runners diet Archives — Runner's Blueprint

The Difference Between Natural Vs. Processed Foods

November 21, 2024June 8, 2017 by David Dack

Whether you are a runner, a biker, a Crossfitter, or just a fitness enthusiast, the quality of the foods you consume has a huge impact on your fitness gains and results.

And as you might already know, there are mainly two categories of foods: natural foods and processed foods.

So what’s the difference between these two?

Which one is better for you?

Why?

Which one (s) should you avoid?

These are some of the questions I will give a clear and jargon-free answer to.

In today’s post, I will dive a little deeper into what makes (and defines) natural foods versus processed foods as there some to still be many misunderstandings regarding this topic.

So are you excited?

Then here we go…

Natural Foods

For most people, hearing the words “natural foods” conjures up pictures of health stores and strict vegan lifestyle choices.

But, in essence, the term refers to any food that has undergone minimal processing, whose ingredients come from natural sources, and contains little or no artificial additive or preservatives before consumption.

And by far, consuming a natural food rich diet is the healthiest and best nutrition decision you can ever make.

Why Natural Foods are Better?

Consuming whole and unprocessed foods, such as vegetables, fruits, meats, whole grains, and non-homogenized dairy products, has immense health benefits as they’re rich in nutrients and contain fewer additives than heavily processed foods.

For instance, whole-wheat based bread is healthier than bread made from white flour, potatoes are more nutritious than potato chips, and oranges cannot be held on the same pedestal as orange juices sold in convenience stores.

Natural foods score high in vitamins, minerals, amino acids, (the good) carbohydrates, water, fiber, fatty acids, and much more.

These are all essential to optimal human nutrition.

Natural foods can help regulate blood sugar levels, reduce cholesterol, cut the risks of cardiovascular disease, prevent diabetes, speed up weight loss, and help you get into the best physical and mental shape of your life.

The full list benefits go beyond this article’s scope, but I think you are getting the big picture.

The Foods to Eat

Here are some of the natural food components you need to consume for more bang for your buck.

Fresh vegetables and fruits, such as kale, asparagus, cabbage, broccoli, spinach, Brussels sprouts, cherries, pears, berries, apples, and plums.
Lean sources of meat, free-range chicken, wild fish, and grass fed beef, fresh fish/shellfish, eggs, etc.
Omega-3 foods: eggs, sardines, wild salmon, herring.
Whole grains, mainly quinoa, amaranth, barley, whole grain rye, buckwheat, millet, and Kasha.
Beans and legumes, especially lentils, and chickpeas.
Nuts, such as walnuts, almonds, macadamia nuts, pistachios, and pecans.
Seeds, such as flax, Chia, sunflower and pumpkin

Processed Foods

Processed food stands for any food that has been purposefully altered in a “food lab” in some way or the other before consumption.

This is done for four main purposes: (1) to postpone spoilage, (2) to make our lifestyle easier, (3) to increase food lifespan, and most importantly, (4) to make more money for the food manufacturer—which is the driving force in most cases.

As a rule of thumb, processed foods have more than one ingredient.

Food companies usually rely on artificial sugars, dyes, preservatives, bad fats such trans and saturated fats, and other harmful dietary chemicals in the everyday production of processed foods.

Processed foods might include food that has been canned, cooked, packaged, soaked, frozen, or changed in nutritional structure, whether it’s through preserving, fortifying, fermenting or preparing in different ways.

So, any time you bake, cook or prepare food, the term processed can be applied.

Examples of processed foods include processed meats, snack chips, cake mixes, candy, bread, sodas, savory snacks, such as crisps, frozen dinners, convenience foods, such ready meals or microwaved meals.

Other foods include a muffin, soda, Boca burgers, donuts, pizza, almost every at McDonald, Burger King, and the rest of fast food in restaurants, etc.

So, they are not just microwaved meals and boxed macaroni, and drive-thru snacks.

Additional resource – Vitamin D for runners

I see Processed Foods Everywhere

Here is the thing.

Processed foods are everywhere.

They’ve invaded our kitchen and, apparently, for most people, they are there to stay.

Get this: according to my estimation, 9 out 10 of the foods you can buy at a shop will be processed, in some form or the other.

And as you can already tell, this is an omen of bad things to come.

Additional resource – Sodium for for runners

They are Bad

Processed foods are energy dense foods.

They are, typically, high-calorie items that provide many calories with little to no nutritional value to your body.

Therefore, a proceeded food diet—one that’s high in preservatives, artificial ingredients and awash with added sugars and fats is NOT the best thing to fuel your body with.

I hate to break it to you, but if you consume nothing but (heavily) processed foods, then you are CHEMICALLY and STRUCTURALLY harming your body.

Processed foods are the ultimate diet saboteurs.

Eat nothing but processed foods, and you’ll find yourself faced with a host of weight and health issues.

Not convinced yet?

Well, just take a look at the soaring rates of the so-called Diseases of Civilization we are facing today.

Research has shown that processed food consumption is a major culprit in our nation’s obesity epidemic, the rise of Type 2 diabetes, high blood pressure, cardiovascular diseases, some cancers, and other health issues that were almost non-existent before processed foods—typically sugar and flour—entered the food supply.

Are Processed Foods Always a Bad Choice?

Here is a thing.

Eating processed foods is not always a bad choice.

In fact, there a few instances when you can consume processed foods and remain healthy.

Not only that, some types of processed foods are actually good for you. Consuming some of them in limited portions will not throw your whole healthy nutrition plan out of whack.

For some of you out there this might sound sacrilegious but just bear with me for a moment.

The fact is, processing does not inherently and innately turn food into a wretched thing.

For instance, milk and some juices can be fortified with vitamin D and calcium.

Dried herbs, such as cilantro, chili, ginger, basil, parsley, and oregano, are rich in antioxidants, and other health promoting nutrients.

Canned fruit is a great alternative when fresh fruit not obtainable.

All you have to do is draw a CLEAR and BIG line between foods that have been lightly processed and heavy heavily processed items.

Said otherwise, avoid foods with heavier processing or added artificial ingredients.

This is typically what I have in mind whenever I hear someone talk about processed foods.

The Good

Good examples of lightly processed foods include (but not limited to) hard boiled eggs, pre-cut apple slices, frozen vegetables.

The Bad

Here is a list heavily processed ingredients and foods to avoid

High-fructose corn syrup.
Artificial sweeteners
Artificial dyes
Trans fats
Fruit or vegetable juices,
Fruit canned in heavy syrup
Food in a package, can, or box.
Food additives such as sodium nitrate, propyl, monosodium glutamate, and bromate.
Potato chips
Processed meats, especially chicken fingers, bacon, sausage, hot dogs, fish sticks, potted meats, deli meats, and Spam—the brand ofcanned cooked meat.
Salted and/or seasoned nuts.
Sweetened yogurts.
Ice cream bars

To Conclude

As a rule of thumb, the ideal human diet should revolve around whole and natural food, not food that was manufactured in a lab.

Eating junk food can only do more harm than good—especially if you are trying to lose weight or improve your athletic performance.

Instead, eat primarily real and natural foods for the best nutrition.

One of favorite healthy eating mottos is, “If your great-grandmother wouldn’t recognize it as food, then it’s not food.”

The 9 Diet Mistakes Runners Make

January 23, 2023September 22, 2016 by David Dack

When you’re a runner, proper nutrition is critical.

This is true whether you’re looking to lose weight, boost performance, or improve health.

The right diet maximizes energy, prevents GI distress, aids digestion, and optimizes recovery.

I can go on and on endlessly about this subject because I’ve made my share of mistakes.

Probably the worst mistake I ever made was underestimating my calorie needs.

I started skimping on meals with the intention of speeding up my weight loss results, and it had a serious outcome — my running performance suffered horribly.

In fact, I wanted to quit many a time.

Now that I look back at it, I don’t regret making that mistake.

It was a valuable lesson—something I’d to experience first-hand to fully appreciate.

Diets Are Hard To Maintain

Maintaining a healthy diet is more easily said than done.

Been there, done that. I struggled for years to figure out the right diet, but thanks to consistency, practice, and a bit of luck I was finally able to turn my nutrition around and bring myself into shape.

I got pretty down on myself when I figured out what I was doing wrong, but I now know that I was far from unique.

Nutritional mistakes are universal, even among runners of all training backgrounds and levels.

There’s no reason for you to go through the learning curve that I did – I’m here to help you learn the mistakes and what you need to do to fix them.

Read on!

Not Eating Enough

This is probably the first mistake I made when I took up running as a means for weight loss.

My reasoning was simple.

If I drastically reduced my calorie intake, I’d lose a ton of weight.

I was wrong.

The truth is that depriving your body of vital nutrients gains you nothing.

It actually undermines your workouts AND your weight loss progress.

The Fix

Eat appropriate portions of healthy foods.

As long as your diet is mainly made up of vegetables, lean proteins, healthy fats, and some fruits, you’re on the right path.

Looking to shed weight? Aim for a 500-calorie deficit per day.

Weight loss is a numbers game.

As a general rule, men should aim for eating at least 1800 calories per day, while women need about 1500 calories a day.

On hard training days your need for more nutrients is higher than usual, so spend less time worrying about calories.

Additional resource – Guide To BCAAs for Runners

Eating Whatever You Want

Many runners overestimate their calorie burn and underestimate the amount they consume.

This is why many struggle with weight gain, despite training every day.

Here’s the truth.

You simply can’t outrun a crappy diet.

Yes, you can go ahead and try it, but I’d bet you won’t go that far.

The Fix

Running for miles and miles every day doesn’t give you license to eat everything under the sun.

That’s why you got to be aware of your eating habits. Learn to recognize the signs that you’re full, so you don’t end up overeating.

Also, practice the 90/10 rule.

That means you should eat healthy and clean 90 percent of the time, then give yourself 10 percent for cheat meals and occasional indulgences.

What’s more? Keep tabs on your daily calorie burn with a GPS watch or an online calculator.

These types of tools can help you keep tabs on body weight, training intensity, and other valuable stats.

Additional Resource – Here’s your guide to pre and post run nutrition

Not Consuming Enough Protein

I hate to break it to you, but skimping on protein will do nothing but set you back on both your running and fitness goals.

And you don’t want that.

You may think of protein as being a bodybuilder’s main nutrient, but as a runner, you might need even more protein than a strength buff.

Why? There are plenty of reasons.

Protein keeps you feeling full for longer, speeds up your recovery and ensures optimal health.

I could go on and on about the importance of protein, but I’ll do that on another day in another blog.

In the meantime, you can learn more about it here.

The Fix

To get enough protein, aim for 1 to 1.5 grams per pound of body weight.

How can you do this? Simple: Add at least 15 to 20 grams of protein to every meal.

Some of the best sources include lean meats (such as poultry and fish), eggs, milk, yogurt, almonds, and nuts.

Addicted to Sports Nutrition

Performance nutrition—sports drinks, gels, chews, etc. —has its place in a running program.

But going overboard piles on more calories than you need, eventually leading to weight gain.

Eating too many energy bars can also result in nutritional imbalances.

When you go for processed junk instead of whole foods, you end up sacrificing vital nutrients such as vitamins, carotenoids, fiber, etc.

Additional resource – Running supplements for runners

The Fix

Know when you need specialty sports nutrition and when you don’t.

For instance, you don’t need special drinks and gels for short runs of less than 50 to 60 minutes.

Planning to run longer than that? Then consume 40 to 50 grams of carbohydrates—the equivalent of a 16-to-32-ounce sports drink—per hour of exercise.

Remember that energy bars are not a meal replacement.

Be sure to eat high-quality foods such as veggies, lean protein, and fruits, and also drink plenty of water to keep your body well hydrated.

Additional Resource – Creatine For Runners

Running Away from Fats

Skimping on fat? You’re doing your body a big disservice.

Here’s the truth.

Eating fats won’t make you fat any more than eating money will make you rich.

Not only that, but purging all types of fat from your eating plan is like throwing the baby out with the bath water.

Dietary fats help your body absorb nutrients like Vitamins A, D, and K.

They also regulate hunger, reduce your cholesterol level, aid digestion, and a host of other vital functions.

The Fix

Make healthy fats a priority.

Eat plenty of mono-and polyunsaturated fats, which are found in avocados, fish, nuts, olive oil, and seeds.

These are what protect your heart and promote feeling full.

The fats that you need to avoid like the plague are trans fats.

These are the manmade hydrogenated fats typically found in cookies, fast foods, and other processed items.

Healthy fats should make up 20 to 25 percent of your daily calorie intake.

As a rough guideline, consume a half gram per pound of body weight per day.

Additional resource – Best sources of electrolytes for runners

Ignoring Post-run Fueling

It took me years to realize the importance of my post-training diet.

I just didn’t know better, so I kept reaching for junk, non-nutritious, food to satisfy my post-run cravings.

I ended up taking in loads of empty calories and little to no nutrients at all.

Until one day when I learned about the importance of post-training eating for both performance and recovery, That’s when I changed my ways.

Eating during the recovery window is crucial because that’s when your body is most receptive to nutrients.

If you skip post-workout eating, your muscles won’t get the stuff it needs to repair itself and build new muscle after a run.

That, sooner than later, limits recovery and hinders performance.

I’m pretty positive that you want none of that.

Additional resource – What to eat after running at night

The Fix

Two words: Plan ahead.

Have your post-run recovery snacks and meals ready beforehand.

Choose foods loaded with carbs and protein to replenish your muscle and hold off hunger.

Depending on your preference and personal goals, go for a 3-to-1 or 4-to-1 ratio of carbs to protein.

If you don’t have the stomach for solid food following exercise (which is the case for some of us), then go for liquid options.

My favorites include chocolate milk or a smoothie with a protein shake.

This is also a great way to reward yourself after a run!

Not Drinking Enough Water

I cannot emphasize this enough.

Runners who stay well-hydrated run harder, perform better and have an enjoyable time doing it.

Water is essential to almost every bodily function.

As research shows, losing two percent of body weight in fluid can drastically reduce your power and athletic performance.

The Fix

Keep your body well hydrated throughout the day.

Shoot for at least 100 to 120 ounces of water—the equivalent of 12 to 15 cups.

As a rule, drink 8 to 12 ounces of water right before you start running to ensure that you’re hydrated starting off.

Planning a long session? Drink on the run.

Aim for at least 6 to 8 ounces of fluid every 10 to 15 minutes.

To measure your dehydration level, watch out for changes in body weight before and after training.

For every pound you lose, drink at least 16 ounces of fluid.

Additional Resource – Running while constipated.

Rushing Results

In my opinion, the biggest mistake you can make when it comes to trying to achieve diet success—or in any other area of life—is rushing results.

Change takes time, and when you’re trying to change something that’s hard and tricky like a nutrition plan, you need to be patient.

Every runner is different and responds differently to various nutrition plans. The secret to success boils down to EXPERIMENTING with different methods and finding the solution that works for you – and this takes time.

The Fix

Start with the basics.

Eat clean most of the time and experiment with different diet plans, then evaluate each approach for its short-term and long-term benefits.

Your goal is to find what works best for you.

Remember to go slow and go small.

As a rule, make small changes, one at a time.

For example, start by trying to develop a post-run eating strategy, or with eating more protein.

Drink more water and don’t skip breakfast.

It’s not sexy, but it all works.

Each of these steps and fixes put together will help you lay the foundation for healthy eating.

Remember: This is your life we’re talking about, and you’re in it for the long haul.

Every positive change you make is worth the effort, but it may take time for it to become second nature.

Be patient with yourself.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

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Conclusion

There you have it!

The above diet mistakes are some of the most common I see runners (as well as non-runners) make on a consistent basis.

Now it’s your turn. Are you making any of these mistakes? Or do you have other insights you’d like to share?

I’d love to hear from you in the comments section.

In the meantime thank you for dropping by.

Keep Running Strong

Top 19 Superfoods for Runners: Boost Your Performance Naturally

January 26, 2024May 6, 2015 by David Dack

Ready to supercharge your performance and take your running game to the next level? Well, guess what? It all starts with what you put on your plate! Yep, you heard me right. The food you eat before, during, and after each run can make a world of difference, not just in your running performance, but also in your overall health and well-being

Here’s the deal: neglecting your nutritional needs is like trying to run a marathon with shoes that are two sizes too small. It’s a recipe for mediocrity, injury, and burnout. But fear not, my friend, because I’m about to let you in on a little secret that will revolutionize your diet.

In today’s article, I’m sharing with you a list of the most incredible, nutrient-dense foods in the world!

These powerhouses of nutrition are packed to the brim with everything your body craves. We’re talking top-notch quality carbohydrates to fuel your runs, proteins to repair and build those hardworking muscles, and fats that give you the sustained energy you need.

Ready? Let’s get started.

Food For Runners – 1: Beans

Let me tell you a little story about my relationship with beans. Back in the day, I used to turn my nose up at those humble legumes. They just weren’t on my culinary radar. But oh, how things have changed! In my mid-20s, I took a leap of faith and gave beans a chance—and boy, am I glad I did!

You see, beans are like hidden treasures of the food world. Not only are they incredibly delicious once you develop a taste for them, but they also come with a whole host of benefits for us runners. Picture this: one cup of beans serves up a whopping 15 grams of fiber. That’s like getting a fiber-packed superhero cape that swoops in and provides you with 60 percent of your recommended daily minimum! And let’s not forget about the 20 grams of protein they bring to the table. This protein power duo not only tames those hunger pangs but also helps keep those notorious overeating tendencies at bay. It’s like having a personal bodyguard against mindless snacking.

But wait, there’s more! Beans are not just fiber and protein powerhouses. They’re also bursting with vitamins, antioxidants, slow-burning carbs, and a wide range of minerals. It’s like a nutrient extravaganza, with each bean bringing its unique set of goodies to the party. And here’s the kicker—they’ll leave you feeling satisfied, energized, and ready to conquer the world without weighing you down like a lead balloon. I

Oh, and here’s some exciting news for those with type 2 diabetes. A study published in the Archive of Interval Medicine found that incorporating beans, along with their legume buddies like lentils and chickpeas, into your diet can actually improve blood sugar control and reduce the risks of heart diseases. That’s like getting a double win for your health, all thanks to these humble legumes.

Food For Runners – 2: Lentils

Let me introduce you to the true superhero of the legume world—lentils! These tiny powerhouses are like metabolic dynamos, packed with an arsenal of nutrients that can give your body the boost it craves.

First up, let’s talk about iron. Lentils are an iron-rich treasure trove. And trust me, iron is a nutrient you don’t want to mess with. It’s like the secret fuel that powers your body’s engine. When you’re low on iron, it’s like running on an empty tank. You’ll find yourself getting tired at the drop of a hat, and even a simple jog can leave you feeling dizzy and drained.

Not to mention, iron deficiency can show up on your skin, giving you that pale appearance, and weaken your immune system, making you more susceptible to illness. But fear not, my friend, lentils have got your back. They’re here to replenish your iron stores and supercharge your energy levels.

But that’s not all—lentils have an entire arsenal of nutrients to offer. Think of them as a compact package of essential vitamins and minerals. They’re like a treasure chest of Vitamin B, potassium, and other valuable goodies that your body craves. These nutrients work together like a symphony, supporting your overall health, boosting your metabolism, and keeping your body functioning at its best.

And here’s the best part—lentils are not only a nutritional powerhouse, but they’re also incredibly convenient. They’re like the MVPs of meal prep. With lentils, you don’t have to spend hours slaving away in the kitchen. They’re like the culinary wizards that can go from bag to plate in less than half an hour.

Food For Runners – 3: Avocados

First things first, avocados are rich in monounsaturated fats. Don’t let the word “fat” scare you away because these are the good guys that your heart loves. It’s like having a heart-friendly ally by your side.

Research studies have shown that avocados can work their magic by helping to lower levels of LDL, which is the notorious artery-clogging bad cholesterol. But that’s not all—avocados also have the superpower to boost your levels of HDL, the good cholesterol.

But the wonders of avocados don’t stop there. They’re like a treasure trove of over 20 vital nutrients, all wrapped up in a creamy green package. Inside, you’ll find choline, Vitamin E, and Vitamin B, just to name a few.

These nutrients play a unique role in supporting your overall health and well-being.

Now, let’s talk about potassium, another runner-friendly nutrient that avocados have in abundance. Think of potassium as the conductor of your body’s orchestra. It’s like the maestro that regulates heart and muscle contractions, keeping everything in harmony.

However, it’s important to remember that while avocados are delicious and nutritious, they do come with a caloric punch. Think of it as a worthy indulgence. One avocado packs roughly 220 calories and 20 grams of those beneficial monounsaturated fats.

Food For Runners – 4: Eggs

Let’s talk about one of my all-time favorite protein sources—the incredible egg. I absolutely adore eggs, and I’m here to tell you that you shouldn’t shy away from them either.

If you’ve been avoiding eggs because you’ve heard they’re bad for your cholesterol, it’s time to rethink that notion. Recent research has shown that eggs don’t have a negative impact on blood cholesterol levels and are not the culprits behind heart attacks. So go ahead and crack those eggs with confidence!

But wait, there’s more! Eggs are not only delicious but also one of the best foods you can consume if you’re looking to shed those extra pounds.

They are a powerhouse when it comes to nutrition. Packed with protein and healthy fats, eggs have the incredible ability to keep you feeling full and satisfied for longer, all while being low in calories. It’s like having a satiety superhero on your plate.

What makes eggs even more extraordinary is their abundance of essential amino acids—the building blocks of protein that your body needs for a wide range of functions, from creating brain chemicals to building strong muscles.

Protein is like the construction crew that builds and repairs your body, and eggs provide an excellent source of these essential nutrients.

When you consume protein-rich foods like eggs, they work their magic by keeping you satiated for longer periods, helping you eat less throughout the day. But that’s not all. The protein found in eggs, especially in the yolks, stimulates the release of a hormone called glucagon. Think of glucagon as as the hormone that promotes fat burning, helping you on your weight loss journey.

In fact, research conducted by the Pennington Biomedical Research Center found that having eggs for breakfast can make a significant difference in your hunger levels throughout the day compared to a breakfast consisting of complex carbs, like a bagel. So, starting your day with an egg is like setting yourself up for success and keeping those hunger pangs at bay.

Eggs truly are an “eggcellent” option for your morning meal. I personally enjoy having two or three eggs, scrambled to perfection, with a generous serving of greens and a drizzle of olive oil. It’s a delightful combination that fuels my day and keeps me energized.

Food For Runners – 5: Sweet Potato

One of the standout qualities of sweet potatoes is their impressive content of beta-carotene, an antioxidant that can work wonders for our bodies.

Think of beta-carotene as a shield against the oxidative stress that comes with intense workouts.

It helps protect our cells from damage and aids in post-exercise recovery. Sweet potatoes are like little orange powerhouses, supplying us with this essential nutrient to support our athletic endeavors.

But that’s not all the goodness sweet potatoes have to offer. They’re also abundant in Vitamin A, a nutrient that plays a crucial role in maintaining healthy eyes, preventing sun damage (a must for all outdoor runners), and boosting our immune system. Think of Vitamin A as your superhero sidekick, keeping your eyes sharp and your immune system in tip-top shape.

And let’s not forget about the mighty Vitamin C found in sweet potatoes. As runners, we put our bodies through rigorous workouts, and that can lead to the production of free radicals—those pesky molecules that can cause oxidative stress.

But fear not, for sweet potatoes come to the rescue once again! Packed with Vitamin C, they provide us with a natural defense against those running-induced free radicals. It’s like having a shield to protect our cells and keep our bodies performing at their best.

Now, let’s talk about convenience. As athletes, we’re always on the lookout for quick and nourishing pre-run meals. Well, look no further than sweet potatoes! These versatile tubers can be easily incorporated into your pre-run routine. A cup of mashed sweet potato serves up approximately 55 grams of carbohydrates, giving you a fantastic energy boost for a solid hour of running. It’s like fueling up with nature’s own energy source.

Food For Runners – 6: Blueberries

Picture this: as you conquer those miles, your body is hard at work, churning out free radicals through its metabolic processes. These pesky molecules can wreak havoc on your cells and hinder your performance. But fear not, for blueberries are here to save the day!

In a groundbreaking study conducted at Cornell University, researchers found that blueberries reign supreme when it comes to antioxidant capabilities among a whopping 25 fruits and berries. They’re like the superheroes of the antioxidant world, ready to fight off those free radicals and keep your body in top shape. So, when it comes to antioxidant power, blueberries take the crown.

But that’s not all blueberries have to offer. These little gems are also packed with an abundance of manganese, a mineral that plays a crucial role in converting carbohydrates, protein, and fats into energy. Think of manganese as the fuel pump for your running machine. It helps your body efficiently transform the nutrients you consume into the energy you need to power through your runs. With blueberries by your side, you’ll have that extra boost to crush your goals and keep your energy levels soaring.

Whether you prefer sprinkling them on your morning oatmeal, blending them into a refreshing smoothie, or simply popping them as a post-run snack, blueberries are a versatile and delicious way to fuel your runs and support your overall well-being.

Food For Runners – 7: Kale

Let’s talk about Vitamin K, a key player in bone development. As runners, our bones endure a lot of stress and impact. But fear not, because kale is here to fortify your skeletal system. Packed with Vitamin K, this leafy green superhero ensures your bones stay strong and resilient, even in the face of high-intensity running. In fact, just one serving of kale delivers a whopping 700% of your daily recommended intake of Vitamin K.

Now that’s a bone-boosting dose you don’t want to miss!

But wait, there’s more! Kale has another trick up its sleeve: Vitamin C. We all know that keeping our immune system in top shape is crucial for runners. The last thing we need is to be sidelined by infections, viruses, or pesky colds. Luckily, kale comes to the rescue with its sky-high Vitamin C content. A single serving of this vibrant green goodness provides a staggering 200% of your daily recommended dosage of Vitamin C. With each bite of kale, you’re giving your immune system the support it needs to fend off those unwelcome invaders.

What’s more?

Besides being a Vitamin K and Vitamin C powerhouse, kale also boasts impressive amounts of vitamins A and B6, iron, and calcium. It’s like an all-in-one nutrient package tailor-made for runners.

Food For Runners – 8: Spinach

Picture this: Popeye, the iconic cartoon character, with his bulging biceps and unrivaled strength, has a secret weapon tucked away in his back pocket—spinach. But here’s the fascinating part: Popeye’s creator wasn’t just spinning a tale. He tapped into the real science behind spinach, harnessing its incredible ability to provide both strength and power.

This leafy green superhero is armed with a special ingredient called nitrates, and they hold the key to unlocking your running potential. Research has revealed that spinach is packed with these nitrates, which act as mighty boosters for your performance on the road. How, you ask? Well, nitrates have the remarkable ability to supercharge your circulatory system and muscles by maximizing the delivery of oxygen and essential nutrients. It’s like having a turbocharger for your running engine, propelling you forward with enhanced endurance and efficiency.

But that’s not all—spinach has more tricks up its sleeve. Let’s talk about Vitamin K, a nutrient that plays a vital role in maintaining healthy bones. If you want your running adventures to be supported by a strong skeletal system, spinach is your go-to teammate. This leafy green powerhouse is loaded with Vitamin K, ensuring that your bones stay robust and resilient, ready to tackle any challenge that comes your way.

Now, let’s address another health aspect: blood pressure. We all know that maintaining a healthy blood pressure is crucial for our overall well-being, especially as runners. And guess what? Spinach comes to the rescue yet again. Hidden within its vibrant leaves are peptides, little wonders that work their magic by lowering blood pressure. It’s like spinach has its own team of superheroes, swooping in to keep your blood pressure in check and allowing you to run with confidence and ease.

But the goodness of spinach doesn’t stop there. This leafy green powerhouse is a treasure trove of essential nutrients that your body craves. Think of it as a nutritional goldmine, boasting generous amounts of Vitamin C, calcium, magnesium, and iron. These nutrients play crucial roles in supporting your overall health, from bolstering your immune system to maintaining strong muscles and optimizing energy production. Spinach truly is a one-stop shop for all your nutritional needs.

Food For Runners – 9: Wild Salmon

Imagine diving into a culinary adventure fit for a king—a journey where taste, nutrition, and performance converge.

A succulent four-ounce serving of wild salmon gracing your plate, brimming with a mighty 30 grams of protein. It’s no wonder that wild salmon has earned its royal title as the king of fish. With each flavorful bite, you’re fueling your body with a protein powerhouse that supports muscle growth, repair, and overall strength. It’s like granting your body a regal feast fit for a champion.

But wait, there’s more to this majestic fish than just its protein prowess. Wild salmon holds a secret weapon in the form of selenium—an antioxidant that works tirelessly to promote cardiovascular health. It’s like having a loyal knight protecting your heart from the perils of oxidative stress, ensuring that it beats strong and steady throughout your running adventures.

Now let’s delve into the magical world of Omega-3 fatty acids. These precious nutrients, abundantly found in wild salmon, hold the key to reducing post-workout inflammation. Imagine this: as you push your limits on the road, your muscles may experience some battle scars in the form of inflammation. But fear not, for the Omega-3s in wild salmon come to your rescue, soothing those inflamed muscles and speeding up your recovery process. It’s like having a healing potion specially brewed for runners, granting you a faster rebound and keeping you ready for your next run.

But here’s where things get truly enchanting. Wild salmon’s benefits extend far beyond health—they have a direct impact on your athletic performance. Prepare to be amazed by the findings of a study published in the prestigious European Journal of Applied Physiology. This research uncovered a captivating link between fish oil supplementation (rich in Omega-3s) and enhanced cardiovascular performance.

Imagine your heart as the valiant hero of your body, pumping life-giving blood with every beat. This study revealed that fish oil supplementation can boost your heart’s stroke volume—the amount of blood it pumps with each contraction. It’s like unlocking a hidden power within your heart, enabling it to pump more blood, deliver more oxygen and nutrients to your hard-working muscles, and propel your performance to new heights.

But that’s not all—the magic doesn’t stop there. Fish oil supplementation also sparks an increase in cardiac output—the grand total of blood that your heart pumps out. It’s like giving your heart an extra burst of energy, allowing it to unleash its full potential and propel you forward with renewed vigor.

Food For Runners – 10: Watercress

Imagine a vegetable so dense with nutrients that it effortlessly claims the top spot on the Center for Disease Control and Prevention’s list. Yes, you heard that right—watercress reigns supreme as the ultimate nutrient powerhouse. It’s like a shining gem among ordinary foods, elevating your plate to a whole new level of nutrition.

Let’s unravel the magic of watercress and uncover why it’s a true superhero among greens. First, its antioxidant power is nothing short of extraordinary. Picture a battalion of antioxidants armed and ready to combat the free radicals that can wreak havoc on your body. Watercress leads the charge, delivering a formidable army of these protective agents that shield your cells from damage and contribute to your overall well-being.

But that’s not all—watercress has a secret weapon called Vitamin K. This essential nutrient plays a crucial role in bone health, ensuring that your skeletal fortress remains strong and resilient, especially during high-impact activities like running. It’s like fortifying your body’s architectural structure, equipping it with the strength to endure any challenge that comes your way.

And let’s not forget about the hidden treasures that lie within watercress. It’s a treasure trove of other valuable nutrients, waiting to be discovered. From Vitamin A, which supports healthy vision and boosts your immune system, to Vitamin C, which bolsters your body’s defenses against the oxidative stress of running, watercress delivers a wealth of benefits.

But what makes watercress even more remarkable is its ability to offer all these nutritional wonders while being exceptionally low in calories. It’s like indulging in a guilt-free feast, where every bite fuels your body with nourishment without tipping the scales.

Food For Runners – 11: Walnuts

Picture this: you’re on the move, conquering the world one stride at a time, and suddenly hunger strikes. You reach into your pocket and retrieve the ultimate energizing snack—the mighty walnut. These bite-sized powerhouses are not only convenient but also brimming with benefits that will keep you running strong.

Let’s crack open the walnut’s secrets and discover why it’s a go-to snack for on-the-go runners. First, let’s talk about the Omega-3 fatty acid ALA. Studies have shown that ALA can effectively reduce the type of inflammation that poses a threat to your cardiovascular health. It’s like providing a protective shield for your precious arteries, ensuring smooth blood flow as you conquer each mile.

But the wonders of walnuts don’t stop there. These remarkable nuts also play a role in bone health, keeping your skeletal system strong and resilient. The ALA found in walnuts has been linked to a reduced breakdown of bones, providing a solid foundation for your running adventures. It’s like giving your bones the support they need to endure the impact of each footstrike, preventing any cracks or fractures along the way.

Now, let’s delve into the heart-healthy properties of walnuts. These little gems are rich in mono- and polyunsaturated fats, which have been shown to have a positive impact on cholesterol levels. Say goodbye to the dreaded LDL cholesterol, also known as the “bad” cholesterol, as walnuts have been found to effectively lower its levels.

But the benefits of walnuts extend beyond the heart. These plant-based powerhouses are a treasure trove of essential nutrients. Just think of the fiber, Vitamin B, and antioxidants they contain. Fiber keeps your digestion in tip-top shape, promoting a healthy gut and preventing any hiccups along your running journey.

Vitamin B provides an extra boost to your energy levels, keeping you fueled and ready to conquer any distance. And let’s not forget about the antioxidants, such as Vitamin E, which act as your body’s defenders, warding off the harmful effects of oxidative stress and supporting your overall well-being.

Food For Runners – 12: Salmon

Picture a 3-ounce serving of salmon, delivering a modest 150 calories, while generously providing you with 20 grams of protein and 7 grams of fat. It’s like a well-balanced symphony of nutrients, carefully orchestrated to fuel your body and support your overall well-being.

One of the crowning glories of salmon lies in its abundance of omega-3 fatty acids. These remarkable compounds have been extensively studied and hailed for their incredible health benefits. Research has shown that consuming omega-3s can help lower blood pressure, reduce the risk of heart diseases, and even ward off a myriad of health troubles.

But the wonders of omega-3s don’t stop there. These fatty acids are also champions in the battle against inflammation. Whether you’re recovering from an intense workout or striving to build stronger muscles, the anti-inflammatory properties of omega-3s can be your trusted allies. They help your body bounce back faster, promoting faster recovery and supporting long-term muscle growth. It’s like having a team of skilled healers working behind the scenes, ensuring you’re always at your peak performance.

Let’s not forget about another key nutrient found abundantly in salmon: iodine. This mineral plays a vital role in proper thyroid functioning, which is crucial for maintaining an optimally running metabolism. It’s like a conductor orchestrating your body’s internal symphony, ensuring every process runs smoothly and efficiently. By including salmon in your diet, you’re giving your body the fuel it needs to keep your metabolism humming along.

When preparing salmon, let your creativity shine. Broiling is a fantastic cooking method that brings out the fish’s natural flavors, while keeping the calorie count in check. Enhance the experience with a delightful blend of spices, a splash of lemon juice, a sprinkling of herbs, or a touch of garlic. These additions will infuse your dish with tantalizing flavors, all without adding extra calories. It’s like painting a masterpiece on your plate, transforming a simple fish into a culinary masterpiece.

And remember, salmon isn’t the only fish that offers these remarkable benefits. Cast your net wider and explore the seas of flavor with sardines, mackerel, trout, herring, and other types of oily fish. These are equally rich in omega-3s and can be delightful additions to your seafood repertoire.

Food For Runners – 13: Broccoli

Broccoli, the green superhero of the vegetable kingdom, may not have been love at first sight for me, but once I discovered its incredible benefits, I couldn’t help but fall head over heels for it. This versatile veggie is not just a pretty face; it’s a nutritional powerhouse that can support your weight loss journey in more ways than one.

Let’s delve into the magic of broccoli and unlock its secrets to shedding those unwanted pounds. This cruciferous delight is brimming with dietary fiber, minerals, and vitamins, making it a superstar in the realm of healthy eating. But the real star quality lies in its low-calorie and low-fat profile. It’s like finding a treasure trove of nutrition without the guilt of excess calories or unwanted fats.

So, how exactly can this mighty green veggie help you on your weight loss quest? Well, its high fiber content plays a pivotal role. Fiber is like a trusty sidekick that swoops in to keep you feeling full and satisfied, all while helping you control those pesky hunger pangs. By adding broccoli to your meals, you’re giving your body a fighting chance against the temptations of overeating. It’s like having a loyal ally in your battle against the munchies.

But wait, there’s more! Broccoli is not just filling; it’s also incredibly low in calories. Just imagine, a generous cup of cooked broccoli weighing in at a mere 6 ounces and boasting only around 50 calories. It’s like nature’s gift to calorie-conscious individuals. And here’s another interesting tidbit: cooked broccoli is roughly 90 percent water by weight. So, not only does it satiate your appetite, but it also keeps you hydrated, contributing to your overall well-being.

Let’s not forget about the dazzling array of nutrients that broccoli offers. It’s like a nutritional treasure trove, packed with calcium, and a bounty of vitamins, including the mighty trio: A, C, and K. These vitamins are like a dynamic trio of protectors, standing guard against various health ailments. From fighting cancer to keeping blood pressure in check, and even combating heart diseases, they play a crucial role in maintaining your well-being. In fact, a single cup of cooked broccoli surpasses the daily requirements for both Vitamin K and C.

To make the most of broccoli’s benefits, let your culinary creativity soar. Toss it into your salads to add a vibrant crunch, or serve it as a delightful side dish to complement your main meal. And guess what? You can even enjoy it for breakfast! Starting your day with a filling and nutritious meal sets the tone for the rest of the day.

Food For Runners – 14: Apples

Apples, the portable powerhouses of the fruit kingdom, have won my heart for their convenience and undeniable snacking appeal. But let me tell you, their benefits go far beyond their portability. These vibrant fruits are a true treasure trove of fiber and an array of valuable nutrients, making them a smart choice for those aiming to shed some extra pounds.

Now, let’s address the burning question: Can an apple a day truly helps keep those pesky pounds away? The answer is a resounding yes! A fascinating study published in the esteemed journal Nutrition revealed that overweight women who indulged in three apples (or pears) each day for a three-month period actually shed more weight compared to those who opted for a similar diet but replaced the fruits with oat cookies. Women should also take plenty of multivitamins for an effective weight loss plan. Learn more about it here.

So, what makes apples so incredible for weight loss?

Well, let’s start with the fact that a large apple boasts approximately five grams of fiber. Fiber is like the hero of your digestive system, keeping things running smoothly and promoting a feeling of fullness. And here’s another fun fact: apples are comprised of roughly 85 percent water. It’s like nature’s way of ensuring that you stay hydrated and satisfied.

But that’s not all! Apples have a few more tricks up their sleeve. They contain a compound called quercetin, which acts as a powerful ally in the fight against cancer, promotes healthy lung function, and even helps reduce the risk of cholesterol damage. And let’s not forget about pectin, a soluble fiber found in apples that contributes to that delightful feeling of satiety. It’s like a natural appetite suppressant that keeps you feeling satisfied for longer, preventing those pesky cravings from derailing your progress.

And the nutritional goodness doesn’t stop there. Apples also offer a dose of potassium, vitamin C, and a host of other valuable nutrients that support your overall well-being. It’s like a nutritional treasure packed into a single fruit, ready to nourish your body from the inside out.

Food For Runners – 15: Chicken Breast

A 3-ounce portion of boneless, skinless chicken breast (or half a chicken breast) is a mere 140 calories, making it a smart choice for those watching their waistlines. But wait, there’s more! This poultry delight packs a whopping 25 grams of high-quality protein.

But here’s the real magic: indulging in grilled, skinless chicken breast helps you consume fewer calories while keeping hunger at bay. By opting for the lean and mean version without the skin or breading, you’re not only reducing calorie intake but also maximizing satiety.

Now, a word of caution: steer clear of the seductive temptations of fried chicken, chicken strips, and chicken nuggets. These little troublemakers are notorious for their calorie-loaded nature and unhealthy fats that can sabotage your hard-earned progress. Let’s keep our focus on the grilled goodness that keeps our bodies nourished and our taste buds satisfied.

While we’re on the topic, let’s talk about the importance of choosing free-roaming, organic chicken. These feathered friends live their lives in more humane conditions, allowing them to roam and enjoy a more natural diet. Not only does this benefit the chickens themselves, but it also ensures that we’re consuming a higher quality product that aligns with our commitment to healthier living. Plus, let’s be honest, the taste of organic chicken is truly something to behold. It’s like nature’s way of rewarding us for making mindful choices.

But hey, I get it—personal preferences play a big role here. Whether you go for organic or not, the most important thing is to savor the flavors and embrace the nourishing power of this versatile protein source.

Food For Runners – 16: Tuna

Imagine cracking open a can of this fishy delight, and within that mere 100 grams of tuna lies a powerhouse of Vitamin D, ready to shower you with its goodness. We’re talking about a dose that covers half of your recommended intake, packing a serious punch to keep your bones strong, your immune system in top shape, and your overall well-being soaring.

But wait, there’s more! We’re about to unveil the tantalizing connection between tuna and your love life. It turns out that Vitamin D, in all its glory, has a remarkable effect on your libido.

According to a study conducted by the esteemed Medical University of Graz, this marvelous vitamin actually works its magic by regulating a sneaky chemical called sex hormone-binding globulin (SHBG). You see, SHBG has a knack for suppressing libido, but Vitamin D comes to the rescue, limiting the levels of this libido-squelching villain and allowing your desire to soar.

But let’s not forget that tuna has a lot more to offer than just its bedroom-boosting powers. It’s a nutritional powerhouse, teeming with protein, omega-3 fatty acids, and a host of other essential nutrients that your body craves..

Just remember, moderation is key. While tuna is a treasure trove of health benefits, it’s important to be mindful of your consumption. Opt for sustainable sources, such as pole-and-line caught or troll-caught tuna, to ensure you’re making a responsible choice for both your health and the environment.

Food For Runners – 17: Chocolate

Chocolate often gets a bad rap, with whispers of guilt and indulgence floating in the air. But fear not because when enjoyed in moderation, the dark variety can be a game-changer for your health and overall well-being. Yes, you heard that right – chocolate can actually be good for you!

But hey, don’t just take my word for it. A study conducted by experts in the field has revealed that dark chocolate, with a cacao content of at least 70 percent, can work wonders for your precious blood vessels. How, you ask? Well, it’s all about that remarkable increase in elasticity.

You see, indulging in the velvety smoothness of dark chocolate can give your blood vessels a boost, enhancing their flexibility and promoting better circulation throughout your body. This means improved blood flow, reduced risks of stroke, and a heart that’s singing with gratitude.

But hold on, there’s more to this chocolatey tale. Dark chocolate, with its rich and complex flavors, isn’t just a treat for your taste buds. It’s a powerhouse of stimulatory compounds that can rev up your energy levels and boost your performance.

What’s responsible for this delightful burst of energy, you may wonder? Well, it’s the dynamic duo of caffeine and theobromine that dance within each bite of dark chocolate. These compounds have been known to awaken your senses, sharpen your focus, and give you that extra kick to conquer your day.

Food For Runners – 18: Raw Milk

Raw milk boasts a bounty of muscle-healing proteins that can work wonders for your post-workout recovery. It’s like giving your muscles a superhero’s embrace, providing them with the building blocks they need to bounce back stronger and faster. With every glass, you’re nurturing your body from within, setting the stage for accelerated rejuvenation.

But that’s not all, my friends. Raw milk is a hydration hero, offering a refreshing dose of pure, thirst-quenching water with every sip. It’s like a cool, revitalizing waterfall cascading down your throat, replenishing your body’s fluid levels and keeping you well-hydrated. This natural hydration boost is a key ingredient in keeping you fueled and ready to conquer your day.

Let’s not forget about the essential nutrient that raw milk brings to the table: calcium. This mighty mineral is a champion when it comes to bone health, providing the foundation for strong and resilient skeletal structures. With each glass of raw milk, you’re giving your bones a loving embrace, ensuring they stay robust and ready for whatever challenges come your way. It’s like fortifying your body’s fortress, equipping yourself with the tools for long-lasting strength.

Now, here’s an intriguing twist. Did you know that enjoying a glass of raw milk around bedtime can work its magic while you sleep? Yes, you heard it right! Raw milk possesses a secret weapon in the form of slow-digesting casein proteins. These proteins ensure a gradual release of nutrients, creating a sense of sustained nourishment throughout the night. But that’s not all—raw milk has the power to enhance the release of sleep-promoting melatonin and serotonin, ushering you into a deeper and more restful slumber..

So, how much raw milk should you savor? Well, that depends on your personal preferences and needs. But let me offer a gentle suggestion: make it a daily ritual to indulge in at least one cup of this liquid gold. Give yourself the gift of nourishment and wellness, knowing that with each sip, you’re embracing the remarkable benefits that raw milk has to offer.

Food For Runners – 19: Spice

Studies have shown that capsaicin, the star of the chili pepper show, has the remarkable ability to curb your appetite and rev up your fat-burning furnace. It’s like having a personal trainer for your metabolism, pushing it to new heights and helping you shed those unwanted pounds. This magical substance has even found its way into weight loss supplements, solidifying its reputation as a secret weapon in the battle against excess fat.

But that’s not all. Let’s turn our attention to another spice that deserves a moment in the spotlight—black pepper. Beyond its role as a flavor enhancer, black pepper harbors a secret ingredient called piperine, a potent thermogenic compound that works wonders for your body.

Recent studies have revealed that piperine, with its remarkable thermogenic properties, can do more than just add a kick to your favorite dishes. It has the power to reduce inflammation and thwart the formation of new fat cells, a process known as adipogenesis. It’s like putting a roadblock in the way of excess fat, preventing it from taking up residence in your body. The result? A reduction in body fat, cholesterol levels, and waist size—truly a triumphant victory in your quest for a leaner, healthier you.

So, it’s time to embrace the spicy allure of red chili pepper and the remarkable benefits it brings to the table. Sprinkle it on your favorite meals, infuse it into your sauces, and let its fiery essence awaken your taste buds and supercharge your fat loss journey. Don’t be afraid to embrace the heat—it’s a small price to pay for the potential rewards that await.

Bonus Food: Whole Psyllium Husks

Whole psyllium husk may not be the most famous runner in the superfood race, but it certainly deserves a place at the starting line. If we consider its high fiber content, whole psyllium husk becomes an essential player for runners looking to maintain digestive health.

This unassuming supplement works tirelessly to aid in regular bowel movements and can also help manage cholesterol levels. Additionally, the gel-forming fibers in whole psyllium husk are great at keeping hunger pangs at bay, providing a feeling of fullness that can assist with weight.

Not only that, but whole psyllium husks are known to prevent colon cancer. That’s because a high-fiber diet protects against colon cancer in general, meaning whole psyllium husks can be a great ally in the fight. And if that wasn’t enough, whole psyllium husks can also reduce your risk of heart disease, hemorrhoids, high blood pressure, high blood pressure, high cholesterol, inflammatory bowel disease, irritable bowel syndrome, obesity, and so much more.

So next time you’re stocking up on pantry essentials, remember to reach for whole psyllium husk—the underdog that supports both your digestive well-being and your running performance

The Greatest 72 Running Tips Of All Time

December 18, 2024June 11, 2014 by David Dack

Looking for the best running tips on the web? Then you have come to the right place.

Whether you’re a beginner runner, a weekend warrior, or a seasoned athlete, the following running guidelines can help you improve your performance, prevent injury, and reach your fitness goals.

What’s not to like!

Let’s dive in.

Dive in

To become a runner, you need to start running.

It’s that simple, period. Accept the challenge and do your best—even if it scares the hell out of.

If you are a beginner runner, then you need to think in minutes, not miles.

Shoot for a 30-minute run while opting for the walk/run method.

Once you can run for up to 30-minute with ease and without taking breaks, then aim to up the ante.

To make sure that you are running at a comfortable pace, take the ‘run-talk’ test.

If you can keep a conversation going with your buddy while running without much trouble, then you are opting for the right beginner running pace.

Yes, you can walk in your running shoes, but you just can’t run in your walking shoes, period.

So do yourself a solid and get the right pair.

Spend at least $50 on a good pair.

It should last you at least 500 miles.

When purchasing a running shoe, make sure that they are wider and longer than your bigger foot—your dominant side.

Also, steer clear of pointed shoes and always seek the advice of a specialist when in doubt.

Breaking into a fast running pace is the recipe for premature fatigue, even injury.

As a result, start your runs right and do a warm-up.

I usually start my runs with a 5-minute jog.

If I feel any tightness or soreness in my muscles, then I gently stretch it away.

Rushing back to the real world with too much gusto after a run is a big mistake.

Instead, invest time in a proper cool-down by taking at least 10 minutes to stretch, relax your body and contemplate on what you have just completed.

Keep a keen ear on how your body felt both during and after a run.

Doing so can help you avert trouble and can set you in the right direction toward achieving your running goals.

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And don’t worry, my ebook is written in a conversational, jargon-free, style.

All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

How to quickly and easily get started running (it’s indeed is easier than you’d think!)
How fast (or slow) should you go on your first sessions
The exact 13 questions you need to answer before you a buy a running shoe
The seven most common running injuries….how to deal with them before they progress into major ones!
The quick standing stretching routine that keeps you flexible even if you’re busy as hell
The 10-minute warm-up you must do before any session to get the most of your training
And much, much more.

Click HERE to get started with The Runners Blueprint System today!

“keep it simple, stupid” should be your motto when it comes to training—whether you are prepping for your first 5K or about to compete in an ultra marathon adventure.

The right foundation can take you a long way.

After building it, then you can move on to adding hill reps, pace work, speedwork, and eventually race strategy.

Just be sure to have the right foundation first.

Building up mileage is not an upward straight arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

Work on increasing your total body strength—especially the core. Work also on your mobility, flexibility and balance.

Think in wholesome terms and your fitness and health will be forever in your debt.

Reaching a weekly mileage of about 10 miles per week can significantly boost your aerobic capacity- and help you ward off heart trouble.

10 miles is the benchmark—you can always add more once you’ve built the lung power.

Junk miles are not just junk.

Those slow miles done during warm-ups or recovery days play a vital role as well.

Junk miles can shed some serious calories and grant you the mind focus you need to work on improving your running form, plus other fitness and health benefits.

Just because you can run a 10-miler without breaking a sweat does not mean that you go can through a 8 X 400m on the track at a fast pace—unscathed.

That’s why you need to always keep a beginner mind when approaching a new running training method. Stay humble, and you’ll surely achieve progress.

Doing all of your workouts in the comfort zone is comfortable, but it’ll not help you improve much.

That’s why you would need to step out of your comfort zone and embrace quality training.

You just need to find the sweet spot—challenging but healthy.

If you run, let’s say 20 miles per week, then be sure to log at least 4 to 6 miles of quality miles.

These miles will boost your aerobic capacity and help you run faster, further with less fatigue.

Hills are runners’ worst nightmare, but they are exactly what the doctor ordered.

Hill work is the best form of resistance training that there is, and can also help you run faster and improve your running mechanics and form.

All this while lessening the risks of injury.

Fartlek training is a less structured form of interval training that was developed in the 1930s.

It’s simple, start with a warm-up jog, run flat out, jog for recovery, then sprint again without following a strict distance recipe.

Sprint and jog on feel, not on benchmarks. Image

Start a training log and keep track of your quantifiable gains (and losses).

This is the best way to shed light on darker aspects of your training so you can judge what needs to stay and/or to go.

The best way to find what works the best for you can only happen through embracing the trial and error process.

Our mistakes show us the road to success, period.

Ignoring the feedback you get from your training is the biggest mistake you can ever make, so learn from it and make the right adjustments and you’ll improve.

Success varies from one person to the next, and once you find what works the best for you, you need to keep it up by building a ritual around it.

Repeat it as habitually as possible until it’s a part of your training program.

You don’t need to reinvent the wheel.

To improve your running, you ought to measure it.

And the best way to do so is via regularly testing yourself.

Compete in races as part of a plan to test your fitness level, progression and race pace.

Do regular test runs to see if you are improving or slacking.

Additional resource – Guide to running lingo

Keep your body fully relaxed throughout the running session.

Breathe deeply, keep your shoulders relaxed and let your jaw hang loose.

Don’t clench your fists in a tight grip.

Instead, be sure that your fists are loose, thumbs gently resting on the fingers as if you were holding on a delicate butterfly in each palm.

Clenching builds unnecessary tension that leads to discomfort and energy waste.

From the looks of it, running is solely a lower body activity. But to get efficient with your running, your upper body can also be of help.

That’s why you ought to move your arms more—especially when trying to gain speed.

Just take a look at sprinters, and you’ll get the idea.

Improving your running style on your own has its limits. In fact, you would need to seek the advice of a specialist—such as a podiatrist or a coach—to help you nail down your running mechanics.

If you can’t afford a specialist, then rub shoulders with elite runners and learn the skill by osmosis.

According to study, those who exercise first thing in the morning tend to stay more consistent with their training programs than those who do it later on.

So, score high points in the consistency game and become an early morning runner.

Believe me; it’s like an addiction.

Once you taste the joys of the morning run, you’ll never be the same.

If you are not a morning runner, then schedule your runs during your lunchtime breaks.

Noontime running is the perfect break from the workday, and can also ramp up your dose of Vitamin D—the daylight. Plus, it can also help you avoid eating a heavy lunch.

If 20 minutes is all you have, then go for it.

A short run is better than none.

This also helps you ingrain the habit of exercising no matter how crazy and chaotic life can be.

Running against traffic can help you stay alerted and have your eyes opened on any danger you may face.

We all hear about the traffic statistics, so don’t let yourself be just another statistic.

Better safe than sorry.

Sticking to the same running route is the recipe for boredom.

Instead, be sure to add variety to your training by changing up your running routes regularly.

This will not only help you outrun boredom, but it’s also good for injury prevention and developing proper running mechanics.

Running on hard and uneven surfaces is a major cause of running injury.

So do your body (and knees) a solid and stick to softer surfaces whenever possible.

This can be hard living in urban areas where pavement surfaces are the norm, but your best to run on proper surfaces.

Top athletes in all fields have a little trick they use to stay top of the game.

Hint: it’s in their heads.

Visualization techniques have the been the staple of mental training for decades, and you should be putting them to good use as well. .

Goals provide clarity and direction.

Plus, they do your motivation wonders.

So set them right and update them regularly.

Better yet, sign up for a challenging race and set your training goals around it.

Additional Resource – Here’s how to protect yourself from dogs

Jotting down your goals on a piece of paper is a must, just don’t write them on stone.

Goals can vary according to your body’s response to training and your aspirations.

So make sure to rewrite and upgrade your goals whenever it’s necessary.

Plus, just the mere act of rewriting a goal can enforce it.

Goals are key to success, but when you set unrealistic ones, you are setting the stage for disappointment, and failure and all the enthusiasm can turn into resentment.

That’s why you need to run your goals through a reality check.

Shoot for a reasonable goal and build on it.

Remember, you’ll never know what’s unrealistic until you try it.

Ask any person why they are not running—or not working out in general—and they’ll surely spit out a list of excuses.

I don’t have the time, I’m too old, I don’t know why and so on.

Iif you want to stay on the training track, you have to fight that allegedly logical voice that “manufactures” all that crap.

Why are you running? Come up with at least five reasons and keep them close to heart.

I owe my training consistency to a long list of running partners. Heck, I was dragged to running by my steadfast cousin.

You should be doing it too.

Instead of venturing down the running path on your own, try to schedule your runs with a training buddy, even a running group.

Do that, and consistency and motivation will come in handy.

Peer pressure can do your motivation and consistency wonders.

This instinctive force is so powerful that you just can’t resist it, but you have to take the first step by joining a club or a running group.

It can bring out the best in you.

There are plenty of clubs out there, just pick the ones that feel right for you and are a match to your training goals and schedules.

I love running because I can make it fun.

It’s like play for me.

Yes, of course, it can get serious when I’m prepping for a race or trying to break a personal record, but if it’s not fun, I wouldn’t be doing for long.

Fun is the road; fitness is merely the result.

A training buddy can help you push the pace and stay consistent with your goals, but sometimes going solo is exactly what the doctor ordered.

Going solo is important especially if you are trying to recover from a hard run and don’t want to push the pace.

Going solo is also a great way to be alone with your thoughts on the road, just you and your legs pounding the pavement with no other worries.

Get out of a training running rut by injecting at least four 30-second pace pickups (not all-out-sprints) on your next 30-minute run.

This will not only help you dodge boredom, but also get your heart rate up and boost your performance.

Well, not literally, unless you want to spend the night in jail.

Technology based performance tools—think heart monitors, chronometers, GPS tracking and the like—can surely help you improve your performance, but relying heavily on such tools can be counterproductive.

Sometime you ought to run with your imagination.

Run with yourself.

Run with no worry about performance and numbers.

Run naked.

When doing easy runs, take the time to enjoy the scenery.

Smell the roses, breathe deeply, look over the horizon, ap

preciate the beauty that surrounds you, and remember to have fun.

Don’t get trapped in the training-is-everything mindset; otherwise, you’ll definitely get drained out.

I just couldn’t go for a run without my music on.

In fact, one of my major reasons to running is listening to music.

Running has become the activity I do just to listen to music.

So use music to get your mental state up to the challenge.

To keep running for the long haul, think in terms of the current moment.

Thinking about your past will make you feel guilty, and thinking about the future will invite worry.

The only moment is the now, and all change can only happen in the now.

Runners of all creeds should follow a well-balanced diet.

Aim to eat about 70 percent carbs, 20 percent protein, and 10 percent fat.

Base your diet around carbohydrates such as rice, pasta, and potatoes since glycogen—a product of carbs—is a vital source of energy on the run.

You would also need the protein for rebuilding damaged muscle tissue and recovery.

Make sure that you are getting the most bangs out of your diet choices by expanding your nutritional gamut and testing (and tasting) new food each week.

The more varied the colors, the better.

Just keep it healthy.

If you are serious about making the most out of your runs, then hydrate.

Drink plenty of water throughout the day, and if you are planning for a long run, then take a bottle of water with you—this is especially true during summer time.

Make pre-run meals a priority.

About one to two hours before a run, have a small meal to fill up your energy tanks.

Pick what you like; a sports drink, fruit smooth

ie, or even a small sandwich.

Choose low-fat bars (less than 5 grams) and packing no more than 250 calories.

Gorging on energy bars will only make you fat, even compromise your running.

So be moderate. It’s energy on the go, not a holiday meal.

Eating during the recovery window—the hour following a run—is crucial for recovery and energy replenishment.

Choose a mix of carbs and protein to get the most results.

Something like a banana-milk-shake is ideal because it scores high on carbs—essential for replenishing the empty tanks—and protein—the recovery process.

Everyone needs a healthy dose of the multivitamins in their lives, but runners need even more thanks to the stresses of exercising.

The high impact nature of running can produce damaging free radicals and may even cause some harm to the red blood cells your feet—that why you would need the multivitamins to take care of the collateral damage.

Iron deficiency can lead to fatigue and other serious health trouble.

The bad news is that runners are more prone to suffer from iron deficiency than the average person.

That’s why you ought to eat plenty of fish, dark meats, liver, eggs, beans, and nuts.

Overtraining can wreak havoc on performance and health.

But you can ward it off by keeping tabs on your normal heart rate.

If your morning pulse rate is higher than normal— 10 beats or more— then you haven’t recovered from the previous run.

Take time off or back off until it comes down to its regular rate.

Going too fast too soon increase your risk of injury and overtraining.

To ward off the trouble, adopt a progressive mindset.

Do as little as possible and build on that.

Think baby steps.

Walk before you run if you have to.

The old motto of ‘no pain, no gain’ may sound tempting to follow, but it’s not always the safe approach when it comes to injury-free running.

Most of the time, pain is just pain and can be counter-productive.

Any one can train himself or herself into the ground.

You should always strive to “get fit without getting hurt”—That’s the motto.

Building up mileage is not a straight upward arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

Bad days, bad workouts, injuries, emotional sand pits and the likes are a part of the training life.

Expect them, and when they happen, be sure to get over them as soon as possible.

Allow yourself some time to stew over them, then just let go.

Wallowing in sorrow and self-pity will not get you where you want to go.

To train for the marathon, you won’t necessary need endless hours of training.

By running for about 45-minute two times a week, and by incrementally boosting the length of your the long run, you would be able to pull off the 26.2-miler beast.

Marathon training can get you into the best cardio shape of your life, but you should learn when to stop.

That’s why you should never run for more than 3 hours straight in training.

Quality always defeats quantity, and marathon training is a fine example.

During marathon training, pains and aches are bound to arise.

Overtraining and most marathon-related injuries can be prevented by just keeping a keen ear on your body and readjusting your training accordingly.

To get the most bangs out of your marathon race, don’t keep your eyes on just one goal—pulling it off in less than three hours for instance—but you should develop a range of goals so that can bolster your odds of success.

A great taper period is what will make the difference between a great race and a disaster—especially if you have been putting the sweat in training.

As a result, gradually decrease your training volume in the three weeks before the big day.

Don’t let race jitters highjack your running pace during the first miles—that can be hard to resist thanks to the race-day adrenaline rush.

Pick up your pace slowly and consciously hold yourself back during the early miles.

Once you finish a marathon race, take some time to take note of what went right and what was right down awful, then move on.

Just let it go and forget about your last marathon before you sign up for another.

Natural Foods

Why Natural Foods are Better?

The Foods to Eat

Processed Foods

I see Processed Foods Everywhere

They are Bad

Are Processed Foods Always a Bad Choice?

The Good

The Bad

Diets Are Hard To Maintain

Not Eating Enough

The Fix

Eating Whatever You Want

The Fix

Not Consuming Enough Protein

The Fix

Addicted to Sports Nutrition

The Fix

Running Away from Fats

The Fix

Ignoring Post-run Fueling

The Fix

Not Drinking Enough Water

The Fix

Rushing Results

The Fix

New to Running? Start Here…

Food For Runners – 1: Beans

Food For Runners – 2: Lentils

Food For Runners – 3: Avocados

Food For Runners – 4: Eggs

Food For Runners – 5: Sweet Potato

Food For Runners – 6: Blueberries

Food For Runners – 7: Kale

Food For Runners – 8: Spinach

Food For Runners – 9: Wild Salmon

Food For Runners – 10: Watercress

Food For Runners – 11: Walnuts

Food For Runners – 12: Salmon

Food For Runners – 13: Broccoli

Food For Runners – 14: Apples

Food For Runners – 15: Chicken Breast

Food For Runners – 16: Tuna

Food For Runners – 17: Chocolate

Food For Runners – 18: Raw Milk

Food For Runners – 19: Spice

Bonus Food: Whole Psyllium Husks

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