Beat the heat

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Keep cool and safe during the sweltering season

TRAINING

Time it right: whenever posible, log your miles during the coolest part of the day –fr most runners, that´s early in themorning. However if you are Running for a midday or evening race, you´ll need to do some Running at the time of day you´ll be Racing to practice your fueling and warmup plans. Speedwork, tempo, and long runs should still be done when it´s coolest. Plan to do some short, easy runs at the time you´ll be racing.

 

FUEL

Grill? Great: cooking outdoors allows you to prep a healthy meal without heating up your home. Kababs are an exceptionally grill-friendly dinner option. Thread your skewers with a protein source as well as produce for an easy, balanced meal. Try combining pork, peppadew peppers, and fennel; scallops, red pepper, avocado, and pinneaple; or halloumi cheese, cherry tomatoes, eggplant and onion.

 

MIND AND BODY

Chill out: if you have a sore spot that´s inflamed, the best solution is to ice it –the cold helps reduce pain and swelling, and hey, it feels refreshing after logging steamy miles. For best results, ice immediately postrun for 15 to 20 minutes.

Source: Runnersworld calendar www.runnersworld.com

 

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TRAVEL FIT

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TRAVEL FIT

Stay healthy (and have fun) away from home

TRAINING

Hit the pool: When it´s just too hot to run –or when you don´t want to miss family time by the water, try using a flotation belt to run in the deep end. Move your arms and legs in the same range of motion and replicate the effort you´d be expending ir you were doing the same workout on solid ground. Every day runs –as well as tempo runs and intervals- can be adapted for the pool.

FUEL

Watch the salt: Too much sodium stresses your heart, but many vacation staples –fries from the boardwalk, hot dogs from the grill, the chips on the beach –are chock full of it. Tallying your exact consumption in milligrams isn´t practical, so do your best to prioritize fresh, minimally processed foods (lean meat and low-fat dairy, also), even while you´re away.

MIND & BODY

Lube up: logging miles on sandy beaches or mountain trails means the potential for debris in your shoes, and sweating profusely (it is common on summer runs) can cause chafin, even when you´re wearing tech fabric. Prevent these painful problems by applying anti-chafing balm or petroleum jelly to your feet and other potential hotspots before heading out.

www.runnersworld.com

 

 

Stronger, leaner and faster

3 alargada 2 cGet fitter, run longer, and have more fun

TRAINING

Go efficient: Run farther and faster with less effort by training to boost your running economy. One way to do it is to simply run more: start by adding an extra short easy run to your weekly routine, or by adding 5 minutes to each of your normal runs. Another way is to train on hills –build some into your normal routes or do repeats. Strength–training with heavy weights also improves economy.

FUEL

Start cooking: Restaurant dishes pack extra calories, sugar and sodium, so the more you eat out, the more likely you are to gain weight. Designate a time each week to search for appealing récipes and shop for the ingredients. If the kitchen intimidates you, sign up for a basic cooking class.

MIND & BODY

Stabilize: Research has found that strength-training reduces overuse injury risk by about 50 percent. Strong muscles absorb more of the force that occurs when your feet strike the ground, meaning less of it is able to damage your bones and joints. Even body-weight training will suffice-one-legged deadlifts, lateral lunges, side leg raises and hip raises, and bridges target hip muscles that keep your pelvis stable while running which is critical for injury prevention.

www.runnersworld.com

Eat right, run well

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My personal trainer for trailrunning, Gonzalo Calisto, says: eat only those things that will give you energy, and avoid sweets because those are real poison.

I respect my body so I try not to over-eat, nor to drink alcohol, eat too much bread, alfajores and cakes… and I am a vegetarian. However, December makes me break my eating codes. For me and for you, here some advice for a healthier life.

Advice for better Running and healthier living

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TRAINING

Take a break: walk breaks lower running´s impacto on your body, which may help you conserve energy, avoid cramps, and reduce leg soreness. During long runs, try walking for 30 to 60 seconds at the end of every mile. Insert a 30-second walk break during long climbs; you´ll be less tempted to walk the last quarter or half of the hill. And in between hard intervals, walk, don´t jog, the rest periods –it helps you recover more completely so you can do the next repeat faster.

FUEL

Eat some fat: the body needs fat to regulate hunger and absorb vitamins like A, D, E, and K. Aim for 20 to 30 percent of your daily calorie intake to come from mono – and polyunsaturated fats, which can be found in olive oil, nuts, sedes, avocado and fish.

MIND AND BODY

Sleep it off: while you snooze, your body is recovering from that day´s training, repairing damage, and recharging energy stores. If you´re not egetting your ZZ´s –most adults need 7 to 9 hours a night – you´ll struggle to make long-term gains in fitness.

Sip on this

Coffee can do more for you than simply adding a spring to your step. For more reasons why you should reach for a cup o´joe, go to www.runnersworld.com/coffee-facts

 

 

Race smart

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After running the Philadelphia Half Marathon on November 19, I can add another hint to the following racing advice: enjoy every mile, every kilometer of the race. Don’t worry about your time, just find your rythm and go!

Advice to help you  nail your racing goal

TRAINING

Start slow: You´ve practiced your goal pace: on race day, do everything in your power no to go out  faster than it. Running the first mile or two too hard can lead to a crash late in the race. Pay attention to your watch: excitement makes those early miles feel easy, even if you´re Running faster than usual.

FUEL

Don´t overdo it: Eating right has a huge impacto n your race, but consuming too much can leave you sluggish (or Running for the porta potty). Rather than a big feast the night before, eat moderate quantities of carbs in the days leading up to a half or full marathon.

MIND & BODY

Learn the course: You´ve heard it before: Racing a full or half marathon is as much of a challenge for the mind as it is for the body. Knowing what you´ll encounter on the course will get your head ready. Review the course map and elevation chart, check out the course video (if there is one), and if you can, drive the route. Identify spots where you think the going may get tough and come up with strategies you can use to push through it.

MAKE A PLAN

Dodge mishaps and accomplish your goals by plotting out a solid race-day strategy. Hatch yours with the advice found at www.runnersworld.com/race-plan

Beat the heat

dsc_0306Picture: Chicago Marathon 2017

“The human body is capable of amazing physical deeds.”- Dean Karnazes, ultramarathoner who ran 50 marathons in 50 days in the 50 states of the USA.

I ran the Chicago Marathon 2007 which was suspended because of the heat. A runner died, many went to the hospital, the water and other supplies collapsed. I finished the race but got absolutely scared of heat. Here some advice if you have to run in hot weather:

Stay-cool tricks for Hot-Weather Running

RAINING

Consider the humidity: You might think the best times to run are early morning or evening, but those periods can be humid, and that makes temperaturas feel hotter. So when you check the weather report, look at both the tem and relative humidity; if the latter is above 40 percent, it could impact your performance. Slow down, or use the treadmill. Note: in the Olimpic Marathon in Rio 2016, the humidity was 100%… the performance of the athletes was at 100% too!

FUEL

Just add salt: Researchers found drinking a salt solution two hours before a 60 minute workout prompted cyclists to drink more before exercise and helped them retain fluids during the workout. A couple hours before a run, ad done to two teaspoons of salt to a sports drink or meal, then drink wáter as thirst dictates before you head out.

MIND AND BODY

Be patient: Give yourself eight to 14 days to acllimatize to hot weather, gradually increasing the length and intensity of your training. Even then, every 5°F rise in temperatureabove 60°F can slow your pace by as mucha as 20 to 30 seconds per mile, so be prepared and willing to accept slower splits on hot days.

SWEAT SMART: Find what you need to make the most of this sweaty season, from gear recommendations to hydration info, at www.runnersworld.com/summer-guide

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Train at 3200 m (10,560 ft) of altitude

 

iphone-julio-14-063Hiking and trailrunning at 3200 meters (10,560 ft) is possible if you live in Quito, Ecuador.

Its natural environment is composed by two main mountains: huge Pichincha which goes up to 4700 msnm on its summit; and Ilalo (3200) the king of the Tumbaco valley.

It takes a 30 minutes ride from the city to the entrance of Ilaló’s hiking route. Follow some signs which get you to Pachamama school.

Up there you can leave your car. It is a very steep road thought beautiful and safe.

If you go by bus, you will start walking from a soccer field.

After a hill of about 3km, fun starts. You will find a cloud forest zone with birds and insects, and views and vibrant colors. Then you get into an Eucaliptus forest.

At 5,5km you conquer the summit of the Ilalo mount. The view is 360°, really awsome.

If you want to walk/run a bit more, get down south and will find a very special forest… then an iron cross. Unless you want to walk down a lot more, return to the summit.

The descent is a lot more fun and in about one hour you can have a delicious breakfast at Rafa’s, right in the place you parked your car!

Enjoy!