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Second Day of Summer Running Camp, July 11, 2006

Campers on the run

Summer camp participants go on their first group run...

 More campers on the run

... on a grassy trail in Fernandina Beach's Greenway

Let's get ready to run!

That was the plan during Day 2 of Summer Running Camp. Everybody learned that to run your best, there's a lot of preparing to do. But it's easy once you know how!

Camp leaders Bill Beaumont and Michael Leary explained that the first important thing to do is to eat right. "Food's your friend, it puts gas in your tank," Bill said. He explained the three types of food that runners need to know about -- carbs, fats and protein.

Carbohydrates are really important, because they provide energy to help your body keep running. There are lots of good carbs out there -- breakfast cereal, pasta, bread, rice and potatoes are some examples. But there are "good carbs" and "bad carbs." The "bad carbs" are usually the ones with a lot of sugar. For instance, if you have a choice between Wheaties and a sugary cereal, you're better off with the Wheaties, Bill said. There are lots of other "good carb" cereals, too -- Life, raisin bran, oatmeal, Cheerios and Frosted Mini-Wheats are some examples, along with things like granola and oat squares. It's OK to have a sweet treat sometimes, Bill said, but don't overdo it!

Protein is also important, especially for young runners, because it builds and repairs muscles and it's essential for young, growing bodies. There are lots of good proteins, too: chicken, eggs, fish, low-fat dairy (1% and 2% milk), and beans. Bill said two of his favorite snacks are nuts, a great protein source, and peanut butter and jelly sandwiches on wheat toast! That gives you good protein in the peanut butter and good carbs in the toast.

Fat is the third food element, and you need some fats in your diet. They're also an extra fuel source when you do long runs. But there are -- guess what? -- good fats and bad fats. Generally, plant-based fats are better for you than animal-based fats. What's good? Peanuts, almonds, olive oil and canola oil. Not so good? Butter and margarine, cheese, doughnuts and ice cream! But even with ice cream, there are healthier alternatives -- like low-fat yogurt.

OK, now that you know what's good to eat, here's more advice: Don't run on an empty stomach. Most people should eat some carbs, like a bowl of cereal without milk, 2 hours before they run, Bill said. (Your stomach processes carbs faster than proteins or fats.) So, what if you got up late and you only have 90 minutes before your run? Try a granola bar and a piece of fruit, like bananas or cantaloupes. Or a sports bar, a bagel, or Fig Newtons!

What else do you need to do? Drink fluids! You need to drink 16 ounces of fluid, like water or a sports drink (such as Gatorade), one to two hours before a race. And you need to drink WHILE you're running, too, especially if it's a long run. A quarter cup to 3/4 cup of fluid every 20 minutes is a good idea for most people. Sports drinks give you carbs, but if your stomach can't handle them, you can do like Bill and carry packets of honey, or gels, or even dried fruit on your long runs.

OK, now you've eaten -- it's time to get ready. What clothing do you need? Shorts, shirt and shoes! Bill prefers "technical fabrics" like nylon and polyester over cotton, which tends to get heavy with moisture and can be uncomfortable. Here are his weather-wise rules of thumb about what to wear:

Temperatures in the 70s and over: Light colors, a tank top (singlet) and shorts.

In the 60s: You don't have to be as fussy about the light colors!

In the 50s: T-shirt and shorts.

In the 40s: Long-sleeve shirts. (Technical fabrics are still good; they will hold heat inside in cool weather.)

In the 30s: Long-sleeve shirts and long pants (or tights, if you can wear them).

HE'S PREPARED: When it's time for a training run, Bill's 'tote bag' is always ready to go. He let us take a peek at what's inside! Among other things, he always carries water...
... a cool, lightweight hat for shade and sun protection... ...a headband, to keep the sweat out of his eyes on hot days...
...granola bars, to refill his 'tank' after the run... ...and a blinking safety light in case it gets dark.
Now, about those shoes! Obviously they're one of the most important choices for a runner.

Bill and Mike agree that runners should wear running shoes -- not basketball shoes, sneakers, or any other type. There are also many different kinds of running shoes, depending on what kind of running you are doing (long training runs, trails, or races, for example) and also on what kind of foot you have.

Most people's feet have medium arches, but some folks have high arches or low arches. The best way to find out what kind of shoe is best for you, is to get fitted at a running-shoe store. In this area, that means 1st Place Sports (www.1stplacesports.com). You should expect to pay something in the area of $70 or $80 for a good-quality running shoe. And after 300 to 500 miles, you should "retire" them, because they lose their cushioning, which can lead to injuries. (You can still use them to walk around in, though!)

Mike also pointed out that serious runners need to take care of their feet at all times, not just when running. So don't go barefoot or wear flip-flops. Even a stubbed toe can cause you problems!

One more piece of "attire" a runner needs is a good watch with a stopwatch function, so you can tell how long you ran. You can get an excellent runner's watch like the Timex Ironman for only about $20 or so.

Bill and Mike say it's important to keep a logbook for a lot of reasons. Write down the date and time of day you ran, your distance, your time, the weather conditions, and where you ran (roads or trails?). Mike said it's also important to note any injuries, discomfort or soreness you felt, because you might need that information later if you need to see a doctor. Doing all this is a confidence builder, because you'll see those miles adding up! You'll also know when to replace your shoes. You want to keep track of your weekly mileage for another good reason -- you shouldn't increase that mileage by more than 10 percent a week. Any more than that, and you're risking injury.

Now are we ready to run? Not yet! First we need to warm up and stretch!

Bill warms up with a very slow 10-minute run before a race. Mike says that at Bishop Kenny High School, the runners do a 1-mile warmup run, then do stretches for 20 minutes. You shouldn't stretch "cold" muscles, though, so the warmup run is very important. And you shouldn't do fast or "bouncy" stretches -- do them slowly. (Bill touches his toes.) Also, Bill does a slow cool-down run after a race, and many runners do stretches afterwards too. After a hard race, it's very important not to simply stop; you need that cool-down!

Mike also suggests taking regular "multiple-vitamins," but says young runners don't need to be experimenting with supplements like creatine. But he says the body uses a lot of iron for high-endurance exercise, like distance running, so iron supplements can be important, even moreso for girls.

OK, we're almost ready to go -- What should we bring along? Bill shared with us the contents of his "tote bag":

* Individual bottles of water.

* An empty, refillable plastic water bottle.

* A plastic bag for garbage.

* A headphone radio for long runs. (But as Mike noted, it's very important to be extra careful when wearing those around traffic; you need to be sure you can hear the traffic at all times. And it's important not to run along roads with heavy or fast traffic; even 45 mph is too fast. There are places to run around Amelia Island with little or no traffic, like Fort Clinch State Park and the beach. One more tip: If you are running on the side of the road, always run toward the traffic, so you can see what's coming toward you.)

* Sunscreen! Very important!

* A lightweight hat (except during races).

* Gloves for cold days.

* A headband for hot days.

* Granola bars.

* A blinking red runner's light to wear at night.

* His yearly pass for Fort Clinch State Park.

* A suggestion from Mike -- bug repellant.

Bill loves inspiring quotations, and he shared two of them with our running camp before our first group run along the Greenway: "Whether you think you can, or you think you can't -- you're right." And... "A champion may not always have been a winner. He may have been a loser who refused to give up."

And now... we're ready to run! We'll see you on Day 3!

(Some of the information for our camp was adapted from the University of Florida's "Cross Country Camp.")