Run/Walk Club Nampa

2009-03-12T14:24:00.000-07:00

Taper your diet before a big run

1) Setting the Stage
Your daily calorie should be 17-26 calories x your current weight
~60% carbs (450g per day)
~20-25% fats (the healthy ones)
~15-20% protein
Taper your food 4-5 days before race
~Deduct 100 cal for every mile you taper off
~Eat low-fat & High Carb foods
~Take a Multivitamin

2) The Home Stretch
Fluid Load 2 days before the race
~Drink plenty of liquids thru out the day
~Clear or pale urine
Eat 800-1000 cal meal night before w/ high carbs & low-fat & protein
~Avoid beans or broccoli or anything that upsets your stomach
~Don’t try any new or different foods

3) Race Day
Eat light meal in a.m. (2-4 hours before the race)
~200g carbs
~800 calories
*Bagels *Rice *Raisins
*Bananas *Pasta *Nutritional Sup drinks
*Sports Drinks

4) Post Race
Drink plenty of fluids
50-100g carbs w/in 15 min. after your race
600g carbs w/in 24 hours of race

From Biggest Loser Site! Great tips

2009-01-14T06:17:00.001-08:00

Why Stay Active?
We've got 10 great reasons

There are so many benefits to daily activity, and they affect much more than your physical appearance. Here 10 great reasons to stay active.

1. People who exercise live longer, on average, than people who don't.

2. Active people have a lower risk of dying from heart disease and stroke, and they're less likely to get high blood pressure.

3. The more active you are, the lower your risk of colon cancer.

4. The less active you are, the higher your risk of getting type 2 diabetes. If you already have type 2 diabetes, exercise can lower your blood sugar levels.

5. In people with arthritis, moderate exercise helps reduce joint swelling and pain and improves mobility.

6. Strength-building exercise helps counter bone loss.

7. Exercise makes you functionally fit, meaning that it's easier for you to carry groceries, do chores and independently perform many other activities of daily life.

8. Because of the calming effect of exercise, active people are less depressed, and depressed people often feel better after they start exercising.

9. Exercise can save you money. If you can prevent serious and costly medical conditions such as heart disease, cancer and osteoporosis, you will have more money for your other needs.

10. Exercise can be fun! Many of the activities you did for play as a child count as exercise. Dancing fast, walking your dog, bicycling and gardening, all strengthen your heart and lungs.

Find the activities you like do and get to it!

I thought this was good advice for walking or running.

2009-01-14T06:14:00.001-08:00

STUCK IN A RUT

How to get out of a bad place and feel good again.

By Jeff Galloway

Photographs by Jack Hornady

From the January 2009 issue of Runner's World

I often hear beginners say that after a few months of steadily adding miles and feeling more at ease on the road, they feel stuck. They just can't go any faster or farther, and running doesn't feel as good as it did at first. Hitting ruts is normal, but it's important to get out of them and keep improving your fitness. It may just take a few small changes.

The Rut: I feel sluggish on my runs, and I'm slowing down.

This Way Out: Back off slightly. Shift your running to every other day and add more walk breaks to your runs. Ease into every run by warming up with one to three minutes of walking. If you try these tips and still feel fatigued, talk with your doctor. You may be low on iron or B vitamins.

The Rut: I can't run any faster.

This Way Out: Add speedwork (or accelerations) and longer runs into your weekly routine. The speedwork helps build your aerobic fitness. Longer runs improve your ability to deal with the stress of a hard effort. Take a day of rest after speedwork and long runs so that your body can recover.

The Rut: I lose steam on my long runs.

This Way Out: Slow down your long runs, add miles more gradually, and add more walk breaks. For example, if you now do your long run at a nine-minute-per-mile pace, with one minute of walking per mile, slow the pace to 10-minute miles, and take walk breaks after three minutes of running. And run long every other week, adding one mile each run.

2009-01-13T20:13:00.000-08:00

Welcome all you walkers/runners. My plans for this blog is to get tips & recipes and anything else that will keep you motivated & healthy. I want this blog to be for everyone. So if you want me to add something just let me know.

The Walk/Run Club meets every Saturday morning at 10:00 at the West Park. Our goal is to get healthy & have a good time.

Lets get this club growing so invite everyone. See you on the 24th!