Race month is here!

Rachel Gooch

If you have not made it to a
training run, we have two more left, April 7th and
April 21 from the Chesterfield location at 11:15.
Tee-shirts have been ordered. If you have not done
so already please email
Lnuyens@totalhealthsystems.com where you would
like to pick up your tee shirt. When the tee shirts
are ready for pick up you will receive an email.


Group Fitness Classes are great Cross Training.

Have you tried our Group Fitness classes? As a member of the THS Team you get a
free pass to try any of our classes for free. Just show up and give it a try. All Classes
are held at the Chesterfield location.
Monday 7:15-8:15 pm Zumba
Tuesday 7:15- 8:15 pm Cardio Kickboxing
Wednesday 7:15-8:15 pm Yoga/Core Fusion
Thursday – no classes
Friday 7:15-8:15 pm Zumba Funky Beatz
Saturday 9-10 am CardioKickboxing

Half Marathon Group Runs on Sundays!

Half Marathoner’s your runs are getting longer if you would like some company try
hooking up with others for you long runs. Email Marisa marisa_elaine@yahoo.com for
information on Sunday long runs.

Race Prep Seminar Tuesday April 24 7:15 pm Garfield

If this is your first race and /or you are feeling unsure about race day procedures then
this seminar is for you.
We will talk about:
packet pick up
race chips
what to do the night before, and the morning of the race
what to wear
race strategy
race bandits
aid stations
wearing headphones
and any other topics you may have questions about.
Please sign up at the front desk or email me that you are coming.

Weekly Running Tip

Eating for Injury Prevention

There’s no doubt that smart training helps prevent injuries. But so will a
wholesome diet, filled with foods that will enable your body to mount a strong
defense against muscle strains and tears. Here are three nutritional strategies to
prevent injuries:

1. Eat more
How do you know if your body needs more calories? Keep
track of your weight and eating patterns. If your weight
fluctuates for no apparent reason, or if the quality of your
eating is sporadic and generally unhealthful, you should
consider a slight increase in high-quality calories.
If really concerned about eating enough but not too much
talk to one of us at Total Health Systems about the
Resting Metabolic Rate Test and Exercise Metabolic Test.
These two tests will give us a very accurate picture of
how many calories exercising and how many calories you
burn at rest. We can then determine how many calories
you should be eating.

2. Pile on the protein.
True, a high-carbohydrate diet will fuel your running. But
many runners take this advice to the extreme, living on bagels, pasta, and energy
bars. Besides carbohydrate, you also need 80 to 100 grams of protein a day to
maintain your muscles and other soft tissues. A small 3-ounce serving of chicken
provides about 25 grams of protein, a glass of milk 10, a soy burger 14, and a
hard-boiled egg 6. If you’re only eating one protein source a day, you’re not
consuming enough. Try to include some protein in every meal.

3.Don’t forget zinc and iron.
Runners often skimp on these two important trace
nutrients found predominantly in red meat.
Though research hasn’t linked zinc and
iron deficiency with increased injury rates.
You need 15 milligrams of zinc and 18
milligrams of iron a day. Most runners don’t
consume nearly that much, which is why it
is recommend that you eat a zinc- and
iron-fortified breakfast cereal or take a
multivitamin that contains both minerals. Foods that are good sources of both
zinc and iron include lean beef, poultry, seafood, and lentils.
Of course look for what I like to call “Happy Cows”, “Happy Chickens”, and
“Happy Eggs” . This means that cows and chickens there were roaming free
eating grass not being shot up with steroids and growth hormones. Hefflings
Market in Mt. Clemens is a great place to buy your “Happy Food”.

“A run has never returned me exactly the same. I go, I grow.”
— Kristin Armstrong, diamonds, Mile Markers blog, Runner’s

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