CNS Madelyn H. Ferstrom PhD - Runners World Runners Diet: The Ultimate Eating Plan That Will Make Every Runner

Notice

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book. Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

2005 by Madelyn Fernstrom

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

Runners World is a registered trademark of Rodale Inc.

Book design by Anthony Serge

Front cover photography Steve Thornton/CORBIS

Library of Congress Cataloging-in-Publication Data

Fernstrom, Madelyn H.

Runners world the runners diet : the ultimate eating plan that will make every runner (and walker) leaner, faster, and fitter / Madelyn H. Fernstrom.

p. cm.

Includes index.

ISBN-13 9781594862052 paperback

eISBN-13 9781609614874

ISBN-10 1594862052 paperback

ISBN-13 9781594864582 hardcover

ISBN-10 1594864586 hardcover

1. Runners (Sports)Nutrition. 2. AthletesNutrition. I. Title.

TX361.R86F47 2005

613.2'024'79642dc22 2005006342

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DEDICATION

To John, Aaron, and Lauren

Why recreational runners need a plan to marry their exercise and their eatingand how they can turn that program into a successful one

Assessing your eating habits and activity patterns will help get you out of the starting blocks

You can make your success a reality by making your goals realistic

The biological basis of weight lossand why traditional nutritional principles dont always work for runners

Why this six-step plan works for runners (and walkers)

Identify the problem in your running/walking programand figure out how to fix it

Analyzing a runners fluid intakeand how to determine the balance between salt, water, and other components

When it comes to nutritional supplements, less is always more

The final push you need to follow the Runners Diet for life

My most heartfelt thanks to Jeremy Katz at Rodale for his support and his belief that I have a book in me the very first time we met. Special thanks to Ted Spiker, whose exceptional journalistic and editorial skills were of great help in making this book most reader friendly. I am indebted to Heidi Rodale, always a willing ear (Heidi, do you have a minute?), who provided many good suggestions and overall support.

My husband, John Fernstrom, PhD, was invaluable as a scientific resource. Perhaps more importantly, his quiet persistence and encouragement allowed me to again rediscover the joy of running. I am deeply grateful for his patience, total support, and tireless rereading of chapters with good humor.

My children, Aaron and Lauren, provided not only encouragement and support but many practical and clever suggestions.

A final note of appreciation to all of my patients, who continue to inspire me with their efforts and commitment to a healthy lifestyle.

Why recreational runners need a plan to marry their exercise and their eatingand how they can turn that program into a successful one

Jennifer never had a weight problem when she was a high school cross-country runner. While in college, she maintained her running (to the tune of 4 miles a day, five times a week). More importantly, she maintained her weight, even though she ate whatever she wanted (while her friends struggled with extra pounds).

After college, Jennifers free time quickly slipped away when she took a job with a major advertising firm. She had to stop running, and now that she wasnt walking to class with a heavy backpack, her activity dropped to desk-potato level. In her first 2 years out of college, Jennifer gained 25 pounds.

It just crept up, until I couldnt fit into most of my clothes, Jennifer told me. Left with only one pair of black elastic-waist pants and two loose dresses that fit, she decided to do something about it. She opted against buying larger clothesand opted for making a change in herself.

When Jennifer came to see me at the Weight Management Center at the University of Pittsburgh Medical Center, I knew she had a wonderful chance of succeeding. Though she called herself a failurewhich she wasntJennifer was honest about her weight gain, recognized the problem, agreed that she wanted to change, was willing to work hard, and sought advice about how to get back on track. All of those qualities made her the perfect candidate to succeed on a program that would become the foundation for the Runners Diet.

Jennifer is like a lot of the hundreds of patients I see every year as founder and director of the Weight Management Center. Used to being fit and not having to worry much about her weight or what she ate, Jennifer may be a lot like yousomeone whos gradually watched the numbers on the scale increase while trying to deal with the stresses of a job, of a family, of living life. I see the sameor similarproblems time after time, and while I enjoy helping all the individuals I work with, I decided there was an even better way to reach all those people who had always been runners but had watched their weight steadily increase. The idea for the Runners Diet came to me after many years of meeting people in the clinic who had stopped running. They stopped not only because their extra weight took the fun out of running but also because the weight gain literally caused a steep decline in miles run because of things like joint pain and overall discomfort. As one patient told me, I got tired of having my thighs applaud when I ran.

All of these people I worked with had similar questions:

What do I do?

How do I eat?

How can I run like I used to?

The answers arent so simple. If they were, then everyone would be thin. And thats why I think theres a great need for The Runners Dieta book that not only helps runners and walkers develop a lifelong eating and exercise plan but also helps runners and walkers address common questions and myths about nutritional requirements for runners.

It seems almost impossible that runners could become overweight or obese. All that running, all those calories burned along city streets and down park pathshow is weight gain possible? But the truth is that runners arent always ultrathin people on the verge of nutritional deficiency, and thats why many runners are honestly perplexed about why they gain weight. Because we see elite runners and read about their habits (carbo-loading, hydrating, and squirting gooey gels in their mouths), we assume that as recreational runners, we should do the same. But the fact is were not elite runners. Were average people who use running, walking, or a combination of the two to manage our weight, gain energy, and try to lead healthy lives. I know exactly where youve beenand where you want to go.