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Make the most out of your diet – Runner’s Tip 101

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A lot of people take running for granted; some would just think that it can be done by everyone as long as they have the necessary equipment like customized running shirts, running shoes, cycling or compression shorts and so on.

But what some of you don’t know is that running takes a lot more work and effort in preparation and even more work at the time of competition. An important part in preparing for a run, whether it’s a marathon, triathlon or the Iron Man challenge, is the diet. I am going to share with you a couple of critical issues regarding a runner’s diet.

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1.)    Running is an endurance sport – Your leg muscles will take a beating when it comes to running. The basic principle of any endurance sport is that muscles are worked and trained by using strenuous activities to the point of muscle soreness; powerlifters often call this as DOMS or Delayed Onset Muscle Soreness. The next day of training would involve light activities which would your muscles to recover from yesterday’s hard work. This alternation between HARD/EASY day training is one of the sports’ standard training methods and it works. What some people don’t know, and most physiologists recommend, is that consumption of carbohydrates after a hard training day can help your muscles recover faster and additional research indicates that the consumption of protein can also help you recover faster.

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2.)    Eating before the run or workout – Did you know that you’re able to perform better in training on a lighter stomach? But if your training regimen lasts for more than an hour, then you may need to eat more prior to doing your workout or run. This is because our liver provides sugar to our bloodstream when we exercise, but the amount it produces is very limited. Take note that we all have different physiologies and you may need to experiment what works for you in term of pre-workout meals.

3.)    What you should eat – If you’ve always wondered why runners are able to fit into their tight personalized running shirts, this is because of their healthy diet. While majority of famous athletes don’t always follow or adhere to their diet plan, it doesn’t imply that you should do the same. Michael Phelps is known to consume a lot of high cholesterol fatty food but it doesn’t give you the right to do the same now, does it? By following this simple guideline, you will be able to make the most out of your runner’s diet:

  1. Eat a balanced diet of carbohydrates, protein and unsaturated fat.
  2. When your training increases intensity, so should your carbohydrate intake.
  3. Try to include fruits and vegetables in your diet.
  4. Avoid eating junk foods.

4.)    Your calorie intake – Since you will be active on a daily basis, here’s a recommended calorie intake so you can make the most out of your diet:

  1. 15% to 25% fat
  2. 20% to 25% protein
  3. 50% to 65% carbohydrates

A major change in your food intake can help improve your performance in training and in competing. Don’t be that guy who just shops for custom running shirts just for the sake of looking like a real runner; be that guy or girl who’ll take it to the next level and out-perform everyone else.

 

 

What to Expect When Training for 5K Marathons

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Marathons are grueling feats of endurance, made to test every runner and physically fit athlete on the face of the Earth. Imagine running for thousands of kilometres non-stop, without rest and battling the harsh weather conditions and rough terrain. Before you even decide on which brand of marathon shirts you want to wear, there are things you need to know when it comes to training for marathons:

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1.)    Time is of the essence: A marathon is all about endurance, as stated earlier. Seasoned marathon runners take months to prepare for a single marathon event by conditioning their body with feats of intense exercise and proper nutrition. Some marathon runners prepare as early as 3 – 6 months before the event.

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2.)    Plan ahead: You need to lay out your workout program, diet menu as well as schedules for your practice runs months before the actual marathon event. Take for example, you can run a few miles on Monday and exercise with weights at the gym or in your own home on Wednesday, followed by a rest day on Wednesday and starting another run on Friday and then another medium-intensity workout on Friday. You also need to make sure that you don’t injure yourself in the process, so take more time to recover from training than vice versa; remember less training = more recovery, which also means more time for your muscles, joints and tendons to heal.

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3.)    Armed to the teeth: Marathon runners need the right equipment for training and during the marathon. You can choose to wear any form of personalized running shirts, running shorts and the right pair of running shoes. Marathon runners will go through different pairs of shoes for every race because a busted shoe can damage your tendons and joints while training or during the race. Make sure that you wear a new pair of shoes on the day of the marathon.

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4.)    Eat the right amount and kinds of food: It’s very important to watch what you eat when you train for marathons and triathlons. Since your body burns off a lot of calories, it doesn’t give you the excuse to stuff yourself with junk food and unnecessary carbs and sugars. Increase your protein intake by eating chicken and beef; protein helps your muscle recover faster. A balanced diet of health carbohydrates and fiber can help your body stock up enough energy in training and during the run.

It takes a lot of hardwork when it comes to training for one of the most difficult sporting events in the world. You can’t just wake up one day and put on your custom running shirts and say “Hey, I want to join the marathon today”. If you want to succeed in completing your first marathon, then you need to work hard, train hard and train safe. 

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