Above all, it is important to be aware of your condition every day / Track and field Middle and long distance Part 1 [Amino Acid Sports Nutrition Science Lab Special Discussion]

[Interview]
Strength and conditioning coach Takahiro Aikawa
Certified sports nutritionist Nanako Nakayama

Keep an eye on changes in your daily measurements, such as weight and body fat percentage

-- In long-distance track and field, it is important to practice every day without getting injured. For example, if you are a high school girl who is 158 cm tall and weighs 45 kg, what should you be aware of in your daily life to ensure that you are in good condition every day for practice and training?

Aikawa:Above all, it's important to be aware of your condition every day. Many middle- and long-distance runners keep training diaries. In addition to recording your training, it's important to keep an eye on changes in your daily measurements such as weight, body fat percentage, and resting heart rate, understand your fatigue level, and check your condition. Even if there is something wrong with the numbers and you are tired, there are cases where you are unable to communicate this to your manager or coach, and adjustments fail. I think the ability to accurately communicate your condition is also an important element.

-- In mid- to long-distance running, where training puts a lot of strain on the body, it's important to prevent injuries. Are there any points you should be mindful of, such as getting the correct form?

Aikawa:Blindly focusing on your form can be counterproductive, and being too conscious of it can make you more susceptible to injury. If you think "something is wrong here," don't focus too much on trying to improve it during your running practice, but think about ways to improve your form through training outside of running.

Thick-soled shoes are popular these days, but research has shown that running in them all the time leads to muscle weakness. Male athletes have high muscle strength and athletic ability, so they can move the same way with thick or thin soles. On the other hand, female athletes tend to have weaker muscles, so they may not be able to move the same way with thin soles. In that case, training to maintain muscle strength is more important than correcting your form.

--Nutrition is especially important for students and young athletes. Long-distance runners need to take in more energy, so what nutrients are essential in their daily meals?

Nakayama:In a word, it all comes down to a "balanced diet." I want you to check at every meal whether you are getting all five nutrients. First, are there carbohydrates as a staple? Second, are there fish or meat to get protein? Third, are there small bowls of vegetables, seaweed, and mushrooms? The rest are fruits and dairy products. If three meals are not enough, include supplementary meals. It will make a big difference if you live your daily life while being conscious of not missing out on the necessary nutrients.

--When should you replenish your nutrients? Before practice, during practice, and after practice?

Nakayama:Before practice, I tell my players to have a snack if it's too late after their third meal. The time of intake is customized to each player's schedule and digestive speed, because if they eat right before practice, they may not be able to digest it in time and get a stomach ache, which can interfere with their practice. Some players only drink water during practice, but since minerals are excreted through sweat, I want them to replenish minerals along with water. After practice, it's ideal to replenish energy as soon as possible. Especially after high-intensity practice, muscles are broken down. Therefore, I want players to drink drinks or jelly with amino acids immediately after practice to replenish carbohydrates and proteins.

The content of meals changes depending on the length of time each athlete wants to continue their competitive career.

-- Improving endurance is an essential theme in long-distance competitions. Please tell us if there is any training that you actually recommend.

Aikawa:Even if you just run to improve your cardiopulmonary function, the same parts of your body will be stressed. It's a good idea to incorporate swimming or biking, which don't show any difference in athletic ability. Many middle- to long-distance runners do bodyweight training such as crunches and planks, but while this increases muscular endurance, it tends to lack maximum strength and absolute strength. I think it would be more effective to do weight training with a shaft once or twice a week. Training to increase maximum output is important, as it increases the power of the entire body and allows you to produce high strength even over long distances.

--As a concept specific to long-distance runners, I've heard the opinion that "it's better to be lighter." Is that actually true?

Aikawa:I think a certain degree of lightness is necessary. Carrying lighter things requires less energy. It's not enough just to be light, it's important to make sure it matches your muscle strength. I want each athlete to measure their body composition and find the appropriate weight and body fat for them.

--When you are doing high-intensity training at a training camp or the like, are there any menu items you try to consciously increase or nutrients you want to incorporate?

Nakayama:It can be difficult to get enough nutrients just from the food at the training camp, so it's good to be able to adjust it yourself. For example, even if you usually eat 250g of rice, if it is served in a small bowl at the training camp, you may feel like you are eating less than usual and may not have enough energy. Sometimes there is only curry rice and salad and no meat, so carry a protein powder with you so that you can get protein no matter what meal you eat. If you don't have enough calcium, go to a nearby convenience store to buy a yogurt drink, and take into consideration that you are doing high-intensity training, so you want to be careful not to become deficient in nutrients or energy.

-- I think that female athletes often have concerns that they don't want to eat because they don't want to get fat or because it will slow them down. If you have any opinions on this point, please let us know. Also, how do you approach such athletes?

Nakayama:When considering the content of meals, I would like each athlete to also think about "how long they want to continue their competitive career." For example, let's say they lose weight excessively in order to slim down their bodies for a relay race. I have seen many athletes who have achieved good results in their student days, but then join a professional team and get injured, shortening their competitive career. Do you want to prioritize the present even if it interferes with your competitive career later on? Your goals will change depending on whether you want to face the sport in the long term and take care of your body. I would like the athletes to have the latter goal if possible, so I try to convince them over a long period of time so that they can find the appropriate amount of food.

--Strong athletes eat well.

Nakayama:That's right. You're consuming the food you eat as energy and are able to train to build a strong body as an athlete. If you don't eat, the quality of your training will decline, so I want you to eat well for that reason too.

Some players think that "if I eat, I'll get fat" or "if I eat, my coach will get angry at me," but I would like them to not see eating in a negative way, but to change their mindset to eating to "get stronger" and "build their body."

In the first part, we introduced the mindset, training methods, and nutritional key points for middle and long distance runners.
In the second part, we will suggest exemplary meal menus that cover conditioning and eating habits before and after a match, as well as the energy and nutrients needed each day.

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Strength and conditioning coach Takahiro Aikawa

Hiroshima Bunka Gakuen University Faculty of Human Health Sciences Associate Professor
CSCS, NSCA-CPT, JSPO-AT

For many years, she has been in charge of the care and conditioning of female long-distance runners at the Hiroshima Prefectural Sera High School Track and Field Club (two-time winner of the National High School Ekiden Championship) and the Daiso Women's Ekiden Club. She also works as a trainer for visually impaired athletes in the medical department of the Japan Blind Football Association and at A-pfeile Hiroshima BFC, of ​​which she is the representative, while conducting research on the physical fitness and training of female athletes and para-athletes at Hiroshima Bunka Gakuen University, where she is a member.

Certified sports nutritionist Nanako Nakayama

Certified sports nutritionist, registered dietitian

Conducted research on female athletes at Ritsumeikan University Graduate School. Joined a catering company and was involved in planning and managing a sports nutrition business before going independent. Currently works as an exclusive dietitian for the Soka University Ekiden Club, providing support to athletes. Places great importance on providing personal support to each and every athlete.