Energy gel.
Energy gel comes in little foil packets and is made up of carbohydrates, amino acids, and electrolytes. When you are on the run, simply pull one out of your pocket or hip pack, rip off the top and squeeze the great tasting gel into your mouth. Always follow with a swig of water. Mmmm… instant energy. My favorite is Hammer Gel. Be careful because a couple of the flavors contain caffeine. I prefer not to use caffeine during a run (or anytime actually). I consume 1-2 gel packs per hour of running.

Sportslick.
Runners chafe and this is a great lubricant to apply to areas that are prone to chafing. It comes in an easy to use tube and is made for athletes. I always apply it to my axillary and inner thigh areas. On very long runs I may also apply some to my heels or potential hotspot areas on my feet. This stuff is a lifesaver!

Plastic first-aid tape.
I use this to cover my nipples to prevent chafing. I just use two small pieces. Works like a charm. Women, I cannot personally vouch for how this tape will work for you but I do know there are alternatives for the female anatomy.

Electrolytes.
On longer hotter runs, it is not enough to just take energy gel and drink water. You are losing sodium, potassium, magnesium and other electrolytes that MUST be replaced. You can do this with energy drinks or capsules. For many years I was a big energy drink fan. Gatorade is pure junk as far as I am concerned. Too much sugar! Most of them contain sweeteners of some sort and I do not like that. These days, I use Hammer Endurolytes. They are clean and simple. I take two or three every hour and wash them down with water. Done!

GPS watch.
Running has really entered the tech age. I use a Garmin watch, which tracks practically any statistic I would need. Besides elapsed time and distance, it tells me my exact pace, split times and so much more. Then when I get home I can upload my run to the web and I can see my exact route, elevation change, times, distance and more. Out of everything I recommend for training and racing, the GPS watch is one of the coolest things ever. It will cost you at least a couple hundred bucks but it is a great investment in the sport! I have been using a Garmin Forerunner 405 for the past few years now and am currently testing a Garmin Forerunner 610.

A bandana.
Carried in my hip pack for a runny nose or on my head as a headband, I have a ton of these. The brighter the better! I love tie-dyed bandanas… they definitely attract a lot of attention at a race!

Sunglasses.
No matter what the weather is, I practically always wear glasses during a run. They can protect your eyes from sun, wind and rain. My regular prescription glasses are very lightweight and automatically get darker as the sun gets brighter. If it’s a real sunny day, I generally just put on my lightweight polarized sports sunglasses. I use Maui Jim.

Please feel free to experiment with everything discussed above. I have zeroed in on these items during my thirty plus years of running. They all are essential for me. But your needs may vary. Have fun trying different things out. See you on the road!

Share with me your running essentials! Tweet me at @DavidMadow and feel free to comment below!


Dr. David Madow is a well known health and lifestyle expert. He is the author of the book “Impress The World With Your Body in Seven Days.” David’s favorite outdoor activities are backpacking in Grand Canyon, skiing in Colorado and of course running. Check out Dave’s Website: http://www.davidmadow.com. Get some great health tips every day on FaceBook: http://www.facebook.com/HealthyAt102. Connect with Dave on Twitter: http://twitter.com/DavidMadow. He also would love an email if you have any health and running questions: rundrdave@gmail.com.

The Detroit Free Press Talmer Bank Marathon Details:
Conquered: The Official Marathon After Party
3rd Street and W. Lafayette Blvd.Detroit, MI 48226
October 16, 2011
7 a.m. to 2 p.m
Local Brand: Prairie Farms
More Details on the Detroit Marathon: http://www.freepmarathon.com/

REFUEL WITH CHOCOLATE MILK:
This year, the national “Got Milk?” campaign has launched the Refuel with Chocolate Milk Tour — a grassroots educational tour that is visiting endurance events nationwide to educate athletes on the importance of post-workout recovery.

Experts agree that the 2-hour window after a workout is a crucial, yet often neglected part of workout regimen. According to recent research from the University of Texas, lowfat chocolate milk has the right nutrient profile to help athletes refuel after a strenuous workout, including high-quality protein, a 3-to-1 carb to protein ratio, and fluids and electrolytes like calcium, magnesium and potassium.

Also, the Refuel with Chocolate Milk campaign is offering grants to athletes to further athletic endeavors of both teams and individuals. For more information on the research or to apply for a Refuel Grant, visit www.refuelwithchocolatemilk.com.

THE DETROIT MARATHON CHOCOLATE MILK BOOTH:
Spring through fall, the Refuel with Chocolate Milk Tour is stopping at marathons, triathlons, soccer camps and other sporting events across the country to help athletes rehydrate, replenish, rebuild and refuel with lowfat chocolate milk, Nature’s Recovery Drink.


Mary, Gretchen, and myself (Melissa) will be there all day to refuel you with some tasty chocolate milk!

Local Chocolate Milk Brand Sponsor at The Detroit Marathon: Prairie Farms Dairy.
“Farmer-owned Prairie Farms Dairy has provided the freshest, highest quality dairy products for over 70 years. Our brand following is substantial as a leader in the dairy market. Over 700 farms strong, the knowledge and dedication of Prairie Farms’ farm families is represented in our full line of retail and foodservice dairy products. Prairie Farms network of local manufacturing plants and branch offices enables highly efficient, dairy fresh distribution throughout Mid-America and the South. From farm to family. Prairie Farms’ foundation is built upon products of uncompromising quality.”

Stop by the “Refuel Zone” to refuel with some Prairie Farms lowfat chocolate milk and take a milk mustache photo to commemorate the day!

GIVEAWAY: We also have some fabulous Refuel with Chocolate Milk kits that include: a short sleeve microfiber shirt, a hat with reflective trim, and an ipod/iphone arm band holder, and an awesome drawstring cinch sack to hold it all.

GIVEAWAY DETAILS:
Leave comments below: Tell us why you want to run or are running in the Detroit Marathon, which race you are running (full, half, or 5k) and what it means to you! {FYI – Swag bags are to be picked up in the Refuel with Chocolate Milk Booth on Sunday at the Detroit Marathon from Mary or Gretchen}

EXTRA ENTRIES:
Follow Refuel with Chocolate Milk on Twitter
Check out Refuel with Chocolate Milk’s FaceBook Page
Follow TimeOutMom on Twitter
Check out TimeOutMom’s FaceBook Page
Follow MomsRunning on Twitter
Check out MomsRunning FaceBook Page

SOURCES:
http://www.freepmarathon.com/
https://www.facebook.com/detroitmarathon
http://twitter.com/#!/freepmarathon
http://www.refuelwithchocolatemilk.com/
https://www.facebook.com/chocolatemilkrefuel
http://twitter.com/#!/ChocMilkRefuel
http://www.youtube.com/ChocolateMilkRefuel
http://www.utexas.edu/news/2011/06/22/milk_studies/
http://www.prairiefarms.com/

DISCLOSURE:
I was given a Refuel with Chocolate Milk swag pack and will be hanging out with the Refuel peeps at their booth at the Detroit Marathon sucking back the chocolate milk and taking pictures of you all coming in after your race and refueling with chocolate milk too!

Founded in 2004, the Grand Rapids Marathon delivers a fun, highly personal, authentic race experience, particularly for runners who value a well-organized, personal experience over the chaotic, crowded fields of “big city” races through “concrete canyons”.

To that end, the race continues to grow at 20% year-over-year and receives accolades from beginner and experienced runners while supporting like-minded charities with a strong local presence.

They are a race that supports every runner — no one is a stranger on our course — celebrates every individual accomplishment and embodies the spirit of friendship and community that is so unique to running.” {excerpt from Grand Rapids Marathon site}

Metro Health Grand Rapids Marathon Details:
Start Line + Finish Line + Refuel with Chocolate Milk Tent Location
YMCA of Greater Grand Rapids
475 Lake Michigan Drive
Grand Rapids, MI 49504
October 16, 2011
8 a.m. to 2:30 p.m.
Local Dairy Brand: Country Fresh
More Details on the Grand Rapids Marathon: http://grandrapidsmarathon.com/

REFUEL WITH CHOCOLATE MILK:
This year, the national “Got Milk?” campaign has launched the Refuel with Chocolate Milk Tour — a grassroots educational tour that is visiting endurance events nationwide to educate athletes on the importance of post-workout recovery.

Experts agree that the 2-hour window after a workout is a crucial, yet often neglected part of workout regimen. According to recent research from the University of Texas, lowfat chocolate milk has the right nutrient profile to help athletes refuel after a strenuous workout, including high-quality protein, a 3-to-1 carb to protein ratio, and fluids and electrolytes like calcium, magnesium and potassium.

Also, the Refuel with Chocolate Milk campaign is offering grants to athletes to further athletic endeavors of both teams and individuals. For more information on the research or to apply for a Refuel Grant, visit www.refuelwithchocolatemilk.com.

GRAND RAPIDS MARATHON CHOCOLATE MILK BOOTH:
Spring through fall, the Refuel with Chocolate Milk Tour is stopping at marathons, triathlons, soccer camps and other sporting events across the country to help athletes rehydrate, replenish, rebuild and refuel with lowfat chocolate milk, Nature’s Recovery Drink.

Local Chocolate Milk Brand Sponsor at The Grand Rapids: Country Fresh Dairy. Country Fresh™ has been the favorite dairy brand in Michigan and nearby areas for generations because families know that when they choose Country Fresh, they’re taking home the dairy best. Stop by and visit Ashley in the “Refuel Zone” to refuel with some Country Fresh lowfat chocolate milk and take a milk mustache photo to commemorate the day!

GIVEAWAY:
We have 4 race entries to giveaway for either the half or full marathon. We also have some fabulous Refuel with Chocolate Milk kits that include: a short sleeve microfiber shirt, a hat with reflective trim, and an ipod/iphone arm band holder, and an awesome drawstring cinch sack to hold it all.

GIVEAWAY DETAILS:
Leave comments below: Tell us why you want to run or are running in the Grand Rapids Half or Full Marathon and what it means to you! {FYI – Swag bags are to be picked up in the Refuel with Chocolate Milk Booth on Sunday at the Grand Rapids Marathon from Ashley.}

EXTRA ENTRIES:
Follow Refuel with Chocolate Milk on Twitter
Check out Refuel with Chocolate Milk’s FaceBook Page
Follow TimeOutMom on Twitter
Check out TimeOutMom’s FaceBook Page
Follow MomsRunning on Twitter
Check out MomsRunning FaceBook Page

SOURCES:
http://grandrapidsmarathon.com/
https://www.facebook.com/GRMarathon
https://twitter.com/#!/GRMarathon/
http://www.refuelwithchocolatemilk.com/
https://www.facebook.com/chocolatemilkrefuel
http://twitter.com/#!/ChocMilkRefuel
http://www.youtube.com/ChocolateMilkRefuel
http://www.utexas.edu/news/2011/06/22/milk_studies/
http://enjoycountryfresh.com/index-static.php

DISCLOSURE:
I was given a Refuel with Chocolate Milk swag pack and will be hanging out with the Refuel peeps at their booth at the Detroit Marathon sucking back the chocolate milk and taking pictures of you all coming in after your race and refueling with chocolate milk too!

My training certainly had some bumps in the road this time….I sprained my ankle around week 3 of this training cycle while chasing my 4 year old. I took a few days off, then kept running as it didn’t hurt. Finally went to my doctor who sent me to PT. I was getting strong, ankle doing well and feeling pretty positive about the race.

Then I had back pain that kept me from running my 2nd scheduled 20miler. I took an entire week off from running. I went out for my 20miler telling myself to take it one mile at a time. I made it to 18.75miles. Most likely I was just getting tired, but I was starting to have a little back discomfort and knew I couldn’t afford any more time off.

Lastly, I developed a meniscal tear in my knee (same leg as ankle, so thinking it’s all related). I was out for a 13mile run (already started taper!) and my knee gave out on me after 2.5 miles. I walked and stretched, trying to see if I could continue, but it kept giving out on me. I called my rescue squad to come and get me as I called my husband in tears.

Only 2 weeks left before the marathon at this point. He urged me not to give up, rest, ice and see how it feels. I rested & iced all day Saturday and Sunday. Monday was Labor Day, so I decided to test it out. I went mile by mile with my rescue squad on stand-by. I texted my husband at several points to let him know that I was STILL running with no pain! I made it 11 miles that day. I could have gone further, but didn’t want to push it.

I called my doctor first thing Tuesday morning, was seen same day and was diagnosed with the tear. Prescription: ice immediately after every run and good luck in the marathon. BEST NEWS EVER!

Based on all of that, I wasn’t at all sure at times that I would get to the starting line!

Finally, Marathon Weekend! We got to the expo Friday afternoon and met up with my running partner and friend, Jamie (and her mom). My wonderful husband and two kids came with me. We walked around the expo looking at everything, got our bibs & goodie bags. Briefly, I even got to meet a twitter friend! We then headed to the hotel to check in. My parents were also coming for the race and they said they would have my boys sleep with them so I could get more sleep & not have to worry about waking them in the morning (my parents are the best!!)

I was able to get to sleep without too much trouble (surprising!!) and after a 1am bathroom break (TMI? very well hydrated for race!), I went right back to sleep! (doubly surprising!) My alarm went off at 4:15 so I could go through my morning ritual, have my coffee, etc before meeting Jamie & her mom for a quick trip over to the shuttle. We got on the shuttle bus and I was so excited I could hardly stand it!!

It was too dark to really see ANYTHING on the shuttle, but when we got off, we were walking across a field toward the starting line that was lit with spotlights. AWESOME!!!!!! I was getting chills (or maybe that was the extremely cold morning?). Anyway, we walked around looking at everything, sat down & waited. There were about a zillion port-a-potties at the start/finish, so we weren’t worried about waiting in line (a first for me for a race).

We met Pacer Paul for the 4:45 group; which we had both decided we were going to start with and see what happened. The National Anthem made me cry, then there was the plane fly-over which was super exciting and energizing. We were finally off!!!!….SLOWLY…. my only complaint about the AF Marathon is the lack of corrals at the starting line.

There were lots of walkers that started ahead of us so we had a hard time getting into our pace and spent a lot of time going around people. The pacer tried to make up the time in the next couple miles & we stayed with him for about the first half of the race. Running around the military housing was fantastic, the military families were all out cheering for us when all i wanted to do was cheer for them and all they sacrifice for us. Amazing!

The “Mile 10 Party” in Fairborn was so much fun! I think it’s really miles 9-10, and the only real place that civilian spectators can watch the race. The whole town celebrates the racers with bands, decorations, etc. It looked like some of the residents party all day, lots of them had tables & chairs set up outside. Food, drink, & fun.

We saw our huge group of supporters (my parents, hubby & kids, Jamie’s hubby, kids, parents, in-laws & a friend of ours with her 2 kids). Fantastic cheering section!!! We saw them as we started through town, so we knew where they were when we turned around. I may have cried each time I saw them….I was so excited to get back to them, so had to keep our pacing in check so we could make it past them!

We both started feeling a little fatigued around mile 12ish (I think) and were concerned that we wouldn’t make it. We decided to take another fuel break, I drank some more Nuun & that helped me enormously. The pace group was getting farther ahead of us, but after starting the run, my goal was just to finish. I was ok with NOT making it in 4:45.

I think around 14 or 15 Jamie decided she needed to slow down a tad, so I turned on my music and just ran. As much fun as I had running with Jamie, I think I needed my music. Lesson learned. I train 90+% of the time by myself with music…I need my music to run. Best part…had a text from my hubby that I saw when I plugged my headphones in and that gave me the extra oomph to get going.

Around mile 17 (I think) we ran down a runway that just about killed me…it was long, boring & HOT! That was my wall and I questioned if I would make it. We got off the runway, found a little shade & I was fine!!!! I walked up the freeway hill at mile 20-21 knowing that I still had 6 miles to go and wanted to be sure that I would make it. Other than walking through the water stops & to re-fuel, that was it for walking!

Mile 21, I KNEW I would finish! Sore legs, and it hurt when I stopped running and starting walking again, but I knew just keep putting one foot in front of the other and I would reach that finish.

Mile 22…getting excited…

Mile 23 it’s mostly downhill from here…

Mile 24; really??? 2.2 more??

Every water station, when people told me I looked strong, I just wanted to cry since I wasn’t feeling strong, I was feeling tired! But that really helped me keep it up! Also helped when I passed walkers; knowing that no matter how slow I felt like I was going, I was STILL running!

Mile 25 running faster (or maybe shuffling at this point?!), mile 25.5-26…I can see the finish, running through a row of flags, around a corner to 26. Last .2 are down the runway under the wings of planes.

The spectators were all cheering, then I saw Jamie’s family. It was awesome & I started crying.

Then I saw MY family. OH, boy! (I’m crying even as I write this!!) Got a High Five from my hubby, saw my parents and my boys and continued toward that finish line.

I got another High Five from a soldier and random cheering from strangers was AWESOME!!! (Take note any marathon attendees, ALWAYS use runners names if you can, it REALLY helps!).

Then I FINISHED!!! Under 5:00!! And got my medal & a handshake from the general (?) and I was crying like a baby. He told me what a fantastic accomplishment this was.

Walking on, I was wrapped in my heat blanket (which I quickly discovered I did not need), walked through the food tent & waited for my family to come find me.

They found me and again, I cried & cried!!! So wonderful to see them, to have them there supporting me and knowing that they were waiting for me to finish this crazy journey of mine!

Then I waited for Jamie and she wasn’t too far behind me! I was so excited to see her come out of the food tent and know she finished! We hugged (maybe a few more tears), then her family found us too.

My bestest running partner surprised me with a new disc to put on my running necklace… “Sole Sisters 26.2″ (you got it, more tears!) Once I took my medal off, I put my running necklace with the new disc on it and haven’t really taken it off since.

Other than sore muscles, I have felt fantastic since crossing that finish line. Got my finish line beer—I don’t think any beer has ever tasted better than that one! No nausea (guess I didn’t push hard enough!), we went to Wendy’s (my boys’ “favorite eating place”). I ate a cheeseburger, fries and a frosty. I couldn’t believe that I was starving, it usually takes me a few hours after races to eat.

We left Wendy’s and were in the parking lot. My husband starts digging through the bags in the back and comes out with a pink 26.2 magnet for the car. He brought it with us knowing that I would finish and wanting to put it on the car immediately! (I may have doubted myself, but he never did!)

I honestly can’t wait to do it again!!!!!

GUEST BLOGGER INFORMATION:
Anne Pistone is a stay-at-home mom of 2 fantastically energetic boys and 1 crazy dog. She runs for sanity, for health, for uninterrupted alone time and uninterrupted conversations with friends.

Send her a tweet on Twitter @runningmom2boys. Check out her soon to be live blog: www.thisrunningmomslife.blogspot.com.

“Dave, I am doing my first race in a few days. I am nervous. What should I eat the day before to give me the best chance of getting through the race?”

“And what should I eat after the race?”


I have been asked these questions a million times and today I am going to give you some great answers!

So first of all, congratulations! You are a runner and you have decided to take the plunge and enter your first race! Or maybe you have raced before but were never sure if you were eating the right foods. Or you’re thinking about this whole thing but you don’t know exactly how to go about preparing yourself.

The good news is that you are already there. Or almost! What I mean by this is that you are already a runner, so I assume you have been eating something or you wouldn’t be here reading this article! But let’s go ahead and fine-tune things so that you feel your absolute best before, during and after the race!

What to eat the day before the race. It is best to eat many small healthy meals the day before as opposed to a few large, heavy meals. This will ensure that your metabolism and digestion are even and that there are no real ups and downs with your blood sugar all day long.

Assuming you eat a healthy diet, I suggest that you keep eating what you are already used to. This is not the time to be experimenting with new foods, which would have the potential to wreak havoc with your intestines!

Here are some examples of what I like to eat the day before the race:

Breakfast:
Two eggs, Organic rice cake, Greek yogurt,
Green tea, Small pomegranate juice.

Mid morning snack:
Banana

Lunch:
Mixed green salad with some grilled chicken,
Dried organic fruit such as apricot, Green tea, or Spring water.

Afternoon snack:
Organic rice cake with almond butter or hummus.

Dinner:
Small amount of meat or fish, Brown rice, Broccoli,
Small amount of sweet potato (notice the complex carbs!), Spring water.

My diet (The Dave Diet) does not include any sugar, caffeine, alcohol, or wheat product (gluten-free). Here’s some more info about what I am and am not eating these days. You may substitute as needed.

The morning of the race: I am different than many people as I like to eat a small amount of food an hour or two before a race to make sure my blood sugar is in check. The worst feeling in the world is to feel faint during a race! Something I found perfect is a small rice cake with some hummus on it. Another suggestion would be a half banana and a half bagel (if you eat wheat products). An energy bar works well too but make sure it’s a healthy one. I like Larabar as it is made naturally from fruit. Please remember, do not try ANY new foods at this time. In the morning it is also important to drink several glasses of fresh water to stay hydrated.

During the race: I carry my own water in a hip pack (personal preference) but most races should have water stops. Please always drink water during the race! I DO NOT believe in Gatorade as it is pure sugar! Gatorade has been reported to do crazy things with the stomach and intestines as well. During longer races I do replace my electrolytes with Endurolytes by Hammer (these are capsules) as well as Hammer Gel (1-2 packets every hour). During a 5K race you probably will not need to do this. But again, please make sure you drink water, especially in warmer temperatures!

Immediately following the race: Drink and eat to rehydrate and get nutrients back into your system! Many races these days serve bagels, fruit, energy bars, etc. to the runners. Don’t be shy… please eat and drink plenty. You deserve it!

After the race and into the next day: You burned a lot of calories in completing the race. Congratulations! Make sure you are rehydrating and feeding your muscles. You will probably be hungrier than normal, so please eat. This is not the time to “diet.” Your body is telling you that it needs nutrition. What do I eat after a race? Anything that I can (as long as it is on The Dave Diet)! Yes, Dave pigs out after a race! One thing I love to drink after a race to help replenish electrolytes is pure coconut water by Vita Coco.

What to absolutely avoid before and after a race: Alcohol and caffeine – they are both diuretics and will dehydrate you. Sometimes they serve beer after a race. I would stay away and give your body what it really needs, which would be water and electrolytes (bananas are loaded with potassium). And beware… those so-called “energy drinks” such as Red Bull are not energy drinks! They are liquid caffeine and sugar. Don’t even think about them!

Oh yeah… one more piece of important advice: Since you will be drinking a lot of water so please make sure you empty your bladder just before the start of the race. There is nothing more uncomfortable than running when you have to “go!”

If you eat healthy and sensibly and follow these simple guidelines, I am confident that you will get through your race comfortably and safely. Let me know how you do!


Dr. David Madow is a well known health and lifestyle expert. He is the author of the book “Impress The World With Your Body in Seven Days.” David’s favorite outdoor activities are backpacking in Grand Canyon, skiing in Colorado and of course running.  Check out Dave’s Website: http://www.davidmadow.com. Get some great health tips every day on FaceBook: http://www.facebook.com/HealthyAt102. Connect with Dave on Twitter: http://twitter.com/DavidMadow.