup greens until eggs are almost set. Add tomato slices. Cover; remove from heat; stand 2 minutes.

Source: http://www.runnersworld.com/article/1,7120,s6-242-300--14245-0,00.html

[arthidalgo-blog]

By Vic Brown  

Following these 10 injury-prevention commandments of endurance training will help keep you healthy and fit.

1. Rest and Recover

Include rest days in your training plan by taking a complete break from training both physically and mentally. Get off your feet, rest your mind, rest your body for the day. I recommend training no more than two weeks consecutively without resting. Novice and/or masters athletes may require "off" days more frequently. Recovery weeks, typically fewer hours spent exercising or less miles trained, should be included every third to fifth week. Recovery days, easy non-intense training, should follow hard training days.

2. Incorporate Recovery Techniques

There are a number of ways to incorporate recovery into your routine.Biofoam rollers and massage sticks help sore, achy or stiff muscles recover from exercise. Watching movies, spending time with family, reading, listening to music or socializing with friends can all be effective relaxation strategies that allow you to disassociate from physical exercise and reduce tension while developing positive mood states of happiness and calmness.

3. Sleep

Essential for physiological growth and repair, routinely physically active individuals are encouraged to aspire for eight to nine and a half hours of sleep each night. Cardiovascular performance can be compromised by up to 20 percent with sleep deprivation, which also reduces reaction time, the ability to process information and emotional stability. Naps are always icing on the cake.

4. Consume Post-Exercise Fuel

The goal of post-exercise nutrition is to restore muscle and liver glycogen stores, improve hydration, and repair muscle tissue. You should eat 15 to 30 minutes after exercise, preferably as soon as possible, when the muscles are most receptive to fuel. Muscle replenishment and tissue repair can be accelerated if you combine carbohydrates and protein together in a ratio of 4 to 1.

Weigh yourself before and after exhaustive exercise to determine how much water you lost. Stay hydrated by consuming at least 24 ounces per pound of body weight lost within six hours after exercise. Performance begins to decrease after only a two percent loss in body water. Include electrolytes to eliminate the risk of hyponatremia if engaging in activity for more than four hours.

5. Warm Up and Cool Down

A proper warmup is a key component to preparing the body for the demands of any training session or competition. Developing a pre-race warmup is unique to each individual. Performing a warmup will elevate heart rate and VO2, and increase blood flow to the connective tissue and local muscles to be trained. This in turn will raise muscle temperature and help decrease joint and muscle stiffness, therefore improving range of motion.

Warm-up periods of five to 15 minutes are recommended with the effects lasting up to 45 minutes. After 45 minutes of inactivity, re-warming may be needed. On the other side of the coin, the recovery process and preparation for the next day's training begins with a proper cool down. Low-intensity aerobic exercise, such as aquatic-based training, light jogging or cycling, are effective cooldown activities for clearing lactic acid and lessening the severity of muscle soreness.

6. Integrate Strength Training

Strength training is essential for preparing the body for the rigors of training and racing. It facilitates bone health and enhances injury resistance, including factors that contribute to overuse injuries. It can boost lactate tolerance and assist with delaying fatigue.

7. Use Proper Equipment

Correct equipment minimizes unwanted stress. A bike should fit you, not you fit the bike. Cycling posture and position is individualistic formaximizing aerodynamics, power, efficiency and comfort while minimizing injury potential and discomfort.

8. Follow the 10-Percent Rule

Increase annual training hours, or training volume, by ten percent or less. If you are training according to time, for example, and your triathlon program called for 15 hours of training this week, it's recommended training hours not exceed 16.5 hours the next week.

9. Interval Train

Proper interval training can improve VO2 and anaerobic threshold. Intervals allow your body to adapt to and eventually race at greater speeds.

10. Know That More is Always Better

Recovery allows your body to adapt to training loads. Conditioning should be specific to the event you are training for. Training volume can be defined as the combinations of how often you work out (frequency) and how long you train (duration).

Vic Brown is an associate strength and conditioning coach at Boston University and assistant coach for Boston Performance Coaching, a triathlon and endurance athlete coaching service. He can be reached at [email protected].

Source: http://www.active.com/fitness/Articles/How-to-Prevent-Injuries-in-Endurance-Training.htm?cmp=17-4-684

[arthidalgo-blog]

Most runners, whether they're training for a marathon or simply out to get some exercise, will stretch before they take off. It's a ritual that verges on the sacred, strongly connected to the intuitive sense that priming the muscles is a good way to avoid injuring them during the run to come.

But researchers at George Washington University and the USA Track and Field Association (USATF) report that stretching before a run does not appear to reduce injury at all. In fact, among the more than 2,700 runners in the study, ranging from recreational runners to competitive marathoners, all of whom ran at least 10 miles a week, the scientists found similar injury rates — of about 16% — over a three-month period among those who stretched before running and those who did not.

The idea behind stretching is to lengthen the muscle fibers to increase their function and hopefully enhance performance, helping runners maintain a faster pace or run for a longer period of time. A study of British recruits in the military found that a regular stretching routine before training reduced injury rates from 6% to 1%. But other recent studies among gymnasts, football players and wrestlers have questioned the practice, suggesting that stretching does not impact performance at all.

That's why Dr. Daniel Pereles, a runner himself, decided to look specifically at the role that stretching might play in running injuries. Most studies on the subject, including the British trial in the military, involved stretching routines that included much more than stretching running muscles; they also incorporated calisthenics and other exercises. Pereles wanted to know specifically whether stretching leg muscles — the quadriceps, hamstrings and calf muscles — would have an impact on injuries.

Through the USATF, Pereles was able to recruit enough runners of various levels to get an answer to his question. About half of the 2,729 volunteers were told to stretch their quads, hams and calf muscles for three to five minutes before running for however long they usually exercised. The remaining half were told to run without stretching.

While he found that stretching did not have any effect on injury rates among the two groups, he did find several factors that did seem to influence whether the runners hurt themselves. Heavier runners, as well as those who had recently suffered an injury, were more likely to harm themselves. Interestingly, Pereles also found that those who switched from a stretch to non-stretch or non-stretch to stretch routine for the study were more likely to get injured. Stretchers who were told not to stretch during the three-month study increased their risk of injury by 40%, while those who switched from not stretching to stretching increased their risk by 22%.

Pereles is still at a loss to explain that trend, although he suspects the change in routine accounts for most of the result. “It's completely confounding, but by switching routines, it somehow messed them up,” he says.

That's why his advice, as both researcher and runner, is to stick with what works for you. “If it feels good for you to stretch before you run, then continue if you have the time,” he says. “But if it doesn't feel good, and you like to run and then stretch, or not stretch at all, then that's fine too. I can't tell anyone there is conclusive evidence that stretching makes a difference in injuries or performance.”

He notes that professional athletes, who often spend as much time stretching and warming up as they do training, are combining stretching with other activities for a more dynamic warm-up. Most recreational runners, however, don't have the luxury of spending that much time exercising. Pereles himself admits to changing his running routine as well, and stretching only a little before a run. Part of the reason, he says, is because he doesn't have the time, and but part of the reason has to do with the science, which so far suggests that it doesn't seem to make a difference in injury rates.

Source: http://healthland.time.com/2011/02/18/skip-the-stretch-before-running-%E2%80%94-it-doesnt-prevent-injuries/

[arthidalgo-blog]

By Alex Hutchinson (@sweatscience) 

http://sweatscience.com/

I did a radio interview today with Angela Kokott on QR77 in Calgary, and one of the questions we discussed was the perennial claim that lifting weights is better than aerobic exercise for burning calories. It’s a claim that isn’t totally crazy — even the most recent American College of Sports Medicine position stand on weight loss reverses earlier stands by acknowledging the possibility that resistance training could contribute to weight loss by elevating resting metabolic rate, increasing fat oxidation, and making people more active generally. Here’s the funky flowchart they use to illustrate this process:

Still, the “evidence statement” endorsed by the position stand is: “Resistance training will not promote clinically significant weight loss.” In other words, it’s a nice theory, but the studies of actual people losing weight don’t back it up.

The reason I bring this up is that James Fell has a good article in the Los Angeles Times that tackles this topic — in particular, taking on the oft-repeated whopper that every pound of muscle burns an extra 50 calories a day. He turns to Claude Bouchard of Pennington Biomedical Research Center, who offers the following breakdown of resting metabolic rate (RMR):

"Brain function makes up close to 20% of RMR. Next is the heart, which is beating all the time and accounts for another 15-20%. The liver, which also functions at rest, contributes another 15-20%. Then you have the kidneys and lungs and other tissues, so what remains is muscle, contributing only 20-25% of total resting metabolism."

The punchline, according to Bouchard: a pound of muscle burns about six calories a day while a pound of fat burns two calories a day. Don’t get me wrong: strength training is great for many reasons, and I certainly encourage everyone (including, reluctantly, myself) to do some. But it’s not a miracle weight-loss technique.

Source: http://sweatscience.com/is-strength-training-really-better-than-cardio-for-weight-loss/

[mywaytohealthy-deactivated20120]

[arthidalgo-blog]

HOW TO USE DRUGS TO TREAT RUNNING INJURIES

By Laurel Leicht

From the September 2010 issue of Runner's World 

Running keeps you healthy. even active people sometimes need medications—and when you do, telling your doctor you're an athlete is key. "Exercise can affect how certain drugs work," says Lori Mosca, M.D., director of preventive cardiology at New York-Presbyterian Hospital. "And certain drugs affect how you feel while exercising." So before you pop a pill, do your homework.

ANTIHISTAMINES

Treat sneezing, itchy eyes, runny nose

WHY WORRY: Benadryl and Tavist can cause sluggishness and slow reaction times, says Marjorie L. Slankard, M.D., of Columbia University College of Physicians and Surgeons.

WHAT INSTEAD: Dr. Slankard recommends Claritin and Zyrtec (over-the-counter) and Clarinex and Allegra (prescription)—all have fewer side effects.

BETA-BLOCKERS

Treat high blood pressure, heart palpitations, migraines

WHY WORRY: Beta-blockers may cause fatigue. And because they lower heart rate, they can make it tough for your heart to perform at its peak, making even easy runs feel challenging. That's why Heather Gillespie, M.D., team physician for UCLA Athletics, says she'd never put a runner on beta-blockers.

WHAT INSTEAD: Opt for calcium-channel blockers, ACE inhibitors, and angiotension receptor blockers (ARBs).

FLUOROQUINOLONE ANTIBIOTICS

Treat bacterial infections

WHY WORRY: Research shows that taking antibiotics in this family (Cipro, Levaquin, Floxin, Noroxin) triples the risk of Achilles injuries. And your Achilles may be vulnerable for months after your prescription runs out.

WHAT INSTEAD: "If I have an active patient, I'll give them a different antibiotic, like penicillin," Dr. Gillespie says. NS

NSAIDS

Treat pain relief

WHY WORRY: Nonsteroidal anti-inflammatory drugs (Advil, Aleve, Naproxen) can impair kidney function when taken in excess before or during a run, especially if the user becomes dehydrated, says David Nieman, M.D., of the North Carolina Research Center and Appalachian State University. Dr. Nieman studied participants of the 100-mile Western States Endurance Run who used ibuprofen to manage discomfort. After the race, he measured participants' muscle soreness and found that the pill-poppers felt just as achy as those who hadn't medicated.

WHAT INSTEAD: If you need to pop something before you hit the road, you probably need a rest day. Running through pain could lead to injury. Postrun, Dr. Gillespie recommends acetaminophen (Tylenol), which has fewer side effects.

TRICYCLIC ANTIDEPRESSANTS

Treat depression

WHY WORRY: Tricyclics (Endep, Sinequan) cause increased heart rate, which can make you tire faster on a run. They can also cause lightheadedness and delay electrical conduction in the heart, which can lead to an irregular heartbeat.

WHAT INSTEAD: In some cases, regular exercise can be enough of a mood-booster to reduce reliance on these drugs. If not, selective serotonin reuptake inhibitors (Prozac, Paxil, Zoloft) have fewer side effects. "They still increase heart rate a bit," Dr. Gillespie says. "But they're better for active people."

Source: http://www.runnersworld.com/article/0,7120,s6-241-286-289-13617-0,00.html

[runxctf-deactivated20110831]

[workhard-getsexy-deactivated201]

[arthidalgo-blog]

Patience, persistence and perspiration make an unbeatable combination for success.

 Napoleon Hill

[arthidalgo-blog]

By Joe Battaglia, Universal Sports

NEW YORK -- When Mary Wittenberg arrived at the Broadway Ballroom of the Marriott Marquis in Times Square for the Sports Business Awards on Wednesday night, her initial feeling was one of honor.

The 2010 ING New York City Marathon was nominated for Sports Event of the Year, an achievement she felt was tremendous in and of itself.

Up against some real heavy-hitters, including the NBA All-Star Game, the NCAA Final Four, and the Winter X-Games, few in the New York Road Runners camp expected a victory.

Wittenberg, however, believed.

"Four years ago, when we hosted the Olympic Trials, I really felt, ‘Oh man, we should have been nominated,'" Wittenberg said. "The last few years, I kept thinking that's a big goal and we should be nominated, so when we were, we were thrilled. When we got here I thought, ‘When you look at 2010, so much came together in that year's marathon. I think we can win this thing.'"

If the marathon teaches anything, race in and race out, it's that anything is possible.

But even when New York Jets owner Woody Johnson pulled the card from the gray envelope and revealed that the New York City Marathon had won the award, it touched off a celebration among the NYRR staff that was equal parts elation and surprise.

More than any of that, the victory was historic.

For the first time at these awards, recognition was bestowed upon a participatory sport. In a room filled with hundreds of sports executives, agents, and marketers, seeing the likes of Edna Kiplagat and Shalane Flanagan trumping projected images of Blake Griffin jumping a car in the slam dunk contest, Mike Krzyzewski cutting down the nets after another national championship, and Shaun White grabbing big air in super-pipe carries enormous impact.

Do you think it was mere coincidence that Subway, a major sponsor of the New York City Marathon, also took home an award, beating out Papa John's, Phillips-Van Heusen and T-Mobile for Sports Sponsor of the Year?

"I think it's a really big statement," Wittenberg said. "I think this is the beginning of people in the sports business world understanding the power of participatory sports. It's a big deal, and this reflects our world where every day is about participation, whether it be social media or sports."

The victory was equally important for the running industry. Through cooperation with Mayor Mike Bloomberg's office, the marathon produced approximately $340 million in economic activity for the City and in excess of $30 million for charities in 2010.

While the overarching sport of track and field may be struggling for attention in the saturated American sports market and to shed the stigma of its historical link to doping, affirmation of the New York City Marathon is proof positive that there is still tremendous interest and value in the stories of perseverance at the core of distance running.

"Again, it's huge," Wittenberg said. "When you see Edna Kiplagat crossing the finish line or Shalane (Flanagan) going to the ground, those images are every bit as compelling as the images in any other sport. Anything we can do to help people know what a powerful and compelling and emotional sport this is, from the front of the pack to the back of the pack, that's what we want to do."

Perhaps the most compelling story presented during the 2010 race was that of Edison Peña, who showed the world how the sheer will and determination that enabled him to survive 69 days trapped in a copper mine 2,300 feet below the surface of the Atacama Desert near Copiapó, Chile could also carry the man to remarkable athletic achievement.

When Peña crossed the finish line in Central Park some 5 hours, 40 minutes, and 51 seconds after he started on the Verrazano Bridge, he became the most important marathoner of 2010 and provided a lasting image of the power of running.

"Edison Peña, that situation and his coming to New York and his representing all that we stand for, was a moment of a lifetime. We were so lucky to get to celebrate him and I certainly think it was good for the whole industry. I'm sure it was a decisive factor in tonight's award and got us that broader relevance."

The New York City Marathon's victory here took on an added element of significance. It should be noted that on a night when tennis pioneer and women's rights advocate Billy Jean King was present with the Lifetime Achievement Award, Wittenberg was the only female executive to accept one of the 15 awards.

"It's hugely gratifying," Wittenberg said. "It's a team effort at New York Road Runners through and through, and I'm so proud of our team because we're half women. I'm also proud to represent a sport that is half women. Tonight was really special because of what Billy Jean started. She inspired all of these women to be athletes and now women are involved in business and she's been every bit of a force in that way."

The bar of excellence, both for the New York City Marathon and for the running industry, has now been raised for 2011 and beyond. Wittenberg wouldn't want it any other way.

"As Billy Jean says, and how I say to our team all of the time, pressure is a privilege," she said, "So bring it on!"

[arthidalgo-blog]

@Saucony ProGrid Kinvara 2. Gotta have 'em!

Probably my next acquisition... 

A short video of them in the Runner's World 2011 Summer Shoe Guide: http://bcove.me/c1olmg0t

[arthidalgo-blog]

That is it. You wanted to help cancer patients and you chose to join Team for Life to support Lazarex Cancer Foundation by participating in an endurance event. And now the big day is approaching. What can you do in these last few days to ensure that you’re ready? You've spent the last few months diligently training your body and watching what you eat and drink. You are right because your food and drink intake strongly influences your performance, and now, a few days before your big day, it must be optimal. You may already have specific plans, but let’s review some nutrition Do’s and Don’ts.  Mistake # 1: Eating too much fiber  As a general rule, it is essential to consume enough dietary fiber to ensure the proper functioning of the bowel. But fibers are non-digestible food that increase intestinal transit and may cause digestive discomfort or bloating.  Therefore, you should reduce your fiber intake before a race by reducing your consumption of pulses (peas, lentils...), cruciferous (cabbage family...), oilseeds (almonds, walnuts...) and whole grains (brown bread, rye, wholemeal pasta...) and focusing on raw fruits and vegetables.  Mistake # 2: Changing your habits  Do not suddenly change your eating habits a few days before the event. Any specific diet for the pre-competition period must have been tested previously (in the context of competition preparation) to avoid any intestinal disorders or various intolerances.  Mistake No. 3: Stuffing yourself with starch  There is a widespread belief that one should eat large quantities of carbohydrates one or two days before an endurance event, especially during the traditional pasta party the night before.  Urban legend or truth?  Well, you read or heard that you needed to store up glycogen prior to running a marathon. However, excessive amounts of carbohydrates can cause intestinal fermentation with the proliferation of saccharolytic bacteria (which feeds on sugars). This intestinal dysbiosis can causes gas, bloating and even diarrhea and is also involved in the development of functional disorders, including some of inflammatory origin. So, if your diet in the days leading up to an endurance event must obviously be rich in carbohydrates, you must limit your daily intake to 4-5g of carbohydrate per lbs of body weight. It is useless to go beyond. These carbs will mostly come from your intake of foods with low glycemic index (cereals such as rice, semolina, pasta, and fruit ...). Healthy snacks also ensure an adequate intake of carbohydrates and thus avoid having too large portions of starches during the main meals. You should start this high-carbohydrate diet three days before the competition. Finally, the final dinner should be relatively frugal rather than gargantuan, to allow time for the digestive system to digest and store those carbs in the muscles and liver (glycogen) without causing nausea and other sensations of “heaviness” when you stand on the starting line.  Mistake No. 4: Not hydrating properly  Hydration is essential to ensure the daily maintenance of body density and prevent injuries especially at the tendon level, a frequent injury when running on asphalt. However, like for the carbs, it’s all about balance. Be careful to not fall into hyper-hydration. Drinking large quantities of water may indeed lead to true water intoxication by diluting the blood volume. For example, serum sodium, which is the concentration of sodium in the blood, decreases sharply following the ingestion of a large volume of water. During an endurance effort, this can even lead to the phenomenon of hyponatremia (i.e. when the concentration of sodium in the blood is too low).  The symptoms of hyponatremia may be mistaken for dehydration: apathy, nausea, headache, and cramps. If you also present signs of incoordination, confusion and other neurological disorders, consult a doctor and tell him about your fluid intake.  However, you need to increase your water consumption during the days leading up to the event to account for the increased amounts of carbohydrates ingested. Indeed, it is necessary to store 2.7 g water for 1 g of carbohydrate. Consider drinking different sort of waters to supply your body with all the elements essential to metabolism.  So we have reviewed the most common mistakes to avoid when preparing for a marathon, now let’s see what you should eat before and during the event: The nutritional preparation for a competition goes far beyond the simple dish of pasta the night before. An intense effort like running a marathon leads to severe functional demands on the body. So you need to ensure that your body functions at 100% of its potential. Having high reserves of glycogen is one aspect of it. The acid-base balance, the fight against free radicals and the prevention of intestinal disorders are also essential elements and should begin well before the eve of the competition. It's daily, throughout the season leading up to the event, that you should pay close attention to your diet.

Your nutrition during this last week should be divided into two periods (assuming that your marathon takes place on a Sunday):  - Monday through Thursday: eat mostly vegetables, legumes, nuts and fatty fish to fill up with omega 3, vitamins and fiber.  - Thursday to Saturday night: your daily intake should include 4 to 5 grams of carbohydrates and 0.5 to 0.75 grams of fat per lbs. of body weight. Each meal consists of a large portion (150 g) of cereals or equivalent (wheat, rice, buckwheat, quinoa, etc.), one or two fruits and / or a sweet dessert (two or three slices of spice bread, 150 g of soy dessert, etc.). Avoid cheese because they have a high acid content while dairy products like yogurt and white cheeses are neutral. In addition, you must completely eliminate dairy products in these final days of preparation if you have lactose intolerance causing intestinal problems (bloating, gas, diarrhea). You can use milk by substitute if needed. (Oat milk, rice, soy...)  What about the Scandinavian Dissociated Diet for athletes?  The Scandinavian Dissociated Diet (SDD) was born in Scandinavia in the 60s. The principle is simple: it is a way to work the overcompensation in order to raise the amount of stored sugar in the muscles just before a big competition. It's based on the dissociation of nutrients and it's made out of 2 steps, the first is a low carbohydrate period and the second is a high carbohydrate period.

Day 7 to Day 3 (the 7th day before the competition until the 3rd day): Training is long and intense in order to run out of your sugar stocks, while your diet is low in carbohydrates but rich in lipids and proteins. The objective is the gradual depletion of glycogen reserves (limited to 500 g). So you need to reduce the part of your carbohydrated food down to 10% (fat: 55% and proteins: 35%).

Day 3 to D-Day: Now it's time to fill up with carbohydrates (sugar). So you must increase the part of your carbohydrated food, up to 80% (fat: 8% and protein: 12%). And of course, the training must be reduced in order to save the sugar saturation. For many years, endurance athletes have strictly applied the SDD rules. Currently it is alleged to be too demanding mentally and cause digestive problems and risks of injury. However, some tests showed that this diet allows multiplying by 2 or 3 the amount of sugar contained in muscles.

In-flight refueling When done correctly, drink intake during the effort definitely improves performance. This external supply of water, electrolytes and carbohydrates can indeed delay the onset of fatigue by maintaining proper blood sugar levels. But to benefit fully from these beverages you should drink at regular intervals, every 15 minutes, in small quantities (150ml = 2 full sips) and the liquid should contain between 4 and 8% of carbohydrate for a total of 40 to 80 g of carbohydrate per hour. Following these practices will facilitate the passage of nutrients from the intestinal lumen into the blood compartment and prevent possible intestinal disorders.

"Repair" drinks Not only do sports drinks improve performance, but they also promote recovery and facilitate the repletion of carbohydrates reserves in the body (muscle and liver glycogen), which are greatly reduced after a long and intense exercise. The carbohydrate intake during exercise can also minimize muscle damage caused by exercise. The magnitude of muscle damage depends on the level of closely glycogen stored. The pursuit of physical activity with low reserves of carbohydrates increases the production and release of substances involved in the inflammatory process (cytokines, etc.).  Carbohydrates are obviously the essential nutrient for physical effort. They must be the main component of your effort food. But proteins should not be neglected, as they are key nutrients for enterocytes, immune defences and the anabolic factor. The protein concentration is directly linked to carbohydrate levels and environmental conditions. Don’t forget to use these drinks during your training so that your body is used to them when the time for the marathon arrives.

Last advice: slide an energy gel in your pocket. Swallow it with some water in the last 5 miles to get an extra boost to reach the finish line.

For more resources about cancer treatments and patients’ wellbeing, visit our website: www.teamforlifelcf.org

By Fabienne Der Hagopian Lazarex Senior Writer Paris, France

Source: http://www.lazarex.org/blog/article/nutrition-do-s-and-don-ts-when-preparing-for-a-marathon-or-any-endurance-event

[arthidalgo-blog]

New to running? Here are answers to common questions when you're just starting out:

How do I get started?

Start walking for a length of time that feels comfortable—anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle one to two minute running sessions into your walking. As time goes on, make the running sessions longer, until you're running for 30 minutes straight. For more running tips, visit our Web site at runnersworld.com and click on "Getting Started" on the left-hand side of the home page.

Is it normal to feel pain during running?

Some discomfort is normal as you add distance and intensity to your training. But real pain isn't normal. If some part of your body feels so bad that you have to run with a limp or otherwise alter your stride, you have a problem. Stop running immediately, and take a few days off. If you're not sure about the pain, try walking for a minute or two to see if the discomfort disappears.

Do I have to wear running shoes, or are sneakers fine?

Running doesn't require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike sneakers, running shoes are designed to help your foot strike the ground properly, reducing the amount of shock that travels up your leg. They're also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. Visit a specialty running store to find the right shoe for you.

What's the difference between running on a treadmill and running outdoors?

A treadmill "pulls" the ground underneath your feet, and you don't face any wind resistance, both of which make running somewhat easier. Many treadmills are padded, making them a good option if you're carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a 1 percent incline.

Where should I run?

You can run anywhere that's safe and enjoyable. The best running routes are scenic, well-lit, free of traffic, and well-populated. Think of running as a way to explore new territory. Use your watch to gauge your distance, and set out on a new adventure on each run. Ask other runners about the best local routes.

I always feel out of breath when I run. Is something wrong?

Yes, you're probably trying to run too fast. Relax. Slow down. One of the biggest mistakes beginners make is to run too fast. Concentrate on breathing from deep down in your belly, and if you have to, take walking breaks.

I often suffer from a side stitch when I run. Will these ever go away?

Side stitches are common among beginners because your abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don't eat any solid foods during the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.

Should I breathe through my nose or my mouth?

Both. It's normal and natural to breathe through your nose and mouth at the same time. Keep your mouth slightly open, and relax your jaw muscles.

Should I be doing anything in the gym to build my fitness?

Working on stretching and flexibility is always helpful, especially to prevent injuries. Men's Health Personal Trainer has a Weight Training for Runners program as well as experts who can answer any questions you may have.

Source: http://bit.ly/g7fgYw

[arthidalgo-blog]

Yes! We can make a better world!!!

[arthidalgo-blog]

by PATTI NEIGHMOND

Yes, it's true: Jogging, long thought to hurt knees with all that pounding and rattling around, may actually be beneficial for the complex and critical joint. There are caveats, though, especially for people who have suffered significant knee injury or are overweight. But for the most part, researchers say, jogging for your health seems like a good idea.

David Felson, a researcher and epidemiologist at Boston University School of Medicine, says past concern about jogging and knees centered on the continuous impact of the foot to the ground and suggestion that it caused degeneration of the knee and the onset of osteoarthritis. But when researchers actually studied the impact of running on knees, he says, that's not what they found.

"We know from many long-term studies that running doesn't appear to cause much damage to the knees," he says. "When we look at people with knee arthritis, we don't find much of a previous history of running, and when we look at runners and follow them over time, we don't find that their risk of developing osteoarthritis is any more than expected." Both types of studies agree, says Felson, that recreational running doesn't increase the risk of arthritis.

'Running Is Healthy For The Joint'

In one study, Swedish researchers found that exercise, including jogging, may even be beneficial. Felson describes how researchers took one group of people at risk of osteoarthritis and had them engage in exercise, including jogging. The other group didn't exercise. After imaging the joints of the participants in both study groups, they found that the biochemistry of cartilage actually appeared to improve in those participants who were running. Felson says that suggests that "running is actually healthy for the joint."

Long-term studies show that running doesn't appear to damage knees. But researchers caution that if you've had knee surgery or if you're more than 20 pounds overweight, you shouldn't jump right into an intensive running routine.

Jonathan Chang, an orthopedic surgeon in Alhambra, Calif., says that exercise appears to stimulate cartilage to repair to minor damage. It could be that the impact of body weight when the foot hits the ground increases production of certain proteins in the cartilage that make it stronger, he says. This is similar to the way exercise, in particular weight-bearing exercise like jogging, increases bone and muscle mass.

According to Nancy Lane, director of the UC Davis Center for Healthy Aging who specializes in rheumatology and diseases related to aging, scientists are now starting to understand that there is some loss of cartilage annually after a certain age. Some doctors think cartilage loss begins after age 40.

But, according to Lane, "if you have a relatively normal knee and you're jogging five to six times a week at a moderate pace, then there's every reason to believe that your joints will remain healthy."

An Indicator Of Activity

That's great news for Paul and Lyra Rider, avid joggers who live in the Hollywood Hills in Los Angeles. Jogging on Mulholland Drive, they say, offers fantastic views — along with a relatively flat route. Paul, 46, jogs a seven- to eight-minute mile — not as fast as his younger days. Lyra jogs a bit slower. She enjoys the exercise, health benefits and simplicity of jogging. "You don't need lots of fancy equipment, and you just feel great when you're done," she says.

Lane did some of the very first studies of runners and knees while she was a resident at Stanford University.

"We wanted to answer the important question of whether, if you continued to run into your 50s and 60s and even 70s, you also ran the risk of damaging the knees," she says. The answer, she says: absolutely not. And there was an extra bonus: While enthusiasm for jogging seemed to diminish as people hit their mid-60s, Lane says they were still more inclined than the non-joggers to get out and exercise.

"They were active doing other activities, like walking, yoga, water aerobics," she says. "We found that as these people aged, not only did they feel better about themselves, but their quality of life was better and they tended to actually live longer" than the non-joggers.

So, the message for joggers like the Riders, who hope to be jogging all their lives, is a hearty two thumbs up.

A Few Caveats

Lane cautions that if you have suffered a knee injury, especially one that required surgery, running can actually increase your risk of knee arthritis. So can routinely running really fast — at a five- or six-minute-mile pace — or running in a marathon. Lane's best advice? Running in moderation, at an eight- to 10-minute mile pace, for about 40 minutes a day.

But if people are more than 20 pounds overweight, Lane says they shouldn't start off with an intense running regimen.

"I have them walk and walk until they're to a point where I think their body mass is reduced enough that it won't traumatize their joints," she says. Otherwise, significantly overweight joggers run the risk of that extra weight stressing the knee to the point of inflammation, the formation of bony spurs and accelerated cartilage loss.

Source: http://www.npr.org/2011/03/28/134861448/put-those-shoes-on-running-wont-kill-your-knees

[arthidalgo-blog]

The 15 foods runners need every week for good health and top performance.

By Liz Applegate Ph.D.

Most supermarkets stock more than 30,000 items, yet every time we race up and down the aisles of the grocery store, we toss into our carts the same 10 to 15 foods. Which isn't such a bad thing, as long as you're taking home the right foods--ones that will keep you healthy, fuel peak performance, and easily cook up into lots of delicious meals. So before your next trip to the grocery store, add the following 15 foods to your must-buy list. Then, when you get home, use our tips and recipes to easily get them into your diet and onto your menu.

Almonds

Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it. Studies have shown that eating nuts several times per week lowers circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for heart disease. And the form of vitamin E found in nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer. 

Add to your diet: Add almonds and other nuts to salads or pasta dishes, use as a topping for casseroles, or throw them into your bowl of hot cereal for extra crunch. Combine with chopped dried fruit, soy nuts, and chocolate bits for a healthy and tasty trail mix. Almond butter is perfect spread over whole-grain toast or on a whole-wheat tortilla, topped with raisins, and rolled up. Store all nuts in jars or zipper bags in a cool dry place away from sunlight and they'll keep for about two to four months. Storing them in the freezer will allow them to keep an extra month or two.

Eggs

One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you'll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and leutin, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats. Don't worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs. 

Add to your diet: Whether boiled, scrambled, poached, or fried (in a nonstick skillet to cut down on the need for additional fats), eggs are great anytime. Use them as the base for skillet meals such as frittatas. Or include them in sandwiches, burritos, or wraps as you would meat fillers. You can also add them to casseroles and soups by cracking one or two in during the last minute of cooking.

Sweet Potatoes

This Thanksgiving Day standard should be on the plates of runners year-round. Just a single 100-calorie sweet potato supplies over 250 percent of the DV for vitamin A in the form of beta-carotene, the powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these minerals are crucial for healthy muscle function. There are even new sweet-potato varieties that have purple skin and flesh and contain anthocyanidins, the same potent antioxidant found in berries.

Add to your diet: Sweet potatoes can be baked, boiled, or microwaved. You can fill them with bean chili, low-fat cheese, and your favorite toppings, or you can incorporate them into stews and soups. Baked as wedges or disks, sweet potatoes make delicious oven fries. Don't store sweet potatoes in the fridge because they will lose their flavor. Instead, stash them in a cool, dark place, and they should keep for about two weeks.

Whole-Grain Cereal with Protein

Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. For example, one cup of Kashi GoLean cereal, which is made from seven different whole grains, including triticale, rye, and buckwheat, fills you up with a hefty 10 grams of fiber (that's 40 percent of the DV) and is loaded with heart-healthy phytonutrients. It also contains soy grits, supplying 13 grams of protein per serving. If you pour on a cup of milk or soymilk, you'll get 30 to 40 percent of your protein needs as a runner in one bowl. Other high-protein/high-fiber cereals include Nature's Path Optimum Rebound and Back to Nature Flax & Fiber Crunch.

Add to your diet: Of course whole-grain cereal is excellent for breakfast--a meal you don't want to skip since research indicates that those who eat breakfast are healthier, trimmer, and can manage their weight better than nonbreakfast eaters. Cereal also makes a great postrun recovery meal with its mix of carbohydrates and protein. Or you can sprinkle whole-grain cereal on top of your yogurt, use it to add crunch to casseroles, or tote it along in a zip bag.

Oranges

Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. Why? Oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness. This fruit's antioxidant powers also come from the compound herperidin found in the thin orange-colored layer of the fruit's skin (the zest). Herperidin has been shown to help lower cholesterol levels and high blood pressure as well.

Add to your diet: Add orange sections to fruit and green salads, or use the orange juice and pulp for sauces to top chicken, pork, or fish. And to benefit from the antioxidant herperidin, use the orange zest in baking and cooking, as with my Grilled Herbed Salmon recipe (above). Select firm, heavy oranges, and store them in the fridge for up to three weeks. Orange zest can be stored dried in a glass jar for about a week if kept in a cool place.

Black Beans

One cup of these beauties provides 30 percent of the DV for protein, almost 60 percent of the DV for fiber (much of it as the cholesterol-lowering soluble type), and 60 percent of the DV for folate, a B vitamin that plays a key role in heart health and circulation. Black beans also contain antioxidants, and researchers theorize that this fiber-folate-antioxidant trio is why a daily serving of beans appears to lower cholesterol levels and heart-disease risk. In addition, black beans and other legumes are low glycemic index (GI) foods, meaning the carbohydrate in them is released slowly into the body. Low GI foods can help control blood sugar levels and may enhance performance because of their steady release of energy. 

Add to your diet: For a quick, hearty soup, open a can of black beans and pour into chicken or vegetable stock along with frozen mixed veggies and your favorite seasonings. Mash beans with salsa for an instant dip for cut veggies, or spread onto a whole-wheat tortilla for a great recovery meal. Add beans to cooked pasta or rice for extra fiber and protein.

Mixed Salad Greens

Rather than selecting one type of lettuce for your salad, choose mixed greens, which typically offer five or more colorful delicate greens such as radicchio, butter leaf, curly endive, and mache. Each variety offers a unique blend of phytonutrients that research suggests may fend off age-related diseases, such as Alzheimer's, cancer, heart disease, and diabetes. These phytonutrients also act as antioxidants, warding off muscle damage brought on by tough workouts. You can usually buy mixed greens in bulk or prewashed in bags.

Add to your diet: Toss a mixed greens salad with tomato, cucumber, scallions, and an olive oil-based dressing (the fat from the oil helps your body absorb the phytonutrients). You can also stuff mixed greens in your sandwiches, wraps, and tacos. Or place them in a heated skillet, toss lightly until wilted, and use as a bed for grilled salmon, chicken, or lean meat. Greens store best in a salad spinner or the crisper drawer in your fridge for up to six days. Just don't drench them in water or they won't keep as long.

Salmon

Nutrition-wise, salmon is the king of fish. Besides being an excellent source of high-quality protein (you get about 30 grams in a four-ounce serving), salmon is one of the best food sources of omega-3 fats. These essential fats help balance the body's inflammation response, a bodily function that when disturbed appears to be linked to many diseases including asthma. A recent study showed that people with exercise-induced asthma saw an improvement in symptoms after three weeks of eating more fish oil. If you've been limiting seafood due to possible mercury or PCB contamination, simply aim for a variety of farm-raised and wild salmon for maximum health benefits.

Add to your diet: Bake, grill, or poach salmon with fresh herbs and citrus zest. Gauge cooking time by allotting 10 minutes for every inch of fish (steaks or fillets). Salmon should flake when done. Precooked (leftover) or canned salmon is great in salads, tossed into pasta, stirred into soups, or on top of pizza. Fresh fish keeps one to two days in the fridge, or you can freeze it in a tightly sealed container for about four to five months.

Whole-Grain Bread

Runners need at least three to six one-ounce servings of whole grains per day, and eating 100 percent whole-grain bread (as opposed to just whole-grain bread, which may contain some refined grains and flours) is an easy way to meet this requirement since one slice equals one serving. Whole-grain bread may also help weight-conscious runners. One study showed that women who eat whole-grain bread weigh less than those who eat refined white bread and other grains. Whole-grain eaters also have a 38 percent lower risk of suffering from metabolic syndrome, which is characterized by belly fat, low levels of the good cholesterol, and high blood sugar levels. All this raises the risk for heart disease and cancer.

Add to your diet: Bread is versatile, portable, and ready to eat right out of the wrapper. Spread with peanut butter or stuff with your favorite sandwich fillings and plenty of sliced veggies for a one-handed recovery meal. Coat with a beaten egg for French toast, or use as layers or crumbled in a casserole. Just be sure the label says 100 percent whole grain (all the grains and flours included in the ingredients should be listed as whole, not milled or refined). And don't just stick with the popular 100 percent whole-wheat breads. Try different varieties of whole grains such as barley, buckwheat, bulgur, rye, or oat.

Frozen Stir-fry Vegetables

Research shows that eating a combination of antioxidants, such as beta-carotene and vitamin C, may lessen muscle soreness after hard interval workouts by reducing the inflammation caused by free-radical damage. Most ready-to-use stir-fry veggie combos offer a potent mix of antioxidants by including red and yellow peppers, onions, bok choy, and soy beans. And frozen vegetable mixes save lots of prepping time but still provide the same nutrition as their fresh counterparts.

Add to your diet: Dump the frozen vegetables right into a hot wok or skillet, add tofu, seafood, or meat, your favorite stir-fry sauce, and serve over brown rice. Or throw them into pasta water during the last few minutes of cooking, drain, and toss with a touch of olive oil. You can also mix the frozen veggies right into soups or stews at the end of cooking, or thaw them and add to casseroles. Vegetables store well in the freezer for about four months, so make sure to date your bags.

Whole-grain Pasta

Pasta has long been a runner's best friend because it contains easily digestible carbs that help you restock spent glycogen (energy) stores. Whole-grain versions are a must over refined pastas because they contain more fiber to fill you up, additional B vitamins that are crucial to energy metabolism, and disease-fighting compounds such as lignans. And even better, pastas such as Barilla Plus offer whole-grain goodness along with heart-healthy omega-3 fats from ground flaxseed and added protein from a special formula of ground lentils, multigrains, and egg whites to help with muscle repair and recovery.

Add to your diet: Pasta makes a complete one-pot meal--perfect for busy runners--when tossed with veggies, lean meat, seafood, or tofu. Or combine pasta with a light sauce, a bit of your favorite cheese, and turn it into a satisfying casserole.

Chicken

Runners need about 50 to 75 percent more protein than nonrunners to help rebuild muscles and promote recovery after tough workouts. And just one four-ounce serving of chicken can supply about half a runner's daily protein needs. Along with protein, chicken contains selenium, a trace element that helps protect muscles from the free-radical damage that can occur during exercise, and niacin, a B vitamin that helps regulate fat burning during a run. New studies also suggest that people who get ample niacin in their diet have a 70 percent lower risk of developing Alzheimer's disease. 

Add to your diet: Chicken's versatility makes it perfect for runners with little time to cook. You can bake, broil, grill, or poach chicken in broth. Leftover chicken works well on top of salads, mixed into pasta, or stuffed into sandwiches and burritos. Fresh chicken stores safely for two days in the fridge, but can be frozen for six months or more.

Frozen Mixed Berries

The colorful compounds that make blueberries blue, blackberries deep purple, and raspberries a rich shade of red are called anthocyanins--a powerful group of antioxidants that may help stave off Alzheimer's disease and some cancers. Anthocyanins may also assist with postrun recovery and muscle repair. Not bad for a fruit group that contains a mere 60 calories or so per cup. And remember: Frozen berries are just as nutritious as fresh ones, but they keep far longer (up to nine months in the freezer), making it easier to always have them ready to eat. Add to your diet: Frozen berries make a great base for a smoothie and there's no need to thaw them. Once thawed, eat them straight up or add to some vanilla yogurt with chopped nuts. Or liven up your hot or cold cereal with a big handful. You can also bake berries with a nutty topping of oatmeal, honey, and chopped almonds for a sweet treat after a long weekend run. 

Dark Chocolate

As a runner you deserve at least one indulgence--especially one you can feel so good about. Chocolate contains potent antioxidants called flavonols that can boost heart health. In one study, a group of soccer players had lower blood pressure and total cholesterol levels, and less artery-clogging LDL cholesterol after just two weeks of eating chocolate daily. Other research suggests that the chocolate flavonols ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots. But not just any chocolate will do. First off, dark chocolate (the darker the better) generally contains more flavonols than milk chocolate. Also, the way the cocoa beans are processed can influence the potency of the flavonols. Chocolate manufacturer Mars has developed a procedure that apparently retains much of the antioxidant powers of the flavonols, and their research shows just a little over an ounce (200 calories worth) of Dove dark chocolate per day has heart-healthy benefits. Add to your diet: Besides the obvious (just eat it!), you can add dark chocolate to trail mix, dip it in peanut butter (my favorite), or combine it with fruit for an even greater antioxidant punch. Just keep track of the calories. Buy chocolate wrapped in small pieces to help with portion control. 

Low-fat Yogurt

Besides being a good source of protein and calcium (one cup provides 13 grams of protein and 40 percent of the DV for calcium), low-fat yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally. This good bacteria may also have anti-inflammatory powers that can offer some relief to arthritis suffers. Just look for the live-culture symbol on the yogurt carton. Add to your diet: Low-fat yogurt is great topped with fruit, granola, or nuts, or used as a base for smoothies. Plain yogurt can be mixed with diced cucumber and herbs like dill and spread over grilled tofu, chicken, fish, and other meats. Yogurt can also double as a salad dressing with vinegar and herbs. Or mix it with fresh salsa to stand in as a dip for veggies and baked chips.

Source: http://www.runnersworld.com/article/0,7120,s6-242-301--10200-0,00.html