Archive for July, 2012

Running Nutrition

Posted in Training with tags , , , on July 31, 2012 by Hikernik

I’ve always believed in the expression “You Are What You Eat.”  And no, I never found the retort, “I don’t remember eating any sexy beasts lately,” very funny.  When training to become a champion runner, because that’s what everybody wants isn’t it?  To be not only a runner but a champion runner!  Or maybe that’s just me?  Well you can’t become a champion running on pop tarts, pizza, and Ramen noodles.  You need a nutrition plan.

Nutrition is tough especially with all the goodies, desserts, and not to mention chocolate lying around.  I mean some may run for the sole purpose of consuming more sweets!  I have gone running only to eat back every calorie in chocolate ice cream, particularly Chocolate Devotion from Cold Stone.  But once you get passed the phase of running for additional eating, you’ll get to the phase of eating for additional running!  Believe me you can tell the difference.  the second phase gets you a lot further around the track.

first off runners need hydration.  You cannot go far when dehydrated.  Water is where you live.  It is the best choice for runners.  It’s the best choice for people period!  But if the weather is extremely humid or you are running for longer than an hour pick a sports drink for replenishing purposes.  Soda will only bring you down.  My suggestion is to lose it completely.  It is full of sugar, preservatives, acids, and other ingredients that I have no idea what they are.  I don’t drink soda, haven’t for years, and don’t intend to ever!

Complex carbohydrates and protein is a key aspect to running and should consume 60% of your food intake.  You can find complex carbs in whole wheat pasta, whole wheat bread, whole grains.  All this needs to be whole, none of this enriched white stuff.  White is bad.  Protein is critical in repairing muscles and tendons after a run so eat a lot of protein but make sure it’s lean.  I stick to chicken and fish.  lean beef is probably an alright choice as well.  keep dairy products to a minimum they have a much higher fat concentration as well as more calories.

Also add a variety of food.  don’t eat the same thing everyday.  it’s summer and one of my favorite parts of summer is eating fruits and vegetables right from the garden in my back yard.  Everyone knows what consists of a healthy diet…  Get your recommended intake of each food group.  That includes the little triangle at the top of the pyramid that everyone is so against.  You just need to know how much is too much.  A little chocolate never hurt this running champion!


Getting in Shape

Posted in Training with tags , , , on July 21, 2012 by Hikernik

So getting back into shape sucks when you let yourself get out of it.  A little advice… don’t let yourself go.  I haven’t been running much lately.  I’ve been tired, bored, unmotivated and its so hot outside!!  Those are lame excuses by the way so don’t use them.  Let me tell you from experience that trying to get back into shape is a lot worse than just keeping it up.

I’m at that stage now, the getting back into shape stage and it’s not fun.  I just ran 4 miles and felt like I was going to throw up.  running in the heat is hard! Running is hard period.  Here is the thing, running is different from any other kind of work out you do.  You do Yoga? play basketball?  Soccer?  Tennis?  So what… none of these sports will get you into the kind of shape you need for straight out running.  Of course, they can’t hurt!  Cross training definitely helps with overall fitness and will make getting into running shape quicker and easier.  But bottom line, running hurts when you haven’t ran for over a week.  Yep… thats how fast you lose it.  Even with all the other sports and work outs you do.  Getting into full running shape can take months, but losing it takes a week.  Not fair, in my opinion.  But I can tell you one thing, keeping it up is worth it.

Running is a lot easier to force when you are in shape but “aren’t feeling it” than when you’re out of shape and need to lose a few pounds.  I have noticed that when I’m feeling lazy, if I just force myself to go outside for a “quick” jog or even a walk, my laziness disappears.  I always end up running on those days because your adrenaline kicks in, your blood is flowing and that restless feeling goes away quick and you are in too good of shape to walk for long.  The out of shapers have a lot harder time trying to force them selves to run something they can barely walk.  So those of you who are out of shape, you have some work to do but once you get back, keep it that way.  Those of you who are in shape and feeling tired and lazy, suck it up!  It takes little effort to put on your running shoes and walk outside… even when you don’t want too.