Just as a car runs best with a full tank of gas, your body needs the right kind of “nutritional fuel” for peak performance. Training for a race? Make sure you’re refueling your muscles with protein. Everyday!

Protein, and only protein, provides your body with the amino acids it needs to build and repair muscle tissue. Protein also provides the necessary components to keep your immune system healthy and make hormones, enzymes, skin, hair, nails, organs and blood.

Ask any athlete, bodybuilder or fitness junkie what their most important source of protein is and you’ll get the same answer: Whey Protein. It is the one protein source that consistently lives up to the hype and delivers every time! Studies back-up the claim of how valuable pure whey protein is. Hands down, it produces the best results for beginning athletes all the way to the pro’s.

Protein Pre-Race? You bet!
Around 30-45 minutes before your run, have a pre-workout meal. The first component of this meal – you guessed it – is protein. Protein will keep your body in an anabolic state throughout your workout and will help to prevent muscle breakdown as you train.

How much protein you ask? 30-40 grams of whey protein should do the trick. Short on time? Mix two scoops Designer Whey Protein Powder, 1 cup skim milk and a handful of ice cubes in a blender. You’re off and running.

Whey protein makes for a great pre-workout choice because it is naturally high in BCAA’s, which help to prevent muscle catabolism (muscle loss & fat gain) during your workout. Mixing your whey with milk is a good idea because this will slow down the release of the protein and provide your body with a steady stream of amino acids throughout your workout.

Your Run’s Over. Time to Refuel
After exercise is when your body needs protein the most—when your tank is on “empty.” You have a 30-minute window, post-workout, where your body is most receptive to refueling. That’s why protein is most effective when taken immediately following a workout (within 30 minutes). University studies have confirmed that the faster protein enters the body, the quicker and more thorough your recovery. Next time you work out, your body will feel the difference.

So after your workout, make sure you refuel your body and build your muscles with your favorite Designer Whey products. You can find delicious shake recipes at www.designerwhey.com.

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Here are five reasons why cross training needs to be part of your 5K training schedule:

1. You’ll improve your cardiovascular fitness, your chance of injury, balance out all of your muscle groups, while improving athletic performance

2. Ask runners to name one benefit of cross-training, most of them will tell you injury prevention. Injury prevention is by far the most widely recognized benefit of cross-training among runners, but it’s hardly the only one

3. Cross training can enhance a runner’s ability. By increasing a runner’s power, you can  lengthen of your run without getting fatigued 

4. Cross training creates a balance within our muscle groups and gives us stability and flexibility that can enhance our overall performance and training.

5. Cross training helps you avoid running burnout

CROSS TRAINING IS FUN!
No matter how much passion you have for running, if you do it often enough or run the same route, it will become boring.

 Most humans crave variety and get turned off by monotonous exercise routines. Cross-training helps you maintain your enthusiasm for running, making it possible to train harder and more consistently and ultimately to perform better in races.

WHAT IS CROSS TRAINING?

Cross training includes cycling, spinning classes, weight lifting, swimming, elliptical machines and yoga, just to name a few.

Cycling – It’s easy on the joints, strengthens your legs, & builds endurance

Weight lifting – Builds strength, develops legs muscles so they perform better for running

Swimming – It’s a great overall muscle toner, and strengthens your lungs

Elliptical – great for taking stress off the joints and getting your cardio in

 TWO HOT WAYS TO CROSS TRAIN:

If you’re looking to challenge yourself with something new, try TRX (www.fitnessanywhere.com).  Designed by a Navy SEAL as a go-anywhere workout, TRX is a complete total-body training tool that helps athletes and fitness enthusiasts take their performance to the next level. The TRX Suspension Trainer is built around a set of nylon straps that create resistance from two sources: your body weight and gravity.

Need another great cross-training option? Take a Kettle Bell Class (www.kettlebelltraining.net), now offered at many gyms across the country. Kettle Bell workouts are the ultimate in cutting edge strength training. Cast iron bells are used to develop the correct blend of strength with flexibility for maximum fat burning and muscular endurance. Kettle Bells will shred your mid section, tone your legs and strengthen your back while pushing your cardio capacity to the limit. 

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Run on a soft surface, if and whenever possible. Running is such a convenient form of exercise because you can run on just about any surface, anywhere you like. But not all surfaces are created equal – some have a greater impact on your body and can cause stresses which can ultimately affect your knees and other joints. Studies show that if you run on softer surfaces, your running career will last longer. Ideal surfaces include grass, trails, a track, a treadmill and sand, as long as they’re flat and even. Concrete and asphalt, although the most common, are toughest on your joints.

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Did you know? Many running injuries happen because muscles are not properly stretched before OR after running. If you don’t stretch, not only could you get hurt, chances are you most likely will. Along with following a sensible training schedule and choosing the right shoes, stretching is the most important thing a runner can do. You’ll find that the benefits of stretching include reduced muscle soreness and better performance.

Before you run your body is cold and your muscles are short and tight. This is the reason why the first 20 minutes of your runs are the most difficult (if you haven’t warmed up). Without preparing your body for a run – by stretching – you are asking for an injury.

Too many runners are perfectly able to squeeze in many hours of running every week but they never seem to have the time to stretch. Not even for five or ten minutes before or after. Find the time!
Now that you’re sold on stretching – be careful about how you stretch. Technique is important. Don’t bounce! Instead, gently ease into and out of each pose, holding for 20-30 seconds. Do each stretch two or three times until you feel considerably more limber than before. Remember to breathe!

Muscles must be stretched gradually. If a stretch is applied too quickly, the muscle responds with a strong contraction, increasing tension. If the stretch is applied slowly, however, this contraction reflex is avoided, muscle tension falls, and you may stretch the muscle further. The lesson here: stretch slowly and hold the stretch for 30 to 40 seconds.

Do not stretch beyond the point where you begin to feel tightness in the muscle. Do not push through muscle resistance, and never stretch to the point of discomfort or pain.

Build stretching into your regular schedule both before and after your daily run — it’s best to do your pre-run stretching after a gentle warmup run of five or ten minutes, since “warm” muscles stretch more easily.

Here are some of the most popular stretches for running. Repeat Each Stretch 3 to 4 times; Hold each stretch for 20-30 seconds:

1. Wall Pushup #1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to “scratch” your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

5. Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

7. Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

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It doesn’t matter whether or not you can run a mile at all. Just training to walk or run a 5K is a great way to get in shape. Join Designer Whey and Biggest Loser Protein on our quest to get into great shape. So here we go…lace up your running shoes and let’s get going!

Week One Training Tip: Get good running shoes and clothing that fits properly

If you are uncomfortable in what you are wearing or if your shoes don’t fit right, running is not going to be an enjoyable experience and you probably won’t stick with it. Let’s start with your running shoes – they are a runner’s most important piece of equipment. Buying the right running shoes is important, both for comfort while running and to prevent injury. Wearing the wrong shoes can cause back, leg, hip and foot pain. Good running shoes also may help your running gait be more efficient.

Go to a reputable sports shoe retailer and ask a qualified salesperson to help you pick out a shoe for your purposes (running or walking). Next, walk around for a while in the store with the shoes on (and run if you can) to make sure they fit right while you are moving.

To help you get the best shoe for you, here are some tips that will help:

• shop in the later part of the day – feet get bigger during the day and they will get bigger when running
• wear the socks that you would normally wear during running
• a number of other factors should be taken into account when deciding which shoe is best for you – such as how much you run; how heavy you are and whether or not you have any specific foot problems
• if possible bring an old pair of shoes with you so the salesperson can see where your shoes tend to wear the most

We recently went to Road Runner Sports for a custom fitting on a good quality running shoe. If you’ve got one in your area, we highly recommend getting a foot analysis to determine which shoe is best for you.

The clothes you wear are also important. You want to make sure the clothes you wear don’t chaff, rub or cause blistering. Make sure you dress appropriately for the weather. Remember you will build up body heat as you run so make sure the clothes you wear pull the sweat away from you. Once you stop running your sweat will cool and cause muscles to tighten and cramp.

And last but not least, a good jogging bra is an absolute must! Breast movement during jogging can be uncomfortable and painful. You can eliminate this altogether with a good quality, snug-fitting sports bra. 

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