From Around the 'Net

enhancing female performance

1. Getting That Adequate Fuel for Running

Optimum utilization of the energy systems for training assumes that you ( the runner) are getting an adequate fuel supply. Getting that adequate nutrition during hard training can be a real challenge for athletes. Many runners have a tendency to underfuel themselves especially those worrying about weight control. Underfueling can lead to sluggishness, fatigue, poor performance, injury and even permanent alteration (lowering) of basal metabolism. If you are having problems getting adequate nutrition, it may be helpful to visit a sports dietician or nutritionist to get a dietary plan that works for you.

You can estimate your daily caloric requirements by knowing your BMR ( basal metabolic rate or the calories needed by your body for basic existence) plus the calories burned by your training and other activities during the day. You can estimate your BMR calories by multiplying your body weight by 10. For example a 150 lb person would have an estimated BMR of 1500 calories. Typical daily activity adds somewhere between 300 and 1000 calories per day. If you have a desk job and are fairly sedentary, add 300 calories; add up to 1,000 calories if your job demands physical labor and you're on your feet all day. Each mile of running consumes about 100 calories. Caloric needs per mile are determined by your body weight rather than by how fast you run. The 150 lb athlete with a desk job who averages 10 miles of running per day burns approximately 3000 calories. The food that the athlete eats provides that energy and replaces the calories burned.

2. Slowing Down Aging

A few fundamentals can keep you running strong as decades pass

Aging is never easy, of course, but it's possible to make the years pass gracefully and maintain youth in running as well as life. While it's true that aging inevitably brings slower race times, there are a few core training principles that will keep performance losses minimal and your legs feeling strong.

Here are some tips for masters runners. The tips can be broken down to four key practices: stretching, massage, ice and sleep. These activities fall somewhat into the category of common sense, but they're also easily overlooked, particularly among younger runners. Starting these practices early in your running career will also allow you to extend that career later into life.

3. Does Jet Lag Affect Performance?

Anyone who has traveled between time zones can tell you that air travel can wreak havoc with your internal clock and dramatically decrease your energy level.

The body has mechanisms in the brain (called "neurons") that help time many biologic and physiologic processes. These neurons are located in the hypothalamic region of the brain, and help to regulate hunger, sleep, temperature and other timing mechanisms, such as circadian rhythms. This internal system has difficulty making rapid adjustments, such as skipping ahead 14 hours, that might occur with long distance travel. When this timing is disrupted, we experience the symptoms of jet lag. Generally, the effects of jet lag are worse when traveling from west to east.

4. Hill Walking
 
Once you have reached a level of conditioning where you can comfortably walk for 20 minutes at your target heart rate, you may want to add hill walking. Hill walking is a vigorous form of walking. It uses slightly different muscles and burns more calories. It is an important part of an overall walking program.

Hill walking should be tackled at the beginning of your walk. You will have more energy and not become too fatigued. Hill walking can cause pain in the calf muscle from overloading the muscle. To prevent this muscle strain, include calf stretching exercises in your warm-up and cool-down. Also, look for walking shoes that have sturdy heel counters.

5. Reducing the Risk of Stroke
 
Research indicates that good exercise habits during middle age will reduce the risk of stroke in the retirement years. In fact, the earlier in your life you start to exercise, the more protection you accumulate against stroke. Adults who start aerobic activities such as running, swimming, and cycling between the ages of 15 and 25 have a 67 percent lower risk for a stroke than adults who have never exercised.

Also, studies have found that people who burn 2,000-3,000 calories a week in aerobic activity reduce their risk by 46 percent compared to those who get no activity. To burn 2,000 calories a week, a person would need to walk briskly for 60 minutes, five days a week. In addition, other risk factors are diminished by physical activity, such as body fat, cholesterol levels, and heart attacks.
 

Fariyal Samson Crosses the Finish
at the 2000 Honolulu Marathon
as the 19th Female Overall and the First Canadian Female