Byron’s Running Tips - Updated
Byron J. Richards, Board Certified Clinical Nutritionist
It is very obvious that the foundation for your cardiovascular well-being is your cardiorespiratory fitness, i.e. your state of aerobic conditioning. This is a situation of “use it or lose it.” I also believe that the use of extra dietary supplements to help you improve your aerobic conditioning is one of the very best ways to use nutrients. While my personal interest is to not get older any faster than I have to, anyone of any age can use these tips to enhance performance (and they are legal for competitive sports).
I originally posted this article in November, 2008. I am updating it, since my personal list of supplements I take before running has expanded. Being 6’ 5” my dose level of nutrients is probably double what many women would need for similar results. Of course, the younger you are the less support you would need (I’m 57), unless you are trying for high level competitive performance.
One of my favorite studies in support of jogging is a 20-year study on the value of running1 over the age of 50. The study found that running cut the rate of early death in half. It also found that running slowed cardiovascular disease, cancer deaths, cognitive decline, and poor immunity. The runners experienced no more wear and tear to their joints than non runners.
At the beginning of the study, most participants (who were in their 50s) were running four hours per week. Twenty years later they averaged 76 minutes per week and still felt running helped them maintain their obvious higher quality of health. Running turns on gene switches that help maximize your potential to be healthy. Clear scientific evidence shows that we are all “born to run.” Running raises endorphins and boosts your supply of the vital brain repair compound called BDNF,2 (which also helps you eat less food).
During my 30’s and 40’s I used to run 20 to 25 miles a week. Now, I’m simply happy to be out running. I do a five mile run three times a week, and go slower than I used to. However, I get just as good a metabolic response to running as I used to. I attribute this to my use of nutrition prior to running, which helps me get the most out of the exercise I do.
Here is the basic list I posted a few years back. It remains my suggested foundation and a good starting point for any person wishing to try my routine. I take these any time within a half hour before aerobic exercise.
I have added the following to my basic list. My personal reason was to assist cardiovascular and brain rejuvenation as much as possible, while enhancing energy and fat burning even further.
This is my strategy. Feel free to try any or all of it. It never fails me and I hope it helps you!
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