Fueling For Your Run...

Determining what to eat before a run is always a priority.
I compare it to fueling your car for a drive:

• Gas tank 1/4 full: Drive to store 5 miles roundtrip =  enough gas to get me there and back
• Gas tank 1/4 full: Drive to job 25 miles roundtrip = need $20 worth of gas to safely commute 
• Gas tank 1/4 full: Drive to visit friend 100 miles one-way = must fill gas tank before trip

So if you think of your body as your engine, you must fuel it properly for it to run safely and well. Understanding the ways your food sources work: carbohydrates, protein, and fats, will guide you:

Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.

Protein
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. Protein should make up about 15% - 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
More: Sports Nutrition Mistake: Not Getting Enough Protein

Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.

(The information above, and more, can be found here.)

Remember that many things can affect your run: weather, how much sleep you've had (or lacked!), your workload, personal situations, illness or injury, etc., so be sure to keep this in mind when you are fueling.

For example, if you're due for an early morning speed workout on Thursday and you had a great sleep, the weather is ideal and you feel great, you may not need much to fuel your tank. But the following Thursday, a similar speed workout is on your schedule, but the weather is unseasonably hot, you had a rough sleep the night prior, and you just don't feel up for it. Maybe you'll need a banana, or a slice of whole grain bread with honey...(or skip the workout all together to avoid injury)...but you see, depending on what your engine needs determines how you fuel it for optimal performance.

Have a great, safe run!

http://running.about.com/od/nutritionforrunners/Nutrition_for_Runners.htm

Some Health Benefits of Running!

Running offers you more than a fun way to exercise, the chance to support a good cause by entering a race, or a reason buy cool new gear that you probably don't really need. The countless health benefits of pounding the pavement or trails are motivating:

• Improved cardiovascular function = strong heart!
• Decreased body fat =  healthy heart!
• Increased good cholesterol = clean arteries!
• Maintain a healthy weight = lowered blood pressure!

These are just some advantages of giving our legs a break from the repetitive "put one foot in front of the other" while mixing things up a bit for our beloved bodies. One of my top five personal favorite benefits is calorie-burning. I love food, and I have no intentions of dieting. But if I ate whatever I wanted, whenever I wanted, I'd without a doubt be overweight, running (no pun meant) the risk of high blood pressure, diabetes, or heart attack (cardiovascular disease is the #1 cause of death in the USA!).

Running allows me 100% guilt-free enjoyment of a black and white cookie (lots of calories and high in fat), an everything bagel with lox and cream cheese (lots of calories and high in fat), or an eggplant parmigiana dinner with bread and a glass of red wine... and maybe sharing some fried calamari to start or a tartufo for dessert! (umm, lots of calories and high in fat). But savoring every morsel of the foods I like is a treat well worth the miles in my running shoes (as well as the cool new gear that I just bought!).

Regular exercise maintains bone mass, which helps to prevent osteoporosis and fractures. The younger you are when you begin to incorporate a daily routine of exercise is crucial, but it's never too late to start an exercise program, whether it's once a week or every day. Be mindful of your body; be aware of the signals you receive from your knees, hips, backs, etc. You want to challenge yourself, but never push your limits to the risk of injury.

And to clarify, just because I go out for a run doesn't give me license to eat treats of any kind after every run; I keep up with eating foods high in nutrients and maintain a healthy diet. But the occasional splurge of cuisine or snacks I wouldn't normally eat on an everyday basis is exciting.

Whether it's your first or 50th or 5,000th... wishing you a pleasant and healthy run!

5 Simple Applications for the Novice Runner!

I recently had the pleasure of coaching my 43-year old cousin at her first 5K. Not only did she run more comfortably and efficiently than what she's used to, as well as feel better afterwards, but I helped her to:

• Reach her goal of finishing the 5K under 40 minutes (she said she'd be completely satisfied with 39:59!)
• Complete the entire race without walk breaks (which is what she usually does)
• Run some rolling hills! She's never run a hill; whether her training brought her to a slight hill or false flat, she would walk that part of her run.

Here are five simple strategies I gave her in preparation for her first, successful running adventure:

1. Relax: Your adrenaline is high on race day. With that, your heart rate increases. Be confident with your running skills... you've been training for this day! Give yourself a nice shoulder shrug a roll them back away from your ears... and then keep them there! This relaxes your neck and arms, as well as promotes an overall sense of mental calm.
2. Proper Form: Keep your spine aligned and protect your lower back with a slight forward lean and even slighter tucking of your tailbone. Swing your arms gently with loose fists, elbows directed straight back, and just swing them forward no higher than your chest (save that for the hills to help propel you up the climb). Have a nice mid-foot strike, and think of a string or chain attached to your core that's pulling you like a dog on a lease, and your arms and legs are just moving along for the ride. This saves muscular energy to supply you with more energy to finish your run and not feel exhausted when it's done.
3. Steady Breathing: A nice, even inhale and exhale works well for me. I try to inhale through my nose and out through my mouth. It's not always practical to inhale with a closed mouth, and in that case I enjoy a lozenge to keep my throat moist throughout the run Take care, of course, not to swallow it.,, be mindful of that.
4. Visualization:Maintain focus on your form throughout your run (as well as everything else mentioned above). Don't start off the race thinking about the finish. That will stress you out and waste mental energy, which in turn takes away from muscular energy, which in turn takes away from proper form...and before you know it your run will unfold before you finish. Of course you want to be prepared with your race tactics, but you'll get to the finish when you get to the finish. As you get closer to that is when you should start thinking about it, not during the first 1/2 mile or at mile 2. Set yourself lots of small goals; landmarks along the race course is a great way to fulfill those small goals.
5. Be Realistic:Think about how much you've been training, what you've been eating, what your personal and professional life has been granting you in the weeks, even months, prior to your race. Try not to expect to finish a 5K in a time that is just not practical. If you haven't been training and you think you can wing it, well maybe you can depending on your level of current physical fitness, but remember you're opening up yourself to possible injury that may have long-term effects.

Running is great fun; it's physically and emotionally satisfying, and of course the health benefits of running are countless. And racing is super fun! It's your chance to set goals and accomplish them from time to time; it's OK to fall short of a goal... the fact that you attempted that goal is a success, and then you just try again! You'll meet new people, maybe make some new friends. You'll see some beautiful places, just as my cousin and I did recently in Palmyra, Pa!

Wishing you a happy, safe run!

Next week I'll share with you some of the many health benefits of running.