Sugar 1. 01 - How harmful is sugar? One of the world’s experts on this topic is Dr. Robert Lustig, a pediatric endocrinologist at UCSF. Lustig has great experience treating children with obesity and is really on the front lines of what is becoming an epidemic of childhood obesity. It’s about 9. 0 minutes in length, but the time goes by pretty quickly as Dr. Lustig is an engaging speaker. In addition, Gary Taubes wrote a great piece on sugar toxicity in the NY Times Magazine last year, which references the work of Dr. Lustig’s lecture: I’ve highlighted the key points (with corresponding time in video), for those who may not want to watch the video in its entirety: 0: 0. Helpful summary showing the reduction in fat consumption in the U. S. It’s hard to believe such poor logic was, and is, used to drive health policy. Last editorial point on this – any card- carrying lipidologist today will tell you that the so- called “bad” LDL- C is as relevant to your getting heart disease as your eye color. Lustig says may be correct, but I believe he overstates the importance of exercise in controlling weight (though he acknowledges that most “experts” fail to realize the calorie burning component of exercise is meaningless), the role/importance of fiber, and the lack of harm associated with glucose. Lustig’s argument, in my humble opinion, is that he claims glucose is benign and that fructose (alone) is the culprit of obesity and metabolic syndrome. Lustig talks about the fact that glycogen is non- toxic (true) and that regardless of how much the liver stores, it doesn’t cause hepatocellular damage, unlike fructose (true). However, eliminating fructose alone will not cure metabolic syndrome and its associated pathology. Lustig from this talk, “it’s a numbers game.” We consume far too much glucose to simply fill our glycogen tanks. Best Running Tips . Until he mentioned it, I was dug in. Wind be damned, I was going to keep my pace or die trying. Thanks to that veteran marathoner’s advice, I did neither. I ended up running a great race. I’ve remembered his tip in every windy race and run since. That’s the thing about a great piece of advice: Like a trusted friend, it’ll always be there when you need it. Here are 1. 00 more memorable running tips, gleaned from experts past and present. Starting Out. 1. Accept the challenge“Everyone is an athlete. But some of us are training, and some of us are not.” —Dr. George Sheehan, runner/writer/philosopher. Shoot for this (at least)“Running 8 to 1. Dr. Kenneth Cooper, aerobics pioneer. 101 Tips for Your Best Run Ever On National Running Day, here are the greatest training tips of all time Following is a collection of humorous stories, anecdotes, one-liners and jokes on marathons, running, jogging and ultra-marathons, which we re sure you will find amusing. Runner's High: Is It for Real? Is this feeling of euphoria the real deal? More importantly, is it enough to get you across the finish line? A marathon runner's diet is not all about macronutrient ratios; the quality of the food you eat matters as well. Earlier this summer, Steve Phinney and Jeff Volek, authors of The Art and Science of Low Carbohydrate Performance, headed to the Western States 100-mile Endurance Run. But we've got 101 reasons why you can't. My first was way back in October 2008. I ran the Jacksonville Marine Corps in. HuffPost UK Lifestyle covers the best diet plans, best ways to lose weight, healthy living, fitness routines and instructors, plus the best ways to get bikini fit. How fast should I run? Trying a new activity like running can bring a certain level of anxiety. Be a minuteman“The biggest mistake that new runners make is that they tend to think in mile increments—1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles.” —Budd Coates, four- time U. S. Olympic Marathon Trials qualifier/coach. Wear good running shoes“Spend at least $6. A good pair of running shoes should last you 4. John Hanc, author of The Essential Runner. Think big (and wide)“Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You’ll save yourself needless foot pain.” —Ted Corbitt, ultrarunner and 1. Olympic marathoner. Related: 5 Signs You Need New Running Shoes. Take the “talk test”“The . Listen to the rumbling“If you feel like eating, eat. Let your body tell you what it wants.” —Joan Samuelson, 1. Olympic marathon champion. Relax to the max“When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.” —Dave Martin, Ph. D., exercise physiologist. Don’t crush the egg“Don’t clench your fists in a white- knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm.” —Runner’s World editors. Make time for a quickie“If 1. I have, I still run. Fifteen minutes of running is better than not running at all.” —Dr. Duncan Macdonald, former U. S. Follow Road Rule Number One“Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive.” —Dr. Try a “nooner”“Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch.” —Joe Henderson, runner/writer. Warm up, then stretch“Try some light jogging or walking before you stretch, or stretch after you run. Stay “liquid”“Hydrate. In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating.” —Dr. Alex Ratelle, former masters running great. But be moderate“Is beer good for runners? Listen up!“You must listen to your body. Run through annoyance, but not through pain.” —Dr. George Sheehan. Related: How Music Can Make You Smarter, Stronger, and Might Save Your Life. Create your own running creed“My whole teaching in one sentence is: “Run slowly, run daily, drink moderately, and don’t eat like a pig.” —Dr. Ernst van Aaken, renowned German coach. Come ready to play“Fitness has to be fun. If it isn’t, there will be no fitness. Fitness is merely the product.” —Dr. George Sheehan. Basic Training. Take what you can get“So- called . They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 1. Hal Higdon, runner/writer/coach. Learn from your mistakes“You find out by trial and error what the optimum level of training is. If I found I was training too hard, I would drop back for a day or so. I didn’t run for 5 days before the sub- 4.” —Sir Roger Bannister, first man to break 4 minutes for the mile in 1. Related: The 4- Week Plan to Run a 6- Minute Mile. Dare to be different (but not dumb)“In training, don’t be afraid to be an oddball, eccentric, or extremist. Only by daring to go against tradition can new ways of training be learned. The trick is recognizing quickly when a new approach is counterproductive.” —Benji Durden, 1. U. S. Reach for fast, low- fat fuel“Energy bars are good portable food for runners. Look for bars with 4 grams of fat or fewer per 2. Fat slows down digestion.” —Liz Applegate, Ph. D., sports nutritionist. Go for the goal“I believe in using races as motivators. It’s hard to keep on an exercise program if you don’t have a significant goal in sight.” —Bob Greene, personal trainer of Oprah Winfrey. Do this in pencil, so you can change some specifics when reality sets in.” —Jeff Galloway, Olympic runner/author/coach. Show some horse sense“During long, slow distance training, you should think of yourself as a thoroughbred disguised as a plow horse. No need to give yourself away by running fast.” —Marty Liquori, running commentator and former world- class miler. Build with care“If you put down a good solid foundation, you can then build one room after another and pretty soon you have a house. After your base mileage, add hills, pace work, speedwork, and finally race strategy.” —Rod Dixon, New Zealand Olympian and 1. New York City Marathon champ. Look at the big picture“Whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distance running is endurance—and how to get it.” —Clarence De. Mar, seven- time Boston Marathon champion and U. S. Toss out the clutter“Throw away your 1. Run with your own imagination.” —Lorraine Moller, 1. Olympic marathon bronze medalist. Listen to your body (yes, again!)“Your body is always trying to tell you where you are. Beware when you become tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure.” —Dr. Go steady“Day to day consistency is more important than big mileage. Then you’re never shot the next day.” —John Campbell, former masters running star from New Zealand. Find the right proportion“If you run 3. Quality miles will boost your aerobic capacity.” —Owen Anderson, Ph. D., running writer. Stay above bored“A 4. Amby Burfoot, Runner’s World editor and 1. Boston Marathon champ. Be a “cross- eater”“Like cross- training, . Expand your nutritional repertoire by trying one new food each week.” —Liz Applegate, Ph. D. Related: Is Eating the Same Thing Every Day Bad For You? Ease it back“After a run, don’t rush back into life. Take a few minutes to walk, stretch, relax, meditate.” —Runner’s World editors. Don’t force the tissue“Overly aggressive stretching can actually increase your injury risk.” —Tim Noakes, M. D., author of Lore of Running Advanced Training. Think globally, act locally“We wrote our workout schedules in 3- week blocks. My coach and I knew what my immediate goal was—what I was trying to accomplish in the next 3 weeks. But in the back of my mind was the ultimate goal: what I wanted to do months away.” —Bob Kennedy, U. S. Go with mind over grind“Any idiot can train himself into the ground; the trick is doing the training that makes you gradually stronger.” —Keith Brantly, U. S. Have fun on your easy runs“I make sure I have some really enjoyable training runs, remembering to . That way I don’t become caught up in the training- is- everything syndrome.” —Sue Stricklin, top masters runner from the 1. Have fun on your hard runs“Do tough workouts that you enjoy. Mile repeats and quarters are more fun for me than fartlek. Stay open- minded“When you try a new type of training, think like a beginner. Just because you can run 2. Sunday doesn’t mean you can survive 1. Jack Daniels, Ph. D., exercise physiologist, coach, and former world- class pentathlete. Be a smart camel“Before you do your long run, place containers of sports drink out on your course, even if you have to bury them.” —Runner’s World editors. Work on your growl“The long run puts the tiger in the cat.” —Bill Squires, marathon coach. Don’t always watch the watch“I don’t wear a watch during my long runs. That way I’m not tempted to compare my time from week to week.” —Lynn Jennings, three- time World Cross- Country champion. Rest assured“Back off at the first sign of injury. Three to 5 days off is better than missing a month or two. Take regular rest days.” —Patti. Sue Plumer, two- time U. S. Olympian. Related: Do You Need a Rest Day? Divide and conquer“Pick one thing each year that you need to improve, and work on that. It might be improving your diet, getting more sleep, or increasing your mileage. You can’t work on everything at once.” —Bob Kennedy. Hill Running. 46. Join the resistance“Hills are the only beneficial type of resistance training for a runner.” —Arthur Lydiard, Olympic coach from New Zealand. Chest up, hips forward, push strongly off each foot.” —Jeff Galloway. Adapt—or weaken“Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. You become stronger.” —Eamonn Coghlan, Irish Olympian and only 4. Up the ante“Move into a hill session gradually, running the first few repeats moderately and increasing the effort as you go along.” —Frank Shorter, 1. Olympic Marathon Champion. Avoid the downside“The advantage of running hills on a treadmill is you can go up without pounding down the other side.” —Ken Sparks, Ph. D. 5. 1. Ramp it up“If you live in the flatlands, you’ll have to be creative about hill training. Deserted highway ramps or parking garages are possibilities, though they pose obvious safety problems. You may want to invest in a treadmill.” —Bob Glover, runner/author/coach. Grab hold of the rope“If you’re laboring up a steep hill, imagine that a towrope is attached to the center of your chest, pulling you steadily toward the top.” —Jeff Galloway. Lean into it“When going down, I lean with the hill. I know I’m doing it right if I feel like I’m going to fall on my face.” —Ed Eyestone, RW columnist, coach, and two- time U. S. Save something for the summit . Then take off!“I’ve always found it effective in a race to make a move just before the crest of a hill. Find nutrition articl.. Find nutrition articles to help maintain fitness, lose weight, and eat healthy. From sports nutrition to healthy recipes, fuel your body with the right nutrients to stay in top shape, and perform your best.
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