THE LITTLE THINGS

All you really need to do is just run for fun and enjoyment.  However if 
you want to race and get faster then thinking about it a bit can help.  The
major factors affecting running performance (VO2max, Anaerobic 
Threshold,Aerobic Endurance and Efficiency) were mentioned in the 
'Running Basics' handout.  There are also a myriad of other factors 
which can bear on your ultimate performance.   This handout, in no 
particular order, will attempt to discuss some of these minor factors.

Carbo Loading
Glycogen(sugar) is the bodies most efficient source of fuel.  A primary
source of this in our diets is Carbohydrate.  It has been found that if we
deplete this, say going on a long fast run, then reduce our exercise and 
eat plenty of carbohydrate then the body will over compensate and store 
extra glycogen.  Some runners in long events will carbo load to make 
sure their glycogen stores are fully topped up just before a long race.

Cross Training
To get better at running you really need to run.  However with multi 
sports,triathlons etc all the vogue what are the benefits for running if you 
crosstrain with another sport?  Firstly there is little real benefit if you are
well trained.  Cycling can help by strengthening opposing leg muscles
thereby avoiding injury.  Cycling uphill has some cross over with hill
running.  Weight training can also strengthen opposing leg muscles,
strengthen stomach muscles and the upper body although this may or 
may notaffect performance.  Swimming can help with recovery from 
pavement pounding and hard sessions.

Diary
Running diaries are a significant potential performance enhancer.  
Analysis of well filled in diaries can lead to understanding of how you 
improve, and also show how to avoid injury.  They should include course 
details,environmental conditions and how you felt.  It is also important to 
record resting pulse and your weight.  Differences of more than 10% in 
these from day to day may be a cause for concern. There are now many 
software packages which can make the recording and analysis much less 
of a chore.

Diet
Diet can have a significant effect on your running and your life.  A 
healthy diet means that you will be able to train harder and recover 
faster.  Generally we eat too much fat and not enough carbohydrate.  As 
carbohydrates are the best source of fuel we should be sure to get plenty.  
It is also important to have a balanced diet which includes fresh fruit and 
vegetables.  Fruit and vegetables contain most of the vitamins and 
minerals which are required to efficiently burn glycogen to create energy.

Glucose Replacement Drinks
These drinks (Powerade, Gatorade etc) contain about 5-10% of sugar 
plus some salts.  They are useful for replacing lost glycogen from the 
body and in concentrations below 10% can be absorbed by the stomach 
during exercise.  Even in Ironman type events most exercise specialists 
are saying that rather than consume food you should drink a glucose 
replacement drink as the absorption is far quicker.  At all distances they 
increase the time to gylcogen depletion or 'hitting the wall'.

Meditation/Rest/Sleep
Best recovery occurs during periods of inactivity like sleep.  It is 
important to get around 8 hours sleep a night and if you exercise alot 
then a nap during the day is helpful.  Meditation can also help to increase 
the restfulness as it can decrease stress and involuntary muscular activity.  
It can also calm the mind which is the major cause of stress and muscular 
activity.

Massage
After exercise followed by repair some muscle fibres will lock together 
increasing the effort required to recruit them.  In extreme cases hard (and 
sometimes painful) knots will occur.  Constant daily stress which causes 
tension in the muscles will also have the same effect.  Massage helps to 
separate these locked together fibres and create free flowing muscle 
contractions.  Both self massage and getting a  professional deep massage 
is possible however self massage may not be deep enough.

Periodisation
The training program most of us have used is called a complex training 
program.  It does a little bit of all types of training in each 7-14 day 
period.  Periodisation is used by people who have a longer time frame in 
which to prepare (eg 1 year) or a particular long term goal event (eg a 
marathon).  It involves doing increasingly harder training aiming to peak 
at the goal event.  The program is separated into periods which have a 
particular focus.  An example of the periods could be Base Building, 
Strength Work, Speed Work, Taper, Race.

Pulse Monitors
Many people today are switching to the pulse monitor as the cheapest 
form of coach they can get.  It is ideal for telling us when and how hard 
to train.  It can indicate if we are better off taking a day off or whether we 
should be pushing ourselves harder.  Most models today are wireless, 
include a stop-watch, have an upper and lower alarm and can record 
times during your training session.  They are also useful during races to 
keep you below the anaerobic threshold.

Running/Triathlon/Hash Clubs
Human Beings are social animals.  If we do an activity and combine it 
with some form of social interaction we are likely to continue doing it.  
There are several groups for the runner to meet like minded people.  In 
most cities there are several Running, several Triathlon clubs and some 
popular Hash House Harrier groups.  Running clubs are also good places 
for advice, motivation and competition.

Shoes
The correct shoes can help significantly with both training and racing.  
You should go to a shoe store which specialises in Running shoes.  They 
will then be able to fit you out correctly for shoes.  You may roll your feet 
outward or inward (supination, pronation) or require orthotics (plastic 
inserts which adjust your footstrike).  A good shoe store is the best place 
to determine this.  Remember when buying shoes always take you old 
ones along so they can be examined for signs of supination or pronation.  
Some people also like to race in light weight shoes called racing flats.  
They make your feet feel lighter but don't give enough protection for 
daily training.

Treadmills
Treadmills are not only for running in poor weather.  A good treadmill 
which can go fast enough is one of the best ways of doing interval 
training.  It offers excellent pace control and allows both running form 
and speed to be worked on.  You should set the grade to 1-2% for it to 
properly simulate outdoor conditions.

Weight/Bodyfat
The lighter you are the faster you can run.  This is assuming you have a 
healthy diet and are eating enough food then the lower your body fat the 
less weight you have to carry with each step.  World class runners have 
body fats of 5%(Men) or 10%(Women).  A good level is between 10-15% 
for men and 5% higher for women.

Weather
The weather can significantly effect race performance.  Although you can 
run at most low temperatures as soon as the temperature starts to rise 
above 25 degrees Celsius then some degradation in performance occurs.  
Be very careful when training as well and if possible avoid training on 
extremely hot days.  Remember fluid intake is of paramount importance.

Weight Training
There is alot of arguments both for and against Weight Training as an 
adjunct to running.  The proponents say that it increases your all-round 
strength and so you can go faster.  The naysayers argue that many world 
class performers do not weight train and still win.  Weight training can 
be helpful in avoiding injuries by strengthening opposing muscles to the 
ones used in running.  If you get runners knee then take up weight 
training to strengthen the quadriceps.

Vitamin Supplements
If you have a balanced diet with plenty of fruit and vegetables then you 
may not need supplements.  There is some arguments that say that heavy 
exersisers need more vitamins.  They use more oxygen, creating more 
free radicals which need to be purged by antioxidants.  If you are a 
believer in this then the Vitamins to take are C,E and beta caratene.

