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Photo by Leah B Photography

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

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

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!

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!

Produced by Action Sport Images.

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.