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Training to be a Champion
Transcript of Training to be a Champion
and Grace Millington Marathon Pro Objective: Benefits of this Plan To prepare you to train for a marathon under healthy conditions.
The subject is a 53 year old woman wanting to train for running a marathon in Phoenix. Every week make sure to plan out three different days for your training.
These days can not be in consecutive order.
The base of this training is to run and walk for your training, so that you can not burn out of energy before the training time is over. ex: Running 30 seconds for every minute that you walk.
For the first two days run/walk for 45 min.
On the third work out day, run/walk for 3 miles trying to stay in the time limit of 60 min.
Every week add on a mile to the third day and 10 minutes to the time limit.
Make sure to stretch before and after training.
On days you are not training, try walking for 30 min. so that you stay active and moving. What the training includes Injury Prevention Doing this activity has many benefits to your body and your overall happiness. These are the following systems in your body that are going to be affected by this activity. Muscle groups that are affected Primary
The biceps brachii
The upper abdominals
The lower abdominals
The external intercostals
The internal intercostals • Each day a runner should eat a “rainbow”. A rainbow is what some people
call a good typical meal for runners. They consist of brown: healthy whole
grain, dark green: spinach- source of iron, calcium, and vitamins C,D,
and K, and other brightly colored fresh produce such as
red peppers or mangoes which are both rich in minerals and vitamins C and A. There are several common injuries that come
out of training for or running a marathon. We have
considered ways to prevent you from experiencing
most of these injuries. Blisters: compelete full training to toughen feet and create calluses.
Black Toenails: wear proper shoes designed for your feet conditions and lace properly.
Nausea: do not consume any spicy foods, alcohol, and limit caffeine in the 48 hours previous to race.
Dehydration: weigh you before and after training sessions to see if weight is maintained (shouldn't gain nor loose weight after session is over)
Hyponatremia: (caused by too much water intake is potentially lethal) only drink when thirsty during your marathon race.
Sunburn: wear hat to protect face, apply sunscreen on all areas of exposed skin, wear spf lip balm or petroleum jelly on lips.
Muscle Cramps: train with proper posture, change strides up and down hills and properly hydrate. Supplements to help Improvement: Antioxidants (Vitamin E, Vitamin C, Selenium, and Carotenoids): Prevents radicals, produced from the body, from causing damage to the cells.
Glucosamine: prevents inflammation to joints and promotes repair and growth to cartilage and joint tissue.
Chondroitin: keeps cartilage elastic strong and prevents damage from enzymes
MSM: provides sulfur to the body for optimal healing and tissue growth.
Protein: builds and repairs muscles
Fatty Acid: provides lubrication to joints to move smoothly and easily with no inflammation or rubbing.
Glutamine: an amino acid that helps the immune system and skeletal muscles
Vasodilators: supplement that improves blood flow by opening blood vessels to better provide nutrients and oxygen to the cells
(Specific amounts will be applied to plan after your body's conditions are discovered.) Baseline Tests BMI (body mass index): to make sure healthy weight is maintained. Depending on your current weight we most likely would like to see a decrease over time. This test would be performed once a week.
VO2 max: this test measures your maximum amount of oxygen that you can utilize during an intense work out. It checks cardiovascular fitness and arerobic endurance. We would test once every 3 weeks and would like to see an increase. A good goal to have in this test result is 60.
CBC (complete blood count): a CBC measures red blood cells, white blood cells, hemoglobin, hematocrit and platelets. It also checks for any diseases. This test will be taken before training begins and after marathon is completed. Looking for results to be in the average range.
MRI (Magnetic Resonance Imaging): checks for spinal problems that could affect running ability. (Therapy will be added to plan if a problem is detected.) This test will be performed once before training and after marathon if symptoms of a problem appear.
ROM (range of motion): this test checks for any abnormalites in joint movement. It also checks to see if any joint damage is occurring during training. (Therapy will be added to plan if problems are detected.) We will take this test once a week to make sure no problems go unnoticed Urinary System Frequent exercise causes blood flow to the kidneys to decrease. The kidneys also must maintain body fluid and do this by conserving sodium and reabsorbing water. Both of these conditions cause a decrease in the production of urine. Another effect running has is it sends out the hormones aldosterone and angitensin II to the kidney to restore electrolyte levels. Changes in urine occur as well. The kidneys produce more protein in urine and excrete more lactic acid, creating more acidic urine. Since the kidneys are responsible for latic acid they also get rid of it by converting the acid to glucose and blood sugar. Endocrine System Exercise causes the number of hormones that circulate the body to increase. Luteinzing is released which triggers the production of testosterone. Intense bursts of energy causes the release of thyroxine. These two hormones increase metabolism. Another benifit of this ativity is the increase in sensitivity to insulin. Insulin creates blood sugar and the more sensitivity there is to it, the lower the chances are of being diagnosed with diabetes. The endocrine system will release epinephrine, which increases the amount of blood being pumped to the heart and enhances the muscles. Testosterone also has the affect of increasing your confidence. An endorphin increase blocks pain, tension, anxiety and creates euphoria. Nervous System Running and other exercises protect the brain from mental capacities and deterioration. It also increases quick reactions, balance and good coordination. The amount of calories a runner takes in varies for each runner. A runner should spread out their calories. The biggest chunk should be from good fat, about 25%, protein should be the next big chunk, 15%. The night before your race meal is very important. It’s very important not to stuff yourself. Try to eat more but smaller meals throughout the day. It takes an entire day for food to be processed by your body and to be turned into fuel, so what you eat that night will still be in your belly as you run. You should eat a well carb-based meal. A good meal would be a quinoa salad with fresh parsley, walnuts, and raisins with grilled chicken. This type of salad has plenty of carbohydrates. The quinoa: a healthy whole grain seed, walnuts, and the grilled chicken help provide fiber, fat and protein, which will keep you feeling satisfied but not stuffed. Diet:
Your diet should consist of healthy foods and a high fluid intake for obtaining adequate hydration. Plenty of complex carbohydrates are where you should start. That would be foods such as pasta and rice. Fats and protein are also needed. Not fat such as cake and soda, but fats that contain protein as well, foods such as avocado and peanut butter. Try to stay away from saturated fats. There are many healthy alternatives that you should do to stay away from the unwanted fats. Instead of eating beef, try eating fish and instead of using butter, use almond butter. You should not be drinking anything but water or milk. Water is required so the body can convert stored glucose and fat into energy. Before running you should only consume a meal at least 90 minutes before that consists of 500-1,000 calories. Eating a peanut butter and banana sandwich or fish with rice and vegetables would be perfect. Hydration:
Drink plenty of water. People at older ages are more likely to become dehydrated, so it’s very important to stay hydrated. Around two cups of water every fifteen minutes during exercise and around seven ounces of water every fifteen minutes after exercise is what are recommended to do at older ages if you’re training or just exercising. It would probably be best to keep a refillable water bottle around during your training. Running is a great workout. It works out a variety of your muscles, even if your muscles don’t build up, they will increase their strength. The main muscle running works is the quadriceps. The Muscular System The Cardiac system When running or thinking about how to plan out this plan, what is taken into account is that running will cause your blood to move much faster than at rest The Respiratory System When running or planing out the plan, what is taken into account is that the body requires more oxygen which causes the respiratory cycle to happen much more quickly. The Skeletal System The skeletal system consists entirely of a person's bones and cartilage. The skeletal system gives a person the ability to move which is needed in any type of exercise. It provides the support for the entire body so you can stand up and it protects your organs. If you trip and fall while running, your skeletal system will make sure your organs are okay, even if you end up breaking a bone. Daily Meal Plan: Night Before: