SBURCS Runners' Guide

Practice Schedule 

Practices are twice a day for the fall semester because we are competing. Morning practices are usually inside the Richter Center at 6:30 a.m. and include weight training, track exercises and drills. We run outside at 4 p.m. every day. On Saturdays, we meet at 3 p.m. for our "long runs." All practices meet at the Richter Center. 

Meetings

Captains will notify members and advisors about when a meeting will take place. Meetings will vary, but typically there will be two meetings per month, depending on what season were in. The date, time, and location of the meeting will be emailed to all members once it has been officially set.

Routes

St. Bona - A.R.T.

2.489 mi = 4.005 km

4 Miler

4 mi = 6.4 km

Allegheny River Valley Trail

5.556 mi = 8.941 km

View the trail 

Straight Stretch

6.15 mi = 9.91 km

Back Road Run

7.774 mi = 12.511 km

River Road - 417 Run

10 mi = 16.094 km

The Long Haul Run

12.503 mi - 20.121 km

Health & Nutrition

As a runner, your diet is important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affect how runners feel, work and think.

A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:
 

Carbohydrates: 

• Carbohydrates should make up about 30-40% of your total calorie intake
• Carbs are the best source of energy for athletes
• Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources 

• Protein is used for some energy and to repair tissue damaged during training
• Protein should make up about 20-30% of your daily intake
• Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.

• Try to make sure that no more than 20-30% of your total diet comes from fats
• Stick to foods low in saturated fats and cholesterol
• Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain disease

***Runners don't get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there's no strong evidence that taking supplements improves either health or athletic performance.
 

Minerals

• A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures
• Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs.
• Your goal should be 1,000 to 1,300 mg of calcium per day.

• You need this nutrient to deliver oxygen to your cells.
• With an iron-poor diet, you'll feel weak and fatigued, especially when you run
• Men should aim for 8 mg of iron a day, and women need 18 mg
• Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops

• Small amounts of sodium and other electrolytes are lost through sweat during exercise
• Try drinking a sports drink or eating some pretzels after exercising
• If you're running longer than 90 minutes, then you should need to replace some of the electrolytes you're losing through sweat by drinking sports drinks or taking in salt during your runs

http://www.therunnersguide.com/dietandnutrition/