Running to the Finish Line of Spring Semester

May 1, 2018 by Leave a Comment

by Liz Hatzenbuehler

At last! Spring has sprung. As the longer, warmer days attempt to lure you outside, reality rears its head. You are a grad student, remember? The last thing you have time for is frolicking carefree in the sunshine. With only a few weeks remaining in the spring semester, papers are piling up and project deadlines are looming. And, have you secured your summer internship yet?! If this has you reaching for a paper bag to prevent from hyperventilating, I have an idea.

Sign up for a 5k (3.1 miles) running race. I know, I know. This is either the worst idea you’ve ever heard or the last thing you think you have time for, but it just might be what you need to manage the stressful push to the finish line.

As nutrition graduate students, we know the importance of exercise, but let me just remind you that it offers an excellent way to reduce stress. Additionally, exercise can boost your mood, sharpen your memory, and improve your sleep quality (even if you aren’t catching many z’s these days). Exercise is your friend, not your foe.

For some, a 5k run might not feel any different from running a marathon. If you’ve never run farther than the mandatory mile in your high school Phys Ed class, no problem. If it’s been a while since you’ve engaged in any sustained physical activity, don’t fret. Training for a 5k doesn’t have to take a lot of time and walking is allowed. In my opinion, committing to a 5k race is the perfect goal, whether you are a new or veteran runner, and particularly if you are a graduate student. Here’s why.

Long distance running is time consuming! As someone who has run two full marathons and five half-marathons, I understand that training requires a certain level of dedication that isn’t always feasible when juggling a busy schedule. Herein lies the beauty of the 5k—it provides a great sense of accomplishment without sacrificing too much of your valuable time.  In fact, the race can be over in about 30 minutes. Another perk is that your risk for injury is significantly lower compared with those pounding the pavement for 10, 15, or 20 miles at a time. Registration for a 5k will set you back about $25, but longer races can cost upwards of $100 (and grad students like a deal, right?!).

So, ready to sign up? Use the five F’s below to help you put your best foot forward. Hopefully, these tips will provide you with extra encouragement to fit in exercise and the justification to frolic in the sunshine. Whether this will be your first 5k or another for the books, I think you will find that this is one deadline you won’t mind hanging over your head.

Fitting It In

As with many things in life, if it isn’t on your calendar, it won’t happen. Find a race, register, and mark the date on your calendar. Because the 5k is such a popular distance, races are held quite frequently, making it easy to find one this spring. Boston has many great places to run in and around the city, so you can be outside enjoying the spring weather in no time. Once the race is on your calendar, start your training plan. Runner’s World magazine has a great guide to getting you prepared in just five weeks.

Feet

Unlike many other sports, running requires minimal gear. Just you and your thoughts … and a good pair of running shoes.  If you’ve never been properly fit for shoes, I recommend visiting a local running store for some guidance. Luckily, Boston has several running stores that are just a stone’s throw away from campus.  Often the sales clerks are runners themselves and can help select a shoe that is just right for your foot.  I know you can order a new pair of shoes online that will arrive at your doorstep faster than the Red Line can get you into campus, but having a shoe that fits well is non-negotiable. It is possible to be a runner and to keep all your toenails, but it starts with investing in the right shoe. Your toenails will thank you.

Fuel

It’s hard not to equate running with carbo-loading, but it isn’t necessary for a 5k. Neither is choking down energy gels, thankfully. It is more important to focus on hydration and eating a balance of foods from all food groups. For many, a water bottle is like having a third appendage—it’s always with you—but you have to remember to actually drink. Karen Asp of Runner’s World magazine recommends drinking about three to six ounces of water every 15 minutes during a run. Sports drinks aren’t needed for runs lasting less than an hour. Depending on when you run, it might be a good idea to have a small pre- or post-workout snack. Eating about an hour before exercise will allow time for digestion.

Friends

Running is actually a very social sport. If you are new to Boston, like me, joining a running group can be a great way to make new friends and explore the city. Luckily, there is no shortage of running groups here. And, did you know that Friedman has a running club? You can sign up via Facebook by searching for the Friedman Unofficial Running Club (FURC). I’ve joined a few times this semester and can attest that the distances and paces suite a range of abilities. The group typically meets about once a month on a Saturday or Sunday morning, ending with socializing and a treat, like coffee or bagels.

Fun

Ok, I realize running may not be for everyone. But trying new things can be fun, and I think you’ll find that running is one of them. Oh, and did I mention that most 5k races end with a post-race celebration, including a free t-shirt, free food, and beer!?

Liz Hatzenbuehler, RDN is a first-year, dual degree NICBC/MPH student who recently moved from Denver to Boston. She is passionate about healthy eating and active living, and believes that everyone should have access to affordable, healthy foods. Outside of the classroom, you can find her running her favorite 3-mile loop around Jamaica Pond.

Filed Under: Fitness, Lifestyle and Fitness, Liz Hatzenbuehler Tagged With: , ,

I Don’t Know About You, but Friedman’s Feeling 26.2: Tips from Two Jumbos on Preparing for the Boston Marathon 

April 2, 2018 by Leave a Comment

By Darcy McDonough

April in Boston means warmer weather, the return of the Red Sox, and of course, the Boston Marathon.  The iconic 26.2-mile race from Hopkinton to the Boylston Street finish line is the oldest annual marathon in the world.  On Monday, April 16th, 30,000 runners will take on the 122nd running of the marathon, while 500,000 spectators cheer them on.  Last year, second-year Friedman student Megan Maisano completed this grueling endurance challenge for the third time, and this year, one of those runners will be second-year student, Sara Scinto.  We caught up with both of them to find out how they train, fuel, and fundraise for the big day!      

Sara Scinto preparing for the Boston Marathon
Megan at the finish line of the 2017 Boston Marathon (Image source: Megan Maisano)

Sara has been an avid runner since high school and completed her first marathon last fall in Mentor, Ohio.  In 2010, she got to watch her dad finish the Boston Marathon and has dreamed of completing the race herself ever since.  She was inspired by the positive energy of the crowd, the running community, and the way the race is, in her words, “woven into Boston’s culture in many ways.” For Megan, running the Boston Marathon runs in the family as well—her brother crossed the finish line in 2014.  When her Prague Marathon time qualified her for the 2015 Boston Marathon, she knew she had to take the opportunity to run the historic race.  Megan has since run the Boston Marathon three times (with a 3 hour and 24-minute personal record!) and describes the experience and atmosphere as “simply magical,” referencing the cheering crowd equipped with cow bells, posters, music, and “Boston Strong” vibes.  For both Megan and Sara, there is something indescribable about the Boston Marathon that makes it a special accomplishment.

This year, Sara will be one of 49 Tufts students, faculty, alumni and friends running the marathon as part of the Tufts Marathon Team.  Each year, the Tufts Marathon Team offers a limited number of race bibs and helps interested individuals train and fundraise.  Last year, the team raised a collective $382,219, and since its start in 2003, the team has raised more than $5,639,358.  This money supports the research efforts of the Friedman School of Nutrition Science and Policy to end childhood obesity.  As a runner and a Friedman student, it was an easy decision for Sara to apply to join the Tufts Marathon Team.  She has enjoyed the opportunity to support and contribute to a meaningful cause and encourages her classmates up for a challenge to consider applying next year. To learn more about Sara’s fundraising efforts and support the Tufts Marathon Team click here.

To prepare for race day, Sara and Megan both stressed the importance of training plans.  Megan has had success following the Runner’s World 16-week program.  Last year, she used their “Veteran Plan,” which culminated with one 22-mile long run before the race.  She has used the less intensive “Rookie Plan” in the past, which trains up to one 20-miler.  She recommends training on hills to prepare for the infamous Heartbreak Hill at mile 20 of the Boston course.

On the other hand, Sara is focusing on injury prevention and is following a lower mileage plan that her father, Boston marathon veteran, created.  She supplements her three weekly runs with yoga, strength training, and physical therapy.  “If it’s your first time running the marathon, I would encourage an extended training cycle to gradually get used to the longer distances,” she advised.  For reference, many beginner training plans suggest 18-20 week running schedules.  As a busy graduate student, Sara tries to keep her training plan flexible, adjusting to her schedule, energy levels, and soreness.  “It’s definitely not easy, and sometimes it’s just plain exhausting.  But I know that crossing that finish line in a city I’ve grown to love, while raising money for a cause that I am passionate about, is going to feel amazing.  And so worth it,” Sara said.

To endure grueling training sessions and the final 26.2-mile challenge, proper nutrition is crucial.  Megan and Sara both caution that everyone is different, and it may take some trial and error to find what works for you and your body.  “I certainly learned what not to eat from personal experience,” Megan said.  They shared their go-to pre-run fuel and post-run recovery eats with us.  Both runners stick to a light breakfast of crackers or rice cakes with nut butter and banana before heading out.  Megan recommends avoiding too much fiber and greens before runs to avoid digestive discomfort.  On longer runs, they carry additional fuel in the form of Honey Stingers Gold Gel for Sara and Honey Stingers Pink Lemonade Gummies for Megan.  “Fueling my body adequately is extremely important for long-term injury prevention, recovery, and performance,” Sara emphasized.

collection of balanced meals post-run marathon training

A collection of Sara’s colorful post-run eats.
(Image source: Sara Scinto)

After the run is when the food fun starts.  Megan relies on Greek yogurt parfaits layered with cottage cheese, fruit, nuts, and seeds to aid recovery.  “After a long run, don’t wait too long to fuel with carbs and protein,” Megan advises.  A review of nutrient timing by Kerksick et al. in the Journal of the International Society of Sports Nutrition supports this advice, affirming that consuming carbohydrates and protein immediately following endurance exercise can promote muscle healing and decrease muscle soreness.  Sara enjoys getting creative with her recovery fuel creating colorful egg dishes full of carbohydrate-rich fruits and vegetables.  As for her race day plans, Sara says that she hasn’t decided exactly how she’ll refuel, but she knows ice cream will be involved!

Megan’s Boston Marathon race day advice: “Have fun! Take it all in, thank the volunteers, and high-five the spectators.”  On April 16th, you will find me waiting to high-five Sara, the Tufts Marathon Team, and all of the runners on their way to the historic finish line.

 

Darcy McDonough is a first year NICBIC student.  She has run two half-marathons and enjoys refueling with Amy’s Bean Burritos.

Filed Under: Darcy McDonough, Fitness, Friedman Life, Student Spotlight Tagged With: , , , , , ,

Moving Through Winter

February 1, 2018 by 1 Comment

by Sara Scinto

Do you dread winter because it keeps you from engaging in exercise that you love? Are you looking for new ways to move your body that don’t involve the gym? Are you interested in making the best of what this cold season has to offer? Then read further for thoughts and ideas on how to move through winter with more enjoyment.

If you were anywhere in the Northeast during this holiday season, you likely experienced at least one major winter storm, cold spell, or both. Living in Northeastern Ohio where the lake effect snow regularly comes down by the foot, I encountered multiple while I was home for break. If you are an active biker, walker, or runner, snow and ice can really throw a wrench in your usual physical activity schedule. This is especially true if the mere thought of a treadmill (known to many as the “dreadmill”), stationary bike, or indoor pool makes you cringe. But instead of lamenting about these seasonal limitations, you can change your perspective on winter; it actually is an excellent time to try alternative types of movement, both indoors and outside.

Attending group workout classes is one way to build up body heat, fight frigid temperatures, and experience new forms of exercise during the chilly stretch between November and March. For me, hot yoga is the most effective remedy for the constant cold and low energy I often experience during winter. It leaves me feeling warm and relaxed for the rest of the day, as long as I make sure to take a shower and put on dry clothes before walking back into the brisk air (wearing sweaty clothes in the cold is a recipe for disaster). As Friedman students, we are fortunate enough to have multiple studios within walking distance of our school; just minutes down Harrison Avenue, there is both a Turnstyle (cycling) and a Corepower (varying levels of hot yoga) studio. If you’re looking for a nearby studio that offers something really different, check out Swet Studio, which has rowing, aerial yoga, and other antigravity activities! And if none of those get you excited, check out this list of 10 local classes that get your body moving in creative ways.

Title Boxing Club Boston Nutrition Students

Me and my friend after trying out boxing together (Photo: Sara Scinto)

Admittedly, these classes are often outside a graduate student budget, but some studios offer student discounts or even a first class for free! Although you may realize at the end of the class that it’s not for you, the complimentary class allows you to determine that without having to pay for something you don’t end up liking.

Another more affordable option for Friedman students is the Wang YMCA, where there is a wide selection of classes like Tai Chi, Zumba, cycling, and high intensity interval training (H.I.I.T) classes, just to name a few. With the discounted membership rate information that was emailed to all Tufts Boston Health Sciences students before the start of the fall semester, you can purchase a monthly membership to the YMCA for the same (or lower) price as most single exercise studio classes. Although the Wang YMCA is the closest location to Friedman, a membership allows you to get into YMCA branches all over Boston. This gives you access to even more varieties of physical activity like power yoga, barre, and kickboxing.

Even though it may not seem like it, winter is also a terrific season to experience the outdoors in a way that does not involve running or biking. Despite living in the snow belt nearly my entire life, I’ve only just begun to explore snow sports. And while not every winter sport is for me, I’ve found activities like snowshoeing to be wonderful. Trekking through a forest while the snow clings to the bare trees like floating cotton balls is breathtaking in more ways than one! Although my hands were frozen for the first 20 minutes, the discomfort was worth being able to view winter and snow in a completely new and appreciative way.

Sara Scinto Snowshoeing Massachusetts

A beautiful winter forest while snowshoeing (Photo: Sara Scinto)

Lack of equipment may seem like a big barrier for engaging in winter sports, but many places offer rentals at a reasonable price. Snowshoeing and cross-country skiing are generally less expensive options compared to snowboarding and downhill skiing, although there are ways to save on ski lift tickets. Making a day trip with some friends to engage in snow sports can be a perfect opportunity to get outside of the city and breathe some crisp, fresh air. Here is a great resource on locations near Boston to snowshoe, ski, and snowboard (I can confirm the Weston Ski Track is great for beginners). And if you don’t have a mode of transportation out of town, don’t worry! There’s still plenty of outdoor fun to take advantage of in Boston, including something called “frost bite” sailing on the Charles River (for experienced sailors) and ice skating and sledding in the Boston Common. Because in case you needed a reminder, you’re never too old for sledding. And marching back up Beacon Hill over and over really gets your heart pumping!

Winter offers an abundance of ways to move your body, some of which wouldn’t even be possible in other seasons. Although the urge to stay snuggled underneath the covers is strong, I encourage you to try a new activity this year that will help you view winter as a season of opportunity and discovery, rather than a season of limitations.

 

Sara Scinto is a second-year NICBC student, avid coffee drinker, runner, triathlete, and yogi. She has a love for rainbows and all things food/nutrition related. During the winter, she enjoys staying warm and active with yoga and running outside in *almost* any weather conditions (to avoid the treadmill). You can find her on Instagram @saras_colorfull_life.

Filed Under: Boston Life, Fitness, Sara Scinto Tagged With: , , , , ,

Fueling your Performance with Fall Flavors

November 1, 2017 by Leave a Comment

by Megan Maisano

Gearing up for this year’s Turkey Trot? This month Megan Maisano shares seasonal foods and recipes that will fuel your best performance.

Photo: Megan Maisano

It’s the most wonderful time of the year! No, it’s not the winter holiday yet, but the season runners have patiently waited for over the last ten months: Fall.

After the heat and humidity of its summer, New England graces us with a pocket of blissful conditions before winter forces us back into the gym. Running just feels more effortless with crisp air, stunning foliage, crunchy leaves to step on, and trendy tights to rock.

The fall is also prime harvest season. So, when you swap your Mango Peach Salsa Yankee Candle with Apple Spice, be sure to do the same with your grocery list. Your palate and your legs will thank you.

Below are a few fall favorites you can count on to fuel your workouts, recover quickly, and perform your best.

Photo: Pixabay

Beets

Nitrates, baby. There is growing evidence on their performance-enhancing effects. While nitrates are found in nearly all vegetables, beetroots take the lead with more than 250 milligrams per 100-gram portion.1 Dietary nitrate is converted into nitric oxide, where it functions in blood flow regulation, muscle contraction, glucose and calcium homeostasis, and mitochondrial respiration. By increasing blood flow and decreasing oxygen needs during exercise, beets may improve your speed and stamina.1-4

This simple, yet hearty, Food Network salad balances the earthy taste of beets with creamy goat cheese and crunchy nuts. Add chicken or quinoa to make it a well-rounded meal.

Photo; Pixabay

Winter Squash

Pumpkins, butternut squash, and acorn squash are all in the same family of winter squash. Compared to their summer squash cousins, they have thick skins which means longer storage life and obligatory decoration on your kitchen counter.

Their bright orange color is a clear indicator that they’re packed with beta-carotene, an antioxidant that will keep our immune system in check and support our vision. But they’re also an excellent source of carbohydrates, potassium, fiber, and vitamin C. Eat before workouts to keep you energized and hydrated, or eat afterwards to replenish glycogen stores and repair muscle tissue.5-9

Don’t toss those pumpkin seeds either! They offer a tasty source of protein, iron, and magnesium – nutrients that must be replenished after strenuous exercise. Bonus — pumpkin seeds are also rich in tryptophan, an amino acid involved in the synthesis of serotonin and melatonin.10-12 Toss seeds on salads, roasted squash, or soup to reap benefits on mood and sleep.

Pumpkin or butternut? Can’t decide? Have both. Try this Food & Wine soup as an appetizer for your post-Turkey Trot meal.

 

Photo: Pixabay

Cabbage

A stomach can be a runner’s worst enemy, but cabbage is a stomach’s best friend. High in fiber, cabbage will keep you feeling full longer and keep your digestion system, ahem, on track. There’s also emerging research on the benefits of probiotics, like cabbage kimchi, on athletic performance via enhanced recovery from fatigue, immune function, and GI function maintenance.13

Still on that Oktoberfest kick? Try this German-inspired Eating Well dish that pairs pork chops with a sweet-and-sour cabbage side. Hefeweizen optional. Prost!

 

Photo: Pixabay

Clementines

When the days get shorter and darker, a fresh clementine can brighten up your day. Get your “Christmas-orange” while it’s in season from late October to early February. The citrus smell that the peel leaves on your hands will keep you feeling rejuvenated through afternoon class. Rich in vitamin C, magnesium, and potassium, these easy-to-peel snacks can help reduce exercise-related oxidative stress, support a healthy immune system, and keep you hydrated.14-17 Vitamin C also plays a role in the production of collagen, which is important for joint and tissue recovery after a workout.14,15

Combine citrus with cinnamon spice after your workout with this One Green Planet breakfast bowl. Bonus—cinnamon has anti-inflammatory effects that may decrease muscle soreness in response to cell damage.19 

Resources:

  1. Murphy, M et al. Whole Beetroot Consumption Acutely Improves Running Performance. Journal of the Academy of Nutrition and Dietetics. 2012;112(4):548-552.
  2. Coleman, Ellen. Reap the Benefits of Beetroot Juice — Evidence Suggests It Improves Heart Health and Athletic Performance. Today’s Dietitian. 2012;14(2):48.
  3. Shannon, Oliver et al. “Beet-ing” the Mountain: A Review of the Physiological and Performance Effects of Dietary Nitrate Supplementation at Simulated and Terrestrial Altitude. Sports Medicine. 2017;47(11):2155-2169.
  4. Peeling P, Cox GR, Bullock N, Burke LM. Beetroot Juice Improves On-Water 500 M Time-Trial Performance, and Laboratory-Based Paddling Economy in National and International-Level Kayak Athletes. Int J Sport Nutr Exerc Metab. 2015;25(3):278-84.
  5. Krustrup et al. Sodium bicarbonate intake improves high-intensity intermittent exercise performance in trained young men. Journal of the International Society of Sports Nutrition. 2015;12(25).
  6. Feldman, Donna. Why Sodium-Potassium Balance Is Critical for Better Hydration. com. <https://www.active.com/nutrition/articles/why-sodium-potassium-balance-is-critical-for-better-hydration&gt;. Accessed October 2017.
  7. Mansfield, Beth. Fall Nutrition means Winter Squash! Peak Performance. <http://peakperformance-ca.blogspot.com/2010/10/fall-nutrition-means-winter-squash.html&gt;. Accessed October 2017.
  8. Peternelj, T, Coombs, J. Antioxidant Supplementation during Exercise. Beneficial or Detrimental? Sports Medicine. 2011; 41(12): 10342-1069.
  9. LeBlanc K, Nelson, A. Beta-Carotene and Exercise Performance.: Effects on Race Performance. Medicine & Science in Sports & Exercise. 1999; 31(5):118.
  10. Brown, Mary. Top 11 Science-Based Health Benefits of Pumpkin Seeds. Authority Nutrition. June 2016. < https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#section1&gt;. Accessed October 2017.
  11. Ristić-Medić et al. Alpha-linolenic acid and cardiovascular diseases. Med Pregl.2003; 56(1):19-25.
  12. Chollet et al. Magnesium involvement in sleep: genetic and nutritional models. Behav Genet. 2001;31(5):413-25.
  13. Pyne et al. Probiotics supplementation for athletes – Clinical and physiological effects. European Journal of Sport Science. 2014; 15(1):63-72.
  14. Economos C, Clay W.D. Nutritional and health benefits of citrus fruits. FAO Corporate Document Repository. 1998. <http://www.fao.org/docrep/x2650T/x2650t03.htm#TopOfPage&gt;. Accessed October 2017.
  15. Shaw et al. Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Society for Nutrition. 2017;105(1):136-143.
  16. Organic Facts.9 Best Benefits of Clementines. <https://www.organicfacts.net/health-benefits/fruit/clementines.html&gt;. Accessed October 2017.
  17. Adams AK, Best TM. The role of antioxidants in exercise and disease prevention. Phys Sportsmed. 2002;30(5):37-44.
  18. Baur, J. What fall produce should I eat? Runner’s World. 2017;10:p 36.
  19. Mashhadi et al. Influence of Ginger and Cinnamon Intake on Inflammation and Muscle Soreness Endued by Exercise in Iranian Female Athletes. Int J Prev Med. 2013; 4(1): S11–S15.

Megan Maisano, referred to as Megatron by family, is a second-year NICBC student and an RD-to-be. As a marathoner, triathlete, and military veteran, she’s interested in how nutritious food can best fuel endurance performance. She loves to plan and has a special place in her heart for mixed nuts and her pup, Nala.

 

 

 

Filed Under: Fitness, Food Trends, Lifestyle and Fitness, Megan Maisano, Seasonal Cooking Tagged With: , , ,

Volunteer at an event that is sure to inspire! Girls On The Run 5K

November 1, 2016 by Leave a Comment

by Dani Bradley

Looking for a volunteer opportunity where you can be outside, be physically active, and help empower girls? Dani Bradley tells us what she loves about Girls on the Run, and how you can get involved this winter.

Photo: GOTR Facebook page

Photo: GOTR Facebook page

Has the cold weather stifled your fitness inspiration? That’s nothing girls with pink tutus and sparkles can’t fix.

Girls on the Run (GOTR) is an amazing organization that “inspires girls to be joyful, healthy, and confident using a fun, experience-based curriculum which creatively integrates running”. GOTR empowers and educates young girls, in grades three through eight, to help them realize their full potential and provides an unmatched opportunity to develop healthy habits in our youth. The organization began in 1996 in North Carolina and now has over 225 councils across the country! During a 12-week season, girls participate in a program that integrates running and lessons about various GOTR values such as, empowerment, responsibility, and healthfulness, to name only a few. Girls can sign up with specific ‘sites’—usually the town they live in or the community program they are a part of. Any town or community center can start their own site through their local council, with their own funding or as a scholarship site, as long as there are volunteer coaches and girls that are ready to sign up!

When I first became involved with GOTR I was interested in becoming a coach, but unfortunately my job before becoming a Friedman student didn’t allow me to partake in the after-school practices. A former co-worker and I reached out to GOTR’s 5k team leader asking how we could get involved and she told us the Greater Boston council was in the midst of planning their first 5k! We quickly got involved and became the co-chairs to the volunteer committee on the 5k planning team. While my involvement is primarily behind the scenes, it is extremely gratifying to know that I play a role in the success of the program and can positively contribute to each girls’ experience! I think most Friedman students share in GOTR’s values of health and fitness and can appreciate the impact that can be made when young girls are taught healthy habits early in life.

Ready to get inspired? This December the Greater Boston council is hosting its Fall 5k at Dedham High school and you can volunteer! In my opinion, the 5k is the most exciting part of the program. Each girl and her ‘running buddy’ (usually a parent, guardian, babysitter, etc.) partake in a fun-filled day of exercise, empowerment, and excitement!

In my position as volunteer committee co-chair, I co-manage all of the event’s volunteers. Each year, over 100 inspired volunteers help us run the event.

Volunteer opportunities include (but are not limited to):

  • Course Marshals are assigned a specific location on the course where they help guide the runners in the correct direction and cheer them on.
  • Happy hair volunteers participate in the pre-race activities including helping girls with their hair (braiding, spray-painting, etc.), temporary tattoos, face painting, operating a photo booth, and other fun activities!
  • Water stops volunteers help set up the water stations along the course, hand out water to runners, and clean up the area after the girls have passed by. This is a great option if a group of people all want to volunteer together.
  • Registration volunteers help the GOTR team with runner check-in.
  • Sparkle Runners are volunteers that register to run the race. Each girl is required to run with a ‘running buddy’ for safety purposes, but each year some running buddies cannot make it last minute. Sparkle runners can stand in for missing running buddies or just run the course helping to cheer on all the girls.
  • Cheer Hub volunteers motivate the girls at the toughest parts of the course using noisemakers and signs.
  • Merchandise volunteers manage the merchandise table and sell our awesome GOTR gear.
Photo: GOTR Facebook page

Photo: GOTR Facebook page

Our upcoming 5k is scheduled for Sunday, December 4th at Dedham High School in Dedham, MA.

Grab your friends, classmates, roommates, coworkers, or family and register to volunteer with us!! The deadline to register is Sunday, November 27th.

If you have any questions at all, please feel free to contact me at Danielle.bradley@tufts.edu. I hope to see you there!

Learn more about Girls on the Run and Girls on the Run Greater Boston.

Dani Bradley is a MPH/FPAN dual degree student. She began at the School of Medicine in January 2016 and is currently in her first semester at the Friedman School. In her free time, she enjoys running, spending time outside, and watching The Office or Parks and Recreation.  

Filed Under: Events, Features, Fitness, volunteer Tagged With: , , , , ,

Stop, Circuit Time! Strength Training for Runners

October 1, 2016 by Leave a Comment

by Micaela Young

Fall is the best season for running: The return of goldilocks temperatures, the crunch of leaves under our feet and the refreshing crispness of the air happily gets us outside. Whether you plan to take on new PR or distance goals this autumn, or just want to enjoy nature’s scenery, the simple strength training circuits below will help you go the distance.

 Strength training is an ambiguous topic for most runners. Are we supposed to lift? If we are, what do we do and how often? Scientists and coaches alike have flip-flopped on the topic, but new research shows that a little strength goes a long way. Plyometrics and strength training interventions, both of low and high intensity, greatly improve running economy—the amount of oxygen required to propel your muscles over a certain distance—according to a new systematic review and meta-analysis published this summer in The Journal of Strength and Conditioning Research.

So, how much should you do? Well this depends on many factors, including workout schedule (if you’re lacing up for an upcoming race) and personal recovery rates, but general guidelines recommend including at least two nonconsecutive strength days per week. Bodyweight circuits are a great way to fit in strength work anywhere, even on a time crunch. Use these two circuits to kick-start—or change up—your training week.

Happy Running!

Circuit #1: For After Easy Running Days

Time: Approximately 10 minutes

 1 min each

1- Pushups

 Modify this by carefully dropping to your knees.

2- Side Squats

30 seconds each side.

3- Forward Lunge Hold with Jumping

Do a front lunge, hold it, count to three and then jump into a forward lunge on the opposite leg.

4- Single Leg Deadlifts

Balance on one leg, lean forward until hands are near shins. Keep abs, butt and back engaged, and chest out. Keep eyes looking straight ahead. Knee are slightly bent. Alternate legs.

5- Knee-to-Outside Elbow Planks

Begin in a straight arm standard plank. Bring your right to knee to right elbow. Count to three. Repeat on opposite side.

6- Side Plank with Hip Raises – Left Side

7- Side Plank with Hip Raises – Right Side

Untimed

Bridge Series

10 reps—bridge with both legs

10 reps on left leg with right leg extended out

10 reps on left leg with right leg extended up

10 reps on right leg with left leg extended out

10 reps on right leg with left leg extended up

 

Circuit #2: For After Short or Non-Running Days

Time: Approximately 20 minutes
Warmup:

50 Jumping Jacks

10/leg Shallow lunges with torso twist

20 Shallow squats

2 pushups

1 min each

Set your watch/phone to beep every minute on repeat.

Workout:

Burpees

Extra: Add a jump at the top

Military lunges

Form check: These are regular forward lunges (not letting knee go past toes) with hands placed behind your head, keeping your elbows out of sight and back engaged

Forearm Plank Hold

Extra: Alternate leg lifts

Squats

Form check: Knees in line with shins, not leaning forward past toes. Keep your head up and butt back as if you were sitting in a chair. Lower down as far as you comfortably can.

Jump Squats

Form check: Same form as regular squats, just add a small jump in between each

Left Side Plank

Form check: Keep elbow and shoulder in line with one another – to protect shoulder joint

Extra: Add a torso lift, or do reps of lifting your right leg up & down for a challenge

Matrix lunges-Left leg

Form check: Forward lunge, side lunge, backwards lunge, and forward again. Repeat.

Right Side Plank

Extra: Add a torso lift, or do reps of lifting your right leg up & down for a challenge

Burpees w/Pushup

Extra: Add a jump at the top

Matrix lunges – Right leg

Form check: Forward lunge, side lunge, backwards lunge, and forward again. Repeat.

Mountain Climbers

Extra: Bring knee to the opposite arm for an added twist

Left Leg Balance

Form check: Keep left foot planted on floor. Do reps of bringing right knee up to 90-degree angle with running arms.

Extra: (1) Do not let right leg touch floor. (2) Speed it up for an added challenge. (3) Straighten right leg after bringing it up to 90-degree angle.

Artwork by Nathan McElrath

Deadlifts

Form check: These can be done with weights if you have them, but if not just focus on keeping abs, butt and back engaged, and chest out. Keep eyes looking straight ahead. Knees are slightly bent.

Extra: Try single leg deadlifts for an added balance challenge

Right Leg Balance

Form check: Keep right foot planted on floor. Do reps of bringing left knee up to 90-degree angle with running arms.

Extra: (1) Do not let right leg touch floor. (2) Speed it up for an added challenge. (3) Straighten right leg after bringing it up to 90-degree angle.

Forearm Plank Hold w/Hip Twists

Form check: Try getting your hip bone as close, and as comfortably, as you can to the floor. It is important to keep your abs engaged to avoid straining your back.

Other helpful Sprout links:

Top Boston Running Spots

Tips for Running in the Cold

Micaela Young is a second-year NUTCOM student and certified personal trainer with the American College of Sports Medicine. After four years of collegiate running, she knows a thing or twenty about using strength training to prevent injuries and get the most out of your running.

 

Filed Under: Fitness, Micaela Young Tagged With: , , ,

What is Intermittent Fasting, and Does It Really Work?

September 1, 2016 by Leave a Comment

By Hannah Meier

You may have heard of caloric restriction and the myriad benefits it supposedly brings to the metabolic table. New research suggests that intermittent fasting could be a safe way for people to improve their health, but before you adopt this eating pattern, read up on six common mistakes to avoid.

The newest diet to gain popular attention isn’t much of a diet at all. It is something that most people who adhere to a traditional sleeping and waking cycle are already primed to do—and, proponents would argue, is something humans have been doing successfully for centuries. Intermittent Fasting (IF) has garnered support in the fitness community as a weight management tool for bodybuilders and other fitness enthusiasts. Recently, a growing portion of the scientific community has begun to also regard IF as a feasible way to improve metabolic health and perhaps even extend one’s lifespan.

Instead of eating many times throughout the day, between 6:00 am and 10:00 pm for example, Intermittent Fasters will couple periods of extended fasting (from 14 to 24 hours) with shorter periods of eating. This can be achieved by a change as simple as lengthening the overnight fast by a few hours each day. Different variations of IF propose reducing intake to 500-600 calories for just two days of the week; others recommend one full, 24-hour weekly fast. There are no particular restrictions on the type of foods allowed to be consumed, as long as meals are kept within the “eating window” and consumption does not surpass the feeling of comfortable fullness.

Experimental studies in rats have suggested that providing the body with an extended fast (up to 24 hours) is physiologically beneficial, potentially improving insulin sensitivity, decreasing resting heart rate and blood pressure and reducing body wide inflammation—all of which could contribute to a longer expected lifespan. Further, adapting to a shorter eating window may help to moderate overall calorie intake. Randomized controlled trials demonstrating benefits in humans have yet to be published. Because humans share an evolutionary adaptation to generations of unpredictable periods of fasting and feasting, however, scientists are eager to tease out this connection in future studies.

Still, many nutrition professionals are hesitant to advocate IF as superior to other diets or as a safe and effective approach to weight loss. At the end of the day, reducing calories consumed and increasing energy expended through physical activity is what matters for losing weight, and there are many ways to achieve this goal that do not require adopting a rigid eating schedule. It is important to consider your lifestyle, motivation, and sacrifices you are willing (or not willing) to make in order to reap the potential benefits of intermittent fasting. Like any diet, adherence is key to success. Here are six common mistakes to avoid if you think intermittent fasting sounds like something you want to try.

Six Mistakes Most People Make When They Begin Intermittent Fasting

  1. Giving up too soon

It is normal to feel more irritable or sluggish as the body adapts to a longer fasting period and adjusts its hormonal signaling (most scientists believe this adaptation underlies many of the health benefits of IF). Intermittent Fasters will likely find that true hunger feels different than the hunger pangs and uptick in heartbeat associated with fluctuating blood sugar, which we experience when we are used to frequent eating—learn to recognize it.

  1. Forgetting about quality
The "Basic Seven" Developed by the USDA in 1943

The “Basic Seven” Developed by the USDA in the 1940’s

Even though IF does not restrict the type of foods allowed to be consumed during the eating period, it’s essential to maintain proper nutrition. Metabolic improvements like insulin sensitivity and reduced inflammation could very well be negated if fasters neglect nutritional balance and decide to eat foods high in salt, saturated fat, and refined carbohydrates exclusively, avoiding fruits, vegetables, whole grains and lean proteins. You may still lose weight if you’re consuming fewer calories overall, but the efficiency of your body systems will suffer—and you probably won’t feel too well, either.

 

 

  1. Forgetting to hydrate

Hydration is key, especially during periods of fasting. Adequate hydration is necessary for pretty much every function in the body and will keep you feeling energized and alert. During fasting periods water, tea, coffee and no- or low-calorie beverages are allowed (just watch out for added cream and sugar). Keep tabs on the color of your urine as a gauge for hydration status: if it is darker than the light-yellow of hay you need to drink more fluid.

  1. Exercising too much

Some athletes swear by intermittent fasting as a means to improve performance, burn more fat, and even increase endurance. However, none of these benefits have consistently been backed up with controlled human studies. In fact, many observational studies of Muslim athletes during Ramadan show evidence of decreased performance (some athletes practicing IF might not maintain a fasting pattern requiring them to train during a fasted state, so these experimental differences could be important in interpreting results). Moderate and consistent exercise is encouraged for general health, but excessive exercise on top of prolonged fasting may send the body in to a state of chronic stress which can lead to inflammation, lean tissue breakdown, insulin resistance and injury.

  1. Not working with your schedule

There are different variations of IF and the only thing that makes one program more effective than the next is whether or not you can stick to it. For example, don’t decide to fast for 24 hours if you know missing your nightly family dinner will cause mental and social strain. There are many methods for reducing calorie intake for weight loss, and intermittent fasting may not be right for you if it leads to feelings of isolation and reduced quality of life.

  1. Believing that if some is good, more is better

Just because a little bit of fasting may be healthy does not mean that a lot of fasting is healthy. Going too long without food can lead the body into a state known as “starvation mode,” which greatly slows the metabolic rate, begins breaking down muscle for energy, and stores a greater majority of consumed calories as fat. Further, fasting for too long can lead to severe feelings of deprivation and preoccupation with food, culminating in uncontrollable or disordered eating behavior including binging and even anorexia. If you sense your relationship with food is becoming abnormal because of IF, make necessary adjustments and seek help if needed. 

Because IF can represent a major shift in metabolism and routine, most nutrition professionals are hesitant to recommend it as an intervention for just anyone. It is important to work with a licensed professional who understands your needs and who can help you maintain optimal nutrition, physical activity, and mental health during periods of prolonged fasting. Preliminary studies show that IF, when done right, may be a great tool for improving health, but it is not the only option to boost endurance and lose weight.

Hannah Meier is a first-year, second-semester NUTCOM student, registered dietitian and aspiring spokesperson for honest, scientifically driven and individualized nutrition. 

Filed Under: Fitness, Food Trends, Science Tagged With: , , , ,
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