RunnersWorld Tulsa Training Run Schedule - All FREE!

We train THREE days a week:
Monday:	5:30 P.M. (road) - at RunnersWorld
Thursday:	5:30 P.M. (road) - at RunnersWorld
Saturday:	8:00 A.M. (road) - Places and times will vary

Beginner Running Advice

• It's a good idea to get a physical checkup before you start your running program, especially if you are: overweight, have heart problems, have no previous exercise experience, have breathing problems, have chronic fatigue, or are over forty.
• Do not compare yourself to others - running is for all ages, sizes and abilities. Enjoy the scenery, enjoy the run, enjoy yourself!
• Find a running partner or join a training group right away - RunnersWorld offers two free groups for beginners: Couch to 5K and Big Loser.
• Apply BodyGlide or Vaseline to prevent friction, including between the toes (solid deodorant works well too!).
• Invest in proper running socks, because cotton socks lead to blisters.
• Don't stretch before a run - instead, warm up by walking or jogging slowly for several minutes.
• Take it easy at first & listen to your body. If you go too fast too early you will end up with injuries - keep a pace where you can maintain conversation. The slower you go in the beginning, the faster you will be in the end!
• Keep to the right on the jogging path and be aware of cyclists approaching you from behind.

• Run facing traffic.
• Trying running 1 minute, walking 1 minute then progress to running 10 minutes walking 1 minute.
• Relax & stay loose - keep arms about waist-level & let them swing easily through the shoulders. Relax your jaw & breathe through your mouth.
• At the end of your workout take a couple of minutes to cool down, either by running very slowly or walking, and end with stretches. This will improve your recovery rate and reduce muscle pains.
• To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

Distance Running Advice

• The more miles logged, the more important the quality of running gear. Invest in moisture-wicking socks and apparel, and get fitted for proper running shoes.
• Knee height compression running socks (see photo at right) are beneficial for longer runs. The compression keeps blood from pooling in your legs and promotes good blood flow. By better managing circulation you'll reduce that heavy, fatigued feeling. Wear after running to help reduce post-run soreness by supporting fatigued tissues and helping to squeeze out lactate build-up.
• Running shoes should be retired every 300-400 miles. Don't wait until your shoes "look" like they need replacing! The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. Muscle fatigue, shin splints, pain in your joints -- especially your knees -- are sure signs that your shoes need replacing.
• If you're running over one hour, drink 8 oz. fluid every 20 minutes - preferably an electrolyte replacement drink like Gatorade.

• Slow down the pace and take walking breaks - gradually increasing the length of your runs prevents muscle damage & other injury. A good rule of thumb is to never increase your weekly mileage by more than 10 percent from the previous week.
• Consume quick carbs every hour - GU gel is one of many excellent choices.
• Monitor your progress in an online running journal such as Running-Log.com. Also, record when you purchase running shoes - this will help you track the mileage.

• Wear an attachable light (most runners attach to rim of cap) for night runs - it helps you to see and be seen!
• Run facing traffic, and consider NOT wearing earbuds to increase awareness of your surroundings.

Nutrition

Sloan Taylor, MS, RD, CSSD, LD
Clinical Dietitian
Certified Specialist in Sports Dietetics
St. Francis Hospital - Tulsa, OK

Hot Weather Nutrition Tip: Eat a popsicle or two when you get home from a hot run. This will top off your fluid replacement, help you cool down even more, and decrease your core temperature to where it's safe enough to take a shower. If you're still pouring sweat then your core temp has not returned to normal. Avoid showering until then (unless you take an ice cold shower). Popsicles can speed up the temperature recovery process and they don't have excessive calories. Enjoy!

Training for Full or Half Marathon

• Find a snack you can eat, tolerate, and digest before your longruns (coffee alone does not count).
• Begin replacing your fluid immediately when you finish. Concentrate first on drinking fluid replacements (Gatorade, Powerade, etc) and follow it with water.
• Remember to drink 20-24 ounces for each pound of weight you lose when running on hot/humid days. The goal is to avoid dehydration and dizzyness - also watch for dark urine, one of the symptoms indicating dehydration. Avoid heat exhaustion by replacing that fluid that you lost.
• Focus on eating some form of recovery food. Remember the goal is to consume at least 50 grams of carbohydrate. A 32-ounce bottle of Gatorade alone will provide that. Food choices include eating 50 grapes or try eating a plain bagel (feel free to add peanut butter or cream cheese) or try drinking a 16 ounce bottle of chocolate milk. Find something to begin replacing those carbs you just burned up. Your muscles want them back and so do you.
• Remember that you're in a training program and that includes much more than simply just running. Invite nutrition into the plan and start making better choices now. Don't think that food choices you made yesterday won't affect you today. What is it that you need to cut back on? What is it that you need to begin to cut out? Determine what changes you will start making and begin today. Nutrition is like running - each step you take puts you closer to the goal.

About Carbs: To run longer you are going to burn more calories and to replace those calories, you have to eat. What you eat can make all the difference in the world. The long distance runner requires more carbohydrates than the normal person. Not all carbohydrates are created alike.

There are 2 types of carbs: Simple and Complex. Simple carbs are found in foods and beverages that get most of their calories from sugar, like honey, jam, sweets, and soft drinks. These types of carbs will give you that quick burst of energy but will not do much for sustaining your body in the long run.

Complex carbohydrates are best for fueling your body. Fruits, vegetables, bread (try toast or bagels), pasta, rice and legumes are excellent sources, as well as oatmeal and energy bars. You will still need proteins and fats in your diet - good fats can be found in avocados and nuts.