On The Run
Jay Kumar
Runners are like cars: they need fuel to keep performing at a high level. But if you're like me, a big meal before a long run isn't going to sit well.
Fortunately, there are plenty of alternative energy sources you can use to help get you through those long training runs.
You probably don't need to take anything with you if you're going out for under an hour, unless your energy level is already low before you start and you need a boost. But for longer jaunts, it's not a bad idea to go equipped with some of the following:
Bars. Bars can provide a good pre-run source of energy, since they're pretty densely packed with carbohydrates and protein. Depending on how well you digest food, you may not want to eat an energy bar immediately before a run. Top brands include PowerBar, Clif Bar, Balance, Luna and many others. Even Snickers makes an energy bar called Marathon. Some folks like to eat them during a run, but I think they're too heavy to ingest in mid-activity.
Gels. Energy gels are small packets that contain about 100 calories worth of flavored carbs and sugar. I take one for every hour of running I do. They don't weigh you down and come in many flavors. The best-known brands include GU, CarbBoost, Clif Shot, and Hammer Gel. Some runners don't like the consistency of gels, so there are products like Clif Shot Blocks, which are small gelatin blocks that are easily digestible, or Jelly Belly energy beans, which are essentially jelly beans designed to provide carbs as well as sugar.
Drinks. The energy drink industry is huge, but I would draw a distinction between sports drinks such as Gatorade and energy drinks such as Red Bull. The former provide carbs, water and sodium, which can all be helpful during a workout; the latter are loaded with stimulants including caffeine that could result in dehydration or increased blood pressure or heartbeat. Many runners stick with good ol' water, but if you're going to be running for two hours or more, it's not a bad idea to work in a sports drink at some point. Some runners buy sports drink mix from Gatorade, GU, Hammer and other manufacturers that they can use to prepare their own drinks; you may see runners wearing fuel belts with small bottles of these concoctions. Whatever you choose, try it ahead of time to make sure it agrees with you.
Candy. That's right, candy can be a source of energy for runners. You probably don't want to run the whole time while inhaling a big bag of M&Ms, but certain easily digestible types of candy are often used by runners. When I ran the New Jersey Marathon two years ago, mile 22 featured a "candy station" with plenty of gummy bears, jelly beans, red licorice and other goodies. At that point of a marathon, it's nice to get a boost from something that tastes good. The folks who line the sides of Heartbreak Hill in the Boston Marathon often offer runners candy or freeze pops, which can be especially refreshing. Some folks like to bring saltier snacks on their runs such as pretzels, although I would think you'd get awfully thirsty after eating those.
Ultimately, like everything, it comes down to personal preference. Experiment on shorter runs to figure out which sources of energy work for you.
Starts and stops
Sprinter Usain Bolt of Jamaica is considered the fastest man alive, with Olympic and world records in the 100-meter race that measured him at 28 miles per hour. But as fast as he is, a new study published in the Journal of Applied Physiology found that humans are biologically capable of running up to 40 mph. According to an article in the Telegraph (UK), researchers at Wyoming University calculated the quickest rate at which muscles can biologically move. The key is the speed of muscle contraction, which the scientists say would allow runners to reach 35 to 40 mph or faster. In comparison, lions can run at 50 mph when chasing prey and cheetahs can hit 70 mph.
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Most marathon runners have enough to deal with just getting through their races. On Jan. 17, Lynne Harkey was at mile 20 of the Chevron Houston Marathon when she noticed a runner had collapsed, according to the Eagle of Bryan-College Station, TX. Harkey, an ER nurse at St. Joseph's Emergency Center in College Station, immediately stopped and began administering cardiopulmonary resuscitation on the man, who had suffered a heart attack. A team of emergency responders arrived, and Harkey helped resuscitate the man before he was transported to a local hospital. Harkey finished the marathon in 4:15 and later received the Values in Action award from St. Joseph's Health System — although she never learned the man's name or received an update on his condition, the paper reported.
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On the Run is a biweekly column about the North Shore running scene. Send any questions, comments, or news to jay.kumar@gmail.com.
Upcoming races
Wednesday, Feb. 3 & 10
Danvers 5K Fun Run, Sweet William's Garden Center, 141 Pine St., Danvers, 7 p.m. Free, timed run. All welcome. These events are part of a weekly 52-race series. E-mail adam@danvers5k.com.
Sunday, Feb. 7
Great Stew Chase 15K (9.3 miles), 177 Lynnfield St., Lynn, 10 a.m. Contact: Roger Perham at 978-468-7934 or e-mail perham@comcast.net.
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Visit http://coolrunning.com/eventcal/index.php for more race listings.
