rec.running FAQ, part 1 of 8

Discussion in 'General Fitness' started by Ozzie Gontang, Sep 9, 2004.

  1. Archive-name: running-faq/part1
    Last-modified: 10 March 2003
    Posting-Frequency: 14 days

    Answers to REC.RUNNING FAQ and Interesting Information

    This posting contains answers to frequently asked questions posted to
    rec.running plus interesting & useful information for runners. If known,
    author's name/email address are given. Send me Ozzie Gontang
    <[email protected]> any corrections,updates, suggestions, or proper
    info of sources or holder's of copyright.

    Part 1 of 8
    What to do before posting to rec.running or any news group
    Runner or Jogger
    Avoiding Dogs
    Books and Magazines
    Winter Running Gear
    Clothes (Winter/Summer)
    Rules For Winter Running
    Clothing Layers
    Dressing for Winter
    Clothing Materials
    60/40 Cloth
    Breathability of Materials
    Breathable options
    General Information
    Running Mailing Lists
    Terminology ( overpronation, oversupination)
    Calorie/energy count
    Calories burned by running
    Muscle fuels used during exercise
    Part 2 of 8
    Fat burning primer
    Conversion chart
    Fluid replacement
    Noakes's Ten Laws of Running Injuries
    Second Wind
    Soda Pop
    Computer software
    Interval training
    Sore Knees
    Leg Massage
    Part 3 of 8
    Mail Order Addresses
    Increasing your mileage
    Major Marathons (e.g. Boston, LA, New York)
    Part 4 of 8
    Miscellaneous Medical /Injuries
    Achilles tendinitis (incomplete)
    Shin splints
    Side stitches
    Lactic Acid
    Loose bowels
    Diabetes & running
    Nutrition and Food
    Part 5 of 8
    Nutrition primer
    Powerbar Recipe
    Predicting times
    Running Clubs & Organizations
    Part 6 of 8
    Tredmill Running
    Weather (cold, hot, wind, rain, altitude)
    Part 7 of 8
    Pregnancy & Running
    Mindful Way of Dealing with Out of Control People
    Hints for the Successful Four Hour Marathoner (Super-Fours)
    Part 8 of 8
    Running Related Internet Sites


    What to do before posting to rec.running or any news group

    Read news.announce.newusers and news.answers for a few weeks. Always make
    sure to read a newsgroup for some time before you post to it. You'll be
    amazed how often the same question can be asked in the same newsgroup.
    After a month you'll have a much better sense of what the readers want to

    The difference between jogging and running is in the eye of the beholder.
    Partial list compiled by Phil Margolies <[email protected]>

    Jogging is spelled with a j, an o, and two g's, running is spelled with
    an r, a u, and two n's. Otherwise there is no important difference that
    I am aware of ;-)
    There is no real distinction between the two. Traditionally joggers are
    considered to be more casual and slower than someone who refers to
    themselves as a runner. But use which ever term you prefer.
    A jogger is person who worries about the difference.
    A runner just goes out and runs.
    This issue has been beaten to death more than once, but ......

    My gut feeling is:
    if your goal/focus is to get there in minimum time; you are racing (or
    race training)
    if your goal/focus is on what your are doing; you are running
    if your focus is to lose weight or gain fitness or whatever else
    (possibly indicated by wearing headphones?); you are jogging.

    Speed doesn't matter; some people race at 4:00/mile, some at 12:00/mile.
    No one of these three activities is any better or nobler than any other.
    When I'm tired I jog, when I'm not I run. After all, it's all relative.
    Speed IMHO has nothing to do with it.
    Joggers are interested in the fitness benifits of the activity.
    Runners are interested in the sport of racing.
    The best quote I ever read on this was: The difference between a jogger and
    a runner is a bib number.
    A Jogger is everyone that I can pass.
    A Runner is everone who passes me.
    There are many differences between a jogger & a runner, although both are
    very positive activities & neither should be knocked. Here's a couple of
    differences I notice:

    Jogging is a hobby. Running is a way of life.
    Joggers get out on a nice day. Runners get out everyday.

    Avoiding Dogs (Arnie Berger [email protected])

    There are varying degrees of defense against dogs.

    1- Shout "NO!" as loud and authoritatively as you can. That works more than
    half the time against most dogs that consider chasing you just good sport.

    2- Get away from their territory as fast as you can.

    3- A water bottle squirt sometimes startles them.

    If they're waiting for you in the road and all you can see are teeth then
    you in a heap o' trouble. In those situations, I've turned around, slowly,
    not staring at the dog, and rode away.

    "Halt" works pretty well, and I've used it at times. It's range is about 8

    I bought a "DAZER", from Heathkit. Its a small ultrasonic sound generator
    that you point at the dog. My wife and I were tandeming on a back road and
    used it on a mildly aggressive German Shephard. It seemed to cause the dog
    to back off.

    By far, without a doubt, hands down winner, is a squirt bottle full of
    reagent grade ammonia, fresh out of the jug. The kind that fumes when you
    remove the cap. When I lived in Illinois I had a big, mean dog that put its
    cross-hairs on my leg whenever I went by. After talking to the owner
    (redneck), I bought a handlebar mount for a water bottle and loaded it with
    a lab squirt bottle of the above mentioned fluid. Just as the dog came
    alongside, I squirted him on his nose, eyes and mouth. The dog stopped dead
    in his tracks and started to roll around in the street. Although I
    continued to see that dog on my way to and from work, he never bothered me

    Finally, you can usually intimidate the most aggressive dog if there are
    more than one of you. Stopping, *and moving towards it will often cause it
    to back off*. ( But not always ). My bottom line is to always *run* routes
    that I'm not familiar with, with someone else.

    E-Book John Lupton <[email protected]>

    Gordon Pirie's book "Running Fast and Injury Free" which can be found via . Pirie is a proponent of fore-foot striking.
    All I can say is Pirie works for me. As a novice, having a pretty
    straightforward book on technique to read, one that is uncomplicated by
    jargon, is very useful. For me, even before a novice puts on his/her
    running shoes for the first time, it is worth reading this book (its *very*
    short). Not all of it is relevant to the recreational runner, but the bits
    that are are very obvious and accessible.

    Books and Magazines (Phil Cannon [email protected])


    1) The Lore of Running - Tim Noakes
    2) The Complete Book of Running - Fixx
    3) The Runner's Handbook - Bloom
    4) Long Distance Runner's Guide to Training and Racing - Sperks/Bjorklund
    5) The Runner's Handbook - Glover & Shepard
    6) Galloway's Book on Running - Galloway
    7) Jog, Run, Race - Henderson
    8) The New Aerobics - Cooper
    9) Training Distance Runners- Martin and Coe
    10) Any book by Dr. George Sheehan
    11) The Essential Runner (John Hanc)
    12) The Runner's World Complete Book of Running (Amby Burfoot)

    check for books available at:The Athlete's Bookstore [email protected]

    RUNNING DIALOGUE David Holt RN, Santa Barbara and 31:16 10 K.

    Includes winter running advice; extensive interval (three chapters) and
    diet advice; marathon chapter; three chapters on injury prevention and
    predicting times; plus table for paces to train for 2 mile pace for VO2
    max, and 15K pace for anaerobic threshold.

    Table of contents/list of contributors
    or send a blank E-mail to [email protected]


    Track and Field News (12/96-monthly $34.95 US per year) 2370 El Camino
    Real, Ste 606 Mountain View CA 94040
    415-948-8188 Fax: 1-415-948-9445 1-800-GET-TRAK (1-800-438-8725)

    Self-proclaimed "Bible of the Sport", T&FN is the source for major meet
    results in T&F, road racing, cross-country, and race walking from the high
    school to int'l levels. Emphasis on U.S. athletes. though significant int'l
    coverage provided. Compiles annual post-season rankings of the top 10
    performers in world and U.S. in every major event, men and women. Publishes
    list of top 50 performances in each event for the year. Also sponsors
    TAFNUT tours for major championships and the Euro Circuit/GP meets. Lots of
    stats, good interviews.

    Track Technique (quarterly; $15 in US, $16 outside) same contact info as
    Track & Field News.

    The official USATF(formerly TAC) quarterly, each issue has important
    articles on technique, training, and other practical information on all
    events, at all levels. Intended for coaches.

    California Track News ($18/yr)
    4957 East Heaton
    Fresno, CA 93727

    Calif.'s only all track & X-county publication. Lots of attention to prep

    Running Journal, P.O. Box 157, Greeneville, TN 37744. Covers southeastern
    United States monthly. Founded 1984. Covers road races in 13 states, plus
    ultras, multi-sports, racewalking. Annual subscription is $22.95.

    Running Research News
    P.O. Box 27041
    Lansing, MI 48909
    Credit card orders: 1-517-371-4897 MC/Visa accepted. e-mail: [email protected]

    12/96 $35/year $65/2 years (10 issues per year, 12-14 pages per issue.)
    76 back issues, $265 (postage US 10 outside US $30)

    (Add $10 for overseas airmail, except Mexico and Canada) ALL non-US
    customers please provide a credit card number or money order in U.S. funds,
    or a check drawn on a U.S. bank (with American-bank computer numbers).

    Running Times (monthly $24.95 US per year) P.O. Box 511
    Mount Morris, IL 61054-7691

    Runner's World (monthly $24 US per year) P.O. Box 7574 Red Oak, IA 51591-2574

  2. Archive-name: running-faq/part7
    Last-modified: 10 March 2003
    Posting-Frequency: 14 days


    Answers to REC.RUNNING FAQ and Interesting Information

    This posting contains answers to frequently asked questions posted to
    rec.running plus interesting & useful information for runners. If known,
    author's name/email address are given. Send me Ozzie Gontang
    <[email protected]> any corrections,updates, suggestions, or proper
    info of sources or holder's of copyright.

    Running and Pregnancy. Paula Vanzant-Hardick <[email protected]>

    I have been running for oh, about 11 or 12 years now and have run all the
    way through all of my pregnancies. I feel like it has made them healthier
    for both of us. I have never had any kind of a problem with low iron, high
    blood pressure or any real pregnancy related maladies.

    I also believe that had I not run, my recovery time after each baby was
    born would have been significantly longer than they were. Even after my
    second one (the C section, I could walk a couple of miles within about 10
    days after delivery).

    Running is a FABULOUS form of stress management.

    Now to my diet, I just really maintained my normal diet, the only thing is
    I may have been a little heavier on the fresh fruits (trying to avoid that
    refined sugar you know) and I usually drink at least 10 8oz glasses of
    water a day (you notice I say at least). The water I think also helps to
    keep the yuckies away.

    I am planning to continue my training regime as usual with this pregnancy
    as I have with the others. I guess the only thing that I may do a bit
    differently during pregnancy is if I really feel like I need to walk during
    any of my runs, I will, it may only be a few feet or it may be 1/2 mile
    but if I have a feeling that I don't think should be there I don't hesitate
    to walk it off.

    Any of these other women who have run while pregnant may have other
    suggestions but I guess my biggest thing is to just really do what feels
    best for the person.

    And one last note, there were times during each of my pregnancies that I
    would have rather had a nap, but instead would drag myself out for a run, I
    would not only feel better after I had run, I would have TONS more energy
    (and the second, third and now fourth time that is VERY important.)

    Thanks for asking and giving me the opportunity to share my thoughts!
    Paula (and the thundering herd--Tom, Shaun, Alexa, Erin and #4)

    excerpted by Paula from UK version of Runner's World May 1995

    "Running for Two" (subtitle Good News- running during pregnancy can make
    you and your baby healthier!) By Joe Dunbar

    "There are two main issued: how will training affect the baby, and how will
    pregnancy affect running performance?....In General, the running you do
    when pregnant should be aimed at maintaining rather than developing

    The main danger to the fetus (that British spelling), according to Dr.
    Richard Budgett 0f the British Olympic Medical Centre, is from an increase
    in body temperature. The main effect of too great an increase in body
    temperature is damage to the fetus's central nervous system. The danger is
    especially great in the first three months, but you should be careful
    throughout the pregnancy. Budgett recommends that you limit the increase
    in body temperature to 38.9 Degree C (102 F).

    You are also generally recommended not to exceed a rate of 140-150bpm, but
    individuals vary enormously in their resting , maximum and training heart
    rates. Remember too that one effect of endurance training is that your body
    can control temperature rises more effectively ,so a runner who is highly
    trained before pregnancy should be in a slightly better position. Drinking
    plenty of fluids is essential to avoid dehydration and hyperthermia. This
    will also help to limit the temperature increase, so get into the habit of
    drinking regularly during training it's equally important to avoid
    hypoglycemia during and after exercise carbo drinks will help to replace
    [carbohydrates] both during and after exercise, provided that they aren't
    too concentrated. One recent project that followed two groups of 462
    suburban women through their pregnancies found that women who had burned
    more calories per week (as a result of greater exercise levels) tend to
    give birth to slightly heavier babies than women who had exercised less.

    ....the bottom line? Although each individual will differ, you should bear
    in mind the following guidelines on pregnancy and running:

    o It is safe to continue moderate training throughout your pregnancy,
    although individual complications may cause limitations.
    o Listen to your body and run as you feel.
    o There is no need to switch to other forms of exercise unless you
    have specific problems.
    o Use your heart rate and check your temperature during training.
    Stick to sensible levels to avoid hyperthermia.
    o Take plenty of fluids to limit the risk of dehydration and assist
    o You can reduce lower back pain by strengthening the abdominal & hip
    flexor muscles, & stretching the muscles around the pelvis and spine.
    o Try to avoid explosive exercise during pregnancy.
    o Try water-running sessions: they are specific to running but have
    far less impact, and water helps to avert hyperthermia."

    As I said, I found this article very interesting, and the parts that I have
    included are verbatim, unless in parentheses. Hope you find this
    interesting and of some use to all those expectant mom's who don't want to
    give up their running.

    A Mindful Way of Dealing with Out of Control People from Ozzie Gontang

    from The Way of Chuang Tzu by Thomas Merton, 1965
    New Direction Publishing Corporation

    If a man is crossing a river
    And an empty boat collides with his own skiff,
    Even though he be a bad-tempered man
    He will not become very angry.

    But if he sees a man in the boat,
    He will shout at him to steer clear.

    If the shout is not heard, he will shout again,
    And yet again, and begin cursing.
    And all because there is somebody in the boat.
    Yet if the boat were empty,
    He would not be shouting and not angry.

    If you can empty your own boat
    Crossing the river of the world,
    No one will oppose you,
    No one will seek to harm you....

    When I confronted by reckless drivers, speeding skaters or bikers,
    I simply avoid them and say to myself,
    "Empty boat."

    Over the years, those two words have saved me from feeding
    anger, aggression and violence-both mine and theirs.

    Hints for the Success of the Four Hour Marathoner (Super-Fours)

    These Hints are from a brochure for Super-Fours, i.e. those running over 4
    hours in the Marathon. It was subtitled: "A Short Guide to the Care and
    Support of Four-Hour Marathoners, The Physically Distressed and Mentally
    Distracted Sub-Fours and The First Time Marathoner-Who Only Wants To
    It was originally published by the International Association of
    Marathoners (IAM and pronounced "I AM") in 1988.

    The last 6 to 8 miles of the Marathon will test an individual physically
    but most of all mentally. No matter how well prepared on may be, the
    unknown of how one will be or how the weather conditions will be leaves
    one with some sense of discovery or travelling unfamiliar territoroes of
    mind/body. It is often for the righteous and well-trained that the fall
    from grace is the hardest.

    IAM Aware:

    Know that you will tell others your verbal time: "About 4 hours."

    Know that you will harbor a desired time: "I THINK I can do it,
    if all goes perfect,
    15 to 30 minutes faster."

    Know that you will have an ideal or fantasized time:
    "Wouldn't it be great to break
    3:30 in my first marathon."

    Acknowledge your desired time and Fantasy Time verbally to yourself, otherwise
    they will influence you finish time for the worse.

    Super-Four Success One:

    Set your time with a standard deviation (SD) of 15 minutes. The SD+/-
    (Verbal Time + 5 minutes). The mind/body message goes from a single
    second in time to a window of 30 minutes and respects the mind, the body
    and the conditions of the day.

    Super-Four Success Two:

    Starting a marathon 30 seconds to 60 seconds per mile faster than your
    race plan for the first 3 to 5 miles can slow your finish time from 20
    minutes to 90 minutes. That speed will burn off several times more
    glycogen in the first 3 to 5 miles than needed. You are fueled with
    energy from minimal running the 6 days before the marathon. You have also
    stored extra energy from eating and hydrating well the last three days
    before the marathon. Know your game plan and stick to it for the first 3
    to 5 miles when you are so full of energy. That energy can easily give
    you the power to run those first few miles at that 30 second to 60 second
    per mile faster...and not even realize it. It will remember somewhere
    between miles 18 and 26.

    Super-Four Success Three:

    The jitteriness you feel the morning of the race and the day before are
    from your body being fueled and needing to expend energy. You can
    identify it as fear, or nervousness, or worry. Just remember you haven't
    run more than 2 to 4 miles in 3 days. You body is ready to do
    something-Run A Marathon. You now feel what it's like not to run a few
    days...or the feelings 3 days after injuring yourself. To walk and
    sightsee 5 to 10 miles the day before the marathon is 500 to 1000 calories
    of energy plus the water to store the glycogen. You may not be able to
    replenish it by race time.

    Super-Four Success Four:

    In the past 6 months if you have moved, bought a house, changed jobs,
    started or ended a relationship, had a child (or fathered a child), have
    trouble at work or home that costs you mental energby, there is a good
    likelihood you will finish 30 to 60 minutes slower than you had planned.

    Super-Four Success Five:

    When you feel tired or unable to go on, should your mind go to the
    finish line, bring it back to the present. If your mind is at the finish,
    so is your body...even though it has 1 to 6 more miles jto go. Bring the
    mind to the present by saying, "I am at Mile ___ and am being drawn by a
    magnet to the finish. I hold my body up and erect and I am being pulled
    steadily to the finish."

    Super-Four Success Six:

    The last 10 miles push the crown of your head up and look to the
    horizon. By holding the head erect you save your shoulder muscles and
    balance not only the weight of your 12 to 14 pound head but also your

    Super-Four Success Seven:

    The last 6 miles run out from the pack and away from the curbside. You
    are in a trance state by mile 18. You will be open to and picking up
    visual and non-verbal cues of runners around you. If you are away from the
    curb and can see 200 to 300 yards in front of you, you will be running
    your own race. Should someone stop dead in f ront of you, do not give them
    any of your energy by getting angry or upset. Simply say as you pass them,
    "Don't lose your form. Even if you walk keep your good running form."

    Super-Four Success Eight:

    When someone running with you starts to speed up or to fall behind, or
    you start to pick up your pace or fall behind; in your mind, picture a pair
    of scissors in your hand cutting the cord between you and the other runner.
    Otherwise, you will be carrying that person in your mind...and it will
    only slow you down...or wear you out if they are in front of you. You can
    only be in one place physically, and that is directly above the space upon
    which you feet are running. Cutting that cord allows you to cut loose from
    a slower runner or free your mind from attempting to keep up with a faster

    Super-Four Success Nine:

    When you run with someone, run shoulder to shoulder. If you run
    slightly behind, the mind often feels like it is having to catch up. If
    your image is that of being pulled or towed by the runner in front of you,
    then running behind is okay...unless the runner complains.

    Super-Four Success Ten:

    In a marathon to catch someone, wind them in over a mile to three miles.
    that way you waste no energy required to finish the last 1 to 6 miles.

    If you want to share your thoughts, suggestions, ideas, mantras, anecdotes,
    and your own Super-Four Success hints, please send e-mail them or send them

    International Association of Marathoners (IAM)
    Attn. Ozzie Gontang
    2903 29th Street
    San Diego, CA 92104

    e-mail: Ozzie Gontang <[email protected]>
    ph. 619-281-7447
    fax 619-281-9468
    Mindful Running:
  3. Archive-name: running-faq/part8
    Last-modified: 21 March 2003
    Posting-Frequency: 14 days

    (Sites are being rechecked and new ones added by Arthur Bamps
    <[email protected]> . He continues to update the info. Ozzie)
    Part 8 of the FAQ had been subdivided into 3 areas
    Part 1 deals with the WWW pages
    Part 2 deals with mail-based discussion lists
    Part 3 deals with Usenet discussion groups

    Part I

    The Internet Guide to Becoming an Athlete
    Run Down Running Portal - Dan Kaplan (+10000 links)
    Serves runners/walkers/multi-sport athletes-Denny Brooks
    Women's Multisport Online
    Runners Web UK
    Cool Running
    Lets Run
    Jeff Galloway
    Team Oregon
    Remko's T&F Page
    Sportscreen - Athletics online
    The World of Running and Track & Field
    Athletics (Track & Field) Links
    Running Online
    Running ( (UK)
    Trail Running links on DMOZ
    CCRR Running Weblinks was Joe's Running Links
    Tips for Blind and Partially Sighted Runners
    Running with your Dog
    Backward running
    Barefoot running
    Nude Running Events

    Organizations & Associations

    IAAF International Amateur Athletic Federation
    International Olympic Committee
    Association of International Marathons and Road Races
    World Association of Veteran Athletes
    American Running Association
    USA Track & Field
    USA TF New Jersey
    Road Runners Club of America
    American UltraRunning Association
    Athletics Canada
    Athletics Australia
    Australian Sports Commission
    New Zealand
    Athletics New Zealand
    European Athletic Association
    UK Athletics
    Scottish Athletics Federation
    Athletics Association of Wales
    Northern Ireland Athletic Federation
    Asian Amateur Athletic Association
    Hong Kong
    Hong Kong Amateur Athletic Association

    Running Clubs

    50 States Marathon Club

    Running events

    Links to different Competition Calendars
    Marathon Calendar (over 650 worldwide)
    South Africa
    Reunion-Grand Raid
    South African Augrabies
    Sand Marathon-Marathon des Sables

    Athletics Statistics
    Global and Local Athletic Records

    Medical corner
    Anatomy - Lower Extremity
    Muscles and Joints
    Virtual Sports Injury Clinic
    Iliotibial Band Causes and Solutions
    Dr. Pribut Sports Page
    The SportsMed Web
    Foot & Ankle Web Index
    Masters Physiology & Performance
    Sport and Exercise Psychology
    Zunis Foundation

    Coaching & Training
    Brian Mackenzie on all aspects of it
    Marathon Training
    Hal Higdon
    Do It Sports Virtual Training
    Coaching Science Abstracts
    Abdominal Training

    Ultra running
    Matt Mahoney
    Stan Jensen
    David Blaikie
    Kevin Sayers Resource

    The press
    The Running Network
    Athlete's Bookstore
    Southern California Running/Tri/Bike Calendar
    Runner's World
    for marathoners/ultradistance runners
    42 times per year newsletter
    Peak Performance
    Running Research Newsletter
    David Holt - Running Dialogue
  4. Archive-name: running-faq/part6
    Last-modified: 10 Mar 2003
    Posting-Frequency: 14 days

    Shoes (Thomas Page [email protected])

    Here is a summary of shoe reviews gleaned from various places including
    manufacturers' adds, Road Runner Sports catalog, Runner`s World, Running
    Times, rec.running postings, and my own experience. I will post and update

    Guide to Categories
    BASICS: A good quality shoe for a beginning through mid-mileage runner.

    LIGHTWEIGHT TRAINER/RACER: Typically under 10 ounces. Very light, very
    fast, biomechanically gifted runners can wear these shoes as daily
    trainers. Other runners may get away with using these as a second pair for
    racing in or for track workouts. These shoes usually have blown rubber
    soles for light weight so they wear out too quickly for an everyday
    training shoe for most of us.

    MC: (Motion Control) Made for over-pronators and heavier runners.

    STABILITY: For neutral runners and mild over-pronators. Offers some
    resistance to pronation and supination.

    RACING FLAT: Most people should race in their regular trainers or
    lightweight trainers. For people who can get away with it, racing flats
    might buy them a few seconds in a 10k. If that is the difference between
    1st and 2nd, it is probably worth it. If it is the difference between 38:04
    and 38:14 it is probably not worth the risk of injury. These shoes have
    very little stability, cushioning, or durability, but they tend to weigh
    2-4 oz. less than a lightweight trainer.

    If you remove the insole, you can tell the type of construction. Slip
    Lasted shoes have a sewn seam running the length of the shoe. Board lasted
    shoes have a cardboard board running the length of the shoe. Combination
    lasted shoes have cardboard in the rear half, and a seam up the front half.
    Slip lasted shoes are the most flexible. Board lasted shoes are the most
    stable and least flexible. Combination lasted shoes attempt to compromise
    giving a flexible forefoot and a stable rear. Orthotics wearers should
    stick to board or combination lasted shoes. True over-supinators (these are
    rare) should use flexible slip lasted shoes. Another way to look at it: if
    you have a rigid foot (tends to be high arched feet), favor flexible (slip
    laste) shoes. If you have a floppy foot (tends to have flatter feet and
    overpronate), favor combination or board construction.

    The last is the form the shoe is made on. Lasts vary from curved, to
    semi-curved, to straight. Straight lasts are generally the most stable
    shoes, while curved lasted shoes tend to be the most flexible. You just
    have to see what last from what manufacturer fits your foot.

    A good running shoe store is essential. The sales people at the sporting
    goods chain stores and the mall shoe stores just don't know their products
    or how to fit runners, despite advertising to the contrary. A real runner's
    store should allow you to run in the shoe on the sidewalk outside the
    store, or at least on a tread mill in the store and watch you run. They
    should be able to tell you if you over-pronate in a particular shoe. The
    advice you get in a good store is worth the price (full retail) you pay.

    Don't be a jerk and pick the brains of a good running shoe store salesman
    and then buy at a discount place. If you value their advice, buy a pair of
    shoes from the specialty running store so they will still be in business
    the next time you need them. Then, if you liked the pair you bought, go
    ahead and buy it from a discount store or mail order place in the future;
    you don't owe the store your business forever. Remember though, that models
    change, and you will want to go back to the good store every few years.

    Weight is typically listed for mens' size 9 as quoted by manufacturer and
    found either in Runners World, Running Times, or Road Runner Sports
    catalog. Different sources differ in the weight they report, often by as
    much as an ounce. I have not been consistent about which source I use here
    so you may find a discrepancy with a source you consult.

    M.C. stands for Motion Control (i.e. a shoe for over-pronators).

    ************** SHOE REVIEWS *************

    Check out: Runner's World Online!

    Active Isolated Stretching

    Aaron Mattes' book Active Isolated Stretching. See RW, Feb/94
    The book is $30 (+ Postage/handling). You can reach Aaron at:

    2932 Lexington St
    Sarasota, FL 34231-6118

    Aaron has video tapes of the stretches. The father/son team which has
    marketed themselves very well, were trained by Aaron Mattes in Active
    Isolated Stretching. They videoed their tape at Aaron's. Anyway, go to the
    source and support those people who often aren't the marketing wizs yet
    share so much great information.

    Two great little books which would be of great help to you are from a
    fellow who has shared a lot of his wisdom on rec.running.

    You can reach Paul Blakey at [email protected]

    His books are:
    The Muscle Book $10.99
    Stretching Without Pain $14.99

    I have used them over the past several years and know that you'll find them
    very helpful in learning what you need to know about your "thinking body."

    Tell them Ozzie sent you. I don't receive any financial compensation, just
    want to support people who, I believe, care about helping people learn to
    take care of themselves plus get some good info out to the world.


    Stretching (Shane P Esau [email protected]) (Rocky Essex
    [email protected])

    STRETCHING EXERCISES by Shane Esau, Edited by Rocky Essex


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


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


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


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

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


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


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


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


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


    This is for your upper back and is easy to do - take your left elbow in
    your right hand, and pull it across the front of your chest - try pulling
    your left elbow all the way over to your right pec muscle - it may be
    easier if your put your left forearm in your right armpit.


    Lie on your back, and put your legs in the crunch position (90 deg bend in
    your legs and your hips) Now, pedal your legs from bent to almost straight,
    and at the same time bend at the waist bringing your elbows to your knees.
    It is a killer (mainly because of the co-ordination that it takes)

    It is like a leg lift on the starting part, then changes to a crunch situp
    from that point on. Fingers interlaced behind head and pedal while you are


    Sit down with your legs out in front of you. Now bend your left leg and put
    your left foot on the outside of your right leg, between your right cheek
    and your right knee- pull your left foot as close to your right cheek as
    possible. Now, pull your left knee in towards your chest. If you don't feel
    much, grab your left shin, and give your left leg a little twist (ie pull
    your shin closer to your chest). Your should feel this. Another one is to
    lie on your back, put both feet in the air, then bend your left leg again,
    but this time bring your left shin in front of your roght quad. Now pull
    your right leg towards your chest - you should feel this in your buttocks.
    If you don't, push your left knee away from your chest, while maintaining
    the distance between your right leg and your chest.

    ANKLES (Mike Dotseth [email protected])

    Stand with feet in normal standing position. Place a hand on a wall or a
    railing for a little balance. Now, 'roll' your feet around on their 'outer
    edges'. Repeat 50 times. ('Rolling on the outer edges' means to tilt your
    feet as far outward and inward (supination and pronationtween rock forward
    on your the balls of your feet and back on your heels.) The major benefit
    is the stretching and strengthening on the muscles and tendons which keep
    your foot stable as you run.

    A Frequently Asked Questions (FAQ) about stretching and flexibility by
    Brad Appleton can be found on:


    ========================================== Sweat (Sam Henry
    [email protected])

    Question: I sweat more than I can replace during a long run, ride, or
    triathlon. What can I do about it?

    It's hard to say what to do without knowing what you do now. None of us can
    replace as much as we lose while we are losing it. The trick is to keep
    from going into deficit.

    Do you hydrate yourself every day, all day long? Min 2 qts/day.

    Do you hydrate yourself extra before the ride (like a qt an hour for 2 hrs
    or so before the start).

    Do you use sports drinks to help with trace element losses? I use Exceed at
    25% solution for the 1st half of long rides, orange juice at 25% for med
    rides, and plain water for short rides.

    What is your consumption rate during rides? I start drinking 30 mins into
    the ride and drink a qt an hour whether I am thirsty or not. If you are
    thirsty, it is probably getting pretty close to too late.

    Do you eat while you ride? Things like bananas, oranges, and pears provide
    fuel *and* coolant, along with some nifty minerals and such that your body
    needs to make the cooling system work right. I eat fig newtons and such
    right as I start and eat every 20-30 mins after the first hour. Pears,
    particularly, are an easy-to-eat thirst slacker.

    What kind of hydration regimen do you use *afterwards*? I immediately start
    drinking at the end of a ride, starting with a quart of water followed by a
    quart of full-strength sports drink (Exceed for me). I also find something
    to eat that is high in complex carbohydrates. All this within the *first
    hour* after the workout. The eating and drinking are intertwined. Then I
    drink another quart of something that sounds appealing. Then I go back to
    my drinking all day long to get my "normal" two quarts.

    I might have thought I would slosh, but I never have. And most of my riding
    is done at temps above 80 degs and in high humidity. If you are urinating
    infrequently and the urine is a dark color, you are underhydrated, whether
    you have exercised or not. No matter how much you sweat.
  5. Archive-name: running-faq/part5
    Last-modified: 10 Mar 2003
    Posting-Frequency: 14 days


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

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


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


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

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

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


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

    Vitamins and Minerals

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

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


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

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


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

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

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

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


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

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


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


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

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


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


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

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

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

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


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


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


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

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


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

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


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

    ------------------------ Powerbars (John McClintic [email protected])

    I submit "power bar" recipe originated by Bill Paterson from Portland Oregon.

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