What is Lactate Threshold (also known as anaerobic threshold)?

Lactate is a product of anaerobic metabolism can be produced from any exercise intensity, despite what people may think. When someone stands up after sitting in a chair, they are producing lactic acid. An important key in athletics is balancing the rate of lactate production with lactate absorption.

When exercise is light to moderate in intensity the blood concentration of lactate remains low. This means the body is able to absorb lactate at a faster pace than the muscle cell producing them. When exercise intensity increases there will come a point when lactate removal can’t keep up with the rate the lactate is produced.

When there is excessive amounts of concentration of blood lactate and hydrogen ions combined it interferes with the efficiency and the proper muscle contraction. When this happens you will have power output drops, which means you will need to slow down.

The lactate threshold means the highest amount of time an athlete can stay at steady exercise intensity usually around 30 minutes.

Today many coaches and sports scientists recognize what the lactate threshold is, and can do, and that it is one of few strong predictors when it comes to endurance performance.

Lactate Threshold helps serve as a useful measure when it comes to determining training zones and how effective a training program is.

How is Lactate Threshold Measured?

When completing a lactate threshold test it will typically be performed on either a treadmill or bicycle with an ergometer. Once a good warm up has been completed the test will start and the exercise will intensify about 50-60 percent of the subject’s VO2MAX.

There will be many stages each lasting between 2 – 6 minutes. This will allow a sufficient amount of time for the test subject to get a steady heart rate, VO2 and lactate production. There will be blood samples taken near the end of the stages to determine the the blood lactate concentration is, something like finger prick will work.

The will increase the workload in steps and continue the process until they see an obvious spike in the lacate concentration. During each stage they will record things like the power output and/or speed, VO2 and heart rate.

The blood lactate concentration is measured in millimoles (mM) of lactate per liter of blood (mmol/L). The lactate threshold will typically be expressed as a percentage of the athlete’s maximal heart rate or VO2MAX. Power meters can identify what an athlete’s threshold and training zones are.

Since an athlete can evaluate their lactate threshold they can determine what their potential is for success. An example would be a male racing in the Tour de France – he would need to maintain somewhere between 5-6 watts/kg at lactate threshold. This means that a man that weights about 150 pounds needs to produce 350-400 watts in order to make it through the toughest hills.

Two Cyclists – Who Wins?

A good way to help you understand would be to take two cyclists.  One would have a high VO2MAX and a moderate lactate threshold and the other with a moderate VO2MAX and a ridiculously hight lactate threshold. The cyclist would need to be the same size and weight but in the end the cyclist with the highest lactate threshold would more than likely come out ahead in a monster hill race.

You are able to get your lactate threshold without having to go to a lab. Most cyclists probably don’t even care what their actual lactate threshold is. Mainly what they are working towards is their ability to go fast and long during their workload.

Most applied exercise physiologists feel that if you can find your lactate threshold in the field, you’ll have a better reading than if you get it from the lab. What you are able to do during a ride is a good indicator of what you can really do while riding. That make sound odd, but it is just common sense. There are many different techniques that can be used to find your lactate threshold while you are actually training.

Every trainer or coach has its own method to get the lactate threshold. They may each vary a little bit, but they all give you a good idea of what your lactate threshold is. Some can be more complicated than other. You can use the following steps along with a power meter or heart rate monitor.

Finding Your Lactate Threshold

• Find a piece of road that is flat. You can use a trainer as well.
• Make sure to spend 10 – 15 minutes warming up.
• Run a time trial of 30 minutes and make it your best possible time.
• For heart rate monitor use it will be the last 20 minutes of the run. You will take the average heart rate from this time and it will give you an estimate of your lactate threshold.
• For the use of a power meter, again recording the last 20 minutes of your run and it will give you an estimate of what your power output is for the lactate threshold.

How Does Your Lactate Threshold Rate?

Someone who hasn’t trained will reach their lactate threshold at approximately 60% of their VO2MAX.

For the moderately trained runner their lactate threshold is at about 65-80% VO2MAX.

For those elite athletes, they have a lactate threshold that is about 85-95% their VO2MAX. It is because of this they have the ability to make money, or even a living, doing things like running, riding bikes or even doing both.

The lactate threshold rate can change. If you do proper training, you can increase the percentage of VO2MAZ, which is what affects your lactate threshold.

It is something that you can control. Upon working hard and training for long periods of time, you can perform at a near maximum for long periods of time.

Factors that Affect the Rate of Lactate Accumulation

There are many things that can change the rate the lactate is produced.
• If you exercise is intense. The harder the work the more your active muscles will produce lactate.
• Diet is very important. You need to make sure you have glycogen stored or the high intense training won’t last long.
• Making sure you train properly is important. There are four mechanisms that will primarily help to slow down the rate of lactate accumulation.

1. Having a higher mitochondrial density will help for a greater amount of lactate resynthesis.
2. For the time that exercise intensity is high superior fatty acid oxidation will help prevent the lactate production.
3. In order to help deliver oxygen to and remove lactate from the active muscles, it is important to have greater capillary density.
4. The composition of the muscle fiber type plays a big part. Type I, slow twitch, muscle fibers will produce less of the lactate with a given workload than Type II, fast twitch muscle fibers. Genetics plays a big part in this as well, but by training properly, you can influence the proportion between slow and fast twitch muscle fibers.

• The distribution of the workload also needs to be considered. When a large muscle mass is working at a moderate intensity it can produce less lactate than having a small muscle mass working at a high intensity. There are also techniques that slow down the overall accumulation of lactate because they use different muscles.

What does it all mean?

The lactate threshold is one of the few strong predictors for endurance performance. If you can increase your lactate threshold you can swim, bike and/or run faster and make your friends and the other competitors hurt. Training properly will dramatically increase your lactate threshold.

Good luck!

Rick

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This year I’m doing something different and revealing the Top 100 Running Blogs you should be following in 2012.

I’m a running nut (just check out my Twitter name) and spend a crazy amount of time reading other people’s excellent running adventures. These are my go-to places for Coffee-time reading.

Check them out. I know a number of the Blog owners personally and we keep in contact. If you run one of these great Blogs and we haven’t chatted yet, then feel free to say hello. Oh yeah, you can also add one of my “Top Running Blogs” badges to your sites – You’ve Earned Them!

100.  Eat Live Run. Part of the reason I love to run so much is that it gives me that little extra flexibility with my diet. And I LOVE food. This blog combines my two passions!

99. Run Eat Repeat. Again, eating and running combined. Monica knows her stuff!

98. Run Bulldog Run.  The British Bulldog just can’t stop running! Read about his adventures.

97.  Raul is Running. Great insight into the world of a runner, with all the motivations, music and mulling over that comes with it.

96.  One Step at a Time.  A candid look into her running adventures.

95.  Run Courtney Run.  Organized look into her busy schedule with some sharp wit.

94.  Baby Weight My Fat Ass.  An inspiring journey, honestly shared.

93.  Gotta Run Now.  Veteran of over 11 marathons passes on her tips and recipes.

92.  Running on My Time.  Shares her running experiences in an informative way.

91.  Words to Run By.  Awesome story that educates as well as entertains.

90.  25 Before 25.  Great blog that makes you want to keep reading. 25 things Christy wants to do before she turns 25 – running a marathon is just one of them.

89.  Science of Running.  Passion and science intertwine in this exceptional blog.

88.   Her Name is Rio and She Runs.  It’s personable but also informative, which really works.

87.   Hungry Runner Girl. Thoughtful and interesting articles about races and diet – with the odd treat thrown in!

86.   Recover Your Stride.  This guy is so passionate about running stride and injury prevention!

85.   Hurt Hawaii.  Ultra running in Hawaii brings you astonishingly beautiful photos and an insight in to a unique community.

84.  The Boring Runner.  Not boring! This guy produces funny and informative articles that will brighten up your day.

83.   Run Infinity.  Dates and details of marathons worldwide are available on their calendars, as well as interesting articles.

82.   26.2 Quest.  Great insights into running form, and also an intriguing personal journey.

81.   The Happy Runner.  Helpful running advice presented in a really fun way!

80.   Dirty Running.  Awesome photos and very witty posts.

79.   Runners Blog.  Barefoot running and thoughtful posts.

78.  Runners Rambles.  Fascinating story of one person’s journey from non-runner to run-fanatic.

77.  Liz Runs DC.  Detailing the highs and lows of training, and balancing all the pressures of modern life.

76.   Moms Home Run.  Advice, product reviews and personal insights, all presented in a beautifully humorous way.

75.   Just a Mile to Go.  Offers running tips whilst promoting fundraising for a great cause.

74.   Midwest Multisport Life.  Trail running and ultra running give this blog an adventurous feel – along with some great training articles and personal insights.

73.   Running with Attitude.  Offers us an insight into her journey towards her goals.

72.   Two Motivate.  Exceptionally well written articles that you can really relate to.

71.   Pooch to 5k.  Brilliant concept of getting both humans and canines fit!

70.   Quadrathon.  Fantastic detailing of one man’s journey from marathons to 50ks to ultras to ironman triathlons.

69.   Jog Blog.  The trials and tribulations of one woman’s journey back to marathons.

68.   No Limits Ever – The Running Man.  Awesome articles providing great advice and enthusiasm.

67.   The Running Laminator.  I love this guy’s passion when in comes to running and leading a healthy lifestyle – an example to us all!

66.  Jogging Jeans.  A blog dedicated to those folks who love running in jeans – brilliant!

65.   Running Bury Blue – Running in Suffolk.  A true gent takes us through the English countryside using his camera and a spot of running.

64.   Run DMT.  Mom on the run takes us through her training journey and race reports.

63.   The Studly Runner.  Team I love the way she writes, and her outlook on life.

62.  Tri Running – Steven’s Triathlon Station.  Triathlete who gives great detailed insights in to his races and training.

61.   Down East Running.  Committed and long standing member of the blogging community brings you his story.

60.  Run Westchester.  This guy has a great way of presenting his experiences and snippets of advice.

59.  5ks and Cabernets.  A combination of light hearted writing style mixed with detailed stats and insights into his running.

58.  Shut Up and Run.  Candid and honest account of a mom’s experiences with running.

57.  Run Zoe Run.  Offers and giveaways coupled with a light hearted and entertaining style of writing.

56.  Simon Says Run.   This guy is hooked on running!

55.  Endurance Isn’t Only Physical.  Inspirational story of perseverance that is ongoing.

54.  Cross Country Express.  Fun and friendly blog dealing with various disciplines of running.

53.  365 Ultra.  This ultra runner has so much fun visiting places – the photos are awesome!

52.  Fabulous Running Mommy.  Incredible story and devotes so much time to a good cause.

51.  Tall Mom on the Run.  Prolific blogger and runner with lots to say.

50.  Tired Mama Running.  A ton of well written and informative posts.

49.  Lil Runner.  Advice for running through, and after, pregnancy. Great nutritional advice too!

48.  A Case of the Runs.  Writes about her running experiences gives tips on products.

47.  Trail Running Blog.  Trail runner with a penchant for endurance events.

46.  Runners High.  Fun videos and fun style of writing.

45.  Moore on Running.  Amazing story of a guy who just can’t sit still – he’s always active!

44.  Running is Mental.  Thought-provoking posts about what flows through the mind of this spiritually minded runner.

43.  Jessica is Getting Fit.  Colorful blog with Informative articles, with tips on nutrition and lifestyle.

42.  A Bold Pace.  Positive attitude is reflected in articles about music, lifestyle and exercise tips.

41.  Muddy Runner.  He keeps going from strength to strength.

40.  Tales of the Runner.  Breathtaking pictures document the progress of this ultra runners journey.

39.  Jessica Deline – Running is a Journey.  Energizing and focused runner cannot help but motivate you.

38.  My Reason to Tri.  Her reason to run is fundraising for a great cause. Follow her journey.

37.  My First 5k.  This has a community feel to it, as she interacts with her fellow bloggers.

36.  Top Running Tips.  Inspirational and motivational articles that we can all relate to.

35.  Amys Running Life.  I love here honesty!

34.  Radical Running.  One man’s journey with running and dealing with the injuries that inevitably affect us all.

33.  The Prince George’s Running Club.  Long standing running club with an awesome sense of community.

32.  That Girl is a Running Fool.   Entertaining style of writing with a whole lot of experience in running.

31.  Run Denise Run.  Personal trainer with a ton of energy, ready to provide you with her experiences and tips.

30.  Break Heart Trail Running.  Fascinating accounts of a truly experienced ultra runner.

29.  Its Just One Foot in Front of the Other.  She’s been doing so much running, and all whilst balancing family life.

28.  I Have Run.  Honest and open accounts of her personal and running life.

27.  Run for the Bikini.  Shares great advice about diet and training.

26.  Resurrected Runner.  Years of experience give his posts real depth.

25.  Ultra Princess.  Fantastically fun and colorful blog with great adventures documented with awesome photos.

24.  Daily Vitamin F.  Frequent giveaways and honest articles offering solutions to health problems.

23.  Miss Zippy.  Invests so much time in sharing her experiences of running for everyone’s benefit.

22.  Run to the Finish.  Great outlook on life – including running! She also promotes races and good causes.

21.  Run Faster Mommy.  Has such a positive outlook on life!

20.  5 Miles Past Empty.  Shares a ton of her experiences in a really personable way.

19.  Yummy Running – Morning Runner.  Discusses the highs and lows of those early morning starts.

18.  Feet Meet Street.  His posts are hilarious!

17.  A Trail Runners Blog. Ultra runner who loves all outdoor events provides insights, interview and advice.

16. Run Longer – An Ultra Runner’s Blog.  Excellent blog! The articles are exceptionally well written, bringing to life feelings that we all experience in running, and in our normal lives.

15. Andrew is Getting Fit.  Inspiring story tracking the one man’s journey from morbid obesity to running marathons. He provides encouragement and information for others wanting to follow his incredible example.

14. Cant Stop Endurance.  Awesome posts giving great insights into training, gear and nutrition from one of the foremost authorities in the running blog world.

13. Nathan Veldhoen.  A running enthusiast with a love of photography. As you can imagine, some of the photos and videos are out of this world!

12. Mile Posts.  Dedicated to sharing her running and coaching experiences for everyone’s benefit.

11. How 2 Run Fast.  Thirty years worth of marathon running means this guy knows what he’s talking about!

10.  Fumbling Towards Endurance. Stunning pictures tell so much of the story of Geoff and his ultrarunning experiences across the beautiful snowy mountains of the world.

9.   Run Blogger.  Useful tips and advice for those of use that strive for an active lifestyle whilst staying healthy and injury free.

8.  Miles and Madness.  A raw and to-the-point blog, detailing all the pressures of training and modern life.

7.   Brandon’s Marathon a.k.a IronBrandon.  Super switched on guy who competes in triathlons and endurance running, giving us his experiences and tips through podcasts.

6.   Complete Running.  Wide ranging site with awesome articles for the beginner and expert.

5.   Half Fast.  Motivational videos, product reviews, and reports from races. What more could you want?

4.  Endurance Basecamp.  Online community dedicated to helping you reach your performance goals.

3. NC Runner Dude.  Has some awesome graphics, infographics and videos to keep you informed in a fun and engaging way.

2. Old Man Running.  Inspiring story of a 76-year-old “geezer” that still pushes himself in the discipline of distance running. Reading these inspiring stories will also teach you a thing or two about running form, technique and training.

1. Run Blog Run.  A fantastic source for all the goings on in the running world. It’s my favorite running blog and has pride of place in my RSS Reader feeds.

So there you have it. An incredibly long list of just the finest Running blogs out there. Bookmark this page and come back whenever you need some good old fashioned inspiration.

If your Blog made the winners list,  proudly display your award by copy and pasting the code below to your own Blog.  It’s easy to do.

Congratulations.

Now it’s your turn!

First – did I miss any great sites that had to make the list. Tell me what I’m missing – leave a comment below.

Second – I’d love to get as much feedback on my list as possible. Please share it on Facebook, Twitter and Digg it to let others find these amazing Running resources. The buttons are in the Left Sidebar!

Rick

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Why do you need iron?

Iron is an important element that plays many roles in the body. You use iron to:

• Get oxygen to the different parts of the body.
• Ensures that the immune system is working well.
• Gets the enzymes needed for energy production working.
• It will help maintain and develop the brain functions.

Iron deficiency and iron deficiency anaemia

Iron deficiency can occur when:

• When you do not include enough foods containing iron in your diet. Some examples are diets that include fast food, fads, low-energy, and even a poorly balanced one that include mostly vegetarian.
• Also when you need increased amounts of iron. Examples of this include replacing any blood you lose from menstruation and/or injury, when you grow, and during physical activities.

How do I know if I have iron deficiency?

You will know if you have an iron deficiency because you may feel lethargic and even tired. You will not have the same stamina when it comes to training and you could become ill more often. In the early stages of deficiency your performance may not be affected. When the deficiency is not treated it could lead to something called iron deficiency anemia, which can and will impair your performance. Once you get to the point of iron deficiency anemia it could take several months to get back to where you were. If you can prevent the iron deficiency or even the iron deficiency anaemia, it could save you a load of time. Use your doctor and dietitian as a resource when it comes to preventing, and even treating, iron deficiency.

How can I prevent iron deficiency?

The recommended daily intake of iron is:

• Adolescents (12-18 yrs): 10-13 mg/day
• Women (19-54 yrs): 12-16 mg/day
• Pregnant women: 22-36 mg/day
• Women (54 + yrs): 5-7 mg/day
• Men (19 + yrs): 7 mg/day

As an athlete, you have a higher need for iron because of blood losses from bleeding, and the destruction of red cell. All athletes, but especially females, need to aim for the upper end of the recommended iron intake daily, and make sure you are getting your iron checked on a regular basis.

Which foods contain iron?

Dietary iron comes in two forms which are haem and non-haem.

Haem iron is a source of iron that is absorbed by the body easily. It can only be found in animal food like meat, fish, poultry and shellfish. The iron content is higher in meat that is redder.

Non-haem iron can be found in plants. It is not absorbed into the body as easily because of the inhibiting factors below:

• Phosphoric acid found in things like legumes, soy products and wholegrains.
• Phytic acid found in things like oatmeal, wholegrains and unprocessed bran.
• Oxalic acid which is found in things like rhubarb, soy bean products, silverbeet and spinach.
• Tannic acid which can be find in things like tea and, to some extent, coffee.

You can improve the absorption of non-haem iron by including the following enhancing factors into your daily life:

• Ascorbic acid which means eating food that is high in vitamin C.
• You can eat meat along with foods that are non-haem iron sources.

Practical tips to improve iron absorption:

• Make sure you are including lean red meat in your diet three to five times a week. Red meats not only provide iron but also help increase the absorption of both haem and non-haem iron.
• If you’re not including food containing haem iron, then make sure you are including non-haem iron.
• Also include foods high in vitamin C with your meal. Some examples include citrus food like oranges, grapefruit, fruit juice, broccoli, cauliflower, tomatoes and peppers.
• It is wise to avoid things like coffee and tea one to two hours before and after a meal.
• Buy foods that are fortified with more iron, like bread and cereal. You will know if it is or not, by looking at the list of ingredients.

The facts about iron supplementation

• It is best to only take iron supplements when under a Doctor’s supervision and when you have been diagnosed with a deficiency. It is really on something to be used for the short term.
• Food is the best way to maintain your iron levels for the long term.
• Long term use of the iron supplements can have a negative effect on the body.

What could happen if you use iron supplements all the time?
• It reduces your ability to absorb things like zinc, calcium and copper, which will increase the deficiency risk.
• There can be an iron build-up which can be toxic.
• There is an increased chance of free radical damage.
• There is a higher chance of infection, nausea, constipation or diarrhea, or even stomach discomfort.

The fallacies about iron supplementation

Iron supplements shouldn’t be used for inadequate diets. Your performance will not improve with the use of iron supplements except in cases of iron deficiency anemia.

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Via Marathon Training

Overheating

Overheating happens when the body can no longer keep up with the needs of evaporation of water from the skin. The body tends to experience an inadequate cooling, and this will be the time when you start to experience overheating. When you run, the body normally heats up internally. You start to sweat and your body will send more blood to the skin where it is cooled. The blood comes in contact with a relatively cooler skin.

However, while you keep on running, your body will start to demand more oxygen to the muscles which can result to lesser blood flowing to your skin. This is the time overheating happens. If you are unaware and continue to run at a certain speed, a tug-of-war will happen within your body. To keep up with the speed demand, the blood goes to your muscles or to your skin for cooling; thus, overheating happens. Sooner, there will be less blood going to your working muscles and you will be forced to slow down.

Dehydration

When you lose too much fluid from the body through sweat, you will experience dehydration. Sweating drains water and electrolytes from your body. By drinking a sports drink containing electrolytes and water, you are able to replace the water and electrolytes used up in your body. Remember that running in the heat worsens both overheating and dehydration. Always be conscious and aware of your body.

Safety Measures Applicable When Running in the Heat

1. To get used to running in warmer conditions, you have to do consistent running for about two weeks.
2. Feeling thirsty doesn’t mean that you’re dehydrated. It just indicates that you are already low on fluids. An elevated heart rate while running and dark, golden-colored urine after running are signs of dehydration. Drink plenty of water until your urine is clear.
3. Drink 4 to 8 ounces of water or sports drink every 15 to 20 minutes of running.
4. Check your weight before and after running. For every pound of weight you lose, drink 16 ounces of water. However, this procedure should not be used as a method for weight loss.
5. Apply a non-drip sunscreen with at least SP15.
6. Wear a cap with visor and sunglasses which can filter UVA and UVB rays.
7. Wear micro-fiber clothing with a light color.
8. Run when the sun is not so high. It would be preferable to run in the morning to avoid the heat. The ozone levels increase soon after dawn, making the air quality in the morning better. Avoid running anytime between noon till 3 pm.
9. Drink tomato juice or eat salty foods like pretzels.
10. Learn to check the Heat Index Chart to be aware of the air temperature with the relative humidity. By doing so, you will determine the temperature and see if there could be a risk of having a heat-related illness.

Indicators of Having Heat-Related Illness

Heat Cramps

The loss of electrolytes and accumulation of lactic acid in the muscles are the main causes for this condition. When you experience heat cramps, you will feel spasms or muscle cramps and sweating. To treat this condition, you have to drink water or sports drink. Slow down in your running and massage the affected area.

Heat Exhaustion

This is caused by intense exercise in a hot, humid condition and loss of electrolytes. Indicators of having heat exhaustion include nausea, vomiting, profuse sweating, light-headedness, slightly elevated body temperature, possible drop in blood pressure, possible fainting and decreased coordination.

Heat Stroke

Causes of this illness are dehydration, wearing heavy clothing, older age, obesity, humid condition, intense exercise in a hot and humid condition, running in the heat when you have fever or infection, beta blockers, poor acclimatization, high blood pressure, cardiovascular disease and certain drugs like amphetamines and diuretics.

Signs of heat strokes include dry and red skin, altered consciousness and high body temperature of 106 or even higher. When you’re starting to feel the signs, you need to call for an Emergency Medical Service. Try to rest in a cool place and remove your clothing to expose your skin to air. Then you should apply ice or cool water to groin, neck and underarms.

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Via Marathon Training

What is protein?

• Protein is the body’s building blocks and is made up from a combination of 20 different amino acids.
• Nine of those amino acids are only made in the body, and are only provided by way of diet.  They are extremely important.
• Protein comes from both plant and animal sources.
• All the essential amino acids in protein can be found in an animal source.
• Protein you get from a plant source lacks at least one, if not more, of the essential amino acids.
Vegetarians have to plan very carefully to make sure they include all the essential amino acids in their diet.

Why do you need protein?

You need protein to:

• Grow
• Help develop strong tissues and muscles in the body.
• For the body to get oxygen.
• Prevent illness – it is what helps the antibodies to keep a healthy immune system.
• Trigger positive reactions in the body.

You will want to eat some protein after training and competition. Protein helps to improve the muscle glycogen restoration because it will increase the rate the glucose is stored in the muscles, it will help repair muscle tissue and help optimize gains in the lean body mass. It is recommended to get between 10 and 20 grams during post training.

Protein plays a small part when it comes to providing energy when you no longer have glycogen stored. If protein is used as energy it can’t be used for things like muscle growth, muscle repair or muscle recovery. You can spare protein by having plenty of glycogen stored.

How much protein do you need?

Scientific studies have shown that athletes should consume at least 15% of the energy they need from protein every day.

It isn’t uncommon for people to eat more protein than is really needed, so meeting the protein requirement is pretty easy. As athletes increase the energy intake, they will many times increase the protein intake.

When trying to increase muscle mass you will want to make sure you are consuming enough energy, mainly from carbohydrates. When energy and carbohydrate intake are not increased you are going to use the body’s protein stores for energy, which means you will lose muscle.

Can you have too much protein?

Yes! The risks of too much protein are:

• When you eat too much protein and not enough carbohydrate for the energy your body will begin to use protein as energy and this is wasteful.
• When there is extra protein breakdown in the body you will urinate to get rid of it. This makes your kidneys work more, and can potentially lead to dehydration because of the many trips to the bathroom.
• Foods that are high in protein are often high in fat.
• Protein foods can be more expensive, especially animal protein.
• You will lose more calcium when your diet is high in protein.

How can you work out your daily protein needs?

Athletes should aim for about 1.2 to 1.4g per kg of your body weight every day in protein.

Body weight  X 1.2-1.4g = the amount of protein you need every day.

As a marathon runner you will need to increase your protein intake in order to repair the muscle damage that will happen because of distance running.

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Via Marathon Training

What about salt?

Most food will already contain salt. If you decide to add more salt to your meal or eat foods that are high in salt, you risk taking on too much. For many people this can cause a problem with calcium balance, and for some people can be the reason for high blood pressure.

Even though athletes sweat quite a bit, you do not necessarily need to eat extra salt as the food you eat after the race will replace the salt you lose when you sweat. Just note that there may be an exception for those athletes who will be competing in hot, humid conditions, or if the sweat lost is a large amount.
You don’t necessarily need to cut salt completely out of your diet, but just try to reduce the amount you take in.

Hints to reduce salt intake

• To flavor meals use various different herbs and spices.
• Reduce the amount of salt you add to the meals you cook.
• Reduce the amount of salt you add to your food when you are at the table.
• You can also limit the snacks that are extra salty. These types of snacks can include certain types of crackers, potato chips, salted nuts and pretzels, along with meats that have been preserved, processed cheese and certain canned soups.
• Look for pre-prepared foods, snacks and drinks low in fat and salt.
• Many times when you are short on time you will turn to alternatives like take out, foods high in fat and salt and fast food. Instead try to get healthier options.

Healthier fast foods include:

• Sandwiches and filled rolls, with salad and lean meat. Ask for no margarine or butter.
• Fruit
• Yoghurt
• Sushi
• Kebabs
• Chow mein
• Lean Hamburgers
• Subway instead of McDonalds, Burger King, Wendies etc

Another option would be if you have the time to do so, make your own home-made fast food items like pizzas, hamburgers, tortillas and burritos and use low-fat ingredients instead. Making your own fast foods are really easy and quick, taste just as good, if not better, and are cheap to make.

Healthier snacks include:

• Using things like English Muffins, pita bread, or toast and then topping them with jam, relish, cottage cheese, corn, spaghetti.
• You can use the same toppings on crackers.
• Fruit bread.
• Toasted sandwiches with spaghetti, baked beans, banana or creamed corn.
• Breakfast cereal.
• Fruit smoothie.
• Soup.

By participating in physical activity regularly and eating healthy will help maintain a healthy body weight.
We all come in different sizes and shapes. When you participate in regular healthy eating habits and regular exercise your body weight will do a better job of working with you.

Athletes should be able to do this better than most people.

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• Genetics plays a big part in body shape.
• An athlete’s physique is impacted by their training.
• Athletes may have certain body characteristics based on the sports they play. Because of their body shape and composition, an athlete may be drawn to that sport.
• There may be specific requirements in body composition for different sports. For example, low body fat is good for endurance sports.
• Some athletes don’t have much of a problem in maintaining their optimal weight for the sport they participate in. Others will need to combine a training program and an appropriate diet to get the best optimum body composition for their sport. This could be anything from gaining muscle mass for strength, a specific weight requirement for a sport ,or even wanting low body fat because of aesthetic reasons.
• Having a nutritional plan that is sound can help you identify your optimal body composition, and also help you to achieve it. This will also help to make sure you are receiving a good balance of nutrients for your health, training and well being.

Losing body fat

There are some athletes who could benefit from losing weight for better performance.

Athletes who are losing body fat need to remember the following requirements:

• The baseline nutritional requirements still need to be met.
• Weight loss needs to be from fat and not muscle.
• Consider using assistance from a dietician, coach and/or family when planning weight loss.
• Weight loss should happen during the off season ideally.
• Diet and weight loss measures that are extreme can lead to you losing muscle and fluid and not necessarily fat, which will affect your performance.
• It is important to set goals when losing weight. You need to include short term and long term goals.
• Take what you normally eat to guide you, but reduce your intake of things like fat and carbohydrates while considering sweets, chips, soft drinks, cakes and biscuits.
• It is a good idea to consume a high quantity of foods in the unrefined carbohydrate group. This would include things like fruits, vegetables, breads, grains and cereals.
• Make sure you get an adequate amount of protein in your diet.
• Try to spread your food out evenly during the day, based on your training.
• You should plan the training session to happen before the main meal of the day so that it can form part of your recovery.
• High-sugar foods and alcoholic drinks should be avoided as they only provide energy and nothing that is essential.
• Keep the fluid intake up.
• Try not to miss any meals.

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Don't rely on airlines to refuel you! Take food specific to your nutritional needs.

Some of the pitfalls that can cause nutritional problems while traveling are unfamiliar food, not understanding food labels because of the language barrier, an increase in fluid and carbohydrates due to the environment, and even boredom eating.

Strategies to optimize nutrition when traveling

Driving:

• Make sure you take fluid along with you to keep hydrated.
• Having travel snacks along with you will help you to keep from relying on what might or might not be available at places like service stations, convenient stores and even at fast food restaurants. Some snacks to include would be fruit, fruit bread, nuts, sandwiches and even muesli bars.

Local events:

• Find out if there are meals provided and which ones(s) they are.
• Try to get accommodation that will have cooking facilities.
• Plan for meals. You should either take food or go to the store once you arrive at the destination, it will end up being cheaper.
• Use a cooler to get perishable food to the event and back.
• Make sure you have the food you will need for the event along with your pre and post event food.
• Sometimes pre-competition meals will be provided, so only eat the same amount you normally would. This helps to make sure that you don’t overeat or eat food that is inappropriate.
• When eating out make sure you know what is suitable.
• When eating out it is recommended that you buy extra carbohydrates and other dishes you would enjoy. You are the one who is paying. Some suggestions are extra potatoes, bread, having dressing on the side and sour cream.

Flying:

• Make sure the airline knows of your special nutritional needs.
• Your fluids should be in a bottle ready to drink. You may have to buy bottled water after security.
• To avoid dehydration when flying, keep away from tea, alcohol and coffee.
• If your flight is long or you have layovers you might consider taking snacks like fruit, sandwiches, nuts and dried fruit.

Overseas events in familiar countries:

• You can find out what will be available as far as food by calling ahead to see what they have, or even talking with people who have been where you are going.
• If food will be available make sure the chefs know what your dietary needs will be.
• Make sure you have food, not only for your competition, but also your pre and post competition, with you.
• Make sure you are aware of special nutritional changes or requirements where you are going. These may be things like extra fluids, other nutrients or carbohydrates.
• If the location you go to has safe food and water, you can go to the store once you arrive.

Overseas events in unfamiliar countries:

• If the food may be considered unsafe, expensive or unfamiliar to you, it is best to take your food with you. Some examples may be breakfast cereals, dried fruit, powdered milk, liquid meals, canned fruit, sports bars, etc. Make sure to check the regulations for customs to make sure it is OK. As long as the food is sealed it should be OK.
• Make sure the water you will be drinking, and brushing your teeth with, is safe. If the water is sealed in a bottle you should be OK. If not, sterilize the water by boiling it. Alternatively use sterilization tablets.
• You need to watch out for the raw vegetables, fruit that is unpeeled, salads, ice cubes, ice cream, meat or fish that is not cooked. Also, any food that is cold, uncooked or reheated should be avoided, as it may be contaminated with bad bacteria, which can cause food poisoning. You came to compete, not go from one bathroom to another.

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Don't burst out of the blocks! Run at a manageable rate.

This tempo run is a major difference between those training for the event and the elite runners’ training.

Most people who run a marathon just want to finish the event in a condition that is “decent”. Elite runners on the other hand are “racing” the marathon. This means they want to run 26.2 miles at a pace faster than running an everyday pace. Most people running a marathon are running slower than what they do every day. The marathon pace for the elite runner is one that is interesting. Some terms used to describe this would be threshold and capacity, but they describe the same thing.

A marathon pace will use more aerobic energy than anaerobic energy. Road race and track training doesn’t usually utilise the marathon pace. Most of the training done is well above, or below, this. Marathons are a unique event and one that has limiting factors related to the performance in fuel economy. Training at a projected tempo trains the body to burn fuel, especially carbohydrates, efficiently.

The idea behind the tempo run is to help your body prepare for the desired marathon speed. They are done in long intervals at the marathon pace and best if done on a hard surface. The recovery between the tempo runs should be akin to an easy jog.

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Some 500,000 Americans proudly brag about their extraordinary marathon experiences. But considering the very tough and tiring and even torturous marathon races that take place in the world, the American marathons are like an easy stretch. Some races are so tough runners have died running in the heat. To give you an idea about how the world is toughing up on marathons, here is a look at seven toughest races in the world.

7. Idatarod Trail Sled Dog Race of Greater Alaska

Idatarod Trail Sled Dog Race is held in Greater Alaska. More than 60 teams enter each year. Each team has 12 to 16 dogs and they have to slide 1,161 miles of sharp-toothed mountains and thick forest from Anchorage to Nome.

This route is a historic one that was once used for mail services and supplies to mining camps in the Alaskan interior. The race is tough due to the extreme cold; contestants have to bear a minus zero temperatures, can get visual injuries, and even freeze to death. The race draws contestants due to the big prize money it offers, a handsome $72,000, for the winner plus other prizes such as cars and trucks.

6. The Raid

The Raid is a very popular adventure race. The qualifying process for this race is quite intricate. The world’s top professional teams compete to enter the race. The elimination races are held in several countries.

The Raid Championship will commence in September in the French, Italian and Swiss Alps. Contestants go through five days and nights of physical and technical challenges valleys, mountain lakes and rocks, including the Massif of Mont Blanc. The Raid consists of running, biking, paddling and climbing over 360 miles.

5. Inca Trail Ultra Marathon

The Inca Trail ultra-marathon race is a tough endurance challenge for marathon runners. The race is not very long but what makes it tough is the Trail that goes through the Peruvian Andes to Machu Picchu.

Runners have to go through tough trail conditions, and get dizzy sometimes. The 27.5-mile course is made up of thousands of stair steps. Some of these steps are cracked and angled while the rest are smooth. The access to the trail is limited, but the race attracts runners from all around the globe. Runners have to sweat their way over the Dead Woman where they can run across the locals and tourists with backpacks.

4. The Tough Guy Race

The Tough Guy Race is meant for tough guys only. It was designed by Billy Wilson, a former Grenadier Guardsman. The Tough Guy Race is rated as the world’s hardest one-day endurance marathon. Perton, near Wolverhampton, England serves as host to the event that attracts thousand of competitors each seaso.

Most spectators describe the race as a torturous one. The race requires runners to finish a cross-country run before completing the assault course. Runners crawl through mud, climb obstacles, pass by flames, barbed-wire, smoke-bombs and even electric charges before they get to the finish line. Each participant has to sign a “death warrant” to accept the risks involved in the race.

3. The Barkley 100 Mile Run

Compared to The Marathon of Sands, The Barkley 100 Mile Run is a bit easier, but is still considered as one of the toughest ultra-marathons globally. Each year Frozen Head State Park, Tennessee plays host to the tough Barkley 100 Mile Run. What makes this marathon tough is the course that consists of a 20 miles long loop that has to be completed five times.

The limited time frame and no stops for refreshment, makes this marathon even tougher. Runners have to deal with 16,500 meters of vertical climb and they have to look for 9-11 books and tear off their pages as proof completion. Till date only 8 runners have been able to finish the race within the required time limit.

2. Le Marathon des Sables of Morocco

Of all the foot races in the world, Le Marathon des Sables is rated as one of the most difficult ones while also being the most expensive. The race is held every year in southern Morocco, and is also called The Marathon of Sands.

Each competitor pays a fee of $5,000 to enter the race. Participants wearing the backpacks with all their stuff are required to run through a hot 254 km piece of the Sahara Desert. They run through the intense heat and are allowed water at specific points. The race is also a lot of fun as the runners get to stay in tents and sleep in sleeping bags. Marathon runners who are ready for some heat and have a $5k can fly over to Morroco for an athletic adventure.

1. The Badwater Ultramarathon – The World’s Toughest Race

The ‘world’s toughest foot race” the Badwater Ultramarathon is a 135 miles long race held in heat of mid July. Cotestants run through terrain that goes through 280-feet below sea level in the middle of Death Valley to 8,360 feet at Whitney Portals located at Mt. Whitney.

What makes the race tough is the temperature that can go as high as 130 degrees, dealing with craggy highway, and the motorists. One can enter the race by invitation only and it is limited to only 75 runners. Most participants are known athletes, tri-athletes, mountaineers who have already proved their mettle. The race is so tough that the as many as 30% runners can never make end the race at their first attempt.

So what do you think?  Agree?  Disagree?  Completed them all?  Let me know – let me hear you!

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