Fit­ness gu­rus Lo­gan Dube and Sarah Kas­man serve up train­ing tips

Sherbrooke Record - - LOCAL SPORTS - A Run­ner’s Mind Chris­tine Blanchette

With the Van­cou­ver Sun Run fast ap­proach­ing on April 22nd and the spring marathon sea­son in full bloom, runners gear­ing up for the big run will be wise to add cross train­ing and healthy eat­ing habits to their rou­tines if they haven’t al­ready done so. If you shave just a few sec­onds off your best times, that is a pos­i­tive. Or you could break through a time bar­rier you never thought pos­si­ble.

Lo­gan Dube, Fit­ness Man­ager at Steve Nash Fit­ness Club was will­ing to share her ex­per­tise on the sub­ject of cross train­ing. In an email in­ter­view she of­fered her take on the best road to over­all fit­ness.

A re­porter asked Dube if cross train­ing was an im­por­tant el­e­ment to run­ning. Her one-word re­sponse: "Cru­cial!” Then she elab­o­rated, say­ing, “One - to pre­vent in­jury; two - to im­prove per­for­mance with longer run stride, stronger legs, etc."

Dube fur­ther ex­plains the ben­e­fits of cross train­ing: "Firstly, you’ve got a set dis­tance. Then the con­sid­er­a­tion of how long it takes you to com­plete the race. Bet­ter stride length would mean (fewer) steps to com­plete the dis­tance. Faster leg speed would mean fin­ish­ing the race faster. Stronger core would mean more ef­fi­cient use of the whole body and bet­ter biome­chan­ics. Proper joint sta­bil­ity/mo­bil­ity would re­duce risk of in­jury or wear and tear on the body.”

She con­tin­ues, “Run­ning is one func­tional move­ment and the more you do just one thing the more your body be­comes un­bal­anced. Your run­ning mus­cles might be strong to the point of get­ting too strong, (lead­ing to) IT band is­sues, knee pain, hip pain, back pain.” Dube adds, “The move­ments you don’t train are like the weak link in a chain any ath­lete that works to elim­i­nate their weak links is a bet­ter ath­lete. They per­form bet­ter, re­duce risk of in­jury and can sus­tain the sport they love for longer! And if you’re stuck at a plateau - can’t run faster, can’t in­crease dis­tance or nag­ging in­juries - your cross-train­ing will make you faster (with) more ef­fec­tive im­prove­ments in your run­ning!"

When it comes to fu­el­ing your body, reg­is­tered di­eti­tian Sarah Kas­man at Cope­man Health­care of­fers her advice here: "There are many ways to fuel your body and ev­ery ath­lete is com­pletely dif­fer­ent from each other, so at the end of the day, you should do what makes you feel great! Re­mem­ber to al­ways prac­tice th­ese prin­ci­ples dur­ing train­ing, as th­ese are your test runs for race day.”

Here are Sarah’s Top 5 Tips to fuel your body:

Eat reg­u­lar balanced meals through­out the day. If your meals are more than five hours apart, add a snack to keep en­ergy lev­els main­tained. If your en­ergy stays con­sis­tent through­out the day, you will be more likely to per­form dur­ing a train­ing ses­sion.

•For most peo­ple, this means mak­ing:

•50 per cent of your plate - pro­duce, in­clud­ing: fruits and veg­eta­bles – th­ese foods are your vi­ta­min and min­eral back­bone.

•25 per cent of your plate - high fi­bre starches may in­clude: quinoa, bar­ley, squash – th­ese foods pro­vide en­ergy for your brain and mus­cles.

•25per cent of your plate - lean pro­tein, in­clud­ing: Chicken breast, tofu, eggs, plain Greek yo­gurt – this is im­por­tant to build and re­pair your mus­cles.

NOTE: if you’re train­ing more than one hour daily or have eight hours be­tween work­out ses­sions, th­ese pro­por­tions might look dif­fer­ent.

Make sure you’re tim­ing the RIGHT foods be­fore your runs to en­sure you’re get­ting ad­e­quate en­ergy. The closer you get to your run, the more you want to avoid foods that are high in fat/high in fi­bre as th­ese are slow to di­gest and can cause your stom­ach to be up­set. Car­bo­hy­drates are your num­ber one fuel source.

Re­place es­sen­tial nu­tri­ents (elec­trolytes and fluid) that are lost DUR­ING your runs. Make sure (to) drink lots of flu­ids, and if you sweat a lot, con­sider an elec­trolyte re­place­ment.

Make sure you’re re­cov­er­ing ef­fec­tively af­ter your long runs or if you’re do­ing two train­ing ses­sions in a day. If you have eight hours be­tween ses­sions, be ag­gres­sive with the tim­ing of your re­cov­ery snack and have 20-25g pro­tein with car­bo­hy­drate within 30 min­utes of fin­ish­ing your work­out and then 1-2 hours later, have a reg­u­lar meal, (which) could be cup plain Greek yo­gurt plus a ba­nana.

Do you have a fit­ness story to share? Con­tact Chris­tine www.run­withit.ca

Twit­ter: @christineruns

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