With so much competition in today’s sports and marathons in some cases being won by just milliseconds, athletes of all types are looking for the magic ingredient that will help them succeed. With everything else being even, longtime athlete and avid runner, Chris David Muggler says the #1 thing that’s going to make the difference is the fuel you put in your body. Here, Chris talks about how to find your best diet if you are a competitive runner.
“There is no one-size-fits-all when it comes to nutrition,” Christopher Muggler says. What you need to look at is your ratio of micro- and macro-nutrients that the body needs to perform at its peak. Chris Muggler says a well-balanced diet is a must. This means a proper balance of macronutrients in the form of carbohydrates, proteins, and fats along with micronutrients, which include vitamins and minerals. The primary thing is to understand that each person’s requirement is going to be different.
“To consistently stand in the winner’s circle requires some extra dedication and some experimentation,” Christopher David Muggler says. Start by looking at the type of running you’re doing. “For example, a marathon is going to require different nutrients than a sprint,” he says.
For long-distance running, carbs give you endurance. For the marathon runner, Chris Muggler recommends the majority (up to 70%) of your diet consist of carbs, as carbs are going to give you the fuel for running. “Some people need more carbs than others,” he points out. Chris Muggler suggests experimenting with different ratios of diet during your practice sessions to see which combination best suits your body type.
For fat, Christopher Muggler says when you run long distances, your body uses some of its fat stores, so don’t skimp on your fat intake. Chris says about 15% of your diet should consist of fat. “You’ll also breakdown muscle as you run,” Chris Muggler says, “so protein is important for repairing those muscles after the race.” Since your body does not use protein as fuel during a race, Chris says there’s no need to pack on the protein before an event. “I’d save the protein for after the race when it can do its job properly,” he says. About 25% of your dietary intake should be in the form of protein. You’ll need to experiment to find which ratios are best for you, however, since these amounts don’t add up to 100%, he explains.
Chris David Muggler says your goal is not to lose weight per se, although most likely, you will see this happen. Your goal is to get a balanced diet and find just the right combination of macros for your type of running. An excellent tool he suggests to use is the macro food calculator located on https://www.iifym.com/iifym-calculator/. This will help you determine a starting point for experimenting with different ratios of carbs, fat, and protein, depending on your activity level, he adds.
January is often a stark contrast to the cheer and festivities of December. The decorations have been put away, nights are colder and longer, and parties and gatherings are few and far between. But recalling the reason for the Christmas season, God’s mercy and the birth of His son who would redeem and save mankind, is a way to start the new year off with a brighter outlook. Chris David Muggler has experienced God’s mercy firsthand and is dedicated to sharing His love and light with others.
Chris Muggler, now a devout man of God, did not always have his heart and mind open to receive Him. On becoming a Christian, he says: “My personal Christian testimony is not my own. It’s another glimpse of God’s grace being brought to another broken sinner through His Holy Spirit. I grew up with interests in Christianity but was swayed away from it. I lived for attention and love but they never seemed to fulfill my desires in totality.”
It was in his sophomore year at the University of North Carolina Charlotte that he attended a Campus Outreach meeting and let God in for the first time. It fulfilled him in a way he had never known before. Eager for enlightenment as well as salvation, Chris Muggler quickly made faith his priority, a decision which has served him well in the years since.
While Chris Muggler was always a kindhearted and giving soul, his faith has pushed him to be even more philanthropic and give his time and energy to help others. In addition to speaking at his church, he is heavily involved in various community outreach endeavors.
Chris Muggler says volunteering, whether it is at the local animal shelter or soup kitchen, is one of the best ways to share God’s mercy. Besides this, there are several little things you can do on a daily basis. These include being patient and withholding judgment, accepting people’s quirks and differences, and giving people a second chance. He also suggests being radically kind, helping people around you who are hurt or struggling, and even responding to anger or hatred with kindness.
As Peter Kreeft said, “It is mercy, not justice or courage or even heroism, that alone can defeat evil.”
Chris Muggler shares his experiences and his faith.
Chris Muggler is a devout follower of the Christian faith and finds great peace and joy in spreading the gospel of His word. However, like many, Chris Muggler wasn’t always so committed to the teachings of the one true God. It wasn’t until his sophomore year of college at UNC Charlotte where he was invited to a campus outreach and, in his own words, “allowed my heart to hear the true Gospel for the first time.”
To quote Chris Muggler further on the subject of his own personal spiritual awakening and allowing Christ into his heart: “First of all, my personal Christian testimony is not my own. It’s another glimpse of God’s grace being brought to another broken sinner through His Holy Spirit. I grew up with interests in Christianity but was swayed away from it. I lived for attention and love but they never seemed to fulfill my desires in totality.”
This is a common story that can be heard the world over, yet sadly, it often has a much different ending. Chris Muggler thanks the Lord every day for the opportunity to be able to share His divine knowledge with those who are blessed enough to receive it. Chris Muggler attends the Christ Covenant Church in Matthew, NC, where he is considered a very active member. During the summertime, he leads the church summer camp, overseeing a dozen counselors leading in sports, ministry, and spreading the good word.
When not leading the summer camp, Chris Muggler takes on the role of the leader throughout the rest of the year, leading weekly bible studies. That’s not the extent of Chris Muggler’s role in the church, however: he also volunteers with the ministry every Sunday.
Having devoted his life to the teachings of our Lord and Savior, Chris Muggler fully supports and commits himself to placing Christ at the center of all his endeavors. His belief in God as one being that is infinitely just, wise, good, loving, and holy, as well as his belief that the Scriptures of the Old and New Testaments are the inspired, infallible, and inerrant Word of God that act as our final authority in matters of doctrine and practice drive and motivate him to make the right decisions for himself and toward others every day.
Chris Muggler attributes his deeper understanding of why it’s important to always be in active pursuit of holiness to the book “The Hole in our Holiness” This book is recommended by Chris Muggler as one that has had a great impact on him. Of course, there’s one other book that has had the greatest impact: the Bible.
One of the oldest sports, originating in ancient Greece, track and field continues to be popular among athletes in high school and beyond. Of the several events incorporated under the track and field umbrella, the 800 is one of the most common choices for high school competitors. Chris Muggler, a former high school, and college track and field athlete, explains the keys to success in any sport are discipline, drive, and practice. Here, Christopher Muggler explains four drills high school 800-meter runners can do to improve their performance.
4 Drills for 800-meter Runners
- Heel Over Knee Walking — 2 Sets: Hands on your hips, drive your knee up and down. Walk down to the end cone and lightly jog back. Point your toe up when driving your knee up, come down on the ball of your foot and do not let your heel touch the ground.
- Heel Over Knee Skipping — 2 Sets: Hands on your hips, drive your knee up and down with a little skip in between. The faster the knee goes up and down the faster you will go. Make sure your knee moves up past your waistline.
- Heel Over Knee Fast Knees — 2 Sets: Hands on your hips, drive your knee up and down as fast as you can.
- Heel Over Knee Walking with Arm Technique — 3 Sets: Position your arms at a 90-degree angle. Drive your elbows back and forward without straightening your arm on the way back. Do not let your arms move to the side. Focus on your arms going forward and back. Ensure the hand goes high above your chest and extends past your hip.
In addition to the above tips, Chris Muggler advises athletes to practice proper nutrition, train regularly, and set and achieve realistic, attainable, time-oriented goals for personal improvement and athletic accomplishment. Recalling his time as a college athlete, Chris Muggler says to “become a student of your sport,” study, and avoid procrastinating. Like reviewing materials ahead of time, rather than cramming for a big exam, routine training for track and field events yields the best results.
More on Christopher Muggler
Christopher Muggler is a lifelong athlete whose sports career includes achievements such as new recruit for High Point University Track and Field, transfer recruit for UNC Charlotte Track and Field, and state selection in high school track. Christopher Muggler has coached several community teams. On the track and on the sidelines, Chris Muggler has witnessed first-hand the numerous benefits of sports on the mind and body. Today, Christopher Muggler seeks to inspire others to seek and gain the benefits of health, faith, and sportsmanship.
The Roots were a household name long before gracing televisions around the nation as the house band on NBC’s Late Night with Jimmy Fallon and The Tonight Show Starring Jimmy Fallon. Since its inception in 1987, the group helmed by Tariq “Black Thought” Trotter and Ahmir “Questlove” Thompson has been known as the face of a revolution. Chris David Muggler, an Indian Trail, North Carolina resident and graduate in psychology and urban youth development, grew up in Holland, Pennsylvania, near the home of The Roots in Philadelphia. Chris Muggler here discusses the impact of The Roots on music, culture, and the world.
Although the 1980s are sometimes referred to as the “Post-Civil Rights Era,” following the Civil Rights era of the 1960s, the fight for rights in many communities was far from over. Coinciding with the Black Civil Rights movement in particular hip-hop became the voice of a cause and community. The Roots were at the forefront of the changing genre, particularly as the group evolved and matured in the late 1990s.
“They were a band that was transcending the meaning of ‘real Hip Hop.’ The Roots were ‘real’ in the sense that they spoke every word with conscientious meaning,” Chris David Muggler said. “Even most of their album covers had an underlying meaning and a sense of empathy.”
Chris Muggler points to the group’s breakout album Things Fall Apart as an example. The cover depicts two Black teenagers circa 1960s running away from white policemen. The album title is a reference to critically acclaimed Nigerian author Chinua Achebe’s novel of the same name.
“Instead of creating an artsy representation of the group, the design team used an old photograph as the cover. The artwork is a 1960s photograph of a New York race riot within the neighborhood of Bedford-Stuyvesant,” Chris Muggler said, explaining the group was inspired to delve deeper into political and social commentary through music as a result of the turbulent situation in the Middle East.
“The cover of the album not only illustrates conflicting cultural differences but also illustrates the blindness that some have toward past traditions,” Chris David Muggler said. “Ultimately, The Roots are trying to convey the loss of traditional value specifically to the African American community through their album artwork.”
The album was The Roots’ first to sell over 500,000 copies, preceding the group’s fifth item which reached Gold status.
“Things Fall Apart is a great album from a musical engineering standpoint, but what really catches attention is the cover art. The illustration of agony and fear in the girl running away greatly coincides with our cultural struggles today,”
Chris David Muggler explained that sometimes to advance and evolve, humanity must change and accept change. Unfortunately, not everyone embraces this concept. This is a theme central to Achebe’s novel and The Roots’ work as well.
“Just like in the photo, the white policemen are a product of their time, and they are trying to protect the immoral values that they grew up with,” Chris Muggler said. “The miscommunication between cultures sometimes deals with massive amounts of false perception. In Achebe’s novel, Okonkwo kills himself, ironically going against his traditional values, showing that the breakdown of one tradition can be detrimental to a certain society.”
Referring to the album cover, Chris Muggler explains things are “falling apart” for the girl in the photo and her community. “Racism was very prominent during these years, and many African Americans wanted racial equality and equal opportunity. Their reasonable wishes did not come true without a fight,” he said. “By looking at the army of police behind the two African American teens, you can tell that they were up against something bigger than color. They were up against something rooted in racist cultural belief that was passed down through some of the white generations.”
The parallels to the issues of the 1990s are clear, Chris Muggler said. Terrorism was on the rise in 1997 and Islamic extremists were bombing various nations and groups in the Middle East. The turmoil of transition inspired The Roots and their art, he said, prompting them to convey a message that no matter what nationality, color, race, or religion you are, humans are all equal and deserving of equal respect.
In addition to its ties to the Middle East, the album and its artwork and title make a direct link to hip-hop and African and African-American tradition and culture. It also points to the fact that, despite the many setbacks in the struggle for Civil Rights, the community had made great strides in their struggle for freedom and equality and continued to do so.
Chris David Muggler mentioned the song lyrics too, many of which reference activism and cultural and political causes. Even their name, referring to “square root” in mathematics, identifies them as an outlier in pop culture going their own way against the grain.
“The Roots are a group who stay true to their musical art. Getting to the root of something means trying to get to the origin.” Chris Muggler said. “As years pass on the group worries how generations will remember how far African Americans have advanced in society. They are committed to gaining and giving the black community respect and enlightenment.”
Track and field is one of the most popular school sports for good reason. Not only do participants gain physical strength, agility, and endurance, but they also learn the value of discipline, self-improvement, and setting and achieving personal goals. One of the fundamentals of any track and field event is speed. Whether it’s hurdles or short-distance running, speed is key to taking the gold. Chris David Muggler, an Indian Trail, NC, athlete, and coach, has competed in various sports throughout his academic career and beyond. Here, Chris Muggler explains how to improve speed when competing in the 800 meter.
It’s important to note, Chris David Muggler said, that the 800 is different in elementary and high school compared to college or pro levels. In grade school, it is typically referred to as mid-distance or middle-distance. In college and pro teams, it’s considered a long sprint. The difference in terms, he says, is because the events are approached and evaluated differently depending on the level. This involves the breakdown of the 800 with a focus on speed and endurance in each half of the race, the first 400 m and second 400 m.
Here are Chris Muggler’s key tips to increase speed:
- Drive your knees up.
This is a tip any runner should know. Pick your knees up so your thighs are parallel to the ground on the lift. You can practice this technique by running in place before taking it to the track. Also, make sure your knees are pointed forward, not bending to the sides, as this can result in a slower time and increase your risk of injury.
- Use proper arm technique.
Improve efficiency and aerodynamics by keeping your elbows tucked in and close to your sides. Bend them at 80-100 degrees and keep them in place. Keep them engaged to prevent the arm from swinging across the body.
- Maintain good posture.
Keep your chest up and shoulders back. Never slouch. This provides better breathing and slight momentum.
- Keep hips straight.
Although the torso should be slanted slightly forward, your hips should remain straight. When you get tired, your body may start to slouch so the hips lean to the side or back, similar to a seated position. It may feel more comfortable, but it will hinder your movement. The more linear your body movements, the less stress you have to overcome to move forward.
In addition to the above tips, Chris David Muggler advises athletes to practice proper nutrition, train regularly, and set and achieve realistic, attainable, time-oriented goals for personal improvement and athletic accomplishment. Recalling his time as a college athlete, Chris Muggler says to “become a student of your sport,” study, and avoid procrastinating. Like reviewing materials ahead of time, rather than cramming for a big exam, routine training for track and field events yields the best results.
No matter how many pushups and crunches you do, no matter how many miles you run, you won’t reach your full athletic potential without proper nutrition. The age-old saying, “you are what you eat” rings true for anyone, but especially those seeking to improve or maintain peak physical performance. Coach Christopher David Muggler of Indian Trail, NC, is committed to helping athletes become the best they can be through comprehensive training and conditioning. It all starts, he says, in the kitchen.
“Nutrition is one aspect that can be easily overlooked when training for your respective sports, especially track and field,” Christopher David Muggler said. “To put it in perspective, you can polish your sports car and have it looking super clean and all but if you have rusted guts under the hood the performance suffers.”
Christopher Muggler is a lifelong athlete whose sports career includes achievements such as new recruit for High Point University Track and Field, transfer recruit for UNC Charlotte Track and Field, and state selection in high school track. Chris David Muggler was also an administration hire for SOAR Sports organization and has coached several community teams. On the track and on the sidelines, Chris Muggler has witnessed first-hand the numerous benefits of sports on the mind and body. Today, Chris seeks to educate others in best fitness practices to inspire and facilitate lifelong health.
Likening the body to a car, Christopher Muggler explained athletes can’t rely on natural talent and physique and conditioning exercises. Fuel is also required to get where you want to go. Although everybody is different, Chris Muggler said, the fundamentals remain the same. Even those with a high metabolism should be conscious of the types of calories they’re consuming.
Christopher David Muggler recalled being a Division 1 Track and Field athlete with an unusually high metabolism. Because Chris Muggler was thin with muscle tone and great run times, he didn’t think much about diet, except right before a race. If Chris David Muggler had done so, he says, he thinks he could have been better.
“That’s one of my only regrets I have as a college athlete. I ate what I wanted and told myself that calories were calories and I’d burn them off anyway. Pre-race conditions, I followed a relatively good routine in eating fast-burning carbs and low-sugar drinks/water, but the rest of the week is where those habits were not habitual,” Christopher Muggler said. “I liken my experience to cramming for exams. Days of procrastination go by and then the big test is tomorrow. Needless to say, I didn’t do as well as I could have. Habitual preparation is key to unlocking your true potential. If you are an athlete, do your research, talk to expert nutritionists, and become a student of your sport.”