Food provides a range of different nutrients. Some nutrients provide energy, while others are essential for growth and maintenance of the body. Carbohydrates, proteins and fats are macronutrients that we need to eat in relatively large amounts in the diet as they provide our bodies with energy and also the building blocks for growth and maintenance of a healthy body. Vitamins and minerals are micronutrients which are only needed in small amounts, but are essential to keep us healthy. 

Read More

Runners Guide To Electrolytes

Multi-electrolyte replacement is critical for sports enthusiasts. High volume oxygen intake during athletic exertion oxidizes blood cells faster than normal and increases the change of anemia. Electrolytes are the ultimate oxygenator of all living cells through a process known as bio-oxygenation. The building of muscle and the production of energy draws on chromium, acting as a cofactor to insulin. It also promotes the entrance of glucose and amino acids into the cells to make muscle. A loss of potassium can cause dizzy spells or lightheadedness, especially during exertion in hot weather.

Read More

As endurance athletes, we push ourselves to the edge of our abilities to make small improvements each time we workout in hopes of becoming stronger and faster.  During our training sessions we strain ourselves to go longer or faster than is comfortable.  In the process, we cause microscopic tears in our muscle tissue.  Stimulated by the damage, our bodies react by adapting to the stress.  Our fuel stores open for maximum refueling, and our veins deliver white blood cells to repair the micro tears.

So the question is, are we becoming better athletes during our workouts, or is it the time in between them?  Neglecting to take sufficient rest or replenish our depleted bodies' needs not only limits our improvements, but can start a negative downward spiral. "It happens at least once a year," says Lauren Fleshman, who finished 7th in the World Championships 5k in 2011 (highest American finish in history). "I get busy or impatient and I justify it, saying, 'I'm getting in the workouts, I'm checking the boxes, that's what's important.' I let the recovery aspects go, and I wind up sick or injured. I realize then that it's time to get focused and do the little things right.  Sometimes I just need a kick in the butt."

Recovery Window

Justin Whittaker, D.C., a Portland, Ore.-based chiropractor who works on some of the world's top track athletes, stresses the importance of refueling as a key component to recovery. "You have a predictable timeline," he says. "For two hours post-workout your body is trying to restock what it's just bfurnt. For those two hours it's metabolizing, breaking down, synthesizing to the liver everything that's available. If you wait 'til you've driven home and showered you won't be absorbing the nutrients as well as you could." For that reason it's his advice to keep a recovery product (food, drink or supplement) on hand, either in your car or gym bag.

Recovery Techniques

Olympic 10,000m bronze medalist Shalane Flanagan floats. "For me, hydrotherapy is an absolute must," she says. "During my heavy training I don't go more than once a week, but that weightless time just helps flush everything out." If you can't make it to the pool, take a cool bath. Ice is nice, but not necessary–just run cool water from the tap deep enough to cover your legs for a recovery boost.

Schedule a massage two or more hours post-race.  Massages too soon to finishing the race can create more soreness. Massage can have a dramatic effect on recovery times, and they are a wonderful reward.  You can also perform your own massage with some of the products on the market like "the Stick" and foam rollers.  They are great for deep tissue massage for hamstrings, calves, thighs and hips.

Ian Dobson, 2008 Olympian at 5,000m, views each of his runs as part stress, part recovery.  Dobson moves. "Even if I'm feeling tired, I make sure to take a walk and move all my joints," he says.  Recovery is heavily dependent on blood flow.  Make a point of getting up from your desk or out of your car for a few minutes every hour.

Dobson also does dynamic stretches.  Get more bang for your buck with high-energy, fullbody movements that stretch muscles and increase joint mobility.  High knee marches, standing leg swings or full squats all do the trick.

Making The Most of Your Training

Although muscle breakdown is needed in order to improve overall muscle fitness, it is important to remember that too much muscle trauma can have a negative effect, especially early in your training program.  

Mix Carbs and Protein: Studies show that the addition of protein to a carbohydrate-rich recovery supplement enhances insulin release in the blood, leading to an increased carbohydrate uptake by your muscle cells and a subsequent increase in glycogen manufacturing.

Taking a daily regimen of high-quality vitamin and mineral supplements will ensure your body stays healthy during training and speeds up the recovery process.  

 

You know the feeling you get, when you’re flying down the highway at 80mph and you pass a cop?  A momentary flash that began when you saw the car, and ended when the car didn’t pursue.  For me, that same sensation carved out a temporary residence in my core and didn’t check out for months when I was diagnosed with Non-Hogkins Lymphoma in 2005.  And yet, that fear would come to pass.

Cancer has always been my body’s way of pushing me around.  Triathlon has become my way of pushing back

Six years later- after a few health scares, multiple Ironman finishes, 2 Ironman World Championship qualifications, I started PAINCAVE. And here we are-two years later.  Our subscription numbers continue to grow, our library of episodes is expanding, Race Directors are partnering with us, and we’ve created a brand that we are all proud of.  We are becoming Life’s Change Agent.  The challenges I face now are easily drowned out by my belief in what I am doing.  The difficulty when starting a business is that often times you are so insulated, each decision occurring in a vacuum, it’s easy to lose sight of this belief.

“Promote Health and proper nutrition for athletes… reduce soreness and aid recovery… provide the Nutrients Athletes Need to Train more effectively.”

EnduroPacks aren’t just a product you buy, they are an essential tool built on a foundation of principles, principles that have inspired many of our lives.

After my diagnosis, my oncologist basically said “if you want to stay ahead of this, be as healthy as you can be… people get tired walking up a flight of stairs because they’re out of shape, you don’t have that luxury. Stay as fit as possible so that symptoms that would be ignored by others raise huge red flags for you.”

And that’s what I’ve done. EnduroPacks daily system is exactly what is required for me to maintain as sharp an edge as possible in pursuit of Good Health. A pursuit we all endeavor to make. The better I feel, the greater the delta between “normal” and “sick.” For many of you, improvement may be the sole motivation. We can all live with that.

Visit PAINCAVE at www.paincave.com and try a full free episode.  Take PAINCAVE for a test ride and experience "Life's Change Agent".  Use promo code: "ENDUROPACKS" to receive 20% off of an annual membership. 

Nick Logan, EnduroPacks Ambassador, At The Ultraman World Championships

Like most of us, Nick decided to travel far distances this thanksgiving weekend. 320 miles to be precise.  But unlike, most of us, Nick decided to do this swimming, biking, and running his way to his goal of finishing the 320 mile Ultraman World Championships in Kona, Hawaii.

Nick Logan

Nick Finished First American and 6th Place Overall

Ultraman athletes set out to complete 320 miles in 3 days of competition. On Day 1, athletes swam 6.2 miles and biked 90 miles under mostly sunny skis.  On Day 2 those conditions took a turn for the worse, as the athletes rode 271.4 miles along the east side of the island under continuous rain and gusty winds , which made for some treacherous roads and difficult headway.  And on Day 3, athletes had to complete a DOUBLE marathon 52.4 miles to conclude this most demanding physical challenge.

Nick Logan , Ultraman World Championship 2014

Nick Logan, of Norwalk, Connecticut finished the race in 25 hours 40 minutes, over the 3 days, for 6th overall and 1st american finisher.  Congratulations to Nick on this incredible race and personal achievement. Time for some well deserved relaxation and recovery.

http://ultramanlive.com/2014-race-daily-race-reports/2014-day-3/

Ultraman World Championships 2014 

Tina Muir, Elite Runner for Saucony Hurricanes, has been recovering following the Chicago Marathon with a few common techniques.  But she has also incorporated a routine of Hip Yoga Stretches to help relieve the tightness in her hips.  

These are the exercises Tina has found to be most effective. Hold each stretch for around 90 seconds, to really allow the muscle to let go. Make sure you continue to breath deeply the entire time. You should never stretch to the point of real pain, but it will probably be uncomfortable to start, but will ease up after around a minute.

This hip opening yoga sequence for runners has really helped her feel better on runs! Do it 4-5 times a week!

Her recovery has also involved the following common techniques for runners:

  • Active Release Therapy from 1-2 times per week. 
  • Deep tissue massage once per week.
  • Religiously taking Enduropacks, especially L-Glutamine Recovery Tablets and Amino Acid Patches.
  • Using Primal Sport Mud twice a day with a heat pack.
  • Completing a thorough warmup before every run. This includes Warm-Up Drills, Core Exercises, and Leg Swings.
  • Starting off runs slowly, to allow hamstring to warm up properly.
  • Consuming a diet rich in nutrients that are known to assist with recovery (Read Tina's blog "27 Foods to Reduce Inflammation").
  • Keeping hips as loose as possible to reduce the strain on the hamstring.

You can read more of Tina's blog about Yoga stretches for Runners on her blog www.tinamuir.com or by visiting http://tinamuir.com/hip-opening-yoga-stretches-for-runners/.

EnduroPacks is proud to announce a new partnership with the coaches and team behind Tri-Hard Endurance Sports Coaching. Tri-Hards' athletes and professional coaches will get the benefit of adding a complete pre-, during-, and post-workout system of nutrients into their endurance training routine. Check out their website at www.tri-hard.com.

 

Read More

The following is a training program designed for both beginner and experienced half-marathoners who are looking to prepare for their next race.

The half marathon is a friendly distance, but preparation is still important. A proper training schedule and nutrition regiment will help any athlete on race day.

Read More