Many of us started our running, walking or workout programs to lose weight.  That is the main reason I started running twenty plus years ago.  I was a former collegiate swimmer who had tired of the smell of chlorine but still loved the smell and taste of pizza, burgers and French fries.  As a result of my lack of exercise and unchanged enormous appetite, I piled on 80 unwanted pounds.  Embarrassed to be seen shopping in the husky section and tired, literally, of growing winded on the walk to the fridge, I decided to start a running program.

Since my initial goal was weight loss, the last thing that entered my thought process was fueling or consuming calories prior to or during my training runs.  In fact, it seemed counterintuitive to take on additional calories/fuel!  Therefore, I would head out the door everyday without fluid or food/fuel.  Initially, this was not an issue as I was limited by my enormous girth and only capable of covering a block, or so, of distance (we all have to start somewhere ;)).  However, as my runs grew longer, my energy levels waned and, as a result, so did my enthusiasm for running.  I thought I just wasn’t cut out to be a runner or even active, for that matter.  I was always fatigued and I was ready to give up.  As a last ditch effort, I decided to discuss my issue with a friend of mine who happened to be a marathoner.  The first question he posed was relative to the fueling protocol I was following.  I, in turn, asked why he was concerned with the type of gas I put in my car!  What can I say, I was a newbie!  As it turns out, he wanted to know what I was eating and drinking before, during and after my runs.  My answers were nothing, nothing and nothing.  After all, I was trying to lose weight, not gain it!  He called me an idiot (remember, he is my friend so I guess he can do that) and told me that my lack of energy and inability to run longer was a result of my insufficient calorie consumption.  He said I was running on empty, gave me some fueling pointers and sent me on my merry way.

I must admit, at first, I was hesitant to take his advice because calories had become the enemy.  Since I had pretty much hit a wall doing things my way, I decided to give this fueling thing a try.  At the time, I was running when I got home from work, so on the way home, about an hour prior to my run, I consumed ½ of a Powerbar (not to date myself but I think it was the first year they were on the market and came in 3 different flavors) and washed it down with an 8 oz. glass of water.  Guess what?  That run felt great and marked the start of what has become the love of my life!!!  As it turns out, I was basically starving myself and it was no wonder my energy and activity levels had plummeted. Times have changed a lot since then (there may even be a few more PB flavor options to choose from now), but the fact that we need energy to perform at our peak, and fluid and fuel provide that energy, has not. 

With that being said, let’s talk about some fueling rules of thumb.  We will start with fluid.  You will want to consume at least 8 ounces of fluid during the hour prior to your workout.  During your workout, you should consume 4 to 6 ounces of fluid every 15 minutes.  The fluid can be water or one of the many electrolyte replacement drinks available on the market.  For activities lasting longer than 30 minutes or when exercising in warm weather, I recommend the electrolyte replacement formulas because they will help replenish lost sodium, potassium, magnesium and calcium, staving off cramping and fatigue. 

The basic rules for food are equally simple.  Consume some sort of fuel 15 minutes before the activity and then every 45 minutes, or so, during the activity.  Now, we are not talking about a steak sandwich!  Typically, we will want to consume about 70-100 calories of a mixture of simple and complex carbohydrates.  The simple carbohydrates will give you instant energy and the, longer lasting, complex carbohydrates will hold you over until it is time to fuel again.  There are many endurance fuels/foods on the market that come in various consistencies from gels to chews to jelly beans.  These formulas are easier to digest and rapidly absorbed.  Once we have finished our workout, we will want to consume some protein + carbohydrates.  This can be in the form of a turkey sandwich/real food or one of the many bars or drinks that are currently on the market.  The protein/carb combo should be consumed within the first 30 minutes after your workout, as this is the best time to repair and rebuild the muscle fibers that were impacted during the workout.

With proper fueling, both in the form of fluid and food, you will be able to exercise longer and at a higher intensity.  You will also feel much better while doing so!  Just like your car, you won’t get very far while running on empty!

Remember, these are just rules of thumb!  We are all different and have individual tastes, needs and constitutions.  Therefore, you will want to experiment and find what works best for you.  Please don’t try anything new on race day or the day of your planned event.  Fueling needs to be practiced during your walk, training run or workout!

If you need help getting started or tweaking your fueling, stop into Fleet Feet Pleasanton and talk to us.  Whether you are looking to lose a few pounds or PR in your next race, we are here to help and we have a huge selection of fuel to choose from to help you accomplish your goals. Don’t run on empty!!!

See you on the roads,

Joe

Be the Movement
by Joe Tarkowski, Cancer Survivor and Marathoner

A body at rest tends to stay at rest and a body in motion tends to remain in motion.  Newton’s First Law of Motion, otherwise known as inertia, may explain why it is so difficult to start a new project, begin a new workout routine or simply get going in the morning.  I certainly know the first portion of this law holds true but the second part is open for debate! See me at the finish of a marathon! ;)

We have all been there, laying in bed, sitting on the couch or reclining in our favorite chair bargaining with ourselves for just a few more minutes of sleep or just one more episode of Masterpiece Theater (because we are cultured like that! ;) ) and then we will begin our workout or start that project.  The problem begins when those few more minutes of sleep or that extra episode on TV cause us to delay that workout or project until the following day.  Tomorrow then comes and the cycle repeats itself (remember that part about the body at rest?).

It’s that first step that is the most difficult!  Whether it is putting foot to floor out of bed in the morning or lifting our behinds off the comfy couch, the momentum can sometimes be difficult to get going.  You are, most likely, all familiar with the famous Nike ad campaign “Just Do It”.  There is no doubt that this campaign helped sell a ton of gear and put Nike at the forefront of the athletic merchandise industry.  That message is also the best way for us to tackle the momentum swing and get our bodies moving.  When the alarm goes off in the morning or the next episode is about to start, DON’T THINK, DON’T BARGAIN, JUST GET MOVING, JUST DO IT!   Once you overcome that first big hurdle, that first step, you are well on your way to accomplishing your goals.

With that being said, when it comes to working out (running, in my case), I find that getting my run in first thing in the morning works best.  By getting up early, I accomplish my workout before the day’s events can attempt to interfere with my goal or workout plan.  Our schedules all vary, so you will need to determine what works best for you.  It might start as a short walk around the block, tackling a flight of stairs at the office or going for a 10 minute run. The key is to get moving, to get your body in motion, regardless of the duration or intensity of the activity.  Once you do, you will be hard to stop!

If you need assistance taking that first step, stop in and see us at Fleet Feet.  From training programs to gear to a friendly ear, we have everything you need to get your body in motion and keep it in motion.  Let us help you “Be the Movement”!!

Cheers,
Joe

Common Running Form vs Good Running Form

Common Running Form may include slouching running posture, heel striking, over striding and bending at the waist. Good Running Form includes tall body alignment, mid foot strike, high cadence and a forward lean. Good Running Form helps to ensure an easier run, increased efficiency, and greatly reduce the chance of injury.

Join Fleet Feet and New Balance on January 12 for a FREE Good Form Running Clinic. Have your gait videotaped and analyzed, review whether you are a good candidate for minimal footwear and learn about Good Form Running. Limit of 25 participants, so RSVP today-space is filling fast!

PLEASANTON, CALIFORNIA - 12/15/11

Fleet Feet Sports in Pleasanton has released their 2012 training program schedule. Nine training programs will be offered including Winter Base Training, No Boundaries 5k, 5k Training - part 2, 10k Training, Triathlon training and Half Marathon training classes. 

Classes kick off with Winter Base Training on January 10. This class  is meant for those that can run 3 miles and needs a little motivation to keep up the workouts during the winter months. Mileage will increase to 6 miles. Use this program to prep for Spring Half Marathon Training or to run with new friends.

Learn to run with the No Boundaries 5k training. Class begins January 17.  This is a very gentle run/walk program that helps the participant move from mostly walking to mostly running in 9 weeks. Celebrate the accomplishment by participating in the Dublin Shamrock 5k.

Spring Half Marathon training begins February 28 with the goal race the new Pleasanton Half Marathon on April 29. This is a run/walk program that will help participants go from six miles to 12 miles in prep for completing a half marathon.  Program is great for beginners or those that want to feel stronger on their next 13.1.

To learn more about the training programs, visit the training page. Registration now open for the spring classes. Stop by Fleet Feet to register. 

PLEASANTON, CALIFORNIA - 12/15/11 - Fleet Feet Sports, 234-A Main Street, Pleasanton CA is proud to host a book signing with Mark Allen and Brant Secunda, authors of the book Fit Soul, Fit Body on Saturday, January 21, between 10:30am -11:30am.

Legendary Ironman Mark Allen and world-renowned shaman Brant Secunda join forces in their first book together. In it, they show you how to become truly fit from the inside out and take your life to the next level. Whether you're training for an athletic event or just want to improve the quality of your life and how you feel about yourself, Fit Soul, Fit Body is about everything that makes you, well, YOU.

Mark Allen is a six-time Ironman World Champion. He has been called “The World’s Fittest Man” by Outside magazine and “The Greatest Triathlete of All Time” by Triathlete magazine. He attributes his success to his ongoing studies with Brant Secunda, who showed him how to find fitness not only in physical strength but in the power of personal spirit and balanced living. Mark and his races have been featured numerous times on major network television and in national publications; he has appeared on more than 100 popular covers worldwide.

Fleet Feet Sports has been a locally owned and operated specialty running store in Downtown Pleasanton for over 14 years. At Fleet Feet Sports, you will find a welcoming environment where runners, walkers and fitness enthusiasts of all abilities receive unparalleled service and support. Whether you walk, run, or simply need a good fitting pair of shoes, the experts at Fleet Feet Sports will work with you to evaluate your foot’s gait and natural biomechanics to help you select a shoe that offers the best fit and function for you. Fleet Feet Sports is committed to enhancing and growing the local running and walking communities, and offering educational resources and training opportunities to assist you in achieving your fitness goals.

RSVP to attend

Written by: Stephanie Blozey, Fleet Feet Sports West Hartford, CT

Many people wonder why we don't use a "foot scanner" that you can step on to determine what shoe or insole is right for you. These computerized scanners, which are being installed in drug stores and superstores, show your foot's pressure points and arch type. It's a fancy way of doing the "Wet Test": wet your feet and stand on a surface, like a brown paper bag, that leaves a visible footprint. The wider the band that connects your heel and ball, the lower the arch you have.