I am interested in reading articles related to staying healthy while running. I sleep 10 hours a night, and eat a well balanced diet. I seem to be susceptible to colds and sinusitis. I am also interested in knowing what vitamin supplements are recommended. I am 16 years old 5'4", 115 pounds. I take Vitamin C, E, Multivitamin, Calcium. I am a high school middle distance runner., with good times, and I want to run in college-Division 1 Any information you would have would be appreciated. Melinda David advised that... A balanced diet is recommended: 60-65 % of calories from carbohydrates, 20 % from fat and 15 % from protein. A balanced diet will give you all the vitamins and minerals you need; just follow the food pyramid. Add a multivitamin with Iron if you feel like it, but don't waste money on anything else. You can harm yourself with the fat soluble vitamins...A, D, E and K. In middle distances, runners weight varies a great deal. Two pounds per inch of height can be a useful rule of thumb at the longer distances...or 128 at your height. Yet YOU may need to be more or less. Some runners are big muscled, or will be by the time they reach 25 years; other runers remain small but strong muscled and will race best at around one hundred pounds. You may like to get your body fat percentage tested, yet you will not know if you will be best (racing wise) at 9 or 17 % until you try it. If it feels right, there is a fair chance it is the right weight. Runners usually know when they are two or three pounds too heavy, based on running form and comfort level. As your endurance improves, as you get faster, you'll be able to judge your weight better. I don't know what Division one expects, but I hope you will add only 10 miles or so per week to your average mileage per year, so that you reach appropriate mileage in your mid twenties...whether as a 40 per week local runner, or as a 90 mile a week top runner. Do read up on nutrition; and make a ten year plan, plus a lifetime plan for your running. Make the PR goals low key; think more about the training volume and quality goals...the PRs will follow.
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)