When it comes to running, most people either love it or hate it. Runners will tell you, the first 10 minutes can be brutal. You’re huffing and puffing away wondering why you started in the first place. But as you begin to gain momentum, the challenge to keep going sets in. When you reach your goal (or time), you’re overcome with a sense of fulfillment that lingers for a while. Some might call it a “Runners High”, that euphoric feeling invoked by running, but it could all come down to the power of the mind.

Whether you’re training for a MARATHON or just logging personal miles, the most important aspect of starting any run is setting your mind to it. Building mental stamina is essential to keeping the body going because your body will quit a lot faster than your mind will. This will probably be the toughest part of your training but remember that YOU are in control. One way to help keep you going-the-distance is by playing mind games. Give yourself goals like “running to the fire hydrant” or if you’re on a treadmill, “to the end of a song”. Sometimes when you’re past a certain point, your desire to stop will have passed. Whatever it takes, find that inner strength and keep your mind focused.

MARATHON TRAINING
Training for a marathon can be intense. Less than 1% of people in the world can actually say they have completed a marathon. Before you begin training for one, you should be able to run for at least 30 minutes without stopping. Distance is not so important when you first start out; it’s really about getting your body used to it. Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimize the chance of an injury. Tapering in the final weeks before the marathon will help your body recover from marathon training and be strong for your big day. You will also want to carbo-load the week leading up to the race. Given the atmosphere at most marathons, you will likely feel full of adrenaline after leaving the starting line. Remember though, marathons are about endurance and pace is critical. Maintain pace to save everything you have left for your big finish!

TRAINING TIPS
• Never neglect the importance of hydration during marathon training. While running, you should consume 6-8 oz. of water with electrolytes every 20 minutes. Always drink during the two hours leading up to a run and the two hours following the run as these are your most critical times for fluid consumption.

• Wearing the wrong running shoes can cause serious injuries. It's best to go to a running-specialty store where experts can evaluate your foot’s arch, pronation and running style, and make recommendations especially tailored for you and your feet. You don't need to buy the most expensive pair of sneakers in the store, but investing in a good pair is a smart idea that will help prevent injuries and increase your overall comfort level.

• Once you warm up, your extra body heat will make it feel about 15 to 20 degrees warmer, so it’s best to wear synthetic-blend clothing instead of cotton when you start a run. Cotton tends to hold your sweat and doesn't dry quickly, often leading to chafing and other skin rashes. Synthetic fabrics such as Under Armour, wick moisture away from your skin so cooling evaporation can occur. Although the technical-fabric running clothes may cost a little more, you'll appreciate the comfort when you really start to sweat. Same goes for your feet. Your feet will most likely be sweating a lot and wearing 100% cotton socks will only keep them wet and cause blisters. Look for synthetic blends like those made from polyester or acrylic, to keep you feeling cool and dry.

• Women should always wear a good supportive sports bra, one that fits properly and isn’t too stretched out. Most sports bras need to be replaced after 72 washes, when the elasticity is lost, or if your weight changes significantly.

• A good pair of running sunglasses help protect your eyes from the sun's damaging rays and also helps prevent headaches that come from squinting.

• If you don't already own a running watch, it's a good idea to pick one up. You'll be able to easily record the duration of your runs, helping you to set goals and monitor your improvements as you train.

• You should breathe in and out through your mouth when you're running. Your muscles need oxygen to keep moving and your nose simply can't deliver enough. Deep belly breathing allows you to take in more air, which can also help prevent side stitches.

Shaping your Supplementation
Supplements to Help Maximize Your Run

Runners focus so much on consuming carbs that they often overlook their protein needs. Protein is used for energy and to repair tissue damaged during training and therefore should make up a high percentage of your daily intake. MET-Rx offers a number of convenient protein sources. We recommend MET-Rx RTD 51 - the powerhouse of protein shakes. Each nutritionally advanced, ready-to-drink shake is packed to the max with 51 grams of METAMYOSYN® protein that helps support lean muscle mass and strength.* It’s low in fat and offers a natural source of valuable amino acids. Get shakin’ with your choice of delicious Frosty Chocolate, Creamy Vanilla flavors, Mocha Blast, Peanut Butter and Cookies & Crème.

For a Pre-Workout Focus and Intensity Booster*, try MET-Rx XTREME Amped Up Energy. It’s designed to amp up both mental and physical energy levels immediately before training.*

Post-workouts should include taking in key ingredients that help your muscles recover and repair after a long training session. If you were to pick a single amino acid as part of your recuperation, MET-Rx Hardcore L-Glutamine is the best choice. It not only supports your recovery after a hard workout, but it helps support immune health.* It’s available in both powder and capsule form.

Another great recovery supplement is BCAA’s. Branched Chain Amino Acids are especially important during hard training because they comprise a large percentage of the amino acid composition of muscle. Not only do they make up a large amount of muscle, they are the only aminos that are directly metabolized in the muscle, as opposed to the liver. Supplementing with MET-Rx BCAA 2200 provides dual benefits since it can be used to build protein or break down in muscle to supply a direct source of energy.*

MET-Rx offers some great meal replacement options to feed your hunger after a long run, including MET-Rx Original Meal Replacement High Protein Shake made with MET-Rx exclusive METAMYOSYN protein blend. METAMYOSYN® combines Milk Protein with fast-digesting whey protein and slow-acting casein, plus L-Glutamine and naturally occurring Branched Chain Amino Acids - Isoleucine, Leucine and Valine. The unique combination of proteins in METAMYOSYN® offers a sustained release of amino acids for up to 7 hours** and provides your body with a highly bioavailable fuel that helps build lean muscle mass and strength.* Now with a new and improved upgraded formula that is free of aspartame and hydrogenated fats, MET-Rx Original Meal Replacement makes an excellent post-workout shake. But wait, it can also be taken:
WITH MEALS: Drink along with your meal to increase the overall protein quality and content. You can also mix into oatmeal or add to recipes such as pancake and waffle mixes.
IN BETWEEN MEALS: Keeps levels of amino acids elevated so your body doesn’t go into a catabolic state that may otherwise lead to muscle loss.*
BEFORE BED: The high content of slow-digesting proteins in MET-Rx® Meal Replacement makes it a perfect before-bed supplement as it provides “time-released” amino acid delivery to your body while you sleep.

Another great meal replacement option is MET-Rx Big100 Colossal Bars. This power-packed bar contains its own version of the MET-Rx exclusive METAMYOSYN® protein blend and is loaded with vitamins and minerals. It’s a great tasting way to fuel up on demand!

**Approximate value based on individual proteins within product, actual value for METAMYOSYN may be different.

Shaping your Lifestyle
Stretching and Warming Up

Stretching and warming-up are an important part of your training regimen and should not be overlooked. Do it right after a run when your muscles are warm and loose. This will help you feel better, improve your stride and help to prevent injury. Within 15 minutes after every run, be sure to do the following:

CALF STRETCH: Stand up straight and place both hands on the wall. Arms should be fully extended. Take one step back with your right foot and put that same right foot flat on the floor. You will feel the calf muscle begin to pull. Gradually lean into the wall to feel the calf muscle pull. Do the same process with your left leg. During your first weeks of running, hold for 10 seconds. As you begin to increase mileage, work your way up to 20-second holds on each calf.

QUADRICEPS: Stand up straight. Place your left hand on the wall. Pick up your right leg so that your right heel is coming towards your right buttocks. Take hold of your ankle or heel with your right hand and hold for 10 seconds. Do the same with the other leg. Again, like with other stretches, begin by holding the position for 10 seconds and gradually build up to 20 seconds as you move into high mileage weeks.

HAMSTRINGS: Sit on the floor with your legs crossed and tucked in. Extend your right leg so that it is straight in front of you while your left leg is still tucked inside. Extend your arms toward the toes of the right leg as far as you can reach and hold for 10 seconds.

GROIN: Stand with both legs spread apart about twice your shoulder width. Reach your hands towards your toes on the right leg. Then reach straight down with right hand on right ankle and left hand on left ankle to work both at once. Reach both hands towards your left leg to work the left side.

LOWER BACK AND OUTER THIGHS: Sit on the floor with both legs stretched in front of you. Pull your right knee in so that your right leg is bent and shift your right foot to the left side of your left knee. The right side of your right ankle should be touching the left side of your left knee. Then twist your torso to the right as if you are turning to look behind you. As you turn, place your left elbow on the right side of your right knee and hold. Put your left leg over the right leg to stretch the other side.

INNER THIGHS: Sit on the ground with your feet tucked in. Push your knees down with you elbows and you will feel your inner thighs begin to stretch.

Running puts extreme stress on your muscles and joints. Any repetitive activity can fatigue your muscles and lead to excessive loading of the joints, which need time to repair themselves. Overworked muscles and joints are par for the course after hard workouts and without adequate rest, you're likely to experience diminishing returns. MET-Rx® Super Joint Guard combines time-tested nutrients to help build joint cartilage, support joint mobility, and soothe overworked joints.* Each serving provides important components found within the joint structure such as Glucosamine, Chondroitin and Hyaluronic Acid, along with Omega 3 & 6 essential fatty acids found within joint cell membranes.*

MET-Rx Guide to Shaping Every Body Book! MET-Rx has finally put their fitness philosophy down on paper in this new and exciting book, The MET-Rx Guide to Shaping Every Body. With the focus placed on 3 key components including Shaping Your Body, Shaping Your Nutrition and Shaping Your Lifestyle, you will gain the knowledge you need to look good, feel good and have more energy every day! CUSTOMER REVIEWS: The MET-Rx concept of “Shaping Your Body”, “Your Nutrition” and “Your Lifestyle” is a well-rounded approach to everyday living, NOT just dieting! With all the false advertising we see, it was refreshing to get a straight forward, matter-of-fact diet and exercise program that I can actually follow!

Destiny has undoubtedly set the path for athlete and fitness model GREG PLITT.♦ Although his career as a fitness model continues to flourish, Greg is not just another pretty face. Growing up with a passion for sports, Greg’s early years playing hockey, wrestling, football and golf have paved the way for his career in fitness. As a fitness-fanatic, he found further inspiration in the military by becoming an Army Ranger and Captain in the United States Army. Greg’s upbringing in sports and in the military has established him a mindset with which he views exercise as a mission, a self-setting goal if you will. He seems to challenge himself to push harder in every training session and in turn encourages others to do the same.

Since the focus of this month’s newsletter is on running, we asked Greg what principals he applies to his cardio as it is an essential part of his training. He told us that he has to psyche himself out by associating a goal or purpose for his efforts and in his case, it’s his modeling career. With the pressures of having to look good in front of the camera at a moments notice, there is plenty of motivation to complete that 5 mile run. Greg has also participated in marathons but limits it to either 10k’s or half marathons. He needs to maintain a slim yet muscular physique and training for full marathon would lean his body out too much. Greg is very conscious of the physiological impact that running has on the body and shares his passionate view on the subject, in classic Greg style:

“When you are running and your goal is to burn fat, be very aware of your heart rate as your body will generate energy from different sources based on how fast or slow its beating. For example, as your heart rate increasingly spikes during a sprint, your body will immediately begin to break down carbohydrates and muscle mass to ensure it has enough energy to maintain your fast pace. It will then bypass burning any fat because it takes too long to breakdown the fat into energy to sustain the level of energy needed to maintain your activity at such a high rate. If you run at a lower speed / heart rate, your body will start to burn fat as it has the time to break it down fast enough to maintain your current aerobic activity. In my situation, I am trying to maintain my muscle mass so running at a lower heart rate ensures that I am not burning muscle mass.
Running in half marathons helps me in two ways. The first is the training needed to complete a half marathon. It requires me to run 15-20 miles per week which keeps me in great aerobic shape and provides an excellent fat burning workout to coincide with my weight training regimen. Since it takes a long period of time to prepare for a marathon, I get to measure my improvements with each passing week. The second is the actual marathon event itself. It gives me something to strive for and conveys meaning to my weekly runs. It’s also a real blast and I enjoy every moment of it!
Running is also a huge tension reliever. I usually run around 11pm, when most people are sleeping. Whenever my mind is stressed out and I feel trapped, I always find solitude after logging in some miles. Running helps me to think about what is causing my stress and the solutions needed to fix it. I like to run around my neighborhood and work through my problems in my head. The peace of the night as the day is finished and everyone is in bed, gives me a feeling of confidence that I am gaining an edge on my competition.
So buy a new pair of running shoes, throw some great music on your ipod and take off around the neighborhood tonight in preparation for that marathon you will be running next month. I promise that afterwards you will feel a sense of pride and accomplishment in yourself as your competitive edge sharpens for the future race that quickly approaches. Will you be ready?” – G.P.

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MET-Rx 'Shaping Every Body' Success Story