Foods to Eat Before You Run

Food To Eat Before You Run

If you wake up early to go running it can be very confusing trying to figure out good foods to eat before you run.

You may not have time in the to eat before you run because your stomach has to digests some of the food. Some foods are ok, but others can make you feel nauseous and uncomfortable.

Sometimes you may run in the middle of the day and need the energy to keep you going while your run.


What's a good food to eat?

 What are the best foods to eat before running?

 My advice would be to experiment with some of these foods and see what works for your running.

Banana - What a great tasting sweet fruit that raises blood sugar naturally providing you with energy for your run! In the morning when you step out of bed a banana is one of those great foods to eat before you run. It will fill you up and doesn't cause any stomach discomfort during your run.

Bananas are my fruit of choice while going on long runs, because they are easy to carry and convenient to eat when you need the energy.  Eating 2 bananas will keep you going for an hour or more. Eat a banana a day because bananas have more vitamins and nutrients than an apple! The vitamin K in bananas help to transport oxygen to the muscles making muscles more efficient.

Yogurt - Yogurt is easy to digest and is recommended for people who have a difficult time digesting lactose in dairy products. It contains protein that helps build muscle, vitamin D (calcium) to keep your bones strong, and is good for cardio health! You only need a little bit to get you going.

Nuts - Almonds or walnuts really help in absorbing toxins and are great at providing natural energy. It is among the best foods to eat before you run! With essential oils helping you to stave off hunger nuts are a great choice to get you out the door. A handful of 8 will do.

Oatmeal - With it's heart happy fibre and carbohydrate properties this homemade oatmeal is a great on the menu for foods to eat before you run first thing in the morning. You only need a little to get you going, the oats contain protein making it an excellent choice for muscle energy. Oats absorb slowly in your system, if  you add fruit, or naturals jams this will keep your energy high and hunger at bay. 

Water - I always suggest you add a half a cup, to a cup of water to keep you hydrated. Have it about 15 minutes before you get out there.

Let me know in the comments section what foods do you eat before you run!

Why am I having such a hard time running?

The season slowly moves it's way to the end..............................................

And you are still having a hard time running...

Why are you having such a hard time running?

It takes a good 3 or 4 times to get started running, so don't worry if you've fallen back.
Do you have an injury that has set you back which is made you have a hard time running?
Make sure you are walking 30 minutes every day. 
Walk the route you want to run.
Walking burns 200 calories in 36 minutes!

When things get better...start running!

One of the reasons you have such a hard time running is because of consistency and staying with your schedule. 

Sometimes I even have problems getting out the door.
I want to roll over, go back to sleep and forget about running altogether!
it's nice just to sit back and relax...You're so busy, the last thing you want to do is run.
And who wants to get all sweaty anyway!

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Believe it or not, one day - on your busiest day - you'll say..."I got-to-get-out of there, I need to run!"

It's really all about thinking where this running is going to take you, after you've peeled yourself out of bed.
Yes, you go around the block and some.
But there's more attached to that when you've finished.
It's a bigger place, it's accomplishment...  Your victory place.
Your Victory Place of you accomplishing this very goal!
Your own goal. ONLY YOURS...
It feels soooo good!
Doing this every week inserts positive feelings that feel far better then quitting...

Do you know what it feels like to say, "I just ran 5 Kilometers without stopping!", "I just ran 12 Kilometers!" or "I just ran 12 miles!"?
It's an amazing feeling!
It's your own victory!
Imagine you running 12 miles and looking very toned and feeling very awesomely cool inside.

Right now you may think you'll never do this because you're having such a hard time running!

There are so many people who have joined RunningMySpace and are doing it. 
Guess what? You will too!
They started at the same spot as you.
Some of them even cried there way to the door just because they knew what they wanted, but found the first steps of getting out there, hard. 
They went kicking and screaming, but they got there!
After a few times quitting and then getting back out and trying it again, they did it.

I'm going to give you 3 tips to keep you going...

1.  When you go to bed, put all your running apparel out on the dresser and shoes beside the bed. This is a great trick that plays on the mind, because the minute you open your eyes you'll see what you need to do for the day. Your stuff is waiting for you to run!
2. Think of your goal... Your goal to run that 5K, that Terry Fox run or running cross-country races! If you picture yourself doing the action, this picture has a strange way of arranging things to make goals happen. 
3. Give yourself a break. If you are really tired one day and it's your running day, don't run. Walk. Walk for at least a half hour, you might surprise yourself and throw in a few running steps!

Racing is a great way to keep you motivated and stay running.
Click this link and order this Superior Program for Beginners if you are having a hard time running.
This program will help you stay motivated and get you to the finish line.
Here's what you get.

• 5K Training for Beginners manual
• A Runners Guide to Nutrition
• A Runner's Guide to Preventing and Treating Injuries
• How to Boost Your Metabolism
• Healthy Smoothies for Rapid Weight Loss
• Rapid Weight Loss
• Planning Your Success
• Healthy Soups for Healthy Living
• Glycemic 101

Click Here to Take Action!

14 Reasons Why You Should Drink More Water!

They say water is the elixir of life!

Believe it! 

There are so many good reasons to drink water. 

Water is really all we need sometimes to pull us out of a slump. Most times we walk around in life totally oblivious to the fact the we are thirsty. You might complain of a sore back or knee. Maybe you have a headache or just plain feel tired and depressed. All you need is to drink water!

I've heard some people say they never drink water. They just don't feel the need.

Water is the reason you don't age.

If you never drink water, then you are always wilting.
If you just drink little bits of water through the week. 
Your organs are suffering and you will have moments where you can't think straight. 
Then you'll have moments where you'll just feel lousy.
You might forgo your run or walk, you might say you're coming down with something.
You might even go to the doctors for a sore throat.

When all you need to do is drink water!

Look at your lips, look at your tongue, look at your skin.
If your lips are cracked, wrinkled and dry.
Your tongue grey and dry looking
Your skin rough, cracked or increasingly wrinkled.
Drink water.
Drink a little bit every 2 hours until you feel better.
Don't forget to drink water daily.
6 to 8 ounce glasses daily and more if you are exercising.

14 good reasons to drink water!

1. Good for moisturising skin.
2. Good for your heart by decreasing your risk of heart attack.
3. Good for a headache cure, one glass is sometimes all it takes.
4. Good for curing fatigue and making you feel refreshed.
5. Good for relieving hunger pains and aiding in weight loss by curbing appetite.
6. Good for flushing toxins out of cells and keeping them plump. 
7. Good for reducing some risks of cancer like colon, bladder and breast.
8. Great for exercise and feeling good.
9. Great for cell function and transportation of nutrients.
10. Excellent for lubricating your joints including the spine by helping cushion joints.
11. Excellent for flushing your whole digestive system and making it easier to digest food.
12. Great for weight loss by increasing metabolism.
13. Great for preventing constipation and the uncomfortable feelings that go along with elimination.
14. Excellent at stopping lethargy.

Have a great run and drink water!

Running in the Heat Tips!

Tips to Beat the Heat

The other day I left my running to a little later in the morning. Not good, because  I stepped out to dreaded heat and humidity. The air felt like a hot steamy sauna and not a leaf in site was moving...

Uuug...  Not even a breeze...

 I didn't have any other time in my day to run, so I knew this time was all I had. I assessed the situation and knew if I did the right things I was going to be all right!

Running in the Heat 

Running  in the heat can be dangerous if you don't arm yourself with preventative measures.

Humidity makes it very difficult for sweat to evaporate off skin and clothes and that close feeling can make you feel a whole lot hotter!

Before getting out the door running, protect yourself from the heat and humidity with these 12 tips to beat the heat!

12 Running in the Heat Tips!

1.  Make sure that you wear clothing that is of good wicking. This type of clothing pulls sweat away from your body and brings it to the surface so it can be evaporated well. Even though it was humid, I still felt fairly dry with evaporation still happening.

2.  Wear a hat that covers your face from the sun's heat. A hat is great protection from the sun rays and prevents you from squinting and feeling the heat on your face. It can make a big difference with just that little amount of shade. A hat is also great at protecting you from bugs, bites and keeps long hair intact and a balding or short hair sheltered. Some hats are made with terry cloth lining the rim, so to keep sweat away from eyes.

3.  Soaking your hat in water before. This is a great heat tip for keeping your hat cool! Often I'll wet my hat before I go, so to keep me cool. If it's really hot running and you've been out there for awhile, use water  bottle water and pour it onto your hat.

4.  Wear chaffing gel on areas you experience rubbing. The worst reason to have to come back from a run is chaffing, because it hurts and can start too early into your run. Make sure you safe guard yourself with gel specifically meant for chaffing. I have discovered that olive oil works excellent at preventing chaffing. I apply liberally and it last for more than an hour of running in the heat.

5.  Drink a cup of water slowly 5 to 15 minutes before you run during your warm up. This is great for keeping you hydrated and you begin your run feeling fresh. Some people have a hard time drinking water on longer runs or this close to  running, but drinking tiny sips of water helps free you from a dehydration and a dry mouth. Interested in a great warm up refer to information on Runner's Yoga.

6.  Drink water every half hour of your run. Either leave the drink some where on your trails to retrieve it, wear a water belt or use a  palm holding water bottle.

7.  Wear athletic sun screen so protect your skin from harmful sun rays. Make sure that you wear a sunscreen that is at least 30UV protection and using sunscreen especially for sports will have it sweat proof and won't sting your eyes.

8.  Sweat band or towel are great to wipe sweat off your body. Sometimes it's nice to get the sweat off while you're running and a sweat band or towel will do just that.

9.  Sunglasses. Sunglasses that are made for running or sports are excellent for protecting eyes from wind and  harmful rays from the sun.

10.  Run the trails in woods. If it's not too buggy, run trails in the woods to help shelter you from the sun's heat and rays. Running near rivers or lakes will sometimes bring cooler runs on hot days.

11.  Run in the morning or evening when temperatures are cooler and the sun is low or not up.

12. Don't run. When the temperatures are too hot, it's best to be smart and assess if this is something you should be really doing. Running in the heat can cause heat exhaustion!

I hope this helps, let me know if you have any more tips to add to this post in the comment section!

Do you have pain after running, nagging injuries or just need a boost in your running program. Discover the healthiest way to run with Runner's Yoga! 

Everything provided in digital format. So that you can download it and get started immediately!

You can also pay by paypal!

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Eating Too Much After Workouts

Reading this post you'll know how much to eat after a workout, what to eat and when to eat when you're finished..

Eating foods rich in carbohydrates and protein are best at healing the body after a workout.

Each of us require different amounts of calories depending on our body size, nevertheless it all comes down to three things. 

• how much you eat
• what you eat 
• when you eat post exercise.

Believe it or not it has a profound affect on what happens to your metabolism and healing.It is detrimental if you're trying to lose weight!

So how much is too much?

Eating 400 to 450 calories for a smaller person under a150 pounds and eating 450 to 500 calories for a larger framed person over 150 pounds. If you you eat around this range, you can be assured you won't be overeating. 

What are the best foods?

The ideal food your muscles need for your recovery after exercise are carbohydrates and proteins. These are great fuel sources for feeding, building and healing muscles. You need a certain amount of both so it won't get stored as fat. The best food for recovery after exercise are fruits, vegetables, soy, tofu, chicken, beef, brown rice, protein shakes, raisins and nuts!

When is the best time to eat after exercise?

The key is to eat 20 to 60 minutes after the workout, this is when your body craves the nutritious fuel you eat and use it for recovery by building strength in muscle. Eating at the opportune time helps your body manufacter those nutrients and put them where they are needed. You become like a well oiled machine when you follow up with these nutritional needs. Understand after you pass this doorway of opportunity, your healing and building efficiency slowly diminishes. The likelihood of food being stored as fat is much higher.

Engaging in this rule will have you not overeating after an exercise regiment like running. You won't feel cravings to eat more, because you've done it properly!

I remember coming back from a run completely sunk from eating anything. I really just had no appetite until snack in the afternoon, then I'd eat like a powerhouse! 

Little did I know I was really restricting my body from healing and fuelling correctly. I didn't realize the longer I waited to eat the less effective the food I was eating later on was going to be for me. This whole process helps to keep your metabolism in check as well. When you don't at least eat 1 hour after exercise, your body does what it's suppose to do. Protect you from starving. 

Why?

Our ancestors had tough times getting food...Our bodies are so intelligent, so without us knowing it our little ticker for metabolism goes into slow mode. This is so, as to not burn too many calories and keep our organs and body alive.

The benefits of eating well, at the right times and with correct portions go a long way in building the foundation for better running or any exercise for that matter!

I've always wanted to eat clean and not have to worry about the foods that are packaged in the grocery stores. 

The types of chemicals put in foods have me sometimes scared if it's really safe! I was doing some looking around a few years back and bumped into Frederic Patenaude and the Raw Food Diet.
I suggest you take a look if you are finding you are having problems with sore stiff joints, fatigue, achy body, weight loss issues and even unhappiness.  



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Learn to run a 5K in 6 weeks

The scenario may go like this...You start running and feel good and you might even be running 5 or 6 days a week. But when it all comes down to it there has to be direction towards a goal.

How about learning how to train for a 5K race? 

It 's not that hard, as a matter of fact if you started training today, you could be running your first 5K in 6 weeks. 

Here are a 5 things to prepare for... 

"Learn to Run a 5K in 6 weeks" 

1. Find a race in your area and sign up. Don't be afraid if you think you're not ready, because lots of 5K races involve walking. Make sure you look for a race that offers both.

2. Talk to your doctor first, so he/she can give you clearance on tackling this. Lots of people enter a exercise program without telling their doctor and then end up getting sidelined because of problems that could of been avoided. The doctor knows best! I especially recommend you get a check up if you are over 40 and have a history of health issues. Take a the 5K program and you and your doctor can customize the program for your health.

3. Check you running shoes and make sure they are not worn. Ask yourself some of these questions. How old are they? Do you use them just for running? Is it time to get a new pair? Running shoes that are old and worn will cause injuries.

4. Make a promise to yourself that you will maintain consistency. Write it down on a piece a paper and have it so you see it every day. X all the days you will run on a calender that use frequently. Tell friends and family what you plan to do.

5. Run with a partner or group to keep you motivated. Have another friend join in your journey and enter the race with you. The best part of running is being able to talk to someone about what you've accomplished and problems you need to change. 

Please sign up for my newsletter and receive A Special Report on The Biggest Mistakes New Runners Make Plus your choice of 5K Pdf programs!

Running... My First 5K Tips

If you are interested in Learning to run or running a 5K race, here are some 5K tips to keep you informed!

Running my first 5K Tips

Tip #1.

Always warm up before you start  run/walking or running. Walk for 10 minutes, jog on the spot, do jumping jack or side lunges. Any dynamic movements to get your muscles warmed up and heart rate moving.

Tip #2

Wear clothes that have great wicking power! Clothes made of polyester, Lycra, acrylic any fiber that pulls sweat away from the body is the best. This prevents chaffing and increases your comfort level during your run.

Tip #3

Wear a watch to monitor your time, especially if you are doing interval running. (switching from walking to running) A GPS is a great option. If you have decided that running is the sport for you, invest in a Garmin GPS  for monitoring your speed/Distance/pace/time and more!

Tip #4

Don't eat before you run or race a 5K. Make sure you have a good dinner the evening before and 45 minutes before you run the next morning have a yogurt and a banana. I can eat a banana 10 minutes before I leave for my run and not be bothered by cramps!

Tip #5

Drink a cup of water an half hour to 15 minutes before you head out for your 5K to cut out feelings of dehydration. Getting to know yourself and how you feel first is all about good training for a 5K. Some people can't drink anything close to an hour before or even during a run.

Tip #6

Make sure you drink water on the return, drinking water in sips and at room temperature makes it easier on your digestive system. Sometimes gulping cold water can make you sick.

Tip #7

If you are going in a 5K run/walk or run, make sure you walk the course first. We are creatures of habit and we like to know what we are getting into... most of the time. If you can't be at the course before, make sure you look the course up on the race website.

Tip #8

Register for a 5K race a couple of months before, you will feel more motivated and prepared because you are working towards a goal.  

Tip #9

Practice doing stretches after running a 5K, you can learn how to stretch with this great book from    The Stretching Institute.

Tips #10

Smile. Smiling does amazing things when you run...It corrects a tired posture, motivates you to go further, improves your self esteem and has you enjoying your run more!