Doping In Athletics – Infographic

Ever wondered how many Athletes are currently suspended from all competitions in athletics following an Anti-Doping Rule Violation?

Which countries have the highest number of Offenders?

Are there a greater number of Males than Females?

What is the most common drug used?

If the answer is Yes? Well, look no further….

I’ve created this handy Infographic that gives you all the above information, plus a few more tidbits.

Check it out below!

Doping in Athletics, Drugs in Sport, doping in athletics infographic, doping in running, drugs that athletes take, Infographic, running infographic, drugs in sport infographic, IAAF Banned list, IAAF Prohibited list

Sources:

https://goo.gl/kttsWC

https://goo.gl/VczWW7

https://goo.gl/H8NtLt

https://goo.gl/txpvgq

https://goo.gl/LnBYm

Map My Run

To measure my runs, I usually use a Garmin Forerunner 10 , it’s an entry-level watch with basic functionality, measuring distance, pace and calories. I’m not aiming for Rio 2016, so this is a well-priced watch that tracks my runs and works perfectly for me.

As I divide my time between Dublin and Sligo at the moment, more often than not my Garmin is forgotten in the panic packing that usually occurs on a Friday Morning. This weekend was one such occasion and while I usually don’t mind running without a watch, on this particular Saturday I was having one of my *WhenRunningSucksDays so I only wanted to go a certain distance (5k)!

I decided to download the APP: Map My Run it’s free for IOS & Android users and it’s simple to use. Once you register your details (Name, DOB, Email) you’re good to go!

Map My Run, App,

The program works using GPS technology and tracks your distance and pace. If you are running with earphones (and without) the app lets you know when you hit each ‘K’ and your corresponding pace. When you’re done, hit save, and it automatically saves your workout. The App will also upload your run to your profile on the Map My Run website.

There were two things I really like about the app: (1) you can set goals for each run and (2) it gives you the ability to create routes that you can then upload to the site for other runners to see and use. So, if you are in an unfamiliar town, city or country and you want to go for a run, but you’re unsure of what route to take, this is a really helpful tool to have.

This is the route I took on Saturday – I started at my house and ran in a full loop through Carney Village, down the Oxfield Road and back up the N15, the application measured the distance as 5.05k.

Carney, Running Route, Run

What I didn’t particularly like about the app and the website were the pop-up advertisements. I was using the free version of the App and this is the unfortunate “side effect” to most free applications unless you want to pay for an upgrade, ads are unfortunately something you will have to put up with.

So, in the end, will I be trading in my Garmin for the Map My Run program? I don’t think so…while both have similar functions (the app possibly has more) in my opinion the Garmin is a simpler and cleaner system to use.

But, if you’re new to running and don’t want to fork out on an expensive watch just yet or if you’re anything like me and you have a habit of misplacing or forgetting your watch and sometimes need a temporary replacement, then this app is a really handy alternative to have on hand!

20 Questions with Molly Huddle

Following on from her 68.31 NY Half Marathon win in March to her American Road Record breaking run (14.50, FYI) at today’s BAA5K. 

It seems like the perfect time to post a new 20 Questions with USA Olympian Molly Huddle.

Molly is Saucony sponsored Athlete based in Providence, RI and is coached by Ray Treacy.

She is the American Record holder over 5,000m (14:42.64), is a Two-time USA Outdoor 5,000m champion (2011 & 2014) and a Seven-time USA Road Champion over 5 km, 10 km, 10 mile and 7-mile distances and has a pretty impressive 10k PB (30.47.59) to her name too!

She’s in flying form & you’d be wise to keep an eye out for her at this year’s Beijing World Champs!

Check out her answers below

Molly Huddle, Running, American Record

  • Who was your inspiration in running growing up? I was inspired by many of the US women once I got into running- Deena Kastor, Amy Rudolph, even women close to my age like Shalane and NZ’s Kim Smith

 

  •  Favourite Place to Run? Lincoln Woods in RI. Tallahassee, FL was great for trails

 

  • What is your greatest achievement, running or otherwise? American Record in 5,000 m.

 

  • Do you have any pre-race superstitions? Painting my nails pre-race!

 

  • What’s the one piece of advice you would give to a novice runner? Don’t do too much too soon, it takes time but enjoy the process!

 

  • How long have you been running? 15 years.

 

  • Best running memory? Finishing 3rd as team in NCAA XC freshman year- it was also my highest NCAA finish, and I didn’t know anything about anything so I could just enjoy it.

 

  • Favourite/Least Favourite distance? Fave: 5k, Least Fave: 3k

 

  • What shoes do you run in? Saucony Kinvara

 

  • What’s your next aim? Aiming for World Championships 10,000 this August

 

  • Favourite time of the day to run? Love to race at night

 

  • Favourite/ Least Favourite thing about been a runner? Training on holidays is least favourite part, competing is my favourite part.

 

  • If you weren’t a runner, what would you be doing? Maybe a physician?

 

  • Facebook or Twitter? Twitter

 

  • Instagram or Pinterest? Instagram

 

  • What’s playing on your iPod before a race? Kid Cudi, Kanye West, some Electronica

 

  • What’s in your Netflix queue? Been meaning to watch Boyhood, super excited for the new Jurassic park4

 

  • Last Book you read? Yes please! (Amy Poehler)

 

  • If you could be anywhere else in the world right now, where would you be? Santorini looks nice. Would like to also check out Kenya and Ethiopia

 

  • Words to Live by? Find Your Strong!

The Importance of an Effective Running Diet

Today’s blog post is brought to you by the lovely Deborah Sherlock from Proactive Nutrition.

Proactive Nutrition, Nutrition for Running, Running Nutrition Advice, Diet Advice for Runners, Running Diet, Foods for Runners, Food for Running,

Deborah is the founder of Proactive Nutrition, a nutrition consultation business based in Co. Sligo, Ireland, which provides expert advice on health and well-being.  Deborah holds an Honours Degree in Microbiology from NUI Galway and a Masters in Human Nutrition from the University of Ulster and is a registered member of the Association for Nutrition (afN).

Proactive Nutrition specialises in food intolerance testing, one to one consultations, sports & exercise nutrition, weight management, healthy eating plans and body composition analysis.

Deborah has kindly written below about the importance of an maintaining an effective running diet.

You can find more great advice and recipes from Proactive Nutrition on Facebook, Instagram and Twitter. Give them a click!

The Importance of an Effective Running Diet

Running, Nutrition, Proactive, Advice

Spring has sprung, and more and more people are now out running and training for upcoming spring/summer events. Did you know that everything you eat and drink has a direct impact on your sports performance and even enjoyment of the sport? As a runner, you have increased energy requirements. The number of calories you need to consume daily depends on the duration and intensity of your workouts. Typically you will burn about 100 calories for every mile you run depending on your size. To make sure you meet your increased energy requirements for running, it necessary to increase calorie intake, eat at the right time and balance extra nutrient intake with your current diet. Here I have compiled my best running nutrition advice and top tips on how to fuel you for your training regime.

 

  • Glucose after training to refuel glycogen stores

There is a 30 minute window post exercise that allows you to optimally refuel your glycogen stores. This means if you consume a meal within this window you will be refuelled for the next day. Scientific studies have shown that a meal with a ratio of 3:1 carbohydrate and protein is optimum. This ratio of carbohydrates to protein should be 3:1 or 4:1 (carbohydrates: protein). This combination of carbohydrates to protein helps the body re-synthesis muscle glycogen more efficiently than carbohydrates alone. Proper nutrition during the first 30 minute window immediately following exercise is your first step to having a better run tomorrow.

 

  • Proteins are important

Adequate protein intake is as important as carbohydrate intake. Protein is important to prevent muscle damage and strains and injury. Include lean red meats, chicken, turkey, eggs, nuts and legumes as your protein sources.

 

  • Eat complex carbohydrates

Concentrate on complex carbohydrates in your normal meals. This means swapping white refined carbohydrates for brown ones. Examples of these are whole grain pasta and bread, brown rice and bulgar wheat. Combine carbohydrates with a protein source like lean red meat, fish and pulses. These complex carbohydrates are low G.I and allow a slower release of sustainable energy to fuel your run.

 

  • Don’t neglect good fats

Many athletes assume fats are the enemy and eliminate or strip them back from their diets. This, however, couldn’t be more wrong. Fats are important to prevent inflammation in the body. We need fats for the synthesis of fat soluble vitamins A, C and E. Lack of fat can affect immunity and slow metabolism of carbohydrates allowing the body to store them as fat rather than allow them to be used to refuel glycogen stores. Include healthy omega fats in your diet such as oily fish. Examples of these are mackerel, herring salmon, fresh tuna, sardines and kippers. Also Omega 3s can be found in flax seeds, avocados and olives.

 

  • Eating healthy snacks will help training

You will find that once you begin training you will have increased energy requirement. With this increase in metabolism, it is important to fuel your appetite with healthy snacks. Include fruits, fruit smoothies, seeds, cereal bars, yoghurt and sandwiches.

 

  • Don’t drastically change diet and habits

It is very important that you stick to foods that you enjoy eating. Don’t drastically change your habits and diet for an event. Incorporate healthy eating and good practice into your training schedule. It is important on the day of the event that you follow similar habits to what you do on typical training days to avoid G.I disruption.

  • Fatigue

Fatigue can be a natural consequence of training or an over-committed lifestyle, however, nutritional reasons should not be underestimated.  Low-carbohydrate diets, inadequate iron intake, skipping meals, inadequate fluid replacement and poor food choices can all cause fatigue.  Runners should ensure that they make time to adopt healthy eating patterns and avoid cutting out entire food groups from their diet without appropriate substitutions.  Replacing fluid between training sessions is very important.

 

  • Timing of meals is very important

It’s not just what you eat that’s crucial; it is also when you eat that’s important. Eating too close to the run or leaving too long of a gap between meals without snacking will impair performance. Large meals should be eaten 2-3 hours before training. A carbohydrate-rich meal or glucose drink post run is very important to refuel glycogen stores.

As a runner, your nutrition requirements vary from a less active person. You need to eat more carbohydrates to refuel, more proteins to repair muscle damage and the correct balance of fats and more nutrients as a whole. Additionally, you need to consider when to consume your snacks and foods, so your fuel tanks don’t run low. Whatever your distance the food you eat will impact your exercise so try to make the right choices.

 

When Running Sucks…….

I’ve been running for quite some time now & while I love running most of the time…I have to admit that I have a Love/Hate relationship with it & sometimes running really sucks!

I’m in the middle of a pretty intense Master’s course at present & suffice to say I haven’t had the time or the energy to get out for runs as frequently as I used to. The days, when I have managed to drag myself out for a casual jog, have resulted in some royally crappy runs, where I’ve wanted to stop & walk home.

It got me thinking about running & the sometimes daily struggle, there is to get out & continue to push your body both mentally & physically from start to finish.

So, that being said…Here are the emotional stages of running from beginner to seasoned pro!

1. The Beginning: the burning lungs, the tired legs & what seems like the impossible road ahead…It feels like you’re never going to be able to get the hang of it….

andy-dwyer-running

2. Improvement: You slowly begin to improve, every day you are running a little further & it feels like you might actually be able to run without stopping some day soon.

Tina Fey

3. Race Day: Your first 5k/10k – this is what you’ve been working towards & the accomplishment feels great…..You’re flying, beating everybody….

Anchorman-Ron-Burgandy-Running-Pushes-Man

4. Nailed it!? You think you finally have this running thing nailed & then……Reality hits!

If you are anything like me and you continue to incorporate running into your weekly exercise routine, your runs will tend to go a little like this:

Week 1 – This is Awful!

giphygirls

Week 2 – I feel Great!

lady running

Week 3 – This is Awful!

giphy

Week 4 – I feel Great!

lady running

Week 5 – This sucks!

Everything-Hurts-and-Im-Dying-Parks-and-Recreation

To sum it up, whether you’re new to running or someone who runs regularly, we all have those days when something just feels *off* and running feels like the worst thing in the world.

But, I think the thing to always try to remember is that with the off days also come the great days, those days where you feel like you could run for miles……so persevere & keep going! You’ll always have more days where you’ll sayI feel better for going out & getting through it”  then the days you’ll say “That sucked, I’m never running again”

Plus…always keep in mind that Running should be somewhat enjoyable….if it’s not, you’re probably not doing it right!

Phoebe running, lets run

20 Questions with Lauren Fleshman

Next up answering 20 Questions is Lauren Fleshman!

Lauren is an American Pro Athlete with Oiselle. A competitor on the world stage, Lauren is a Two-time USA Outdoor 5,000m champion, a Three-time NCAA 5,000m Outdoor Champion and a 15-time NCAA All-American.

She is the also the co-founder of Picky Bars with her husband, fellow Standford alumni and pro triathlete Jesse Thomas and friend, fellow Oiselle athlete Steph Rothstein.

Plus to top it off, she’s also a Mum to boot.

Check out Lauren’s answers below!

Lauren Fleshman, Oiselle, Running,

 

  • Who was your inspiration in running growing up? Paula Radcliffe and Deena Kastor

 

  • Favourite Place to Run? Bend, OR on the Deschutes River Trail

 

  • What is your greatest achievement, running or otherwise? Building my family. In running, finishing 7th in the World in 2011 in the 5k.

 

  • Do you have any pre-race superstitions? My whole race day is scheduled to a tee, and I’m not a scheduled person!

 

  • What’s the one piece of advice you would give to a novice runner? More isn’t always better.

 

  • How long have you been running? 20 years.

 

  • Best running memory? Mall of college with my Stanford teammates.

 

  • Favourite/Least Favourite distance? Favorite 5k. Least favorite 800.

 

  • What shoes do you run in? I run in lots of different shoes. Neutral fairly light weight trainers.

 

  • What’s your next aim? Reach a world standard in the 5k.

 

  • Favourite time of the day to run? 10am

 

  • Favourite/ Least Favourite thing about been a runner? Favourite is the release. Least favourite is an injury.

 

  • If you weren’t a runner, what would you be doing? Writing young adult fiction books.

 

 

 

  • What’s playing on your iPod before a race? Alt-J

 

  • What’s in your Netflix queue? Kill Bill

 

  • Last Book you read? Wool Omnibus

 

  • If you could be anywhere else in the world right now, where would you be? Swiss Alps with Jesse

 

  • Words to Live by? When you realise failing doesn’t make you a failure, you give yourself permission to try all sorts of things.

 

 

 

Links I Love

Running, Karlie Kloss Fitness, The Guardian Blog, Running News, Running Stories, Running Blog, Marathon Training, Marathon Tips, Doping, Hairstyles for Workouts

This week: The world’s most expensive marathons, model Karlie Kloss on why she used to hate running, is too little or too much running bad for your health, the 95-year-old world record holder and more……..Click Below!

1. Want to run a marathon? Here are the world’s most expensive! (The Guardian)

2. Model Karlie Kloss – On why she used to hate running (RunnersWorld)

3. Not enough running – and too much running – is bad for your health!  (Irish Times)

4. Will you still be running at this age? 95-year-old Charles Eugster sets new 200 Indoor Record (Youtube)

5. Brilliant Marathon Running Tips for Women (The Telegraph)

6. Should you be pulled from a race for running too slow? (The Guardian)

7. World marathon majors to increase drug testing. (RunnersWorld)

8. The best hairstyle for your workout. (Popsugar)