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Ask “Crazy Legs” — Speed, Protein & Carbs, and Early Runs

in the category: Fitness

In this installment of Ask "Crazy Legs", Paul answers questions about gaining speed, protein ingestion during exercise and waking up for early runs.

Paul "Crazy Legs" Stofko answers your running and training questions. Paul's a Certified Personal Trainer, Certified Running Coach and marathon/ultrarunner with degrees in Exercise Science and Nutrition. Check out our interview with Paul for background and contact information.

If you have a running or training question question for "Crazy Legs", email .(JavaScript must be enabled to view this email address).

Q #1: The Need for Speed

Hi "Crazy Legs," ;-)
I'd like to know how I can become a faster runner? That is, without hiring a running coach, & an entire entourage of staff. ;-)
My current pace goal is to (eventually!) run a 5K in 27:54 (or a 9-minute/mile pace). My fastest non-race pace for the 5K distance currently 10:10 min/mi.
Thanks in advance for any advice you can offer!
Sincerely,
Cyberpenguin

Cyberpenguin,
You need to incorporate some type of speedwork into your current running program. One day a week is all you need as long as it is intense and short in duration. See example below:

• 5-10 Minute Warm-Up
• 1 Minute Hard/1 Minute Easy
• 2 Minutes Hard/2 Minutes Easy
• 3 Minutes Hard/3 Minutes Easy
• 4 Minutes Hard/4 Minutes Easy
• Repeat Cycle 1-4 2 Times
• Cool-Down 5 Minutes

(PSSSSST! Peep out the 5 Speedwork Drills Paul offered a little while back—good stuff. —Editor)

Q #2: Mid-Exercise Carbs and Protein

Hey Crazy Legs!
We’ve all heard the advice to replenish our lost kilocalories (post runs) with a ratio of either 3:1 or 4:1 CHO:PRO, but I’m sure you’ve also read the studies that recommend replenishing with this ratio DURING endurance exercise, as it increases exercise efficiency AND post-exercise recovery.
What are your opinions about this?
Thanks,
Your NWI Friend and fellow Trainer :)
Connie Karras

Connie,
Here is some research on the subject:

• Some studies have suggested that consuming protein with CHO (carbohydrates) during exercise improves endurance performance while other studies have reported no benefits. Additional research will resolve this debate, but it should be remembered that there is no established mechanism by which protein intake during exercise should improve performance.
• Recent evidence indicates that when CHO is consumed in sufficient amounts during exercise, adding protein provides no performance benefit and does not enhance muscle glycogen synthesis following exercise.
• Consuming a small amount (10-20 grams) of high-quality protein after exercise promotes muscle protein synthesis compared to CHO alone and may enhance the body’s response to long-term training

Q #3: *YAAAAAAAAWN!*

Any advice on getting up early in the AM for 5 mile runs?
Sent to GoRun by TMResearch

Well, getting to bed early the night before is a good start. I run sometimes at 4:00 am and it is a bear to get going. I tell myself once I’m out on the road I will feel better.

Make sure you have everything you need ready when you wake up so there are no excuses. Remind yourself how good you will feel after the run is completed.

What About You?

Have a question for "Crazy Legs"? .(JavaScript must be enabled to view this email address) your running and training questions—we'll answer them in Ask "Crazy Legs". Paul's a running and fitness expert with great insight. Email .(JavaScript must be enabled to view this email address) and get some answers!

Consult with a physician and/or fitness expert before beginning or altering your training program or diet. Please review the Terms of Service for more information.

Photo courtesy of Leni Rachael and laffy4k at Flickr

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