Never Say Never

I had a breakthrough today during my 5.5 mile run – yes I said 5.5 mile run which is a pretty significant feat for me, because a year ago I would have told you that runners are crazy. What I realized, while my feet pounded against the ground and my breath came out in staggering grunts, is that I like to run.

I LIKE to run.

I. Like. To. Run.

By now, all my friends are probably picking themselves up off the floor because that is a pretty bold statement for me. It just goes to show that you can never say never.

I have been trying to “get into” running since I was 10 years old at my first track practice. Before this, the only time I had put on my running shoes was for the mile run during the dreaded Presidential Physical Fitness Test (cringe). I remember after my first track practice telling my mom I was not going back. And I didn’t.

I dabbled with running throughout the next few years – 1 mile here, 2 miles there. And I really thought runners were crazy. Why would you want to put your body through all of that wear and tear when the first person to run a marathon actually died?

I didn’t get it until last year when I ran my first races. Yes they were merely 5ks, which for the avid runner is literally a walk in the park, and one did have a nice bowl of chocolate waiting for me at the end, but I felt accomplished. I did it. I completed a race and was yearning for more! It only took 12 years of failed attempts but I got there.

The bowl of chocolate and goodies at the Hot Chocolate 5k.

This is the light that I saw as I finished my last half mile of my run today. After working so hard on something that I thought would just never be, I have fallen in love. Now I still think I’m off my rocker for signing up for a half marathon and making my mom follow suit, but everything comes in stages.

So what am I trying to say? Never say never. You don’t know what walls you can tear down with some sweat and determination. Here are some tips to get you to try something new and stick with it:

1. Start TODAY – We are the best at procrastinating. If you don’t make time today, what will make you do it tomorrow?

2. Keep at it – Rome wasn’t built in a day and it took Thomas Edison nearly 2,000 tries to make the light bulb. Research shows it can take anywhere from a couple weeks to a year to form a habit. So don’t get discouraged just yet!

3. One step at a time – Don’t try to add a bunch of healthy habits at once, because you will feel overwhelmed and frustrated. Instead try one or two at a time – switch off days cooking a meal from scratch and working out for an hour a day.

4. Plan ahead – By scheduling workouts or writing reminders in your calendar you hold yourself accountable for the habits you want to create.

5. Track, track, track – This is the only way you will be able to SEE your progress, whether it’s increasing the miles of your runs, losing weight, or eating better.

6. Have fun – Choose what you want to accomplish! Don’t listen to the new fad diet, superfood, exercise, *insert Dr. Oz’s next segment here* of the day. Listen to your body and do what you enjoy.

Everyone has a story, but it’s definitely not an excuse. Get out there and hit the ground running!

Gurgle. Rinse. Repeat.

photo courtesy of Jeremy Jenum on flickr

No, I am not talking about mouthwash. I am talking about carbohydrate (carb) rinsing, the new refueling method that is making a stir in the athletic world. I had the chance to attend the Sports, Cardiovascular, and Wellness Nutrition Symposium a few weeks ago in Chicago where I heard Dr. James Carter of the Gatorade Sports Science Institute first talk about carb rinsing.

Research has shown that taking in carbohydrates before and during vigorous exercise lasting for about an hour improves physical performance. Cyclers who participated in a study showed that those who drank a carbohydrate supplement were able to ride for an hour longer than those who drank just water. However, taking in large amounts of carbohydrates before and during high intensity exercise may cause some athletes to experience gastrointestinal (GI) distress. Heavy exercise can affect the GI tract causing slower digestion, cramps, and discomfort.

Yikes! Yes, you read that right – when you exercise extended amounts of time your body seeks to conserve energy, in order to compensate for the stress that you are forcing it to operate under. What loses in the war for energy during exercise? You guessed it: digestion. (Remember no swimming until 2 hours after eating?) So if you plan on doing intense, prolonged exercise, which do you think would be easier on your GI tract, thus commanding less energy: a large spaghetti dinner or some fruit? Hopefully, you guessed fruit… but if not, read on! Obviously, stomach cramps (and related issues) are things every athlete wants to avoid when competing or practicing for long periods of time.

This is where carb rinsing comes in.

In Dr. Carter’s study, the athletes were given a small amount of a carbohydrate solution or water to rinse their mouth with for 5 seconds and then spit out. This was done every 7 to 8 minutes as the athletes were completing a one hour cycle time trial. Dr. Carter and his team found that when athletes rinsed with the carbohydrate solution, their power output was maintained better and they had better overall performance compared to rinsing with water. In a world where competing comes down to mere seconds, this can mean the difference between winning the race or burning out before you even reach the finish line.

So, how does it work? Carb rinsing may work by activating sensors in our mouth. Swishing around a carbohydrate solution, such as a sports drink, triggers these sensors which activate a response in the brain. This can lead to an increase in motivation to work harder and therefore increase your performance. The kicker is that sugars – not artificial sweeteners – activate these regions of the brain related to exercise. Although more research is needed to understand the full effects of carb rinsing, 9 out of the 12 studies on the technique have shown that athletes can benefit from sipping, swishing, and spitting.

What does this mean for you? Carb rinsing may provide the boost you need to perform better during endurance activities, such as running and cycling, lasting around an hour, without causing GI distress. If you want to try out the rinsing technique, bring a small amount of a sports drink, such as Gatorade or Powerade, on your next running or biking adventure. About every 7-8 minutes, take a small sip and swish for a few seconds before spitting it out (just make sure not to spit on a fellow runner or biker – we don’t want to start any fights on the trail!). You also don’t have to spit. Instead swish it around for a few seconds before gulping it down to hit all of your mouth and body’s carbohydrate receptors. We have receptors in our mouths AND our GI tract! This can also provide you with a little bit more hydration, and maybe even a bit of an edge over your training buddy. (Unless you tell them about this blog and they read up on carb rising for themselves, which we would greatly appreciate…)

So, get out there and start some endurance training without worrying about needing to make a port-a-potty pit stop! Even if you are not training to such intensities so as to benefit from carb rinsing, hopefully you have enjoyed reading about this new research, as well as learning about energy consumption during exercise.

Until next time!