Run, Baby, Run

What follows is excerpted from Dr. Madelyn Fernstrom's book, The Runner's Diet: The Ultimate Eating Plan That will Make Every Runner (and Walker) Leaner, Faster & Fitter.

Your Personal Running Profile:

By identifying your running profile, you'll be better able to choose the program that will keep you on track over the long haul. Remember, any change in your exercise pattern needs to be cleared with your doctor or health professional. You need to have the confidence that you are physically prepared - to match your mental preparation and focus. For the following choices, choose the one profile closest to your present lifestyle - not your anticipated lifestyle. (Don't worry; you'll likely switch to another profile within a few months.) This selection will help you balance the eating and exercise changes you need to both lose weight and successfully sustain the loss.

Profile 1: Active Runner and Fit

• I consider myself a runner.
• I run at least 3 days a week.
• I take my running seriously and want to improve my performance.
• I want to maintain my present weight.
• I will always make time to run/walk. This is a high priority for me.

Your action plan:

• Maintain your present walk/run pattern and eating pattern.
• If your weight fluctuates more than 3 pounds, pay attention.
• Produce a 100-calorie deficit each day from your present lifestyle. Reduce your food intake by 100 calories or add 1 mile to your walk/run.
• Weigh yourself once a week.

Profile 2: Active, But Inconsistent

• I am active and can run/walk about 2 miles but do not do so consistently.
• I do not really consider myself a runner.
• I want to lose weight.
• I would like to make my exercise time more efficient.
• I have limited time but am willing to make the effort.

Your action plan:

• View yourself as a runner; you are one. Distance doesn't make the runner; interest does.
• Select a base distance of at least 2 miles 3 days a week.
• Focus on increasing intensity for these 2 miles using the rate of perceived exertion (RPE) scale (see below).
• Cut out 300 to 500 calories a day in eating.
• Weigh yourself once a week.

Profile 3: Willing Walker and Runner

• I am not a runner right now but would like to be one.
• I don't know if I can run, but I can walk.
• I am willing to devote 30 to 60 minutes at least 3 days a week.
• I am always struggling with my weight.
• I've never been willing or able to focus on regular exercise.
• I want to lose weight.

Your action plan:

• Using the RPE scale, determine how far (mileage) you can walk in 60 minutes.
• Agree to exercise no fewer than 3 days a week.
• Add some short bouts of jogging, as comfortable (use the RPE scale).
• Cut out 300 to 500 calories a day in eating.
• Weigh yourself once a week.

Profile 4: Former Runner

• I used to run but have not for at least a year.
• I enjoy running but have limited time.
• My weight was never a problem until now.
• I had a much easier time keeping weight off when I ran/walked regularly.
• I want to get back into my running in a realistic way.

Your action plan:

• Forget the distance you used to cover and recall the pleasures of running.
• Start out with a modest walk/run of no less than 30 minutes, three times weekly.
• Pay attention to your food intake, and cut out 300 to 500 calories a day with more than 5 pounds to lose, and 100 to 200 calories a day with less than 5 pounds to lose.
• Adapt your eating habits to match your new activity; avoid comparisons with how you "used to do when running."
• Accept that a consistent walk/run will make the effort easier.

The RPE Scale

What The Numbers Mean

Although the RPE scale is a more intuitive and "easier" intensity gauge than heart-rate measurement, it can be difficult for those just beginning an exercise program. Some reference points may help.

7=walking to the mailbox. The activity is not strenuous at all.

19=walking up a steep hill or running from a mean dog. The activity is too intense. You feel that you are going to pass out or cannot continue on.

The most important thing to remember about the RPE scale is that there are no "right" answers. Some days you may be able to run faster or set an exercise machine to a higher intensity level. What's important is that you listen to your body signals and adjust the exercise intensity accordingly. And always stop exercising if you feel light-headed or dizzy. Get a drink of water and rest for a while.

The RPE Scale

6   No exertion at all
7
8   Extremely light
9
10  Very light
11  Light
12
13  Somewhat hard
14
15  Hard (heavy)
16
17  Very hard
18
19  Extremely hard
20  Maximal exertion

The numeric range for the RPE scale.

Best-Choice Snacks (Around 100 Calories)

Some pre- or post-run/walk snacks:

• 1 mini pita bread + 2 tablespoons hummus
• 1 5-inch tortilla + 1 teaspoon peanut butter
• 1/2 English muffin + 1 teaspoon peanut butter + 1 teaspoon low-sugar jelly
• 1 Slice Country Hearth Light 100% whole-wheat bread+1 Laughing Cow light spread able cheese wedge
• 8 Triscuit Think Crisps + 1 mini Bon Bel light cheese wedge
• 1 mini bag single-serve light popcorn
• 1 mini bag single-serve light kettle corn
• 1/2 cup Kashi Good Friends + 1/2 cup fat-free milk
• 1 board 100% whole wheat matzo coated with 1 Can't Believe It's Not Butter spray and 1 teaspoon jelly
• 10 sourdough pretzel nuggets
• 1 medium fruit (tennis-bal size) + 1 light cheese stick
• 1 Pria protein bar (regular, not low-carb)

Some fun snacks (treats - not for exercise preparation or recovery; limit to 150 calories per day or less):

• 1 ounce baked chips or light chips + salsa (120 calories)
• 1 Tootsie Roll Pop (60 calories)
• Jell-O Sugar Free pudding (60 calories)
• Nabisco 100 Calorie Packs - all varieties (Chips Ahoy!, Oreo, Wheat Thins, Cheese Nips) (100 calories)
• 1 fun-size candy bar (90 calories)
• Sugar-free Creamsicle (25 calories) or Fudgsicle (40 calories)
• 1/2 cup sugar-free, low-fat ice cream (100 calories)
• Nestle fat-free hot chocolate mix (25 calories)

Some "Free" snacks (select anytime you need a little something...)

• Sugar-free gelatin
• Sugar-free ice pop
• Diet soda (no calories)
• Diet iced tea
• Coffee (think decaf)
• Tea (think herbal)
• No-calorie sweeteners: Splenda, Equal, Sweet'n Low, acesulfame K
• "Diet" juice drinks: 10-20 calories per 8 ounces
• Dill pickles
• All low-starch vegetables
• Sugar-free mints
• Sugar-free gum