Fitness Education and Awareness

Stretching and Training Tips for the Tufts 10k

Presented by Erin Cicone Brashear, Head Athletic Trainer at Lesley and fellow participant in the Tufts 10k.

This info session focused on stretching, pre- and post-workout tips, and other strategies to avoid injury with walking and running, as well as ways to improve training efficiency prior the 10k event.

Nutrition and Hydration Tips for the Tufts 10k

Presented by Erin Cicone Brashear, Head Athletic Trainer at Lesley and fellow participant in the Tufts 10k.

This info session focused on proper hydration and nutritional aspects of a 10k race/walk including what to eat before, after, and during the event. Erin also discussed proper caloric intake determined by one's level of physical activity.

To calculate your caloric intake first determine your BMR (Basal Metabolic Rate) use one of the following formulae:

English BMR Formula

• Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
• Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)

Metric BMR Formula

• Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years)
• Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years)

Then multiply your BMR number by your Activity Factor:

• Sedentary (little or no exercise, desk job) = BMR X 1.2
• Lightly active (light exercise/sports 1-3 days/wk) = BMR X 1.375
• Moderately active (moderate exercise/sports 3-5 days/wk) = BMR X 1.55
• Very active (hard exercise/sports 6-7 days/wk) = BMR X 1.725
• Extremely Active (hard daily exercise/sports and physical job or 2X day training, i.e marathon, contest etc.) = BMR X 1.9