fuelling your workout

This post details types of food to support an activity such as running...because you can't run too far too long on empty.


If you're planning on running for a long period of time then it's important to have eaten a good meal (with complex carbs, protein and some healthy fats) a few hours beforehand. You want a source of complex carbohydrates because they break down slowly, providing a more constant source of energy. This could be granola, a whole-wheat sandwich with cheese or peanut butter, wraps with lettuce and veggies... and so on. Avoid eating foods that are fibrous or cream-based because these are more difficult to digest and may upset your stomach.







Sometimes it's also good to eat a small snack ten minutes or so before you actually go run. Bananas are high in potassium which is important for people doing physical activity. This is because potassium builds muscle. It also is necessary to break down and use carbohydrates (which you need as energy.)

Trail mix has nuts in in which supply your body with protein, among other things. Almonds for example contain potassium and healthy fats. Other seeds, nuts and dried fruits are a source of other essential vitamins and minerals that your body needs.

After you run, having something that contains simple carbohydrates. Such things include milk, energy bars, fruits or sugars.  It's best to each such things 20-30 minutes after a run because that is the optimal time for you muscles to absorb energy. Chocolate milk has been chosen as a very good source of after-workout energy due to the 4:1 carb to protein ratio.

cross training

In a previous post I mentioned "cross training." Essentially, that is when you do different types of athletic activity in addition to your main one, which for me would be running. 

The purpose of cross training is to maintain and strengthen the muscles that are not used directly in the running activity, and also can prevent injuries by correcting muscle imbalances. Cross training also works the muscles you do use frequently in a different way. Improving overall muscle strength means that athletes are able to continue to improve in their specific sports as well as avoid potential damage.If an injury occurs during running then sometimes it's best to wait for a bit before getting back into the activity. During that time you don't want to lose muscle strength and endurance and cross training is useful for that type of thing as well. 

Running as an activity may have a lot of benefits but some other parts of your body may be neglected if you focus just on one thing. Hence how cross training is beneficial.

Cross training basics for runners

• Use some workouts or activities that in terms of muscles used are related to running. They should also be  in the  aerobic exercise category. Options include elliptical trainers, biking, stationary bikes or swimming. Even activities like walking (done for longer periods of time) may build endurance. Also include exercise that uses muscles that running may not involve as much; mainly the upper body. Having other workouts that you do in addition to running is good for this. (I like to use Nike Training Club, which is a workout app, in order to maintain more of an overall fitness.)
• When cross-training keep your heart rate at or above 70 percent of your maximum heart rate (220 minus your age) most of the time. This basically means hard work and lots of sweat - cross training isn't intended to be easier!
• Combine cross-training and running to maximize your fitness with lower actual mileage. You can use the other activities you do as part of your weekly activity in order to not overdo it and burn yourself out.
• It's also reccomended to include higher impact activities in cross training because running is a high-impact as well. Don't let your body get too used to doing lighter things because then when you run it won't be prepared for the higher stress of that exercise.

Should you want more information about cross training and running, feel free to check out the links below.
Information sources:
http://www.runnersworld.com/tag/cross-training
http://www.active.com/cycling/articles/the-best-cross-training-for-runners
http://runnersconnect.net/cross-training-for-runners/
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1566

the facts about running

Reasons to run. 

-Individuals who are active are much less likely to develop various types of cancer.
-Remain healthier even later in life
-One of the most efficient and effective ways to burn calories
-Improves memory over time
-People who are active and sweat weekly actually have better, healthier skin
-Better balance
-Running can help produce stronger bones by building bone density
-As an impact exercise, running also builds muscle.
-Improves core and back strength as well as posture
-Running increases the brain's serotonin levels and it's been studied that being active regularly may improve the way that your brain naturally manages stress
-Increased lung capacity, can reduce respiratory illness symptoms
-Running may help you maintain a better blood pressure
-Maintain a healthy body weight
-The more active you are, the better  & quicker your body is able to rest when you sleep.

How to run.

Running with good posture and at a good pace makes a lot of difference stamina-wise. This visual serves as a quick reference for some tips to be able to run without feeling super exhausted and also to avoid tense/tired muscles.

Essentially, it's important not to tense or slouch when you run. Breathe deeply too! A lack of sufficient oxygen inhaled results in muscle cramps which can very quickly bring your pace to a stop. Establishing an even breathing rhythm that is steady also sets a pace for you to follow as you run. 

Keep hydrated! Your body uses a lot of water for energy and also as sweat as you run. Muscles will begin to cramp up if you don't consume enough water to fuel your activity.

Don't just push yourself to run farther, but also run shorter distances but faster. Keeping a balance between endurance and speed runs is a good way to not overexert yourself but still improve.

Note that running is not about going super fast all of the time. It's about having the right balance between speed and what you can maintain for a longer amount of time. Running also isn't about always going super long distances all of the time. Most of the time it's good to do a moderate length run to keep it up while adding a longer distance every once and a while (2-3 times per month). Also set goals for yourself that you can attain and work towards like beating best times or increasing your distance. 

Information sources:

http://greatist.com/fitness/30-convincing-reasons-start-running-now

http://healthyliving.azcentral.com/short-long-term-beneficial-effects-running-5244.html

ready. set. go

For the past nine years I'd lived in a residential neighborhood and that provided a lot of roads, bays, crescents, coves, drives and streets to run and walk on. However, we've recently moved outside the city and there are a lot of open, straight gravel roads. Especially in the winter, they're not the most suitable for running on compared to sidewalks and cleared streets. So for me, figuring out where I can actually run is an important first step. I don't actually mind running not on perfectly smooth land, so gravel roads are just fine. Ice and snow sometimes presents a challenge but I suppose a challenge is good :)

Which roads to take and how long/where different streets go is important to know before I just go run around the neighbourhood! So I have checked out google maps to see where in Grande Pointe one can go on a decent jog and not get lost. I kind of know which roads lead where and about how long they are which was a main goal for me to start. Generally, I'll stick with a main road... since I'm in the country there are a lot of long main roads and they are usually not too icy or covered in snow. My mentor (who is also my mother) also wants to start running in the area so she'll come with me sometimes. We have driven around, and I have figured out some routes and roads that suit my intent.

Recently it's been rediculously freezing and I'd been sick with a cold. Such cold temperatures are not ideal for running cause the cold air can be a shock to your lungs (especially when sick) and can cause your muscles to cramp easily, which ruins your ability to run quite honestly. Plus, it kills any motivation as well... However, I'm determined to actually get started by now since it's almost March and it seems to be a bit better weather. I intend to run on days with little wind and a bit warmer temperatures which seem to be coming over the next few weeks. So now I don't have an excuse!

I have set my Nike+ program to begin on Sunday, March 1st (which I shall blog about the details next. Because there are a lot - plus I'm still figuring out how the scheduling training works!) It's currently set to prepare me for running a half marathon by May which gives me some room to adjust. More on that next time though. I'm looking forward to it ...and hoping that it will be above -30 degrees outside.