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Eat These Foods to Prevent Exercise Induced Nausea

Runner’s stomach can slow you down so eat these foods to keep up your pace!

Runners’ gut or runners’ stomach is a well-known phenomenon in the world of running. From mid-run stomach aches and bathroom breaks to other gastrointestinal complaints, athletes can be plagued with exercise-induced stomach problems. Nausea is also a common symptom among runners.

People who engage in intense workouts like high intensity training, marathons, long distance cycling and triathlons are at greater risk for nausea that is brought about by exercise. People with a history of acid reflux (also sometimes called Gastroesophageal Reflux Disease or GERD) are at an even greater risk due to excessive pressure on your core.

Exercise-induced nausea can occur in athletes after high intensity or strenuous training, according to a study published in 2013 in Gastroenterology Review.  According to Robert Glatter, M.D., an assistant professor of Emergency Medicine at Northwell Health as well as attending emergency physician at Lenox Hill Hospital, “Exercise-induced nausea results from reduced blood flow to the stomach during intense exercise as blood flow is directed to more critical organs such as the heart, lungs and brain.”

It can also be caused by other things like irritable bowel syndrome and other factors such as climate conditions, duration and intensity, type of exercise and hydration status. This nausea can also occur if you start and stop running too quickly, which makes it important to slowly ease your pace down when coming to the end of a run.

In some cases, this nausea may result in vomiting if relief is not sought. Slow and deep abdominal breathing can help as well as the application of a cool compress on the back of your neck or forehead.

Below are some foods that can help prevent or ease symptoms of exercise-induced nausea.

Starchy Foods

Foods such as pretzels and crackers can help absorb stomach acid, which can ease stomach upset and nausea. Grab a handful of pretzels or white saltine crackers about 30 minutes before your run.

Ginger

Ginger is a well-known ailment for stomach upset. It may work to relieve nausea in the middle of a workout as well. Grab some ginger snap cookies before a workout. This gives you both a carbohydrate benefit as well as the anti-nausea benefit of the ginger. You can also carry ginger candies on your run to pop one in your mouth if you feel a bout of queasiness coming on.

Whole Grains

Some people experience nausea while running because their glycogen stores are low. Complex carbs like whole grains may help by slowly release energy into your body and bloodstream, which can help to keep your appetite satisfied.

Nut Butters

Nut butters like peanut, almond or cashew may help reduce nausea if eaten in small portions due to their sodium content. Be careful not to eat too much as it can upset your stomach before exercise.

Coconut Water

Coconut water offers hydration and electrolytes. Dehydration and electrolyte loss (often due to sweat) can both lead to feelings of nausea. Coconut water offers sodium, potassium, magnesium, phosphorus and calcium.

Determine How Many Miles a Week to Run or Walk

Follow these rules to figure out how many miles you can safely aim to get in.

Whether you are preparing for a 5k, 10k or a marathon, proper training is important. Many runners mistakenly think more mileage is better overall. Instead, there is a catch. More mileage is better but only up to the point where you can achieve your potential. Once you reach that point, if you exceed it you are only increasing your injury risk. Below are some rules to keep in mind when determining your mileage range.

Mileage Requirements Increase In Correspondence to Performance Goals

If your aim is to merely reach the finish line of a race, you can run fewer miles when training. But if you aim to finish a race with the fastest time possible, your mileage requirement will increase.

Allow Your Body to Adapt

When you plan to up your mileage, take it slow in order to allow your body the necessary time to adapt to the increase in workload. It is generally considered safe to add a mile to each run you do per week as long as you run at least two weeks at that level before adding more. If you run three times a week, you can then up your weekly mileage by three miles. If you typically run five times a week, up your mileage by 5 miles. Then stick with that increased level for another week (two weeks total) before advancing another 3 or 5 miles.

Some Miles Count More

Depending on how you are working out, some of your weekly miles can count as more than others. Workouts that include tough track workouts, short repeats and/or tempo runs are harder to recover from than the same amount of time spent doing easier aerobic running. When you do harder workouts, decrease the total mileage a little to make up for the added stress on your body to keep yourself from doing too much and risking injury.

Additionally, the farther away your pace is when running at race pace, the less your miles will help when it comes to racing performance. The principle here is that you become good at what you do during practice. If you tend to run slower when training at longer distances but your race is a short distance, fast-paced trek, chances are you are not going to do as well during the race. On the other hand, if you are sprinting short distance runs when preparing for a 10-15 mile cross country race, your training will do little for you. Try to train in a way that will help you achieve your overall race goals. If you plan to participate in a 50-mile race, go on five or six our slow runs. If you want to smoke a fast 5k, train accordingly. This will help you achieve your overall goal.

Remember that high mileage totals do not do you any good if you end up injured and have to sit on the sideline during a race.

 

Why Runners Need Upper Body Strength

Improve your efficiency and prevent injury by strengthening your upper body.

Many runners fail to make time for strength training. Many runners feel that it is unimportant or simply do not have the time while others just flat out hate it. But pumping iron for runners is incredibly important – not only for increasing your efficiency when it comes to running but also for preventing injury! Below are a couple of reasons why along with a few exercises you can do to start building strength.

It is important to note that the end goal is not to add a ton of muscle that will negatively impact your performance and pace. Instead, you are simply increasing your strength by increasing your neuromuscular adaptation, or the ability for your muscles to work together. When you strengthen your upper body, you become a more balanced runner.

Now here is why.

For Efficiency’s Sake

Every time your feet hit the pavement, you use not only your legs to push you forward but also your arms, chest, torso and back to improve efficiency and balance. Your arms pump when you run, enhancing your forward movement. So, the stronger your arms are, the more efficient they will be in your forward movement.

Prevent Injury

Have you ever suffered from aches, soreness, cramping, strains and/or inflammation after running? Has it happened in your shoulders, neck or arms after running regularly? If it has not, it does not mean it will not. This is not an uncommon occurrence and is typically the result of poor form.

What is more is you can be fine for miles and miles and suddenly something can switch, causing a kink in the kinetic chain. A number of factors may contribute to this: rounding your shoulders, shrugging your shoulders up to your ears, holding a cell phone or water bottle or swinging your arms too widely.

A strong upper body can help you to maintain proper position and posture as you work out. It is important that you develop and maintain this strength. This can help you to run longer without fatiguing so easily as well as prevent that hunched, painful look toward the end of your race.

Upper Body Exercises for Runners

Pushups: You can start out doing pushups – as many as you can for one minute. Advance this toward to minutes as you are able.

Once you feel like you are ready, try single-leg pushups. Get in pushup position. When dropping down, lift your right leg 8 to 10 inches from the floor. Return to starting position. Descend again, raising your left leg this time. Do this as many times as you can in one minute.

Man Makers: Get in a pushup position with one dumbbell in each hand. Bring the dumbbell in your right hand up to the side of your chest. Lower it to the floor. Repeat with your left arm. Next do a pushup. After the pushup, tuck your legs in toward your chest and stand, lifting the dumbbells into an overhead press. Reverse this pattern, heading back into starting position. Do this as many times as possible for one minute.

Try to get some upper body workouts in before your next race. Pay attention to how your body responds and you may be surprised.

 

Couch to 5k in 10 Weeks Plan with Virtual Pace Series

An easy plan for any beginner!

Running for rookies can seem like a huge feat at first. With a successful training plan, you can remove the guesswork while taking your fitness up a couple notches! By the end of 10 weeks, you should be able to run a little over 3 miles! All you need to get started running are some comfortable clothes, a pair of running shoes and a watch.

Weeks 1 and 2
Three Days Per Week
For these first two weeks, you are going to focus on moving for 30 minutes straight. Simply walk outside and head in one direction for a total of 15 minutes. Then turn around and head back to your destination, which should take another 15 minutes, give or take. During this 30 minute stretch, follow these tips:

  • Walk for the first 5 minutes of your workout. This is your warm-up period.
  • Walk for the last 5 minutes of your workout – you always need to cool down.
  • In those 20 minutes between, jog or run – whichever you prefer. Be careful to not push yourself. Many beginners like to alternate between jogging and walking by jogging until they feel tired (or for 30 seconds at minimum). Once they feel tired (or the 30 seconds are up) they walk until they feel recovered and repeat the process.
  • Aim to do this three times per week for two weeks.

Weeks 3 and 4
Four Days Per Week
This time you are going to walk out of your door and travel in one direction for 18 minutes, turn around and head back. This makes your workout total 36 minutes. Follow these tips:

  • Walk for the first and last five minutes of your workout.
  • During the middle 26 minutes, run or jog as you please. Go at a pace that is comfortable for you; do not push yourself. Rather than 30-second intervals, this time aim for 45-second intervals between walking and jogging.

Weeks 5 and 6
Four to Five Days per Week

This time around you will work out for 40 minutes total, going 20 minutes in one direction and 20 minutes back to where you started. During your workouts, follow these tips:

  • Walk for your first five minutes and your last five minutes of each workout.
  • During the middle 30 minutes, run or jog, keeping an easy pace without pushing yourself. Alternate between walking and jogging/running for a minimum of 60 seconds.

Weeks 7 and 8
Four to Five Days per Week

This time you are going to work out for 46 minutes total, heading 23 minutes in one direction and 23 back.

  • Walk for the first and last five minutes of every workout.
  • During the middle 36 minutes, run or jog at an easy pace. Alternate between jogging/running and walking every 90 seconds (you can stretch this more if you want to). You should be able to hold a conversation while running. If you cannot, slow down.

Weeks 9 and 10
Five Days per Week
Rev things up a bit by heading in one direction for 25 minutes and 25 back, totaling at 50 minutes.

  • As usual, walk the first and last 5 minutes of each workout these weeks.
  • During the 40 minutes between, jog or run at an easy pace, going until you start feeling tired at a minimum of two minutes. Walk until recovered and start again.

Consider recruiting a family member, spouse or friend. Running often is easier with someone by your side! Remember to stay hydrated while running as well!

4 Ways to Warm Up Before Your Run

While it’s tempting to get your workout started by simply running at top speeds, this can actually cause injury. Before any running workout, it’s important to warm up your muscles in order to stretch them out and prevent you from any tears or tweaking a tendon. Also, if you start your running too fast, you are more likely to slow down faster and your endurance will wear down. Here are some great warm-ups that will keep you loose and feeling great throughout your workout.

  1. Walk

Start your warm up with a brisk walk. This eases your body into workout mode and helps get your legs ready for your run. Walking takes the tendons and muscles in your legs through the same range of motion that running does. Walking increases your body temperature and increases blood flow to your leg muscles.

  1. Stair Climbs

Find a series of stairs and slowly jog up and down them. This stretches out your glutes and hamstrings to keep your legs and even increases the range of motion of your legs so that the muscles are loose and energized. This dynamically stretches out your muscles and helps prevent injuries when you begin to run.

  1. Deep Lunges

On a straight stretch of the track, do some deep lunges. Deep lunges are able to stretch out your glutes and your calves. This is a great way to slowly loosen up your legs and your hip and knee joints so that they are not damaged during any strenuous part of your run.

  1. Stretches

Certain dynamic stretches can work to energize your legs and help prevent you from any injuries during your workout. These are some examples of dynamic stretches that you can do during your warm up:

  • High Knees – Do a light jog, but kick up your knees as high as they can go. Do this for 30 seconds
  • Butt Kicks – Do a light jog, but kick up your feet behind you as high as they can go until they lightly kick your bottom. Do this for 30 seconds
  • Ice Skaters – Start in a standing position and then slowly bring your left foot to the opposite side of your right leg and lean down then slowly. Repeat with your right leg. Do this for 1 minute.

Don’t Forget to Cool Down After Your Run

Something that is also helpful for recovery after your run is doing an effective cool down. Once you have completed your run, do some light stretches and walk for a short distance. This will help slow down your heart rate and will prevent your muscles from becoming sore after your workout.

Training for Your Virtual Race

It’s important for you to train for your virtual race so that you feel prepared for race day. Find a race that gives you enough time to train beforehand. You can choose a race that works well with your personality and has a medal that you will always treasure.

Creative Ways to Make Your Virtual Race Even More Enjoyable

Virtual races are always an enjoyable experience. You get the chance to set goals for yourself and accomplish those goals. You also have the ability to complete your race at your own pace and wherever you feel most comfortable. However, there are some things that you can do to make your virtual race an unforgettable experience that you will always treasure. Here are some creative things that you can do to make your virtual race a blast!

1. Invite Friends to Join You or Cheer You On

Races always seem to be better when you do them with friends, because they are there to encourage you throughout training and during the race. It’s great when you are doing them with someone who has the same passion for racing as you do. If your friends do not seem to want to join into the race, they may be happy to cheer you on from the sidelines.  This way, they can still have fun contributing to your success.

2. Dress Up in a Fun Athletic Outfit

For some of the fun virtual races that you can do, it may make your race a little more enjoyable to dress up according to the theme of the race! You get the chance to wear a crazy outfit and let people know that you are actually on a race and not just exercising. Choose a virtual race where you would be comfortable creating an outfit with that theme and find an outfit that is fun, but you are still comfortable in while you are racing.

3. Make Sure that You Celebrate After Your Race

While reaching your goals and achieving victory can be exciting enough, you can still find some simple ways to celebrate what you accomplished. If you did do the race with friends, maybe you can all go out to dinner afterwards or do another activity that you all enjoy together. This way, you can keep the party going and celebrate what you all accomplished together.

4. Do a Photo Shoot When You Receive Your Medal

Since you receive your medal in the mail after you have completed your race, you may want to take some time to celebrate again when you receive it! Take some pictures of yourself wearing the medal and share it on your Facebook or Instagram so that your friends can celebrate with you and congratulate you for completing your race.

Having a Great Time Doing a Virtual Race

Everything from your training to your virtual race is all about helping you reach the fitness goals that you have for yourself and having a great time doing it. If you haven’t tried doing a virtual race, we have some fantastic options to choose from. Virtual Pace Series can help you find a race that works with your personality and your training schedule. Our virtual races are all about helping you find races that you will enjoy doing and you will be proud when you have completed it!

3 Benefits of Doing a Virtual Race

Races are always a fun way of staying physically fit. It gives you the chance to work on your personal best and earn a beautiful medal when you are done with the race. You also have the confidence to know that you reached your goals and finished your race. One of the joys of virtual races is that it has all of the positive aspects of a race without any of the drawbacks. These are some of the best benefits of doing a virtual race.

1. You Are Only Competing With Yourself or Friends

The point of most races is to improve yourself and to have fun, but sometimes too much competition can spoil the fun. When people start passing you during a race, you can feel self-conscious and upset, which can prevent you from joining in the fun on other races When you are running your virtual race, you get the chance to run at your own pace.  You can still compete in the race with your friends and have a great time together at a pace that suits you all.

2. You Can Race Wherever You Want

Sometimes you need to travel a distance in order to get to a race, which can be so inconvenient. You have to travel to wherever you need to go the day before to pick up your bib and then you need to be sure that you arrive at the race location early so that you are with your pace group. The best thing about virtual races is that you can race wherever you want! If you have a favorite running spot that gives you the energy to do your best, you can race there! You can even race on a treadmill if that is where you run the best. You have the freedom to run where you are most comfortable.

3. You Still Get Some Fun Medals

When you complete a race, it feels so rewarding to get that medal to show off what you earned. There are so many colorful and creative medals that make the entire experience more fun. Many people choose to compete in a race simply because they like the look of the medal that they would win by competing in the race. When you receive that medal in your mailbox, you will still feel that pride from knowing that you were able to complete the race that you participated in.

4 Tips to Help You Train for a Virtual Race

Just as with any type of race, it is important to do some training before your virtual race. When it comes to starting your training for a race there are some things that you should think about to help you complete your race and have a fun time doing it. There are certain things that many runners may do in order to prepare for their races. Here are some things that you can do so that you have a great race day.

1. Create a Goal for Yourself
When you begin your training for your race, it is good to begin with a goal in mind. Perhaps you want to run the entire race without stopping to walk. Maybe you want to achieve your personal best. Or maybe it is something that is completely unique for you. No matter what it may be, it is always a good idea to start with goals in mind. It can give you the motivation that you need throughout your training. If you accomplish your goal during the race, it will mean so much more than a

2. Make a Training Plan
Another good thing to do before you begin training is to create a training plan. Decide which days you will spend running and figure out how long you will run on each of these days. This will help you stay focused on your goals and will give you a schedule that you will want to stick to.

3. Get a Running Buddy
Running buddies simply make training more fun! You have someone to talk to when you are doing all of the training and you will have some one to race with when your do the virtual race with. Having a running buddy can help you stay accountable during your training. Since they will be doing the training as well as you, they can make sure that you stick to the training plan that you have created for yourself.

4. Find a Place Where You Love to Run
Your environment can make a huge difference on your training and your mindset when it comes to your race. One of the benefits of doing a virtual race is the fact that you are able to run wherever you want to run. Whether you prefer running on the treadmill or you enjoy running outside, it’s your choice. Find that place that makes you feel great when you are running so that you can have a wonderful time during your training and during your race.

Training for Your Virtual Race
The most important part of any virtual race is to have a great time. You can have a fun time while you are training too! Training for your race not only helps you be prepared for your race, but it also can make you more excited for race day. We want to make sure that you truly treasure that medal after all of the hard work that you do after your training.