Long - Distance Running

Fat should constitute no more than 30% of diet. Of this fat intake, only about one tenth should be saturated fats. There are obviously some benefits to fat, so don’t go totally crazy in avoiding them in your diet. For example, fatty acids are essential, and Vitamins A, D and E are fat soluble. Low fat levels will hit energy and recovery levels.

With less fat, VO₂ max ( a measure of how the body absorbs oxygen ) improves due to a reduction in demand for oxygen by fat cells

Omega-3 fatty acids are contained in fish, and it is noticeable that heart disease is practically unknown in fish-eating Eskimo (Inuit) communities and fish-eating communities of Japan. Omega-3 is also contained in flaxseed oil. It is, nevertheless, easily destroyed by heat. Also claimed to promote joint suppleness. Especially recommended :- mackerel, herring, tuna, salmon. Free-range eggs can contain omega3 (but see below).

The following are not only high in fat, but are also high in the worst kind of fat - oxidized fat, which is produced when cholesterol comes into contact with free radicals : Hamburgers, chips ( American - french fries), eggs, dairy produce.

Approximate fat content of cream : Single - 20%, Whipped - 40%, Double - 50%

Avoid mixed nuts. Tropical mix will contain less fat. Chestnuts are particularly low in fat. Walnuts are high in unsaturated fats and Vitamin E, both of which are recommended against heart disease.

Shortcrust pastry contains less fat than flaky pastry. olives Tuna is de-fatted when it is tinned - to get the benefit of fats needs to be fresh tuna

Best sources : meat, soya, fish, low-fat dairy products.

• B helps to release energy from food. Maintains healthy nerve and muscle tissue.
• C best-known anti-cold aid, and best-known anti-stress vitamin. Beware taking too much, which will produce negative effects. Vital for healthy bones, teeth, cartilage and connective tissue. Needed for absorption of iron.

  Sources : Oranges, Kiwi Fruits, Red Peppers, Blackcurrants.

• E Protects arteries from clots. Boosts immune system.

  Sources : Almonds, Wheatgerm, Fortified Cereals

• Calcium nedded for bones and teeth. Avoid soft drinks, like Coca-Cola, because they can produce an excess of Phosphorous which inhibits the absorption of calcium.

  Sources : Milk, Cheese, Broccoli, Legumes, Green, leafy vegetables, Nuts, Seeds, Peas, Beans, Lentils.

• Iron Contained in meat, iron-free cereals, lentils, brocolli. Absorption can be improved with a Vitamin C rich food or drink.

• Magnesium relieves depression and tiredness

• Potasium Lack of potassium can be a major cause of staleness at the end of a competitive or sustained period. Lack of potassium caused a British runner to collapse during the 1984 Olympics.

  The simplest way to get Potassium is to drink orange juice with all meals - quarter of a liter in winter, half a liter in summer.

  Sources : Orange Juice, all fresh fruit, all fresh vegetables, whole grains.

• Zinc Best-known anti-infection mineral. Can also apparently shorten the duration of cold etc. if you actually catch an infection.

  Sources : lean beef, egg yolk, fish (herring especially noted) , milk, soya, turkey, fortified cereals, beans, black-eyed peas, wholemeal bread, wheatgerm,

• Folic Acid carries Oxygen in blood. Contained inbread, leafy green vegetables, lentils, citrus fruits.
• Polyphenols blunt the effect of ‘bad’ LDL cholesterol.

An electrolyte drink not only provides fluid but encourages the absorption of this fluid quicker than would br the case with pure water.

Energy Drinks Quick energy replacer. High carbohydrate will restrict the absorption of fluid.

Isotonic drinks. Usually small amounts of carbohydrate which allows the fluid to be absorbed efficiently.

There is strong evidence that red grape juice ( or red wine, if you must) reduces the risk of heart problems.

Caffeine is a restricted substance. Above three cups of coffee could take the level over the allowed levels. Other sources : Red Bull, Virgin Energy, Red Kick.Caffeine is also a diuretic.

It goes without saying that people realise the importance of drinking during a distance race, although it was not always so. In 1954, Jim Peters ran the Vancouver Commonwealth Games Marathon, on one of Vancouver’s hottest days of the year, without drinking anything. He collapsed in the stadium, never reached the Finish, and after a stay in hospital, never ran again.

• Chicken / Turkey
• Tuna (in brine)
• Cottage Cheese
• Small portion of Edam / Gouda with salad
• Boiled Egg

• Bread Rolls
• Malt Loaf
• Scotch Pancakes
• Currant Teacakes / Hot Cross Buns
• Toast
• Scone
• Jacket Potato

• People who take a sauna at least twicw a week appear to suffer 50% less viral infections
• Elderberry proved to have anti-viral properties

• Ginseng more energy
• Fruit and vegetables can counteract free radicals

• A morning run raises the metabolicrate for several hours and is an effective way to control bodyweight.
• 1 hour of slow jogging uses about 1500 joules of energy. A fast 10 minute run would use about 650 joules.