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Meet Gareth Perry

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This time around we get to profile the wonderful Gareth Perry. Despite the humorous quips and self-deprecation, his commitment to ensuring that the Rogues runs smoothly and successfully cannot be understated. Gareth is usually involved in the great things that happen in the group, most notably enduring 12 marathons in 2017 to raise £2,800 for Whoopsadaisy.

When did you start running?
I was a keen runner at school, then gave it up for Sex, Drugs and Rock n Roll. Well not many drugs actually, nor that much Sex.
I then had an early middle-aged epiphany in 2006, whilst recovering from depression and found running again.

Why do you run?
Though currently suffering from long-term injuries, my reasons for running is it makes me feel good and prevents me from running to fat and senility, allows my brain to think clearer and for the past few years, has been the source of great friendships.

What is your next race and what do you want from it?
It makes more sense to answer these questions as an organiser and planner of Rogues rather than a runner so the next big race is The Brighton Marathon where I would love to see 50 people competing, wearing the Rogue Vest.

What are your hopes and expectations for the event?
The above gives you one aspect but I am hoping to see some great performances from Rogues as well as really looking forward to seeing some members complete their very first Marathon.

What is your favourite training ‘session’?
Again, as an organiser of the sessions, I would say Hills and Pyramids are the ones that give me most pleasure as I get to administer “encouragement and motivation and hold everyone’s coats”

What is your favourite pre-race and post-race meals?
The night before I race, I nearly always go for a good pasta meal and post race has to be pizza, which as we all know is illegal to consume without good red wine.

What would you consider to be your greatest achievement in running?
Running 12 Marathon in a year. But I would make this very clear, do NOT EVER EVER do this.


Whoopsadaisy medal and thank you certificate

What is your running ambition?
Simply to overcome my injuries and return to banging my dodgy knees up and down some lovely hills.

How important is it for you to be a member of Rogues?
Without Rogues, I would almost definitely be getting up to some mischief somewhere so essentially it’s good for society.

What other sports do you like?
I like cycling and would love to still be able play football. Crown green bowls is probably all I can aspire to now.

What’s your best racing achievement?
My sub 1:30 Half Marathon and sub 40 minute 10k are the ones I am most proud of but completing the Berlin Marathon after failing to complete Brighton is probably the one I should put first.

What, or who, are you a “secret” fan of?
Thomas Ireland

Choose a movie title for the story of your running life.
No Country For Old Men

Can you play any instruments?
If only, but I can croon a few tunes ok

What is the nerdiest / geekiest thing you do in your spare time?
Architectural Walks around Brighton & Hove, this includes pubs

What’s the strangest or useless talent you have?
I have so few talents, I treat them all with great respect

What was your childhood nickname?
Pez

Name one thing on your “bucket” list?
A new bucket

If you could have any one superpower, which would you choose?
The ability to make Jacob Rees-Mogg say titwank every time he’s asked about Brexit

When I dance I look like?
Austin Powers, probably

What makes a good friend?
First to the bar

You’re a new addition to the crayon box, what colour would you be?
Borange, or maybe Grown

Molyeman Marathon 2019

Overall
Atmosphere
Aid Stations
Difficulty
Organisation / Race Management
Scenery
Swag
Reader Rating0 Votes0
5

How do you sum up your race experience?
A challenging 26.2 miler, boasting 3,212 ft of mainly off-road elevation. This is a tough, stunningly beautiful run taking in five peaks over the hills around Lewes. Well supported and organised, its no wonder that this year it sold out in record time. The pint glass, pint of beer, bespoke pizza and optional sports massage are better than any medal or t-shirt. Truly a race organised by runners for runners

What was the toughest moment during the race?
The whole route is a multi-terrain hilly challenge! But hiking up Mt Caburn in a head wind was an experience. As was the steep road decline towards the finish, this was really tough on the legs.

If you could change one thing from the race what would it be?
Install a stanner stair lift! Cut out all the road bits because I don’t like them! Seriously I wouldn’t change a thing.

What would be your best piece of advice for some one running The Molyeman Marathon for the first time?
It’s not flat! Include some hills in your training runs!  The water stations are just that, water stations, apart from the odd jelly baby on route you are responsible for your own fuelling. So, practice with that and make sure you have what you need.

This is such a beautiful run, enjoy it.

Aside from the final stretch and crossing the line, what was your favourite part of the race?
I really enjoyed all of it. Just looking at the view and catching your breath and realising how fortunate it is that you can do this.

Will you do the race again and do you recommend it to others?
Definitely, it’s a must do, this is the second time for me and I will definitely run it next year. A beautiful well organised race, organised by runners for runners, in memory of runner Chris Moyle , not for profit and raises money for local charities. what’s not to like

Funniest/oddest thing you saw/heard while running?
At Mile 7 the marshal shouted really loudly that I was 17th woman overall and that there were 4 women directly in front of me that I could take out! Hung onto that glory for at least a minute!

Do you have any pre-race rituals or superstions?
Only that I make sure all is ready the night before and I get up really early so that I can ease into the race day.  Get to the start early and have enough time to go to the loo about 150 times! I also drink lots of coffee these two factors may be related

Rogues Quiz Night @ Freemasons pub on Thursday 28th Feb

The first (and I’m sure not the last) Rogues Quiz was held at The Freemasons pub on Thursday 28th Feb.

What a fantastic turn out, and it was a really fun and enjoyable evening. Apologies for such a late finish, we just didn’t want the night to end!

Plenty of ideas had been provided for the evening, and the most important being to hold a charity raffle for Suzy Hawker’s Macmillan fundraising efforts ready for the London marathon (boob extravaganza)!

So with the room ready and waiting Rogues started to arrive at 7pm drinks in hand, and mostly with no team prepared, leaving it to the table spreadsheet to decide who went where!

A quick welcome and the introduction of the Arts and Crafts Rogue challenge, and by 7.45 we were off.

6 teams of approximately 38 Rogues and friends tried to engage their quiz brains, starting with the Brighton and Hove round!
From the results, there are clearly some Rogues who frequent the local pubs of Brighton and Hove more than others, and who had the benefit of being born and bred “Brightonians”!!

A picture round was handed out, then it was The Body, followed by a 4×4 round before a quick refreshment break!

We then had a fun and informative talk provided by Dr Rob Galloway (medical director for the Brighton marathon and The Amex stadium)

We are hoping that summary of slides will be available shortly and I think the main messages were clear:
Don’t use anti- inflammatories
Drink to thirst
If you see a runner in trouble who has collapsed… and is not responding, they may well be over heating so use a head tilt to keep their airway open, try to cool them down (get ice if you can and place around the body) and get medical attention as soon as possible

Links are below for anyone wishing to volunteer with the medical support services for the marathon: http://brightonmarathonweekend.co.uk/voluntee (please go to whichever section they would like to volunteer for).

There may also be an opportunity to be part of a research project… Please email: Carrie.Weller1@nhs.net

The charity raffle took place with Leah winning the top prize of a GoPro (kindly donated by Gareth), and every table had a winner!

Then it was back to business and rounds of music, Harrigan’s running round and a few others!!

Matt Lee kindly judged the Arts and Crafts round. Given the brief: to design a scene from a Rogue Running event – it has to be said there was a varying degree of artistic licence used by some of the teams!! Top points went to Dusty Carpets, who also won Best Team name of the night (judged by Gareth Perry)!

Eventually (as some of the rounds had additional questions per question thrown in by our eloquent quiz master: Gareth)… we came to count the scores!!

It was close.. and after three counts to check (the winning margin being half a point) the top team were announced: Rogue Runners Up aka Where is Enrique’s t-shirt!!

So team captain: Enrique (of course) proudly collected the coveted prize of a team entry into the Ragnar relay along with the Rogues Quiz trophy

So the final standings:
Rogue Runners Up: 93 points
Rogue 1: 92.5 Deadwood: 90
We ❤️ Gareth: 88.5
Dusty Carpets: 87
Fantastic 6+ Betty: 77.5

The final charity count on the night: Clocktower Sanctuary – £190 from entries
Suzys London marathon Macmillan fundraiser – £210.20

Thank you everyone for your additional donations that have been arriving directly to The Just Giving pages, especially if you were unable to join the fun!

Massive thanks go to:
Freemasons pub
Gareth Perry (quiz master extraordinaire)
Cath Sweby, Anna Rhodes and Matt Lee (for their help in arranging the evening)
Enrique Martin (for help setting up and providing the light boards that illuminated the evening)

Everyone who donated raffle prizes, particularly: Gareth, Emma Harrop, Dave Robinson, Tamir Sharp, Anna, Magda and Diane.

We hope to see you all next time!

We promise it will have an earlier finish!!

Overall
Atmosphere
Location
Organisation
5

Dark Star Marathon 2019

Overall
Atmosphere
Aid Stations
Difficulty
Organisation / Race Management
Scenery
Swag
5

How do you sum up your race experience?
This is a gritty race – essentially 14 miles north along the River Adur to a turning point just past Partridge Green before turning back. It’s a flat race mainly over rough paths with a short section on the Downs Link. 

What was the toughest moment during the race?
For a flat run, it all feels uphill psychologically. I remember looking forward to a nice downhill run back, only to turn around and for it to look uphill. Although it’s flat as a pancake.  The wind was tough in 2019 and the underfoot conditions were muddy. 

If you could change one thing from the race, what would it be?
The styles! Easy to leap over like a noble lamb in the early stages of the race, but come mile 26 they become much tougher!

What would be your best piece of advice for some racing Dark Star (or any other trail ultra) for the first time?
Fuel up really well and take your time. It’s easy to turn an ankle and take plenty of food and water in a race vest. Enjoy it – it’s a small and friendly race. 

Aside from the final stretch and crossing the finish line, what was your favourite part of the race and why?
I really enjoyed the outward section along the Downs Link – it was a relatively smooth surface compared to the river sections and no headwind!

Will you do the race again and do you recommend it to others?
Yes for sure. I would recommend it for those who want to push themselves a little but past marathon distance – it’s flat and achievable if you have some trail running experience. I’d also say that it’s an ideal race for those with ultra ambitions: because it’s flat I used it to practice eating real food whilst running rather than gels.

Funniest / oddest thing you saw /heard while running?
The cows of mile 10 were a little disconcerting! They didn’t look like they were going to budge so it was a game of chicken between myself, some other runners and the herd.

Do you have any pre-race rituals or superstitions?
The first time I ran this race, I forgot my race vest containing water and food so since then I get everything ready the night before. In addition, I like to drink an IPA the night before. Morning of the race it’s oats 2 hours before the race and then a carb drink an hour ahead.

Meet Vicki Balfour

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First off the block in the Rogues Profile section is a runner who was awarded the Rogue Marathon Runner of The Year in April 2018

for the enthusiasm, commitment and joy that she has shown throughout the long winter months and that was the lovely Vicki Balfour! Vicki truly embodies the spirit of Rogues
– Gareth Perry


When did you start running? My first run ever was in September 2015.
I remember; it was just when I gave up smoking and could only run 2.5 km and had to stop and walk the rest of the way home. If I could have got a taxi back I would have!

Why do you run?
I run because I love it. It’s my most favourite thing to do and if I could I would run 24/7. Putting in the hard work and then seeing improvements is also quite exciting to see it all paying off.

When is your next race and what do you want from it?
I have the Brighton Half Marathon on Sunday. Am hoping for a PB – we’ll see what happens.

What are your hopes and expectations for this event?
I’m hoping the weather’s going to be kind to us all. The wind can make running really tough. Expectations wise, PB aside, I want to run the whole race with a smile on my face. That to my is always fundamental that I enjoy it.

What is your favourite training session?
All of the rogue sessions are good as they all focus on different aspects of speed work, however, my favourite has to be the 1k repeats. It’s nice to go out hard and then have the recovery before going back out again.

What are your favourite pre and post race meals?
Pre Race: I always have steak, mash potato, green beans, broccoli and beetroot before a race. Post Race: Normally involves a burger in a pub somewhere.

How important is it to be a member of Rogues?
To me, being a part of the Rogues is really important. I owe so much to this amazing club. It’s not just about the running, it’s also the support and the people that go with it. The people who are part of Rogues have become amazing friends. It doesn’t matter what speed you are, it’s a club for everyone. Everyone is so inclusive and supportive and I honestly can’t imagine not being a part of this club. Without the Rogue’s, I personally wouldn’t have ever run a marathon, I wouldn’t have met the amazing people that I have and I certainly wouldn’t have made the incredible memories that I have.

What other sports do you like?
I love Crossfit, hockey and cycling.

What is your best racing achievement?
It’s hard to pinpoint one particular racing achievement as 2018 was a year I will never forget for many reasons. I ran my first marathon last April in Brighton (I never thought I’d get to the start line being out injured with knee trouble for a year and a half). To 6 months later beating my marathon time by 7 minutes on a hillier course and then 3 weeks later running Beachy Head Marathon and seeing most of the Rogues on route. It was also the year I entered the ballot for Berlin and Chicago marathon and got in to both races. Let’s see what 2019 has to offer…

What, or who, are you a “secret” fan of?
Britney Spears. She was my first crush.

What’s the strangest or useless talent you have?
I was known as bolter of the year at uni as I could down a pint quicker than anyone else.

Name one thing on your “bucket” list?
There are so many! But the first one that springs to mind is climbing mount kili or Everest.

At which store would you like to max-out your credit card?
Selfridges in London and Nike.

Do you have any strange phobias?
Most people know this already but I’m scared of fish and the sea…

Marathon nutrition: How to train, recover and fuel your way to achieve your marathon goals.

What are you doing this weekend? “Running, I’m running this weekend, next weekend, FOREVER.” 

Marathon season is upon us– the number of runners hitting the pavements is noticeably swelling. If you’re one of them here’s some nutrition tips to help maximise your training and get you properly fuelled for race day.

Training Fuel:

·         Get your basics right – a diet of wholegrain carbohydrates, plenty of fruit and vegetables, good fats and lean protein will not only fuel your training but keep you healthy and well and less prone to illness and injury.

·         Eat according to your training: Carbohydrates fuel your run, the amount you have should reflect the amount you’re doing. On longer or high intensity runs you should make nutrient dense carbohydrates your priority and decrease the intake on easy or rest days. Think about basing your main meals around wholegrain carbohydrates like rice, pasta, potatoes and bread.

Post run recovery food

·         Make your post run snack carb rich – this helps replenish muscle fuel stores. Add a source of lean protein; this builds new muscle and red blood cells as well as helping with repair and adaptation. Good ideas include a flavoured milk, yogurt, fruit and cereal, nut butter and banana on toast or hummus on pitta.

Race fuel: You train your muscles, why not your gut?

Runners gut is a common complaint amongst marathoners. There are a number of factors at play here; blood flow to the stomach is reduced after an extended period of exercise and this is exacerbated by dehydration plus an increase in stress hormones. Whilst it may seem the better option to eat and drink less before and during the run, instead you should start training your gut to get used to running with more carbohydrates and water.

Why?

–         Most people run the second half of a marathon slower than the first half due to inadequate fuelling.

–         If you want to run better and faster the evidence shows that ingesting an average of around 60g of carbohydrates per hour for a half marathon or longer prevents muscle tiredness and will help you maintain pace.

What?

–         A range of low fibre simple sugars during training eg sports gels, drinks, jelly babies  plus “real food” like cereal bars and bananas. This has two advantages -not only will you be able to work out what’s best for your stomach but you will also be developing the effectiveness of your body to transport the sugar out of your GI tract and into your muscles. If you eat paleo, train low carb then race with carbohydrates your body will not be very effective at using them,  it also  increases the chances of an upset stomach.

–         Drink enough fluids and get used to running with more water so your body gets comfortable with this.

Key points


          Eat enough carbohydrates to fuel your training
          Practise your race nutrition
          Be adaptable – find what works best for you
          Don’t forget to hydrate properly



So fuelling properly during training and getting your race nutrition nailed, in combination with a good physiotherapy programme  and training plan will help you achieve your running goals. 

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Fuelling your recovery

If you’re out pounding the pavements early doors or late evenings, putting in the hours on foot, make it count. Get your training and recovery nutrition right. Inadequate fuelling can hamper your performance as well as weaken the beneficial adaptations of your training.

What you eat before and after your run is going to depend on your goals, how hard you’re working, environment conditions and body composition, but overall the aims are.

Before:

  • Eat and drink the right amount to fuel your run so you get the most out of it.
  • Eat enough so you’re not distracted by hunger
  • Choose foods which agree with you so you avoid unwelcomed toilet breaks.

After:

  • Reduce fatigue and optimise the training gains by eating the right food and drinks in the right amounts
  • Eat foods which aid muscle repair and promote growth
  • Refuel with options which support the immune function

The key things to think about before a training session:

  • Timing: Eat 2-4 hours before a run so there is less chance of stomach distress. How long beforehand will depend on the individual
  • Prioritise carbohydrates – a lower fibre, carb rich option which is easily digestible is best. This will top up your muscle and liver fuel stores.
  • Think simple and light. Higher fat, spicy and fibre rich foods may cause digestive issues. However you know yourself best, so find out what works for you.

The key things to think about after a training session are:

  • Rehydration: Prioritise this. What you drink will be dependent on your aims, so if you’re looking just to rehydrate water is your best option. However if you’re looking at replacing carbohydrates at the same time then sports drinks can be useful.
  • Eat right for you: We are all different in what foods we can tolerate after exercise and how hungry we are, trial and error will tell you what works for you. In general though if you tick these three boxes you will be doing well
    • Carbohydrates: make your recovery meal/snack rich in quality carbs and you’ll be nicely restocking your muscle fuel stores
    • Fluid and electrolytes: as above – needed to rehydrate.
    • Protein: if you include a source of lean protein you’ll promote muscle repair

Ok, it’s clear that pizza and beer may not be the fuel of choice then, sorry to break this to you Tom! So what are some good pre and post run options? Let’s have a look at Tom’s favourites. He likes peanut butter on toast a few hours before, with plenty of coffee to wash it down. This is pretty good and he knows he can tolerate it. Coffee has also been shown to improve endurance exercise performance. If Tom was to add a chopped banana to his PB on toast it would boost his carbohydrate levels further.

Post run Tom favours hot chocolate, fruit and crisps…in the bath! His milky hot chocolate is a great choice – it ticks all three boxes of carbohydrates, protein and rehydration in one go. The added sugar in the hot chocolate also causes more insulin to be released – this is a good thing as when the insulin levels are raised we can uptake carbohydrates and protein in to the muscles to start recovery. A piece of fruit will also give Tom another source of carbohydrates as well as vitamins, minerals and antioxidants. Whilst the occasional packet of crisps is fine, a healthier choice like wholegrain crackers or oatcakes with hummus or cottage cheese would give him extra fibre and protein.

We are all individual and our goals and training will vary so there is no one best thing, you may prefer not to eat in the bath for instance! [You should it’s awesome although it can make your crips soggy! – Tom]

Other ideas include:


Chocolate milk, fuel of champions!
  • Flavoured milk
  • Smoothies or fruit yogurt
  • Cereals like muesli with fruit and yogurt or milk
  • A sandwich with lean meat like chicken or turkey and salad
  • Tuna pasta with vegetables
  • Vegan options include hummus and pitta, lentil bolognese or a soy milk, nut butter and fruit smoothie.

How soon should you eat and drink after a workout? Is the 30 minute window a real thing?

Getting fluid into you, especially after a long run, is your top priority. If you are exercising more than once a day then getting a mix of carbohydrates and protein within 60-90 minutes is advisable to maximise your recovery. If not then you might want a small snack within this period, finishing the process with your next main meal.

Key messages:

  1. Find out what works best for you and trial any changes in training, not on the day of an event
  2. Ensure your choices contain carbohydrates, fluids and protein in the right amounts dependent on time and training intensity.
  3. Plan ahead so you maximise your chances of making the right food choices after your run.

This article was originally written for Tom Goom aka The Running Physio – check out www.therunningphysio.com for all your running related injury concerns.

References:

Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29(Suppl 1):S17–S27. [PubMed]

Millard-Stafford, M; Childers WL; Conger,SA.; Kampfer AJ.; Rahnert,JA: Recovery Nutrition: Timing and Composition after Endurance Exercise; Current Sports Medicine Reports: July-August 2008 – Volume 7 – Issue 4 – p 193-201

Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS, American College of Sports Medicine American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377–390. [PubMed]

Saunders, MJ: Carbohydrate-Protein Intake and Recovery from Endurance Exercise: Is Chocolate Milk the Answer? Current Sports Medicine Reports: July 2011 – Volume 10 – Issue 4 – p 203-210

Hodgson AB, Randell RK, Jeukendrup AE (2013) The Metabolic and Performance Effects of Caffeine Compared to Coffee during Endurance Exercise. PLoS ONE 8(4)

Vitamin D: A key nutrient for bone health, muscle function and immune response

Preserving bone health, optimising muscle recovery and having a better ability to resist coughs and colds are pretty important factors for runners of all levels from your park run regular to professional athletes. Vitamin D is a key nutrient involved in all these biological actions; its worth taking note then that approximately 1 in 5 of the UK population have low vitamin D levels (defined as serum levels below 25nmol/L). Let’s look at the role of vitamin D in the body, how it could impact running performance and how best to avoid deficiency. 

Preserving bone health, optimising muscle recovery and having a better ability to resist coughs and colds are pretty important factors for runners of all levels from your park run regular to professional athletes. Vitamin D is a key nutrient involved in all these biological actions; its worth taking note then that approximately 1 in 5 of the UK population have low vitamin D levels (defined as serum levels below 25nmol/L). Let’s look at the role of vitamin D in the body, how it could impact running performance and how best to avoid deficiency. 

Vitamin D is a fat-soluble vitamin that functions as a hormone, similar in structure to steroid hormones like oestrogen and testosterone. There are vitamin D receptors present in many cells of the body including muscle, bone, brain, kidneys, immune and intestinal cells. This is what we know about the impact of insufficient levels and the potential of optimal levels. 

Bone Health

Vitamin D’s role alongside calcium in preserving bone health is well known. If you have a calcium rich diet but insufficient vitamin D, you cannot absorb the calcium from your gut into your bones and cells where it’s needed. A deficiency leads to rickets in children and osteomalacia in adults; bones become softer and sufferers experience bone pain and muscle weakness. Vitamin D deficiency can be a factor in stress fracture development and should be a consideration alongside energy availability and calcium levels.

Muscle function, repair and recovery

In recent years there has been new interest in vitamin D’s role in optimising muscle function. We know that severe deficiency leads to muscle weakness, interestingly there is recent evidence which may suggest that vitamin D plays a role in muscle repair and remodelling. A recent randomized controlled trial (RCT) showed that raising baseline vitamin D serum concentrations from  25 nmol/L to > 75 nmol·l−1 via supplemental vitamin D3 (at 4000 IU/day) had a positive effect on muscle recovery of force following a bout of damaging eccentric exercise. This may be important for runners wanting to recover quickly from a training session or help enhance a physiotherapy programme to enable a return to running after injury.

 

Immune response and infection:

recent meta-analysis and systematic review by the BMJ concluded that vitamin D supplementation protected against acute upper respiratory tract infection (URTIs), other studies on athletes and the general population have also shown negative associations between vitamin D concentration and incidences of URTIs. So adequate levels may help keep you cough and cold free and on your feet for longer. 

Why is upwards of 20% of the UK population Vitamin D deficient and where do we get it from?

There are two sources of vitamin D in the UK – exposing our skin to sunlight, aka skin synthesis of vitamin D, and diet. 

  • Dietary sources include fortified foods like margarine and cereals as well as egg yolk, oil rich fish (tinned salmon being the best source) liver, kidney and mushrooms exposed to sunlight (you can do this yourself by popping a punnet of mushrooms underside up on a windowsill for 1-2 hours between 10am-3pm on a sunny day #lifehacks!) 
  • Skin synthesis is the main source of vitamin D as the UK’s intake of dietary sources are inadequate. In the UK we can only absorb the right wavelength of sunlight to make vitamin D between the months of April to September, between the hours of 11-3pm. This means that majority of the UK population tend to be have sub-optimal Vitamin D levels, particularly through the winter months. 

Should we all be taking a supplement?

Runners who spend a lot of time outdoors are less at risk of deficiency but unless you get tested you can’t know for sure. The Department of Health recommends a 10ug supplement during the winter months, but supplements are available that contain much higher amounts, and like most things in nutrition, you can have too much of a good thing. Excessive amounts of Vitamin D can be toxic, raising the level of calcium in your blood which can damage your heart and kidneys. If you haven’t been tested a good general recommendation is to take a supplement during the winter months of 10-20ug if you live in the northern hemisphere and, during the summer practise sensible sun exposure – this means 15 minutes of exposing your skin to the sun before applying cream of covering up. 

So, Vitamin D is an important nutrient to be aware of; good practise is to include dietary sources, practise safe sun exposure and think about a supplement in winter. However, we don’t eat single nutrients, we eat food. One vitamin on its own isn’t the key to better health or performance and supplements do not replace a healthy and varied diet.

This article was originally written for @tomgoom aka The Running Physio. Check out www.therunningphysio.com for all your running related injury concerns.

References

Daniel J. Owens, Richard Allison, Graeme L. Close. Vitamin D and the Athlete: Current Perspectives and New Challenges; Sports Med. 2018; 48(Suppl 1): 3–16

Owens DJ, Sharples AP, Polydorou I, et al. A systems based investigation into vitamin D and skeletal muscle repair, regeneration and hypertrophy. Am J Physiol. 2015;309:

JL Butress. Vitamin D: Sunshine vs. diet vs. pills; British Nutrition Foundation Nutrition Bulletin 2015, 40, 279-285

Martineau Adrian R, Jolliffe David A, Hooper, Richard L, Greenberg Lauren, Aloia John F, Bergman Peter et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data BMJ 2017; 356 :i6583

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