Distance Runner s Guide to Staying Well. Dr. Kitty Consolo, Ph.D. Ohio University Zanesville

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1 Distance Runner s Guide to Staying Well Dr. Kitty Consolo, Ph.D. Ohio University Zanesville drkittyconsolo@gmail.com

2 abstract A presentation for distance runners and their coaches, this session will present guidelines for staying healthy throughout the entire year and will feature advice on training, self monitoring, the importance of a log, sound nutrition, supplements and balancing training and racing. Tips for staying positive and in shape while battling an injury will also be discussed. Dr. Kitty continues to compete despite asthma and being in PT for 5 years from some falls.

3 Staying Strong Despite Asthma and Falls See video of my challenges

4 Keys to Accepting Challenges Staying focused on the joy of running Listening to your body and being willing to adapt to new needs Finding good people to help you Appreciate what you still have Help people who are worse off than you

5 Key number 1 to staying well: know yourself What is the best way to know what you need as a runner? a. Find a good coach b. Follow a training program of another successful runner that runs the event you do c. Follow a training plan from top selling running book d. Keeping a running log And the answer is?

6 What are the items you should track in your running log to prevent injury? Fatigue levels 0-4 ok to train, 5 or above rest or do easy cross training like take a walk but does not add to fatigue Tightness 0-4 ok to train, 5 or above, rest or do easy exercise that increases circulation but does not increase tightness Pain levels 0-4 ok to train, 5 or above rest, ice massage first 48 hours if new, massage or heat after if no swelling

7 Items to track in your log to prevent illness Resting heart rate: 10% increase cut workout in half Resting heart rate: 20% or more increase rest Motivation: 0-4 (don t feel like much running, then rest) 5 or more go

8 Items to track to learn what workouts Miles or distance Terrain work Effort and heart rate rather than time Learn to rely on how your body feels rather than technology to make you adhere to a certain pace ignore your garmin!

9 If in Doubt, go less instead of more Key to training is do to enough to improve but not so much that you can t feel good running the next day Note that races count as speed, if racing cut out speed work Keep training and racing FUN

10 Year round training versus seasons For a prize: How many days can you go without any training before you start to lose some fitness? a. 30 days b. 14 days c. 10 days d. 60 days The answer is:

11 Ron Clarke Trained same year round but cut back on speed and distance when raced more in summer Stayed in shape year round

12 Seasons Fall cross country 2 week rest break Indoor track Outdoor track Summer build some road races

13 Find what brings you joy If you follow your heart and listen to your body running can be part of your life forever

14 Sound nutrition For another prize, distance runner s can recover quicker the next day if they have a combination of 1/3 protein, 2/3 carbs like a turkey sandwich or chicken noodle soup within how long after finishing a workout? a.10 min b. 30 min c. 45 min d. 60 min And the answer is:

15 Distance runner s need more carbs and protein than sedentary person signs of not enough carbs are Ammonia smell to your sweat Sore legs even after warm up Irritability for more than 3 days Unable to sleep well for more than 3 days Cut workouts and add more potatoes, rice, pasta, grains, fruits

16 Good website for choosing healthy Go to myplate.gov eating

17 Try to eat organic Non-organic meats and dairy have antibiotics, hormones added, very unhealthy if eat everyday Non-organic fruits and veggies have pesticides, can lead to Parkinson s If it is a food you eat daily, go organic

18 Supplements to keep you strong for life Vitamin D3 Benefits: builds healthy bones Prevents falls Prevents sore muscles Prevent breast and colon cancer

19 More info on D3 For a prize, how much D3 should you have daily? a.400iu b. 2400IU c.500iu d.1000iu And the answer is: Buy solgar D3 600IU and take 4 a day

20 Magnesium Glycinate the miracle mineral Benefits to taking magnesium Prevents muscle pain and cramps Prevents blocked arteries and migraines Prevents diabetes Helps with sleep But must have this form, glycinate

21 How much magnesium glycinate do you need daily? For another prize: a. 400mg b. 100mg c. 50mg d. 75mg And the answer is: Can increase until you get loose stools that is your sign to stop

22 Fish oil: natures natural antiinflammatory Prevents inflammation Builds muscle as you age Prevents macular degeneration Helps with skin problems Much safer than taking NSAIDS

23 What fish oil to take and how much GNC Triple strength Go for 2000 to 3000 mg omega threes not total fish oil I take 4 triple strength a day

24 Balancing Racing and Training From Joe Henderson How often you should race Average running time per day 20 min 30 min 40min 50 min 60 min Mile 3 days 2 days 2 days 2 days 2 days 2mile 5 days 4 days 3 days 2 days 2 days 3 miles9 days 7 days 5 days 4 days 3 days 6 miles 20 days 14 days 10 days 8 days 7 days

25 Hills versus weights Hills build strength and speed while doing running, better than weights Several world class runners have used hills for speed and set records such as Sebastian Coe Use care not to overtrain especially on down hill

26 Signs of Overtraining Increase resting heart rate 10% or more Muscles still sore after warm up Increased irritability for 3 or more days Inability to sleep for 3 or more days colds

27 Staying well in Daily Training Have a proper easy warm up before doing any hard running For a prize, how do you know how long your warm up should be? a.should be for a certain time b.should be long enough to break a sweat c. Should be long enough for your heart rate to go to at least 120 beats d.should be long enough for your heart rate to be 150 beats And the answer is:

28 Pay Attention to Your body during workouts Stop if fatigue, tightness, pain get over a 5 Stop if you feel ill Hydrate during workouts but also take care to know signs of hyponatremia --dizziness, headache, cramps

29 Take time to cool down properly Walk after workouts until your heart rate is under 120 and your sweatrate declines Take time to stretch while muscles are warm Wait to shower until you have stopped sweating and body temperature is close to normal

30 Pay attention to your shoes Question for another prize: How do you know when to get new shoes? Give 3 different answers:

31 What keeps you or your runner s Share your comments strong and well?

32 Stay in touch Forgot to ask a question? Feel free to contact me at: drkittyconsolo@gmail.com

33 Dr. Kitty Consolo is a popular motivational speaker, national class runner and educator. She holds a doctorate in Exercise Physiology from Kent State University. At present, she is a tenured associate professor at Ohio University Zanesville where she teaches health courses such as Healthy Lifestyle Choices, Health of Aging, Alcohol, Tobacco and other Drugs as well as First Aid and CPR. Dr. Consolo is an expert in the fields of health, fitness and wellness. Her seminars, workshops and clinics which she has given at Universities, Race Clinics and at The Ohio Association for Health, Physical Fitness state conventions include a wide range of topics including Running with Resilience, Eat to Win, Exercise is Medicine, Race day Tips, Running your Best Marathon, Fitness for Seniors, Sound Supplements for Health and Fitness, Fitness for the Busy Person, Food for Fitness, and Living Well at Work. Dr. Consolo has also given the Rootstown High School graduation address. Dr. Consolo is also an accomplished writer. Her articles on running, health and fitness have been published in Runner s World Magazine, (circulation over 2 million readers) and Hi-Tech Health & Fitness to name a few. Dr. Consolo placed second out of 1500 writers in the 1998 Runner s world most memorable race contest. She is also published in Breakaway books The Runner s High (2004) her chapter Open Your Heart was one of 45 selected from 400 applicants nationally. She has published in scholarly journals including the Journal of Physical Education, Recreation and Dance and Teaching and Learning in Nursing. Dr. Consolo is a pioneer for women. In 1975 she ran as the sole woman on the Wake Forest University Men s Cross Country team! They welcomed her on the men s team because no women s team existed at that time. She astounded her fellow teammates by qualifying for the Women s Nationals by running 3 miles in under 18 minutes in an all-men s meet. Wake Forest did establish a women s team the following year and Consolo was named Wake Forest University s Most Valuable Runner. In 1978 she won the prestigious Charleston Distance Run 15 miler which immediately launched her career by gaining her shoe company sponsors. She later founded the still successful Twin City Track Club of Winston-Salem, NC and went on to win an average of 20 road races per year. She helped campaign to get more distance events and equal awards for women. She won the Revco Cleveland Marathon twice (1982, 1985) and qualified and competed in the first Women s Olympic Marathon Trials in She also ran in the Boston marathon several times (2:45.08) and has her personal best of 2:42.46 at the 1982 New York City marathon. She has won over 400 races in her running career ranging from the mile to the marathon though she suffers from severe asthma and many allergies. She takes several meds a day and needs oxygen before and after races to manage her breathing. She is fortunate that she now has the assistance of paramedic and respiratory therapist, Chuck Ransom from Wheeling, WV who assists her with oxygen administration at several races. Dr. Consolo is currently making a comeback from serious injuries as one of the top grandmaster (55+) runners. She was fortunate to find a physical therapist (Jon Plush, DPT, ATC) and has spent nearly five years with Plush in physical therapy, correcting a hip misalignment and neck and spinal injuries encountered from two serious falls. Consolo is back to competing in 5km and 10km races with all of her times qualifying for All-American status according to the USATF Road Running Standards of Excellence for women. (see below) as well placing 8 th in the 2013 National Senior Games 10km Roadrace in Cleveland. At the National Senior Games Consolo was selected out of 11,000 athletes to carry the torch at the Opening Games Ceremony. She was also awarded a citation for her selection to carry the torch by the Ohio House of Representatives see attached. All-American USATF Road Running Standards Women Consolo now 57 and still under times 5km 26:17 5 mile 42:08 10km 53:53 Half marathon 2:07.28 Kitty Consolo s Top times km 23:08* 2010 Millersport Corn festival 5km Millersport, OH 1 st Master and 24: Barnesville Pumpkin Run, 1 st mile 39:57* 2013 Tomato Show 5 miler 1 st Grand Master Fredericktown, OH 10km 48:46* 2010 Minster 10km Minster, OH 3 rd Master Half marathon 1:51.02* *half marathon RRCA national championships 8/21 Parkersburg, WVa On May 30, 2007, Dr. Consolo was inducted in the in the Granville High School Blue Ace Achievement Hall of Fame at Granville High school. To arrange Dr. Consolo to conduct a seminar for you, please call or drkittyconsolo@gmail.com

2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation

2017 Training Program and Running Tips Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation Beginners This program is designed for those who are healthy but