Nutrition Tips - 10 Foods for Health and PR’s, by Diane Gallagher, M.S., R.D., a Registered Dietitian and competitive master's runner

 

1. Water
2. Fat Free Milk
3. Broccoli
4. Whole Grain Cereals and Breads
5. Yogurt
6. Oranges
7. Beans Lentils and Dried Peas
8. Tomatoes
9. Potatoes
10. Lean Meats, Poultry and Fish

• Whole Grain Cereals and Breads – Get plenty of fiber from these breads and whole grain products.  Fiber is important in preventing constipation, controlling blood sugar and some types can lower cholesterol.

·         Yogurt – Ever hear of friendly bacteria? This is what yogurt contains. Lactobacillus is a bacteria found in yogurt that will help keep your intestinal tract healthy. Yogurt also provides plenty of calcium and protein without the added fat. It is a great snack and can be used in many recipes as well. Yogurt is a great recovery food after a long run.

 

• Oranges – One of the best sources of vitamin C around!  Choose an orange to supply your body with fiber and a daily dose of vitamin C.  Vitamin C may help improve your immune system and keep infections away.

Detailed descriptions of the each of the remaining food items below will follow next week.

 

Breakthrough findings on Running Injuries – A CONTINUING report from Coach Bill Leach

 

Recent research has concluded that over 80% of runners that suffer injury to hips, legs or feet have less strength in:

 

• The muscles in the front of the hips that lift the thigh and knee upward on the injured side – hip flexion.
• The muscles on the outside of the hips that move the leg outward – leg abduction.
• The muscles on the inside of the thigh that pull the leg toward the center of the body – leg adduction.

Differences in strength as listed above are contributing to running related injuries to the hips, legs and feet.   Increasing the strength in the muscle groups above, will; accelerate your recovery.  You can also reduce your risk for injury by identifying and correcting differences in the strength in the muscles on the left and right side of your body as listed above.  

 

So, if you have an injury anywhere from your hips down to your feet, or if you want to prevent running injuries for the coming running season, you will benefit from:

 

·         Measuring the strength of the muscle groups listed above, to determine left to right strength differences – Contact Coach Leach at bill@coachleach.com for assistance in strength measurement.

·         Add strength exercises, targeting the weak muscles groups – An exercise for strengthen the Hip Flexor muscles follows:

 

An exercise recommended for strengthening the Hip Flexor muscles: 

 

• Attach one end of a resistance band to a firm anchor point at the floor or ground level
• Attach the other end of the resistance band to your foot or ankle
• Stand very tall, w/ lower abdominal muscle tightened, facing away from the anchoring point
• Pull the knee and thigh of the exercise leg forward and upward as much as possible
• Repeat 3 sets of 10 repetitions on the weak side and 2 sets of 10 repetitions on the strong side

STAY TUNED!  Coming issues will guide you toward strengthening exercises for Hip Adductor and Hip Abductor muscles to reduce your injury risk.

       

Mid-Day Speed Training anyone?

 

Please contact Coach Leach at bill@coachleach.com if you are interested in:

 

·         “SPEED” (interval or repetition)  workouts –  Mid-day on Wednesdays (12 noon) – for 1 hour on the track at Lakeshore Park – Chicago Avenue and Lakeshore Drive 

·         “TEMPO or LT” workouts –  Mid-day on Thursdays (12 noon) – for 1 hour starting and finishing in Grant Park, at Columbus and Balbo 

 

PEAK FYI – The format for the current PEAK Performance Training Cycle (May 2 – June 23) includes:

 

• Monday sessions FOCUS upon CORE Exercises, starting at 6:00 a.m. and 6:00 p.m. at the CARA Board
• Thursday session FOCUS upon EITHER CORE Exercises and SPEED Training (Athlete’s individual choice), starting at 6:00 a.m. and 6:00 p.m. at the CARA Board
• Saturday session FOCUS upon SPEED via interval, repetition and hill training, starting at 8:30 a.m. at the CARA Board

“Intermediate Core Training”, a DVD is available for purchase at www.coachleach.com.  The DVD is 1 hour and 5 minutes in length and includes a detailed “CORE” Wake-up and Warm-up routine and 3 full “CORE” training sessions, including demonstrations by athletes, the animated “CORE WIZARD” and a “Coaching Points” booklet.  “Intermediate Core Training” is available via: www.coachleach.com Fleet Feet Sports Chicago

 

Another VERY IMPRESSIVE race report – Geoff Wilson continued his torrid pursuit of PR’s at the Great Western ½ Marathon – running 1:24:47 for a 3 minute PR – this is after posting impressive PR’s just 6 weeks earlier at the Cary ½ Marathon and just 2 weeks following a PR performance at the London Marathon.

 

Please report your race results, including notes – P.R.’s, etc. –e-mail bill@coachleach.com

 

Questions? Please forward questions to coachleach@coachleach.com – we look forward to your questions.

 

ARCHIVED editions of past COACHLEACH.COM Newsletters are available via the HOME page of www.coachleach.com

 

Coach Bill Leach 2400 North Sheffield Avenue Accelerated Rehabilitation Center Chicago, Illinois   60614 773-793-3917 http://www.coachleach.com