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Body Image in Athletics

March 30, 2015 by Leave a Comment

img_6222-editPeople come in all shapes and sizes. Athletes come in all shapes and sizes. It’s often an odd transition viewing yourself as an athlete, but I ask all my clients to do so. When you slightly change your perspective of yourself, you’ll view your nutrition choices, sleep, training, priorities, and life differently. I find this shift is extremely important for folks who struggle with nutrition/weight and with time-management and sleep. Instead of viewing food as “good” or “bad,” you start to think about your training, and what choices will properly aid you in pre-run fuel, post-run recovery, or general nutrition. Suddenly you won’t feel “bad” about a food choice, because your perspective of you as a human being will be different. The same is true with sleep – you’ll suddenly be aware of how it’s an important component of training – and that if you want to train harder and improve, you’ll need to get more Zzz’s.

I remember when I personally went through the shift, and how I finally felt settled and had an “identity” as far as food goes. I’ve been pretty open about my relationship with food and body image in the past, and I know I am not the only person who has struggled with it. But running and training for challenging race goals gave my body a purpose, a hunger for achievement, and I became excited and dedicated to doing what it took to morph my body for those goals. I too referred to myself as “not a real runner” for a long time – dismissing my involvement in this sport because I wasn’t professional, fast, or taking it seriously.

Over the last 5 years, my body has changed a lot. There have been years where I was curvier, years where I was rail-thin and friends voiced concerns, and years where I have been muscular with relatively low body fat. My size has swung from 6-0 and everywhere in between, and changes depending on what I am training for, how hard I am training, and honestly how I am feeling. There are some months where all I want to do is eat, and I need to pull myself up off the couch and into the gym or the park. There are other months where I feel so motivated and energized, I forget to eat and am struggling to take in enough calories. As you can imagine, this changes my body. And though I hate to admit it, it changes how I feel about myself.

What’s interesting is how I am perceived – often by strangers, casting directors, acquaintances, and friends I haven’t seen in a long time. I must always look “athletic,” because the topic usually comes up in conversation. I have had casting directors and the like ask if I am a gymnast, yogi, dancer, Pilates instructor, CrossFit activist – the list goes on. Ironically, few guess “runner.” Perhaps, to be fair, this is because runners come in all shapes and sizes. But to hear “Really? You don’t look like a runner -” it somehow feels like a stab in the gut. I usually am quick defend myself, saying I am not a sprinter (so I am not rocking large powerful muscles and very low body fat), and I am also not an elite middle or long distance runner – folks who are often associated with looking unhealthy, waif-like, and gaunt. Here’s the thing: while I am indeed a runner, I am not a professional athlete. Folks expect to see the stereotype on magazines, winning marathons or track events – not the folks who are “better than average” but also are not training full-time.

I assume if I struggle with being judged, and often have to defend my body and my choices, that other folks out there do too. Unfortunately, females are judged based on how they look before they can even open their mouths. And while I shouldn’t assume this is only a female thing, being female myself, I can only speak for the ladies.

To the folks who judge – I say go watch a race. You will see all body types cross that finish line – 5K through Marathon. You will see the elite runners you expect us all to resemble, you will also see body types doing amazing things that will honestly catch you by surprise. Don’t judge, be inspired. After all, they are the ones training and clocking miles while you sit there on your ass and point a finger.

And while some folks are probably not aware that making assumptions or judgements about a person’s body and sport can be hurtful, we should all remember to think before we speak. It’s the same with fat shaming, or assuming someone’s life is easy because they look like our idea of a “model.” You have no idea how hard someone might work for their sport, or to maintain a healthy weight. You also probably don’t know how hard that person has worked to achieve where they are today.

Being an athlete is hard. It’s a huge time commitment, which makes it a big part of your identity – whether you realize it or not. Wear that identity with pride. Train for your sport and your body will reflect your hard work, and hopefully give you the result you want. There is no perfect body or size. What’s perfect for you is what will help you achieve your goals and feel your best. If I was told gaining 10lbs. would make me faster and set crazy PRs, I’d be the first in line to pack on those additional pounds – assuming it wouldn’t hurt my health, of course. Sadly, that’s not true. Your body is your tool in this world, and we are only given one. What we do with it is our choice.

Recently when given the whole “Really? You’re a runner?!” response, I carefully explain that indeed I am – and that runners come in all shapes and sizes, and their bodies will usually be different depending on the distance and pace one runs. I figure if I cannot stop that awkward comment from arising, perhaps I can educate the person asking and they’ll think twice before assuming something about body types in the future. And for the record, I have never taken one yoga, Pilates, CrossFit or gymnastics classes – so all of those guesses are WRONG. Go figure, right? And while I used to be a dancer, it has been a few years since I have been in class. Again, proof that many snap judgements are totally off-base. I am ever going to look like Shalane Flanagan? Nope. Am I ever going to be as fast as Shalane Flanagan? Nope. And that’s OKAY!!!!!

I hope if you are struggling with your own relationship with food, body image, weight, or role in your sport that you are kind to yourself. Don’t let a stranger’s uneducated opinion sway how you feel. And if you are looking to become lighter and leaner, remember that there is no quick fix – it’s a process. You don’t owe anyone anything. But you do owe it to yourself to be happy in your skin.

Filed Under: Blog, Fitness, Marathons, Nutrition, Racing, Training Tagged With: , , , , , , , , , , ,

Fad Frenzy and Detox Domination

January 26, 2015 by Leave a Comment

28200_574974599374_24301763_33376923_2796281_nThe New Year always brings with it an odd array of health choices. My twitter, FB and Instagram accounts are flooded with the good, the bad and the ugly. I’ve blogged about the topic of fads, detox supplements, and all that loony business, but apparently America is still full of suckers willing to drop their dime on any possible “too good to be true” gimmick. America, STOP IT. Seriously. You are smarter than this. I totally understand wanting to buy into Dr. Oz’s newest “miracle whatever,” or some Buzzfeed trend started by someone who received some sort of Nutrition Certification online, and therefore is “the voice of science.” Again, STOP IT. Do I need to reach through my computer and shake you?!?

Okay, so some of you are shouting “yes, Coach Corky – preach!!!,” while the rest of you are like “but I read somewhere, or so-and-so swears by…., etc.” Take a deep breath. I am going to assume that you are all intelligent people. I am also going to assume that you work hard for your dollars and are not looking to go out of your way to waste your hard-earned cash. Let’s also just agree that the health/fitness/weight loss industries are multibillion dollar industries. Because that’s true. And that’s a lot of dollar bills.

Let me also just remind you all that for YEARS, I was one of those Americans after the quick fix, and would drop money on anything promising a miracle. I cannot tell you how much money I spent on diet pills in college. College. When I was super poor. Or the money spent of different colon cleanses, detoxes, juice cleanses – you name it, I probably bought into it. If a talk show doctor mentioned some miracle whatever, I was that hopeful person that thought maybe this was the answer I’d been searching for. Why? Because I was unhappy with my body and had zero self-confidence. I also thought that anything “detox” or “cleanse” was truly beneficial and healthy. When you are desperate, you will grasp at straws. So please understand when I say I have been that desperate American who tossed science and logic aside when tempted by trends, and I didn’t care to stop and question what was being promoted. Truthfully, a small part of me wanted to assume that not everyone would sell lies – something being marketed had to be the real deal, right?!?

Okay, so back to today. If you are tempted to try a juice fast, oil pulling, no GMO, sugar-free diet, etc., be the smart person that you are and DO YOUR RESEARCH. And I don’t mean “go find websites that back up what you want to hear.” No. I mean look for medical journals, articles posted by doctors (NOT celebrity doctors!), and reach multiple sources. Anybody can post their thoughts and theories on the internet. It’s your job to be skeptical and play Devil’s Advocate. If I wrote an article swearing by the “Ice Cream Diet,” gave reasons why it worked, and then listed my credentials, it could very possibly become the next fad. Which obviously is ridiculous, right? Right. But come on, that would sound amazing. If you are still confused, pick up an anatomy book. If you knew anything about the body, you’d know toxins aren’t something you can “detox” with a cleanse – you have organs in your body that do a brilliant job keeping your body clean and healthy without your insane desire to interfere. Your personal doctor is the only one qualified to suggest you interfere or change your body’s natural process.

Okay, so now some of you are going to swear that your detox, oil pulling, cayenne pepper, juicing, whatever is making you feel like a million bucks! You have more energy, your skin is softer, you have lost weight, etc. – you will swear your magical new lifestyle is working. Guess what? It probably isn’t. What are you experiencing? One of a few things. The placebo effect should not be underestimated. You WANT your product or new lifestyle to work, so you are already looking for every possible sign that pill is what’s making something better. Or you are losing water and poop weight (sorry, it’s true!) if you are on a cleanse of some kind, so obviously with less stuff in your gut you’ll weigh less. This is temporary. And if you are in fact, actually feeling better, it probably isn’t due to the one thing you are doing but how that shift in choices is altering the rest of your life. For example, if you are juicing for breakfast, perhaps that is replacing your typical breakfast of processed junk – so of COURSE you are going to feel better – you are starting your day with something nutrient-dense instead of empty. Most people also find that if they make smart and healthy choices for breakfast, they are more likely to eat healthy the rest of the day.

I implore that instead of funding the fads and trends of the health/fitness/weight loss world, toss your money where you KNOW it will do good. Eat a balanced diet filled with fresh fruits and vegetables. Go to the gym and be active every day. Get 8 hours of sleep per night. Drink lots of water. Despite what everyone out there in the media wants you to think, there is never a quick fix that will give you longterm results.

In the end, you’ll just end up frustrated and with less $$$$ in your pockets if you chase after the fads. Instead, always seek out the advice of a professional you trust. And there is absolutely no reason why a smart person should trust the likes of Dr. Oz or anyone in his circle and making money off our desperation. Your best resource is a doctor or nutritionist you trust, who doesn’t have endorsements, a book, or other financial incentives to swing their advice.

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Healthy November Challenge

November 6, 2014 by Leave a Comment

img_6899-editI announced on Facebook last week that I am making this month “Healthy November.” I set myself some rules, and am posting my progress, struggles and tips. If this sounds intriguing to you, come join along!

November is the beginning of holiday parties, comfort food, and hibernation. Some of this is thanks to daylight savings, post-marathon recovery (for runners), sweater season, and often holiday parties and the feasting that seems to never stop once we hit Thanksgiving. Statistically, Americans pack on those most pounds between Halloween and NYE. I decided that instead of embracing those desires to stay inside and eat cozy food, I would make the month of November the opportunity to reboot my relationship with food and hopefully hit December with a bit more self-control and in better shape than most years.

Therefore, I have given myself some nutritional rules and guidelines for November. I am giving myself a few “cheat days” – Thanksgiving Day and the weekend of the Philly Marathon. I figure it would be too cruel to give up Thanksgiving, and I need to be properly fueled for my 26.2 mile journey on November 23rd.

My rules: Nothing out of a box. No artificial sugar – the exception being GU for mid-run fueling. No grains, bread, pasta, pasta, pancakes, or rice – the exception being oatmeal. No chocolate, ice cream or beer. No juice – unless it’s V8. I CAN eat – all the fruits and veggies I want, dairy (but no ice cream!), beans, meat, nuts, wine, hard liquor, coffee – and that’s it.

So far (it’s been less than a week!), I am doing great. I miss my many carbs, and have to plan meals and shopping. Eating out is a challenge, but not impossible. I am finding it hard to get in all my calories, so weight loss may be super easy. I try to get some protein in every meal. Greek yogurt has become an even more important ingredient in my daily diet. Avocados, olive oil and peanut butter have been my source of fat. I find myself sometimes itching for a sweet snack, but otherwise my cravings have been few and far between.

I encourage you to make your own “rules,” and follow them. Find modifications for the month that can work for you. Then stick to it. Write them down so that they are clear. Take it a day at a time. It can be overwhelming to think about an entire month without a bagel.

A few tips: when shopping, stock up on lots of fruits and veggies. Avoid most aisles in the grocery store. At home, prepare a few homemade soups and keep healthy snacks handy. Budget a little extra time to wash and slice fresh food, and to cook. Find foods you really like that fit into your rules and eat them often. This isn’t a diet, so much as a temporary “reboot month” – so you aren’t giving up anything forever!

My goal is to get to December feeling good. I hope to feel a bit more energized, strong and perhaps without the few extra pounds I seem to find between Thanksgiving and New Years. I am sure I will still bake lots of goodies in December (I always do!), but I am hoping I won’t be tempted to graze on them the way I have in the past. I want these cold and nasty months to be the opportunity to continue improving health and fitness – not to take steps backwards. With any luck, I’ll get to 2015 in better shape than I currently am (weight training – let’s do this!), and faster than I currently am (goodbye Ultras, hello 5Ks and Half Marathons!), and nutrition is a huge part of those training goals.

Feel intrigued and want to join along? Come join me and let’s do this! You have everything to gain and nothing to lose!

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Endurance Nutrition

August 11, 2014 by Leave a Comment
Post-run pancakes, pumpkin butter, maple syrup, and beer.

Post-run pancakes, pumpkin butter, maple syrup, and beer.

During marathon season, many questions come up regarding nutrition. Today I’d like to go over some nutrition tips for marathon season, including basic nutrition, mid-run fueling, and pre-run/post-run nutrition.

It’s no secret that running a marathon is a pretty easy way to lose weight. You simply are burning thousands more calories than the person sitting on the couch. I am frequently asked about how to diet while marathon training. For most runners, this is not a smart idea. Your body and brain are put through a lot of stress during marathon training months, and depriving yourself serious calories can leave you feeling tired. You can also accidentally cut nutrition you need, leaving your body weak and unable to improve for your task at hand – 26.2 miles. Therefore, I suggest eating a sensible and well-balanced diet while training, and any extra body fat will probably disappear due to training, as long as you aren’t suddenly overeating. Instead of going on a diet, think of your body as your machine and yourself as an athlete – because you are. It doesn’t matter how fast you are going to run on race day, you are preparing your body for a marathon. Eat nutrient-dense foods. Foods that give you the fuel and nutrients you need to feel good, energized, and fueled for training. Fresh fruits and veggies, lean proteins, complex carbs and lots of water should make up most of your diet. Focus on eating well and don’t make anything off-limits.

For your long runs and race day, nutrition can be what makes or breaks your morning. Mid-run fueling can be tricky, as everyone has different sweat-rates, and everyone’s stomach and nutrition needs are different. Personally, if I am running a 3:00-3:30 marathon, I’ll consume 1 GU every 30-40 minutes (usually 4 GU per marathon), and I grab a cup of water every 20 minutes and take a few sips. For me, this is usually enough to get me through a marathon without feeling too zapped, but also not water-logged or sick. If conditions aren’t ideal, I may take more nutrition. I’ve sometimes used GU with caffeine and other times without. Whatever I end up training with most is what I go with on race day. That’s one example. The longer your out there for your race, the more fuel you’ll need. Other runners prefer Gatorade or Blocks over Gu-like products. On your training run, try to practice what you’ll do on race day. Nutrition is recommended for runs lasting about 90 minutes or more. Any runs of less time shouldn’t require mid-race fueling as long as you are hydrated pre-run and refuel after your workout is complete.

  • A word about mid-run nutrition – yes, there are calories in nutrition – about 100 calories per serving. These calories are very much-needed on your long runs, so DO NOT skip them because you are watching your figure. However, if you are using GU for every run you do, even easy 3-5 milers, you may end up gaining weight. Those supplements simply aren’t necessary for short runs and are therefore empty calories.

What you eat before your long run can lend itself to a successful run – or can make you suffer. Just as you should think about your general nutrition fueling your body as an athlete, you need to be aware of what you are consuming pre-long run. You don’t need to go crazy with the carbs (your body can only store so much glycogen, and the rest will simply be wasted), but you DO want to make sure you eat simple carbs. The night before a long run, I may eat pasta, pizza, rice, or potatoes. The morning of my run, I eat a bagel or toast with a little peanut butter, a banana with oatmeal, or pancakes. Just give yourself a few hours between your meal and your run. How much time you’ll need is going to vary per person. It is also very important to be consuming water the day before and the day of your long run. Just as it takes a little time to digest and process carbs into glycogen, it takes our bodies some time to hydrate. Chugging a liter right before your run will not help you.

Post-run, it’s important to get nutrition into your system as quickly as possible. Your body, depleted of nutrition, will go into recovery-mode soon after you finish your run. Therefore, consuming something with carbs and protein and some sugar is great. You will also need to drink some water and perhaps a bottle of Gatorade. Personally, I love a tall glass of chocolate milk, a bottle of Gatorade, and a big glass of water as soon as I’m finished my long run. After that, I’ll eat a meal. Unlike some runners, my stomach is rarely a mess post-run and I always have an appetite. I’ll eat anything from a burger with fries and a beer to a big salad topped with some form of protein. Other times I’ll opt for a big plate of pancakes or a bagel with cream cheese and lox. I go with what I’m craving. If your stomach is sensitive and you don’t have an appetite, at least get water and something like chocolate milk into your system. That’s far better than nothing. Remember, in order for your legs to recover as quickly as possible, you need nutrients to do so.

Again, this is just a starting point. I could dive into the different components of endurance nutrition in a far more detailed and nerdy way, but at least you hopefully have some sort of understanding of why certain choices should and shouldn’t be made. Remember that what works for one runner may not work for the next, and so you should always use your long runs as your “dress rehearsals” for race day. Good luck, and happy running!

 

Filed Under: Blog, Marathons, Nutrition Tagged With: , , , , , ,

Supplementation Slap-Down

April 21, 2014 by Leave a Comment

0120bwebRecently the topic of supplementation came up on a running forum, and it sparked the desire to discuss the topic here on Coach Corky Runs. Supplementation refers to vitamins and minerals, and meal replacements  – like protein shakes. These fitness tools have been popular in the health and fitness world, from body builders to people with iron or calcium deficiency.

While some people may benefit from supplementation, be it for athletic performance or daily health, its important to talk to a doctor and/or nutritionist before buying everything on the shelf at GNC.

A few things to consider if you are interested in supplementation: If you eat a balanced diet, you most-likely won’t need any supplements. The exception, of course, is if tests show you are deficient in specific nutrient.

If you are new to a fitness routine, supplementation is not a magic way to become fitter, faster or stronger. Yes, protein supplements can help folks looking to gain weight, but that’s because protein post-workout is a necessary part of the weight-training and muscle building process. Eating chicken, greek yogurt, eggs – anything high in protein will do the job. If supplementation makes getting your protein in post-workout easier than reaching for real food, it is certainly far better than nothing at all. However, look at the ingredients on the package and take note of how many ingredients you don’t know about – let alone can pronounce.

Supplementation without the guidance of a doctor or nutrition expert can be dangerous. Our bodies are all different, and we all need different things. If you don’t know exactly how much of one mineral, for example, you need, you could easily overdose and hurt your body. While many people are anemic, overdosing in iron can be dangerous. Making assumptions without medical reason can get you in trouble.

There are many theories floating around out there that certain supplements can help you train harder, run faster, lift heavier, etc. But these are only theories, have spun into a pretty web by companies looking to promote their supplementation or folks on tv looking to share a miracle vitamin, mineral, or food.

In short, remember to do your research – medical journals, not what’s floating around on Buzzfeed. And talk to a doctor. After all, unless you specialize in this field, you could be playing Russian Roulette with your health and athletic performance.

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