The Omaha Marathon

Common Fueling Questions

admin — Sat, 12 May 2012 22:02:20 +0000

Food for Thought

Answers to your most pressing pre-, mid-, and postrun nutrition questions.
By Liz Applegate Ph.D.
Image by Lisa Shin
From the May 2012 issue of Runner’s World
Read the original article here

Q: What is the best fast-food option?
A: In the past few years, fast-food joints have made an effort to offer more healthy choices. Check the nutrition data for meals with about 300 to 500 calories and about 15 or more grams of protein.
TACO BELL: The Fresco Chicken and Grilled Steak Soft Tacos are made without sour cream and cheese (150 calories, 4 g fat, 9 to 12 g protein).
WENDY’S: A large chili with beef and beans has 40 percent of your daily fiber needs (310 calories, 9 g fat, 26 g protein).
McDONALD’S: A single patty provides protein and iron without sauces or bacon (250 calories, 9 g fat, 12 g protein).

Q: Is diet soda okay if I’m trying to lose weight?
A: Yes. The recent news that drinking diet soda causes you to crave sweets and impede weight loss isn’t supported by sound science. Studies linking the two are poorly designed and printed in lower-tier journals. The overall body of research [and a study just published in The American Journal of Clinical Nutrition] show that having one or two diet sodas a day in place of caloric drinks is safe and can help you lose weight. Of course, good ol’ water is also a great choice—research shows sipping it before meals can help control appetite.

Q: I’ve run my PRs on candy corn and coffee. Should I continue this prerace diet?
A: Sounds like you’ve found a ritual that works. Candy, which is mostly sugar, supplies easily digested carbs—your muscles’ preferred fuel. And caffeine stimulates your central nervous system and boosts endurance. That said, you could get these benefits by eating a meal with additional nutrients, like coffee and instant oatmeal with honey, or whole-wheat toast and jam.

Q: If I eat balanced meals, does it matter if I eat a cookie or cupcake a day?
A: A 300-calorie cupcake contains lots of sugar and not many nutrients. But since you run and eat right, a daily indulgence is no problem. Make sure, though, that your “healthy” diet really is just that. Every day you should eat three cups of vegetables, three pieces of fruit, six servings of whole grains, two to three servings of dairy, six to eight ounces of protein, and a bit of healthy fat.

Q: I’m vegetarian. Do I need a protein supplement?
A: You can easily get enough protein without meat, eggs, or dairy—no supplement needed. How? Eat quality vegetarian protein at every meal. Runners need 60 to 80 grams of the nutrient daily (about 20 to 25 grams per meal). To hit that, include soy in all its forms—soy milk, edamame, tofu. Soy has an excellent mix of amino acids needed for good health. Whole grains and beans provide ample protein and a good mix of amino acids. Nuts have protein, but not much for all their calories, so go easy.

Q: Can I use natural foods like honey and salt tablets for marathon fueling?
A: Honey is perfect for marathons; a tablespoon (the amount in a honey packet) has 17 grams of carbs. Every hour take two to four honey packets (and fluids) instead of gels. Skip salt tabs, which are too concentrated and may shift your fluid balance; pretzels are a better bet. Or make a sports drink with 1/8 teaspoon salt, two cups water, and two tablespoons honey.

Follow RW on Facebook and Twitter to catch our next call for nutrition questions:twitter.com/runnersworld.com.

Learn how to eat right for a lighter, leaner, faster you!

Runnersworld.com | Eat Vegan & Run

admin — Sat, 12 May 2012 21:57:52 +0000

How a whole-foods, plant-based diet—free of all meat and animal products—has propelled one runner to ultramarathon greatness.

By Scott Jurek & Steve Friedman
Image by Craig Cameron Olsen
From the June 2012 issue of Runner’s World

FOR NEARLY TWO DECADES, SCOTT JUREK has been a dominant force in the rarefied sport of ultrarunning. And perhaps just as impressive as his many victories, including seven consecutive wins at the Western States 100-Mile Endurance Run, is that he achieved these feats on an entirely plant-based diet. In this excerpt from his new memoir, Eat & Run: My Unlikely Journey to Ultramarathon Greatness, Jurek shares how turning vegan transformed his life, and how his diet might help your running, too.

Read the article at Runnersworld.com

Meet Alex!

admin — Tue, 06 Mar 2012 21:13:28 +0000

That would be Alex Hutchinson, a former quantum physics researcher and national-team distance runner, who is now blogging about the science of training and fitness on RunnersWorld.com. Check out his blog, Sweat Science, now.

Some articles on Omaha.com about the Marathon

admin — Thu, 06 Oct 2011 01:39:06 +0000

The Omaha Marathon was featured a few times in the Omaha World Herald. Check them out!

Our Emcees were featured in the Omaha World Herald!

admin — Tue, 20 Sep 2011 05:10:35 +0000

Photo by Leah B Photography

Great article on our emcees this year! Give it a read!

http://www.omaha.com/article/20110918/LIVEWELL02/709199983

Refuel with Chocolate Milk Tour Races to the Omaha Marathon

admin — Tue, 20 Sep 2011 05:01:29 +0000

The Omaha Marathon welcomes the Refuel with Chocolate Milk Tour this year. Athletes, we hope you are ready to refuel with lowfat chocolate milk from Robert’s Dairy and be your own celebrity by taking your very own Milk Mustache photo!

The National “got milk?”® Milk Mustache Campaign has launched the Refuel with Chocolate Milk Tour that’s visiting endurance events across the country to educate athletes about the importance of post-exercise recovery in order to optimize their next workout, game or practice. Lowfat chocolate milk has been scientifically shown to refuel and rebuild muscles effectively to help athletes recover after strenuous exercise.

After the race stop by the Refuel Zone to recover with free samples of ice-cold lowfat chocolate milk from Robert’s Dairy at the finish line, explore the science behind refueling with chocolate milk and pose with your own Milk Mustache and take home a souvenir photo!

How do you Refuel After a Race?

admin — Tue, 20 Sep 2011 05:00:51 +0000

Athletes, the Omaha Marathon is only weeks away and we know that you are preparing for the marathon, but have you thought about your post-workout recovery routine?

Many athletes concentrate heavily on how to prepare before a big run by emphasizing pre-workout nutrition. But when it comes to recovery, the body needs to rehydrate and replenish with electrolytes and the right mix of protein and carbohydrates for muscle recovery. Lowfat chocolate milk provides those benefits, plus it has nine essential nutrients not found in most recovery drinks.

The nutrient profile of lowfat chocolate milk is what makes it effective as a post-exercise recovery beverage. It’s a natural source of high-quality protein to build and repair muscles, has the right mix of protein and carbs to refuel exhausted muscles plus fluids and is a natural source of electrolytes – like calcium, potassium and magnesium – to rehydrate and help replenish what’s lost in sweat.

Luckily, you will be able to rehydrate post-race with lowfat chocolate milk because the Refuel with Chocolate Milk Tour is stopping by the Omaha Marathon. Make sure to refuel with nature’s recovery drink from Robert’s Dairy and stop by the Refuel Zone for a celebratory Milk Mustache photo!

See a video of the course!

admin — Mon, 19 Sep 2011 05:56:52 +0000

Produced by Action Sport Images.

Official Response regarding the flooding in Nebraska and Iowa

admin — Wed, 10 Aug 2011 13:59:21 +0000

WE are EXCITED to announce that we will be starting and ending the race by the brand new TD Ameritrade Park and the races will be run as planned!

Due to recent flooding, our route has a few new changes where it was on the river at the Lewis & Clark Landing. We are moving the start and finish to the TD Ameritrade Park to reach higher ground. In terms of the actual flooding, the water has receded, thus the city has and is not in any danger. Have to love Mother Nature!

Click here to view the new maps.

We look forward to having you join us!

For more info, you may email me, Susie, at susiegump@gmail.com.

Thanks to all of you for your concern and interest!

Susie Smisek

Race Director

Here Comes the Heat

admin — Mon, 04 Jul 2011 03:44:42 +0000

Brought to you by Nebraska Orthopeadic Hospital Outpatient Physical Therapist, Christy Nielsen, DPT

So far, we have had a fairly mild summer for training, but it looks as if things are going to change. It is important to remember no matter how experienced of a runner you may be, you will be affected by the heat and humidity. This means that not only is hydration essential, but also monitoring your pace and body’s response to the conditions.

I am going to focus this discussion on the effect of the elements on your running. Here are some statistics:

HEAT:
-Temperatures between 60-75 degrees F will increase your heart rate by 2-4 beats per minute.
-Temperatures between 75-90 degrees F will increase your heart rate by up to 10 beats per minute.

HUMIDITY:
-Humidity levels between 50-90% will increase HR up to 10 beats per minute.
The effect of these TWO ELEMENTS will be cumulative.

So this means that your heart rate with regularly be elevated up to 20 beats per minute in the temperatures we experience in the summer. Why does this happen?

Our body functions as a temperature regulator, keeping our temperature at a steady state of around 98.6 degrees. When we are running at higher temperatures, our skin will absorb the heat. To help keep our body in a normal state, the heart’s oxygen output is diverted via blood flow to the skin to help dissipate the heat the body is collecting. At this point, the oxygen is diverted away from the muscles to another system and a runner has less energy to burn for running. If we continue running in these conditions at the same pace, our heart and lungs have to work harder to compensate for the oxygen needed for both systems to functions. The end result is a runner becoming exhausted much earlier.
As far as humidity is concerned, studies have shown that hot, humid conditions at sea level are just as incapacitating as is hypoxia (lack of oxygen) at higher altitudes.
In the upcoming issues, I will discuss training to heart rate in these conditions, importance of hydration, signs and symptoms of heat stress and race day hints and strategies.