University School of Jackson

USJ Cross Country General Nutrition Guidelines

TOP 20 FOODS ALL RUNNERS SHOULD EAT

1. Almonds
2. Eggs
3. Sweet Potatoes
4. Whole Grain Cereal with Protein
5. Oranges
6. Canned Black Beans
7. Mixed Salad Greens
8. Salmon
9. Whole Grain Bread
10. Frozen Stir Fry Vegetables
11. Whole Grain Pasta
12. Chicken
13. Frozen Mixed Berries (Especially Blue Berries)
14. Dark Chocolate
15. Low Fat Yogurt
16. Broccoli
17. Cantaloupe
18. Bananas
19. Oatmeal
20. Chocolate Milk (only 1 cup a day)

TOP 10 FOODS TO AVOID

1. Diet Soda - It contains aspartame, now called AminoSweet. According to research by Lynne Melcombe, author of Health Hazards of White Sugar, aspartame is linked to the following health conditions: anxiety attacks; binge-eating and sugar cravings; birth defects; blindness; brain tumors; chest pain; depression; dizziness; epilepsy; fatigue; headaches and migraines; hearing loss; heart palpitations; hyperactivity; insomnia; joint pain; learning disabilities; muscle cramps; reproductive problems; and even death.

2. Soda - According to research reported by Dr. Joseph Mercola, “One can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites.” But, soda is also extremely acidic. It takes over 30 cups of pH-balanced water to neutralize the acidity of one cola. This acid residue can be extremely hard on the kidneys since they have to filter it. Additionally, the bones act as mineral reservoirs. Alkaline minerals like calcium are dumped into the blood to help neutralize acidity, which can weaken the bones over time.

3. Doughnuts - Most doughnuts are 35 to 40 percent trans fats. Trans fats are linked to heart- and brain-diseases as well as cancer. The average doughnut also contains about 300 calories.

4. French Fries - Not only do French fries typically contain trans fats that have been linked to a long list of diseases, they contain one of the most potent carcinogenic substances in food - acrylamide. Acrylamide is formed when white potatoes are heated at high temperatures. And, researchers are discovering that inflammation is a factor in many serious health conditions, including: heart disease, cancer, and arthritis.

5. Potato Chips - Potato chips offer all the health benefits (none) of French fries, but according to Health Canada, potato chips typically contain the highest levels of acrylamide, which is a carcinogen.

6. Bacon - According to research in the journal, Circulation, daily consumption of processed meats like bacon can increase the risk of heart disease by 42 percent and diabetes by 19 percent. A study at the University of Columbia found that eating bacon 14 times a month was linked to damaged lung function and an increased risk of lung disease.

7. Hot Dogs - A study at the University of Hawaii found that consumption of hot dogs and other processed meats increased risk of pancreatic cancer by 67 percent. One of the ingredients found in both bacon and hot dogs is sodium nitrite. This carcinogen has been linked to leukemia in children and brain tumors in infants.

8. Pizza - While not all pizza is bad, most of the commercially available and frozen pizza on the market is full of artificial dough conditioners and preservatives. It is made from white flour that has been bleached and reacts in your body just like sugar, causing weight gain and blood sugar imbalances.

9. Corn and Tortilla Chips - Since the advent of genetically-modified foods, most corn we eat is a health-damaging frankenfood. Corn causes rapid blood sugar fluctuations, which you may notice as mood-swings, weight gain, or irritability, among other symptoms.

10. Ice Cream - Sorry, I know just about everyone loves ice cream, but today’s ice cream is not only full of sugar, most of it is also loaded with trans fats, artificial colors and flavors, many of which are known neurotoxins (brain- and nervous-system damaging chemicals).
 

RUNNERS RULES TO EAT BY

1. Quality: Pay attention to the types of foods you eat. For fruits and vegetables, the most nutrient-packed are usually the most brightly colored. Think dark greens and bright oranges, yellows, and reds. For grains, the less processed the better. Choose fat-free and low-fat dairy products. For meats, choose leaner cuts and smaller servings. And stock your cupboards with plenty of high-quality, nutrient-packed beans, nuts, and soy products.

2. Variety: Try not to settle on the same foods over and over. Your repertoire of vegetables, for example, should not include the same four or five types every day. Branch out. For grains, move beyond wheat and rice to quinoa, barley, and millet. Try new fruits such as papaya, mango, kiwi, star fruit, or blood oranges.

3. Frequency: As a runner, you need more food than the average sedentary person, so you should eat lighter meals every 3 to 4 hours. Each meal contains snacks to help you maintain steady energy levels throughout the day.

4. Hydration: Always drink at least 70 ounces of water per day. Avoid soft drinks and sugary drinks.

5. Adventure: Making a change takes effort, but it's worth it. When you start a new eating plan, you'll experience different flavors and textures. Eating becomes more than something you do to pass the time or quiet a rumbling stomach. It becomes an adventure. So go ahead and experiment. Cook new recipes. Eat unfamiliar foods.

 

USJ Cross Country 10 Day Off-season Training Cycle and Nutrition Guidelines

Training Paces Associated with Current Race Ability
Use this chart with the training program below it. For example, if you can currently race a 5k in 18:45 you should use the 19:00 paces for long run, easy run, and repetition pace.  If you can currently race a 5k in 18:15 use the 18:00 minute paces. In other words, use whichever current 5k race ability you are closest to.

Current 5k Race Ability Long Run Pace (L) Easy Run Pace (E) Repetition Pace (R)
17:00 7:45 per mile 7:20 per mile 37 secs per 200 meters
18:00 8:05 per mile 7:40 per mile 39 secs per 200 meters
19:00 8:20 per mile 7:56 per mile 41 secs per 200 meters
20:00 8:50 per mile 8:16 per mile 44 secs per 200 meters
21:00 9:00 per mile 8:34 per mile 46 secs per 200 meters
22:00 9:20 per mile 8:55 per mile 48 secs per 200 meters
23:00 9:40 per mile 9:15 per mile 50 secs per 200 meters
24:00 9:55 per mile 9:30 per mile 52 secs per 200 meters
25:00 10:10 per mile 9:50 per mile 54 secs per 200 meters
26:00 10:25 per mile 10:05 per mile 56 secs per 200 meters

 

10 Day Training Cycle

Run on grass as much as possible. Long runs and hill runs are the backbone to the program. Consistency will bring success and enjoyment to your running.

Day 1 30 minute run at E pace, 50 push-ups, 50 leg lifts, 50 standing squats.
Day 2 30 minute run at E pace, 6 x 20 second strides at R pace, jump rope fast for 2 minutes, 100 sit ups, 50 leg lifts, 30 lunges on each leg
Day 3 2 miles at E pace, 6 x 1 minute up-hill run at R pace w/ 3 minute jogs for recovery +3 x 30 second up-hill runs at R pace with 2 minute jogs for recovery, 1 mile at E pace
Day 4 REST DAY or run as you feel but not more than 30 minutes at E pace
Day 5 40 minute run at L pace, 50 push-ups, 50 leg lifts
Day 6 30 minute run at E pace, 6 x 20 second strides at R pace, Jump Rope fast for 2 minutes, 100 sit ups, 50 leg lifts
Day 7 2 miles at E pace, 6 x 1 minute up-hill run at R pace w/ 3 minute jogs for recovery +3 x 30 second up-hill runs at R pace with 2 minute jogs for recovery, 1 mile at E pace
Day 8 REST DAY or run as you feel but not more than 30 minutes at E pace
Day 9 50 minute run at L pace
Day 10 REST DAY or run as you feel but not more than 30 minutes at E pace

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