Training for a marathon

Want to run a marathon? How about a half-marathon? The best place to start is with a good training program such as the Galloway Training Program.

Jeff Galloway will be offering Scott & White employees an alumni rate of $79.00 for first timers (and $59.00 for former Galloway members) to join a training program for a half marathon. The price includes a Galloway training book, a singlet and a year's subscription to Runners World magazine. When you join, a trainer will contact you to explain the program. The training group is designed for beginners (straight off the couch) and intermediate runners.

There are Galloway training groups that meet throughout Central Texas. Contact the Galloway office for information on the training group closest to you.

For more about the Galloway Training program, visit » Jeff Galloway

Supporting Your Efforts

Our featured article is from Loise Gilmer, a pediatric dietitian at Scott & White. Loise discusses the best foods to eat while training–and running–for a race.

Congratulations on your decision to run in the Miracle Match Marathon race!

Whether you are running the full marathon, the half, one of the relays or the 5K, you are making a choice that can affect your life and health in a positive way!

As you are training for the race, you will also need to support your efforts with good nutrition. It is a fact that eating to run can be difficult. There are more complaints about GI (gastrointestinal) distress associated with running than most any other sport. It kind of makes sense…all that bouncing and movement of the gut…it can't be easy on the digestion.

New runners complain more about GI issues than veterans. This may be partly true due to fitness level. It also may have something to do with the experience of finding out, over time, which foods and training methods work best for you. Though it varies by individual, here are some general guidelines:

1. The best tolerated foods are carbohydrate-based: oatmeal, bread, crackers, pasta, rice, potatoes and bananas. These foods get a thumbs up from many runners.
2. Avoid high protein, high fat foods, sugary foods and beverages or very high fiber foods before training as they can sometimes cause GI upset and cramping.
3. Eating around 200 calories one to two hours prior to training can improve performance. Carbohydrate-rich foods show the best results.
4. Training that lasts over an hour may need additional snacks.
5. Liquid meal replacers might feel better on your tummy.
6. Stay well-hydrated before, during and after your run.
7. Always train using the foods you plan to use in the race.

Following an intense or long training session with carbohydrates, fluid and electrolytes can help you recover your muscle glycogen stores. This will reduce muscle fatigue for the next workout.

Eating a bowl of whole grain cereal with a piece of fruit, or a granola bar with some fruit juice are good examples of recovery food. Sweetened sports drinks can also be used, but do not contribute much in the way of vitamins and minerals.

Keep in mind that good food choices throughout the day will support your training and keep you healthy!

Good luck and good running!