Robert G. Silverman, DC, DACBN, DCBCN, MS, CCN, CNS, CSCS, CIISN, CKTP, CES, HKC, FAKTR

Dr. Robert G. Silverman is a chiropractic doctor, clinical nutritionist and author of, “Inside-Out Health: A Revolutionary Approach to Your Body,” an Amazon No. 1 bestseller in 2016. The ACA Sports Council named Dr. Silverman “Sports Chiropractor of the Year” in 2015. He also maintains a busy private practice as founder of Westchester Integrative Health Center, which specializes in the treatment of joint pain using functional nutrition along with cutting-edge, science-based, nonsurgical approaches.

Dr. Silverman is also on the advisory board for the Functional Medicine University and is a seasoned health and wellness expert on both the speaking circuits and within the media. He has appeared on FOX News Channel, FOX, NBC, CBS, CW affiliates as well as The Wall Street Journal and NewsMax, to name a few. He was invited as a guest speaker on “Talks at Google” to discuss his current book. As a frequent published author in peer-reviewed journals and other mainstream publications, including Integrative Practitioner, MindBodyGreen, Muscle and Fitness, The Original Internist and Holistic Primary Care journals, Dr. Silverman is a thought leader in his field and practice.

Tags: keto diet | probiotics | marathon | oligonol

4 Tips for Distance Training

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Tuesday, 24 April 2018 05:05 PM Current | Bio | Archive

Tokyo, Boston, London, Berlin, Chicago, and New York City. Do you know what those six cities have in common? They’re the locations of the World Marathon Majors — the world’s championship-style competition for marathon runners.

If you’ve been following the 2018 races thus far, you’re probably feeling inspired to lace up your running shoes and get on the road. Here are four tips to help make sure you’re getting the most out of running.

1. Follow a proper program. Whether you’re training for a marathon or just getting in shape, all runners should follow a specific training program.  The key to marathon training is to build-up mileage over the course of a program. If you’re participating in a marathon in support of a charity, many will provide you with individual training programs, dedicated coaching support, and a community to train with.

If you prefer running with others, but aren’t racing as part of a charity organization, seek out a local club and train with other runners. Regardless of the company you keep while running, ensure that you are following a proper training program that will prepare you and keep you from getting injured.

2. Eat a diet that supports endurance. While “carb-loading” has been historically synonymous with long distance running, a diet low in carbs and high in fats — such as the keto diet — has proven advantages for performance athletes. When marathon runners burn ketones instead of glucose, they experience increased cognitive and physical performance. The brain operates better on ketones than glucose, leading to heightened levels of concentration and longer periods of focus.

Physically, keto-adaptation — the body’s transition to burning fat instead of glucose for energy — improves aerobic and anaerobic exercise capacity in athletes. The keto diet minimizes the breakdown of lean muscle tissue and increases the body’s ability to maintain lean body mass while burning fat, which is beneficial for runners’ body composition. Additionally, ketones feed mitochondria better, thus leading to quicker recovery times.

The greatest physical outcomes of keto-adaptation for athletes are improved endurance capacity and improved fat mobilization and oxidation during exercise performance. Marathon runners will experience increased endurance during the course of the race.

On the keto diet, the body taps into slow-burning fat storage, which prevents runners from “hitting the wall.” This is especially beneficial to those who can’t easily digest foods while running.

During keto-adaptation, liver and muscle glycogen deposits are maintained, attenuating the glycogen depletion observed in runners consuming high-carbohydrate diets. With the absence of glucose to burn, runners won’t experience the peaks and valleys of varying blood sugar levels.

3. Warm up to prevent injuries. One of the greatest challenges when training for distance running is staying injury-free. To prevent injuries, make sure to properly warm-up before setting out for a run. Choose a dynamic warmup, such as jogging in place, spider lunges, high knees, and butt-kicks before your workout to heat up your muscles and your central nervous system. Increasing your heart rate before a run will reduce lactic acid buildup and help you run for longer with less pain.

Save static stretches until after your run to avoid cramps or pulling cold muscles. Focus on stretching your quads, hamstrings, hips, and shoulders after you run to help prevent next day soreness.

4. Don't overlook recovery. While you’re training, there are a number of ways to take care of your body — but none as important as rest and recovery. During training and a race be sure to incorporate some, if not all, of these methods to keep your body healthy:

• Probiotics. Probiotics work in a wide variety of ways to improve your overall health. They crowd out “bad” bacteria, break down toxins, help with digestion, and combine certain essential nutrients such as folic acid and vitamin K. Marathon training puts a strain on your immune system. Probiotics aid runners in recovery by supporting intestinal health, and can help give your immune system the extra boost it needs while it’s under stress. 

• Oligonol. Oligonol is a supplement derived from lychee fruit that helps decrease inflammation and exercise-induced oxidative stress. Studies have shown that athletes can benefit from taking oligonol because it has a positive impact on fatigue. Runners taking oligonol also experience attenuated levels of body temperature under heat stress — meaning  body temperature returns to normal quicker during recovery.

• Low-level laser therapy (LLLT). Non-thermal LLLT helps runners avoid sports-related injuries by stimulating mitochondria and ATP production, allowing for better muscle efficiency. It’s also been shown to help with delayed on-set muscle soreness, which leads to faster recovery 24 hours after treatment.

For more information about Dr. Silverman, please visit www.drrobertsilverman.com or Facebook.com/drrobertsilverman.


 

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If you’ve been following the 2018 marathons thus far, you’re probably feeling inspired to lace up your running shoes and get on the road. Here are four tips to help make sure you’re getting the most out of running.
keto diet, probiotics, marathon, oligonol
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2018-05-24
Tuesday, 24 April 2018 05:05 PM
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