While on my quest to get back to my old marathoning self, I am starting to re-evaluate some of my health habits. Now, I know what you're thinking, 'Here we go, another lecture about eating right' as you roll your eyes. But no, this is not exactly the point I am getting at. Although (as a side note), I am starting to realize that going to Costco when you're really hungry may be a poor choice as it can result in the purchase of a family size box of Cinnamon Toast Crunch... for a household of one. However, as I sit here at my desk enjoying my second bowl of this delicious mistake as I prepare to go to bed, I am inspired to reflect upon my choices in living a (somewhat) healthy life. So, I give you my short list of two big ticket items that I, and maybe you, may not be getting enough of, that do make a significant difference in your ability to train harder without getting hurt.
1. Sleep.
In times of high stress it is not uncommon to sleep less until the source of stress is removed. In other words, if you are swamped at work, or maybe having some trouble on the home front, you're probably not sleeping enough. In general, the average adult needs between 7 and 9 hours of sleep. Are you getting enough? And if you are waking up frequently, then chances are it doesn't matter if you make the 9 hour mark because you aren't well rested. So what's the big deal, you ask? Well lots of important things happen when you sleep well. For one, if you are training for a marathon or physically active in general, sleep is KEY. You need this time to help repair muscle tissue, and restore energy levels. So, unless you enjoy aching and yawning all day, I suggest you place sleep on a priority list. Additionally, the less sleep you have, the less productive you will be. This may sound like an after school special, but you would be surprised the number of people who don't realize that sleeping for 4 hours a night is unsustainable. And I don't see why someone wouldn't want to partake in such a lovely activity. Interested? Read this, http://www.forbes.com/2007/09/24/health-sleep-quiz-forbeslife-cx_avd_0924health.html
2. Vitamin D
Now, this one may raise a couple of eyebrows for those who are new to the nutrition game, or who don't give it much thought. But Vitamin D makes a world of difference! If you live in the Great White North (like I do), than this deficiency is far more likely. We spend 6 months out of the year in hibernation and rarely see the sun; I tend to hide under a blanket, or underneath 3 layers of clothing if I go for a run, and usually the only thing that is exposed is a small part of my face. We receive Vitamin D from the sun, but if you are active than chances are that the sun by itself is simply not enough. And here's the kicker- Vitamin D is not one of those things that's in a lot of food, so you've got to consciously make an effort to get it.
Remember when you were younger and your mother gave you teaspoons of cod liver oil?
Are you cringing at the thought? I thought so. Okay, well that was actually an awesome source of Vitamin D- so call your mom and thank her. But let's be serious, who would wilfully put themselves through that nowadays? Ew. Well, good news for all of us, Vitamin D deficiency is one of those marvellous things that can be solved with one little white pill a day... maybe two (if you are really physically active, or weigh a lot). You should be looking at getting 1000-2000IU per day. Benefits? Helps strengthen bones and quicker recovery time, which for a runner in training is splendid! Also, Vitamin D may put you in a better mood! It should be said, that similar conclusions can come from being deficient in Iron, so it may be worth looking into that too! More info: http://runningtimes.com/Article.aspx?ArticleID=16940
There are a number of other things that you should be making sure you get enough of- for women, calcium is a big one. There's also magnesium, B12 (a personal long time deficiency, one I am strangely vocal about usually), fibre and water! Yes, water counts. If your lips are chapped, you're probably dehydrated. I'm sure there are many more, but here's a quick link in case you want to read further. http://www.active.com/running/Articles/Avoiding_Nutrient_Deficiencies.htm
So, now that I am done my second bowl of Cinnamony goodness, and written this not-so-short list of stuff to consider, I am re-re-evaluating my choices, because I am sensing that I should probably go get a blood test to see how some of my levels are doing. I don't know about my American counter parts, but here in Ontario, you can make an appointment with your doctor and let them know you would like a blood test to see how you're levels of everything are doing and its free. Actually, I think Vitamin D testing is $20 now, so I think you better just play it safe, save yourself $20 and just take the little VitD pill daily. Or you can invest in a multivitamin, but I strongly encourage you research for a good one, as some of them are full of crap and you will pee out most of it.
Okay, I think my sugar-induced rant is now over. But you should still keep these things in mind, after all it can't hurt!
