Runners Diet

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6 Effective Strategies to Cut 500 Calories Daily for Weight Loss

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Dreaming of shedding those extra pounds and flaunting that summer-ready body? Well, spoiler alert: the race to lasting weight loss isn’t a sprint; it’s a marathon. You might be thinking, “Ugh, another weight loss cliche,” but trust me on this one. If you’re in it for the long haul, the slow and steady pace wins every time—no matter where you’re starting from.

Now, let’s dive into the nitty-gritty. Weight loss isn’t some mystical equation; it’s essentially about the balance between the calories you consume and the ones you burn off. Think of it as Weight Loss Basics 101.

But the burning question (pun intended) is: how many of those pesky calories should you let go of to truly see some magic happen? Let’s find out!

The Math of Losing A Pound

Ever heard of that magical number we often hear in the world of fitness – 3,500 calories? Well, consider it the marathon finish line for bidding farewell to one whole pound of body weight.

Now, let’s dive into the nitty-gritty of this weight loss journey. Just as in running, where every step counts, weight loss is all about the calories you take in versus the calories you burn off. These are the ABCs of weight loss, my friend.

But here’s the million-dollar question: How do we reach that 3,500-calorie finish line? Let’s unravel this calorie game together.

The Art of Shedding Pounds

Here’s the truth. Cutting 500 calories daily from your diet isn’t that hard. It’s actually about pacing yourself, making small adjustments that allow you to stay on course without hitting the dreaded wall.

And here’s the exciting part: trimming those 500 calories isn’t as daunting as it may sound. It doesn’t mean waving goodbye to all your favorite foods or subjecting yourself to an extreme diet that feels like a punishing uphill climb.

It’s about adopting gradual changes, just like improving your running form over time. These changes won’t leave you feeling deprived or craving empty calories.

Note – Here’s how many calories running burns.

Staying in the Race

Consistency is key, whether in running or weight loss. Just like sticking to a training plan week after week, the results will start to show if you keep at it for a few months. It’s like training for a race and finding yourself eight pounds lighter on the big day, a rewarding outcome for your hard work and dedication.

6 Simple Ways to Cut 500 Calories a Day

Here are seven easy, calorie-reducing strategies that will help slash 500 calories from your daily eating menu in ways that you’ll barely notice.

1. Practice Undistracted Eating

In our fast-paced lives, we often eat while distracted by emails or TV. This habit can lead to overeating. It’s like trying to run a race with untied shoelaces. Studies show that people who eat while watching TV can consume up to 288 extra calories. Using phones during meals can add around 200 extra calories per day, research shows.

The solution is simple yet effective. During meals, focus solely on eating. Put away digital devices, turn off the TV, and find a quiet space. It’s like finding a peaceful running path where you can concentrate on your steps and surroundings. Sit at the table enjoy the flavors, textures, and the food itself.

2. Put The Fork Down

Here’s a simple trick that can help you cut down on calories during meals: put your utensils down between bites. Research from the Journal of the American Dietetic Association suggests that this practice can save you 200 to 250 calories per meal. Over the course of a day, that’s over 500 calories saved.

So how does it work? It’s straightforward. Slowing down your eating pace helps you feel more satisfied. Plus, it takes about 15 to 20 minutes for your brain to register fullness. This practice also makes you more mindful of your food intake, as opposed to mindlessly shoveling food into your mouth.

3. Eat Smart Snacks

Let’s explore the world of intelligent snacking, where every bite becomes an opportunity to support your weight loss journey. Instead of focusing on eating less, the key is to snack wisely.

The snack aisle doesn’t have to be off-limits; it’s all about finding equilibrium. Think of snacks as your dependable companions rather than adversaries. Smart snacking combines art and science, where you choose snacks that satisfy your cravings while keeping your calorie intake in check.

Remember the golden rule: aim for snacks under 150 calories. However, it’s not just about calorie counting; it’s about selecting nutrient-rich options that make those calories count. It’s not about eating less; it’s about eating smarter.

So, the next time you feel hungry between meals, embrace it. Reach for a piece of fruit, a handful of nuts, or a yogurt. These intelligent snacks act as stepping stones, guiding you toward your weight loss goals, one delicious bite at a time.

Top Smart Snack Ideas

nstead of giving in to high-calorie temptations like tortilla chips (400 calories per serving), cookies (300 calories), or pretzels (380 calories per 100g!), consider these healthier alternatives:

  1. Cheese & Grapes Combo: Pair a low-fat cheese stick with a cup of grapes for a delightful blend of creamy and fruity goodness, totaling just 180 calories.
  2. Almond-Apple Crunch: Enjoy the satisfying crunch of almonds along with the natural sweetness of apple slices for a delightful duo that adds up to a mere 140 calories.
  3. Crunchy Carrot Sticks: Savor a cup of crunchy baby carrots, guilt-free munching at its finest with just 40 calories.
  4. Banana-Raspberry Delight: Mix a banana with fresh raspberries for a burst of fruity flavor that’s only 150 calories.
  5. Zesty Kiwi Bites: Two kiwis provide a zesty zing to your snack time while adding only 84 calories to your day.
  6. Classic Apple Snack: A medium apple is not only a timeless choice but also a wise one at 90 calories.
  7. Sweet Peach Treat: A medium peach is like a sweet, low-calorie whisper at just 60 calories, perfect for a light snack.
  8. Popcorn Pleasure: A bowl of air-popped popcorn is like a party in your mouth for only 30 calories. It’s the ultimate guilt-free munch.

The variety of smart snacks is endless. The key is to explore and discover your favorites that fit within your calorie limit and satisfy your taste buds.

4. Drink Plenty of Water Instead of Liquid Calories

Our bodies consist largely of water, around 60 to 70 percent to be exact. It’s a crucial element for our health. Staying properly hydrated isn’t just important; it’s essential for our overall well-being.

Drinking a 16-ounce glass of water about 30 minutes before a meal can be a valuable strategy in managing your weight, as demonstrated in a study published in Obesity. Those who adopted this practice lost more weight than those who didn’t.

Think of your metabolism as a fire. Consuming 30 to 60 ounces of water daily is like adding fuel to that fire, making it burn more calories.

Liquid calories, such as those found in a 12-ounce soda with roughly 160 calories or a 16-ounce flavored latte with over 250 calories, can sneakily contribute to excess calorie intake. They are like unwanted extra calories in your daily diet.

By replacing just one sugary drink with water, you can eliminate more than 1800 unnecessary calories each week. It’s a simple way to reduce your calorie intake.

Swap out high-calorie beverages like soda, fruit juices, sweetened tea, alcoholic drinks, and even milk with water. It’s a healthier choice for staying hydrated.

5. Eat in A Smaller Plate

Our eyes can sometimes deceive us, especially when it comes to food. Eating from a smaller plate creates the illusion of a fuller plate, tricking your brain into feeling satisfied with less.

In our world of ever-expanding plate sizes, it’s time to take a step back. Modern plates have grown to be a whopping 40% larger than their 1980s counterparts. It’s not just about appearances; it’s a fundamental aspect of portion control.

Larger plates often lead to larger portions, and larger portions can contribute to weight gain. It’s a cycle where more plate space often means more food, and more food means more calories consumed.

Imagine two groups: one dining from large plates and the other enjoying meals from smaller ones. The group with the larger plates ends up consuming a whopping 45% more food. Having ample room on your plate can lead to overindulgence.

Swap your 12-inch plate for a modest 10-inch one, and you’ll be amazed by the results. Research suggests you’ll eat 20 to 25% less, and the best part is that you won’t feel deprived. It’s like having your cake and savoring every bite, even if it’s a smaller slice!

This simple switch can translate to about 500 fewer calories in your daily intake, equivalent to skipping a dessert-sized portion of calories each day.

6. Try Intermittent Fasting

Intermittent Fasting (IF) shifts the focus from what you eat to when you eat. By restricting your daily calorie intake to specific time periods and abstaining during others, you give your body a metabolic break.

Choosing nutritious foods and avoiding overindulgence during your eating windows can naturally lead to reduced calorie consumption. It’s not just about fasting; it’s about making smart eating choices.

Consider integrating the Mushroom Diet into your eating windows to enhance the benefits of IF. Mushrooms are nutrient-dense, low in calories, and rich in fiber, making them a perfect choice for maintaining satiety and nutritional balance. They provide essential vitamins, minerals, and antioxidants while supporting digestive health and reducing calorie intake.

Interested in the scientific basis of IF? Explore this resource to gain scientific insights into how intermittent fasting can support your weight loss journey. Knowledge is empowering, especially when it comes to your health.

The 16/8 Method: Fast for a continuous 16 hours, then enjoy an 8-hour eating window. Think of it as skipping breakfast and indulging in meals from 1 pm to 9 pm. It’s like giving your digestive system a daily mini-vacation.

The 24-Hour Reset: Take on the challenge of a complete 24-hour fast twice a week. Consider it as resetting your eating patterns, allowing your body to focus on processes beyond digestion.

The Warrior Approach: Embrace your inner warrior with 20 hours of fasting (or light snacking on raw fruits and veggies) followed by a 4-hour evening feast. It’s about conquering the day and celebrating your victories at night.

Don’t forget to run too. Here’s your guide for running for defined abs.

Lose Weight Deliciously: 7 Foods That Melt Those Pounds Away

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Are those last few stubborn pounds giving you a tough time, despite your best efforts at the gym and in the kitchen? Well, you’re not alone.

It turns out that what you put on your plate daily can play a significant role in your quest to lose fat and achieve that flat belly you’ve been dreaming of.

So, if you’re ready to bid farewell to the bulge once and for all, stay with us. We’ve got a mouthwatering lineup of seven delicious foods that you’ll want to add to your daily menu.

These aren’t just any foods; they’re the secret weapons to help you on your fat loss journey. Let’s dive in and discover the culinary delights that can make a real difference!

Nuts

Let’s discuss nuts – they may be calorie-dense, but they’re also rich in those wonderful monounsaturated fats that your body craves. Additionally, they provide a generous dose of protein, which can be your ally on the path to weight loss and optimal health.

I used to avoid nuts because of their high calorie content, but once I discovered their benefits, they became a staple in my diet. I love making my own trail mix with almonds, walnuts, and dried fruits. It’s the perfect snack to curb hunger without feeling guilty

But here’s the real scoop: a study published in Diabetes Care revealed some exciting findings. Individuals who adopted a high-protein, high-monounsaturated fat diet managed to bid farewell to their belly fat. That’s right! They shed those stubborn inches more effectively than those who adhered to a low-protein, low-monounsaturated fat diet. So, nuts aren’t just a tasty treat; they’re your belly’s best friend.

The How:

Trail Mix: Create your own trail mix with a variety of nuts, seeds, and dried fruits for a satisfying snack.

Nut Butter: Spread almond or peanut butter on whole-grain toast or use it as a dip for apple slices.

Fit.

Eggs

Imagine this: you sipping your morning coffee, and savoring some scrambled eggs. Here’s the kicker – those eggs aren’t just delectable; they’re your weight loss ally.

Wondering why? Well, they’re brimming with protein and essential amino acids, which are the very building blocks your body craves. This powerhouse combination helps keep those annoying hunger pangs in check, especially when you kickstart your day with them. Say goodbye to mid-morning snack cravings!

But here’s the real secret – eggs also deliver a hefty dose of B12, a superhero nutrient that aids your body in breaking down stubborn fat. So, the next time you whip up some eggs, know that you’re not just preparing a tasty breakfast; you’re giving your metabolism a gentle push in the right direction.

Eggs have transformed my breakfasts. They keep me full until lunch, reducing my urge to snack. Sometimes, I make a vegetable frittata on Sundays, and it lasts me through the week. It’s a delicious way to get my protein and veggies in one go!”

The How:

  • Scrambled Eggs: Add veggies like spinach and tomatoes for a nutrient-packed breakfast.
  • Frittata: Whip up a vegetable frittata with eggs, spinach, broccoli, and feta cheese.

Spinach

Now, let’s shine the spotlight on the often-overlooked hero of your weight loss journey: spinach. This leafy green might not sport a cape, but it certainly packs a nutritional punch.

First and foremost, spinach is a low-calorie champion. You can fill up your plate without piling on the calories, making it a green light for your diet.

But that’s not all. Spinach is the secret weapon in your arsenal to unlock your body’s full potential. It’s not just about shedding those extra pounds; it’s about thriving. Spinach is brimming with vitamins and minerals, providing your body with the essential nutrients it needs to function optimally.

Here’s the real game-changer – regular consumption of spinach acts as a shield against formidable adversaries such as cancer, stroke, heart disease, and even osteoporosis.

The How

  • Salad: Create a nutrient-rich salad with fresh spinach, cherry tomatoes, avocados, and a balsamic vinaigrette.
  • Smoothie: Blend spinach into your morning smoothie for an extra boost of greens.

Broccoli

Now, let’s shine a well-deserved spotlight on broccoli, the unsung hero of the vegetable world. You might have pushed it around on your plate as a kid, but it’s time to give broccoli the credit it deserves in your weight loss journey.

First and foremost, broccoli is your best ally when it comes to feeling satiated without adding extra pounds. Packed with fiber, it’s the key to curbing your appetite and assisting your body in flushing out stubborn fat. So, you can munch on it guilt-free!

But hold on, there’s more to the story! Broccoli is a true vitamin powerhouse. A single cup of this green gem covers your daily requirements for both vitamin C and vitamin K, making it a convenient one-stop shop for essential nutrients.

Here’s the real game-changer – broccoli doesn’t just support your efforts to shed those extra pounds; it’s also a warrior in the battle against high blood pressure, heart disease, and even colon cancer. Think of it as a versatile soldier guarding your health on multiple fronts.

The How

Roasted: Toss broccoli florets with olive oil, garlic, and a pinch of red pepper flakes, then roast until tender.

Stir-Fry: Add broccoli to your favorite stir-fry recipe with lean protein and a savory sauce.

Salmon

Salmon isn’t just a delectable dish; it’s a fat-burning powerhouse.

To kick things off, salmon is brimming with protein, making it a remarkable ally in your battle against stubborn fat. Protein plays a pivotal role in keeping you satiated for extended periods, reducing those irritating hunger pangs. Consequently, adhering to your fat loss regimen becomes substantially more manageable when you’re not constantly wrestling with cravings.

However, the goodness of salmon doesn’t stop there – it brings omega-3 fatty acids to the table. These healthy fats function as the covert agents of fat loss. They don’t solely advocate for a leaner you; they also provide your metabolism with a much-needed boost.

The How:

Grilled: Grill salmon with a honey mustard glaze for a delicious and healthy dinner.

Salmon Salad: Flake leftover salmon into a salad with mixed greens, cucumber, and a lemon-dill dressing.

Tomatoes

Tomatoes are exceptionally low in calories, making them a guilt-free indulgence. Additionally, they boast a high water content, which not only helps maintain your hydration but also contributes to satiety – an effective strategy for appetite control.

However, what truly distinguishes tomatoes are their abundance of antioxidants. These antioxidants encompass beta-carotene, alpha-carotene, various carotenoids, and the standout performer, lycopene. These antioxidants serve as your body’s defense team against fat accumulation.

In fact, a study featured in the Journal of Nutrition unveiled that individuals who incorporate a wealth of these antioxidants into their dietary habits typically exhibit slimmer waistlines and reduced subcutaneous and visceral fat. It’s akin to possessing a concealed weapon against those persistent fat deposits.

The How:

Caprese Salad: Layer sliced tomatoes, fresh mozzarella, and basil leaves, drizzle with balsamic glaze, and sprinkle with salt and pepper.

Salsa: Make a homemade tomato salsa to enjoy with whole-grain tortilla chips or as a topping for grilled chicken.

Apples

You’re likely familiar with the saying, “An apple a day keeps the doctor away,” but did you realize it might also assist in warding off those extra pounds? A study featured in the Journal of Nutrition suggests that consuming three apples daily for three months could be a game-changer in your weight loss journey.

So, what’s the secret behind the impressive power of this unassuming fruit?

To start, apples are brimming with fiber and water content. This dynamic combination becomes your ally in taming those persistent cravings. When you partake in foods rich in fiber and water, such as apples, you’ll experience prolonged satisfaction, making it simpler to resist those tempting between-meal snacks.

Yet, that’s not the end of the story. Apples are a veritable treasure trove of nutrients. They harbor quercetin, a potent antioxidant renowned for its capacity to lower cholesterol levels and combat cancer. Moreover, it contributes to overall well-being and peak health.

The How

Apple Oatmeal: Add sliced apples and a dash of cinnamon to your morning oatmeal.

Apple Snack: Spread almond butter on apple slices for a satisfying and crunchy snack.

Want more? Here’s what to eat at night after a run.

The Pros & Cons Of Caffeine For Runners

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Are you a runner who loves coffee? Many of us in the running community share a fondness for caffeine, found in our morning brew, tea, and even chocolate. But have you ever wondered what coffee really does for your running?

In this article, we’ll dive into how coffee and caffeine impact runners. We’ll cover the benefits and potential drawbacks, helping you understand how your go-to drink affects your running.

Whether coffee is your morning wake-up call or your pre-run energizer, knowing its effects is crucial. So, with your favorite coffee in hand, let’s delve into what it means for your running performance.

Ready to discover more? Let’s begin.

What is Caffeine

Caffeine is a familiar name globally, often associated with our morning coffee’s energizing aroma and promise. But what exactly is in your cup of coffee?

Caffeine is a natural substance found in coffee, tea, chocolate, some sodas, and energy drinks, famed for its energy-boosting properties. It helps keep us alert and wards off tiredness.

Interestingly, caffeine is more than just a key ingredient in our favorite beverages; it’s also classified as a drug, impacting our bodies and minds significantly.

In the United States, caffeine is a daily staple for about 90% of the population. It’s our morning kickstarter and keeps us energized throughout the day.

An FDA survey reveals that the average American adult consumes about 300 milligrams of caffeine daily, which is roughly equivalent to two 8-ounce cups of coffee. This underscores just how much America loves its caffeine!

The Timing of Caffeine Consumption: Finding Your Perfect Window

Finding the perfect timing for caffeine consumption can be a game-changer for runners. It’s like the art of tying your running shoes just right – it can significantly enhance your performance. The question is, when is the ideal time to have that energizing coffee before a run?

Based on my experience and research, the sweet spot is about 30 to 60 minutes before running. This timing allows your body to absorb the caffeine and gives you that energy surge as you start your run.

However, caffeine sensitivity varies from person to person. Some may feel energized almost immediately after a shot of espresso, while others might need more time. It’s a personal journey, similar to finding your perfect running pace.

Performance Enhancement: Unleashing Your Inner Athlete

As a runner, finding that extra performance edge is crucial, and caffeine can be that secret weapon. Science has revealed caffeine’s remarkable ability to boost running performance, and the results are exciting.

Think of caffeine as a turbo button in your running kit, ready to provide a burst of energy when you start to feel tired mid-run. A cup of coffee is more than just a warm drink; it’s a source of untapped energy.

Research has shown that caffeine not only enhances performance but acts as a powerful ergogenic aid. It stimulates the nervous system, boosting energy and transforming an average run into an extraordinary one. For example, a study in the “Sports Medicine” journal highlights caffeine’s role in enhancing athletic abilities, demonstrating how it can elevate your running game.

The Research

Exploring the research on caffeine’s impact on exercise is fascinating for runners seeking to enhance performance. Scientists have uncovered several benefits of this popular stimulant.

Starting with a study from the “Sports Medicine” journal: caffeine is identified as a potent ergogenic aid. It energizes us, reduces fatigue, eases pain, and aids recovery, acting like an additional gear during challenging runs.

Another exciting find comes from the “British Journal of Sports Science.” Runners who consumed coffee before a 1,500-meter treadmill run were, on average, 4.2 seconds faster than their non-caffeinated counterparts. Coffee here emerges not just as a morning ritual but as a performance booster.

Japanese research contributes further, showing that coffee consumption before exercise improves circulation by 30%. Enhanced circulation means more oxygen-rich blood to the muscles, leading to longer, more enduring runs.

Moreover, a comprehensive meta-analysis reveals that caffeine can make workouts feel over 5% easier. For runners, this is akin to having a secret ally that makes running more manageable and helps maintain high performance with less perceived effort.

Additionally, individuals who drank two cups of coffee before a 30-minute workout reported significantly less muscle pain than those who didn’t consume caffeine.

The Secret Sauce

The secret behind caffeine’s effectiveness lies in its interaction with adenosine, a compound that can induce feelings of tiredness. Caffeine blocks adenosine, acting like a barrier against fatigue and pain, enabling us to power through challenging workouts with more resilience and less discomfort.

Pain Management: Caffeine’s Soothing Touch

We’re all familiar with muscle burn during a tough run or the soreness that follows. Pain is a constant companion for runners, but there’s a way to alleviate it: caffeine, a surprisingly effective weapon against discomfort.

When you’re deep in a workout and your muscles are protesting with every step, caffeine can provide relief. Its pain-relieving qualities aren’t just anecdotal; they’re backed by science.

Delayed onset muscle soreness (DOMS) can be a major challenge, but caffeine has shown to be a valuable ally in this fight. It works by blocking adenosine, a byproduct of energy breakdown in our bodies, known for causing fatigue and muscle pain. Caffeine effectively dulls this pain, helping you endure tough workouts and recover with greater ease.

Caffeine’s role doesn’t end with the workout. Consider the post-run scenario where your muscles are sore and fatigued. Caffeine steps in here as well, acting like a gentle massage for your tired muscles.

Research indicates that caffeine can lessen muscle soreness and facilitate recovery. For instance, individuals who drank two cups of coffee before a 30-minute workout experienced significantly less muscle pain than those who didn’t. This built-in recovery mechanism allows you to recover quicker and return to running with more energy.

Lose Weight

Looking to turn up the heat on your fat-burning workouts? Caffeine might just be the partner you need. It’s like having a secret weapon in your fitness arsenal. Research points out that caffeine can increase the number of fatty acids in your bloodstream. What does this mean for your runs? It’s like turning up the dial on your body’s fat-burning furnace, helping you use fat as fuel more efficiently.

Improved Heat Tolerance

Studies have shown that a caffeinated drink before working out in high temperatures can give you a much-needed boost. It’s akin to a refreshing, cool breeze on a hot summer day, giving you the extra push to keep going. Imagine running through the heat with that added edge, making your summer workouts feel a bit more bearable.

The Downsides Of Drinking Coffee

Exploring the potential downsides of consuming caffeinated beverages before running is crucial, even for the most devoted coffee lovers.

The Dehydrating Factor:

First, let’s clear up a misconception: moderate caffeine intake doesn’t significantly impact overall hydration. Research indicates that even up to five cups of coffee a day doesn’t drastically affect your hydration levels. So, your daily coffee isn’t likely to dehydrate you.

However, balance is essential. While caffeine alone might not dehydrate you, combining it with intense exercise could tip the balance slightly. It’s akin to adding a bit of extra weight to an already heavy load.

Increased Urge to Poop:

Yes, coffee can sometimes prompt more frequent bathroom breaks. It’s not dehydrating per se, but it can make your runs more…interrupted. Imagine a little gremlin urging you toward the nearest restroom at inconvenient times – not exactly ideal for running.

Digestive Issues:

For some, coffee can cause digestive unrest, particularly when combined with exercise. It’s like a turbulent party in your stomach, and not in a good way. Adding milk, sweeteners, or other ingredients might exacerbate this discomfort.

Additionally, caffeine can have a laxative effect for some people, potentially leading to urgent stops during your run.

Stomach Sensitivities

Experiencing a surge of energy after a pre-run coffee? That’s caffeine sensitivity at play, and it varies greatly from person to person.

For many runners, a pre-run coffee is essential for energy, but reactions to caffeine can differ. Some may feel energized, while others could become jittery. If you’re sensitive to caffeine, it’s worth exploring other ways to boost your run. Watch out for these common symptoms of caffeine sensitivity:

  • Heart Palpitations: Caffeine can sometimes cause an irregular heartbeat, which can be unsettling.
  • Increased Heart Rate: A spike in heart rate, leaving you feeling anxious, is another possible side effect.
  • Headaches: Too much or too little caffeine can trigger headaches, which are far from ideal for running.
  • Nervousness or Jitters: Overconsumption of caffeine might leave you restless, which is counterproductive for a focused run.

Alternatives for Caffeine-Sensitive Runners: If caffeine makes you more jittery than energized, there are plenty of alternatives:

  1. Decaffeinated Coffee: Enjoy the taste of coffee without the caffeine kick.
  2. Herbal Tea: Options like chamomile or peppermint are caffeine-free and soothing.
  3. Green Tea: A milder source of caffeine, it’s less intense than coffee.
  4. Water: Simple and essential for hydration.
  5. Nutrition-Focused Snacks: Opt for a banana or whole-grain toast with almond butter for sustained energy.
  6. Coconut Water: A natural choice rich in electrolytes, offering a gentle energy boost.

Remember, everyone’s body reacts differently to caffeine. If it’s not working for you, these alternatives can be just as effective for an enjoyable, energized run. Find what suits you best and embrace it.

The Impact of The Keto Diet On Runners – Guide to Pros & Cons

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Are you a runner who’s curious about the keto diet but concerned it might affect your performance? You’re not alone.

Many wonder if transitioning from a carbohydrate-based diet to a ketogenic one will impact their running abilities. After all, carbohydrates are often regarded as a runner’s primary fuel source. Let’s delve into this topic.

Think of your body as a car. Until now, you’ve fueled it with premium gasoline (carbs). But what happens when you switch to diesel (fats)?

This is where the keto diet comes in. Initially, there might be a dip in performance as your body adjusts to the new fuel source. However, once you enter ketosis and primarily use fat for energy, things tend to stabilize.

Most experts suggest it takes about three to four weeks for your body to adapt to this new diet. In my experience, it took closer to six weeks before I could run comfortably on keto. The key is consistency and patience. Consider it a long-term strategy.

Today, we’ll explore how the keto diet affects your running—both the positive and negative aspects.

By the end of this article, you’ll have a better understanding of how to integrate a high-fat, low-carb diet with your running routine.

Ready to embark on this journey together? Let’s put on our running shoes and start!

Understanding the Ketogenic Diet: A Runner’s Guide

Before we dive headfirst into the ketogenic diet and explore how it impacts our running performance, let’s start with a basic understanding of the diet itself. Think of this as the warm-up before a marathon, where you familiarize yourself with the course before taking off.

Usually, a typical runner’s diet is rich in carbohydrates, akin to jogging on a well-known and comfortable path. Now, let’s introduce the ketogenic diet, or ‘keto’, as it’s often referred to in runner’s circles. Shifting to a keto diet is like switching from a familiar jogging path to a trail run. In this dietary switch, your body’s primary fuel source changes from the usual carbohydrates to fats. It’s comparable to training your body to adapt to a different kind of terrain in running.

How Keto Differs from Common Runner Diets

So How does the ketogenic stack up against our usual carb-loaded runner’s diet? Grab your water bottle, and let’s jog through this together.

  1. The Carb Feast vs. Fat Fuel: Usually, we’re all about those carb-loading parties, right? Spaghetti dinners before a big race, anyone? In the typical runner’s diet, carbs are the main fuel for our sprints and marathons. But in keto, it’s like inviting a new group to the party – fats. Instead of reaching for pasta, we’re looking at avocados and nuts. It’s a whole different energy vibe!
  2. Flipping the Food Pyramid on its Head: We’re used to the idea that a runner’s plate is mostly carbs – think 60% or more. But keto is like doing a handstand with that plate. Suddenly, fats are hogging the spotlight, making up about 70-80% of what we eat. It’s like training in reverse – a little strange at first, but exciting!
  3. Nutritional Ketosis – The Unfamiliar Finish Line: As runners, we might not be too familiar with ketosis. It’s a state where our bodies, instead of using carbs for energy, start burning fat. Think of it like switching from road running to trail running – a different kind of challenge. Achieving this state requires precise eating, a bit like following a race map to reach that finish line.
  4. The Warm-Up Phase: Unlike our usual high-carb diet, where we can just sprint off the starting line, keto has a warm-up phase. Our bodies need to adjust from being carb-dependent to being fat-adapted. During this period, you might feel like you’re running uphill – a bit tougher than usual. But, just like with any new training routine, it gets easier with time.

One key factor to consider is the intensity of your runs:

let’s talk strategy, specifically about matching your run intensity with your fuel source when you’re on a keto diet. It’s like fine-tuning your race strategy for different terrains.

Low to Moderate Intensity Runs: The Long Haul Fueling:

Imagine you’re out for a long, leisurely run – it’s more about endurance than speed. On keto, these are the runs where you might feel like you’ve hit the jackpot. Your body shifts to using fat for energy, which is like having a larger, more sustainable fuel tank.

It’s perfect for those longer, steadier runs where you’re not sprinting, but cruising. This is the zone where keto-adapted runners can really shine, tapping into their fat stores like a well-oiled machine, keeping the engine running smoothly without the need for frequent carb pit stops.

High Intensity Runs: The Sprinter’s Dilemma:

Now, switch to those high-intensity runs – the sprints, the hill repeats, or those last miles of a race where you’re giving it all.

Typically, our bodies pull from glycogen stores for these quick bursts of energy. It’s like having a nitro boost in a race car.

However, this is where keto runners might face a bit of a challenge. Without those glycogen stores fully stocked, it’s like trying to hit your nitro boost and finding the tank empty. You might feel like you’re running into a wall a bit earlier than usual.

The Benefits of Keto And Running

Here are some of the acclaimed benefits of the keto diet.

Note – Please keep in mind that research on the keto diet’s effectiveness for runners is still inconclusive. Most of the evidence is anecdotal, so take it with a grain of salt.

The Wall and Fat Store

Hitting the wall is like you’ve run into an invisible barrier, and your energy just plummets. This happens because our bodies usually store only about 500 grams of glycogen, roughly 2000 calories – great for a sprint, but not quite enough for a marathon.

But what if we could avoid ‘hitting the wall’? Picture your body like a fuel-efficient car. Normally, we’re running on a small, quick-to-deplete gas tank (glycogen). Now, enter keto. It’s like discovering your car also has a massive reserve fuel tank (body fat) that you never used before. Even if you’re lean, this tank is about 20 times larger than your glycogen stash.

By adapting to a keto diet, where fat becomes your main energy source, it’s like switching to that larger fuel tank. The theory goes that you could potentially skip ‘the wall’ altogether, continuing your marathon as if the wall was just a mirage.

The Potential Magic of Keto: Imagine running a marathon and feeling like you have a secret energy source that others don’t. That’s the dream keto offers. It’s like having a hidden turbo boost in a race. But remember, this is a ‘potential’ scenario. Everyone’s body reacts differently, and keto-adaptation is a personal journey, much like training for a race.

Improved Endurance and Reduced Bonking

We’ve all been there – deep into a run, and suddenly, bam! You hit the dreaded wall, or in runner’s lingo, you ‘bonk’. It’s like your body’s fuel gauge suddenly hits empty. This happens when our glycogen stores, our usual go-to energy source, run out.

But here’s where keto could change the game. When you’re adapted to a keto diet, your body becomes like a hybrid car that can switch fuel sources seamlessly. Instead of relying solely on glycogen, your body starts using fat as a steady, more enduring energy source. Imagine running and having a backup generator that kicks in just when you need it. For long, low to moderate-intensity runs, this could mean you can keep going without the fear of bonking. It’s like having an energy shield that keeps ‘the wall’ at bay.

Finding Your Fat-Burning Sweet Spot

On keto, your body becomes a fat-burning machine. When you’re running at a pace that feels comfortable – not sprinting, not crawling – you’re primarily burning fat for energy. It’s like finding the perfect cruising speed where your body efficiently uses fat as fuel.

For runners who’ve switched to keto, this could mean turning your body into a more effective fat burner, even when you’re not lacing up. Think of it as upgrading your

Additional Resource – Here’s how to create a running program

Improved Body Composition

Let me tell you something about myself.

I’m just like any other runner, hitting the pavement, trying to stay fit. Then, I decide to give keto a whirl. In just the first month, it felt like I was shedding weight as if I was zipping off heavy training gear mid-run. I lost over 20 pounds and saw my body fat percentage drop by over four points. It was like watching my body transform while I trained for a marathon.

Science Backs It Up: But hey, it’s not just my story. Science, our trustworthy coach in the realm of health and fitness, has some insights too. Studies have shown that when you pair the keto diet with moderate-intensity training, it’s like having the perfect running partner. Together, they work wonders in helping you sculpt and tone your physique.

Here are some studies you might want to check out for a deeper dive:

A Notable Study: For instance, a study published in the Journal of Endocrinology revealed something pretty cool. It showed that the ketogenic diet boosts the production of the hepatic growth hormone, a key player in maintaining youthfulness and strength. It’s like finding a natural way to keep your body’s engine running at its best.

Other benefits of the keto diet include:

  • Running on High Octane Energy: Many keto enthusiasts report feeling like they have more energy throughout the day. It’s like your body has switched to a cleaner, more efficient fuel, keeping your energy levels more consistent, without those pesky sugar crashes.
  • Dreamy Sleep: Picture this: you finish a great run, have a satisfying keto meal, and then you drift off into the most peaceful sleep. Many people on keto report better sleep quality – it’s like giving your body the perfect cool-down routine for a restful night.
  • Sharpened Focus: Imagine your mind feeling as sharp as your legs feel on a good run. Keto folks often talk about having enhanced cognition and focus – it’s like your brain is running its own marathon, but with improved efficiency.
  • Weight Loss Wins: We’ve already talked about this, but it’s worth repeating. Keto can be a powerful tool for weight loss, like adding a new, effective workout to your training plan.
  • Sculpting the Runner’s Body: Along with weight loss, keto can help improve body composition – it’s like fine-tuning your body to become a lean, efficient running machine.
  • A Happy, Healthy Heart: There’s evidence to suggest keto can improve heart health – think of it as doing heart-healthy endurance training.
  • Seizure Reduction: For those with epilepsy, keto has been a game-changer in reducing seizures. It’s like finding a secret pathway to better health.
  • Clearer Skin: Who knew that what you eat could make you look as good as a post-run glow? Keto has been linked to improved acne – it’s like giving your skin a health spa treatment.
  • Brain Protection: Your brain loves ketones! Keto may help protect your brain function, making it a great long-term investment for your mental health, like strength training for your brain.
  • PCOS Symptom Relief: For women with PCOS, keto can be a helpful ally, improving symptoms and providing a sense of control, much like nailing a tough workout.
  • And More! The benefits of keto seem to be as varied as different running routes – there’s something new and beneficial at every turn.

Additional resource – Best supplements for runners

The Downsides of Keto While Running

Now, here’s where things get a bit controversial, especially in the world of running.

You see, the keto diet has its fair share of skeptics and naysayers within running circles. And I totally get it – runners have an enduring love affair with carbs. After all, those carbohydrates are like rocket fuel for our runs, propelling us forward with boundless energy.

So, what happens when you start tampering with this vital macronutrient, the lifeblood of many runners? Well, my friends, it’s not all sunshine and rainbows.

I don’t mean to be repetitive, but restricting your carb intake can potentially lead to a host of challenges, particularly when it comes to sustaining the energy levels needed for those long, grueling runs.

Let’s dive into these potential drawbacks so you can make an informed decision about whether the keto path is right for you.

Additional resource – Keto recipes list 

Running Will Feel Like a Drag

Running on keto will suck for the first few weeks. In fact, it can feel like a nightmare. Your body, so used to carbs, now feels exhausted without them. And oh, those carb cravings – they can be like a relentless headwind, pushing against you every step of the way.

But here’s the truth.

This initial phase is a critical part of the process. It’s a sacrifice, like training in bad weather, but necessary if you’re committed to this new path. Remember, it’s okay to let your ego take a backseat. Don’t push yourself to keep up your usual running pace or mileage. It’s like easing into a new training program – start slow, reduce your mileage, and yes, walking is absolutely fine.

Think of it as adjusting your training plan for a new race. You wouldn’t jump into a marathon without proper training, right? The same goes for keto. Take it slow, reduce your runs, and listen to your body. It’s like being in a long race where the conditions have changed, and you need to adapt your strategy.

During this transition, focus on upping your intake of dietary fats – these are your new fuel. Keep your protein moderate, and don’t forget to hydrate well. Think of water and electrolytes as your on-the-run hydration pack, essential for keeping you going.

Like any tough training phase, if you stick with it, you’ll come out stronger on the other side. It’s about perseverance, patience, and adapting to a new way of fueling your body. It might take a while, but just like training for a big race, the rewards can be worth the effort.

The Keto Flu

During early days of the keto journey, you might experience something called the “keto flu.”

Think of it as the initial rough patch of a long-distance race where your body’s still figuring out the pace.

So, what’s this keto flu all about? No, it’s not a flu virus wearing a keto-branded tracksuit. It’s more like your body waving a protest sign because you’ve suddenly cut carbs. It’s adjusting to this new fuel source, and it’s not shy about showing its discomfort.

Here’s a rundown of what you might experience in this initial phase. Brace yourselves – it’s a bit of a bumpy start.

  • Brain Fog: It’s like trying to think clearly while running through a thick mist. Yep, brain fog can be a real hurdle.
  • Irritability: You might find yourself a tad more temperamental, like a runner who’s just missed their morning coffee.
  • Headache: This unwanted guest can be as nagging as a side stitch during a run.
  • Fatigue: Imagine feeling like you’re at mile 20 of a marathon, but you’ve just started your day.
  • Nausea: That queasy feeling might join you, like an unwelcome companion on a morning run.
  • Sleep Troubles: Catching Z’s could be as elusive as trying to nail that perfect race pace.
  • Cramps: Muscle cramps might make an appearance, just like they sometimes do on long runs.
  • Sore Muscles: Your muscles might protest like they’re on a tough training day.
  • Constipation: A bit awkward to discuss, but it’s like when your regular running routine gets disrupted.
  • Dizziness: The world might spin like you’ve just finished a series of speedy intervals.
  • Smelly Breath: Be warned, your breath might pack a punch strong enough to rival your running stamina.

How Long Does the Keto Flu Last?

Just like our running times and experiences differ, so does the duration of the keto flu. For some, it’s a quick sprint – maybe just a few days of feeling off. But for others, it can feel more like an endurance run, lasting a couple of weeks. It’s not a one-size-fits-all situation.

Well, several factors come into play, kind of like how different elements affect our running performance. Your body’s metabolism is one – it’s like your personal pace setter. Then there’s your diet history – think of it as your training log; it influences how your body reacts. And finally, how strictly you stick to the keto guidelines – it’s like following a training plan to the letter. The more precise you are, the more likely you are to see specific results.

Additional resource – Salt tablets for runners

Muscle Loss

While the keto diet is fantastic for helping shed those extra pounds, some of that weight loss might be muscle, not just fat. Why is this a big deal? Well, muscle is like your body’s calorie-burning powerhouse, working even when you’re chilling post-run. Losing muscle is akin to your body downshifting from a high-powered, calorie-burning machine to a less efficient one. It’s like going from a sports car to a slower vehicle in terms of metabolism.

Now, here’s the kicker:

When people wave goodbye to their keto journey, the weight that comes back isn’t always the good kind. Imagine you’ve been training for a race, and then you stop – your body changes, right?

Similarly, when you return to your pre-keto ways, it’s often fat that comes back to the party, not the muscle you lost. It’s like you’ve been training for speed, but then you switch back to leisurely jogs, and your speed gains aren’t what they used to be.

Reduced Performance

Now, let’s talk about something crucial for all you performance-oriented runners out there – the impact of the keto diet on your athletic prowess.

First and foremost, if you’re expecting to switch to the keto diet and immediately start smashing personal records, you might want to rein in those expectations. It’s not a magic bullet for instant performance gains. In fact, quite the opposite can occur.

Carbs, my friends, are like rocket fuel for your body during exercise, especially high-intensity activities like sprinting or intense workouts. They are your body’s go-to source of energy, and when you drastically reduce your carb intake on keto, it’s like asking your car to run on fumes.

Now, here’s the kicker – the research on whether the keto diet can significantly boost your running performance is still in its infancy. We’re talking the equivalent of a toddler stumbling around the woods – a lot of uncertainty.

That said, it’s not all doom and gloom for keto-loving runners. There’s a glimmer of hope, especially for those of you who rack up the miles at a steady, moderate pace. Think marathon runners or those who prefer long, endurance-based activities.

Here’s why:

When you’re logging those miles at a lower intensity, your body can tap into its fat stores for energy. Remember, fat contains a boatload more calories than glycogen (carbs’ stored form).

So, theoretically, you might avoid hitting the wall during longer, slower efforts.

However, and this is a big “however,” when it comes to high-intensity exercise that demands quick bursts of energy, like sprinting or short, intense races, the lack of glycogen can seriously cramp your style. You might find yourself unable to perform at your usual peak, which can be frustrating.

But at the end of the day, it’s your call to make. And hopefully you make the right call.

Additional Resource – Why is my running not improving

When Not To Keto

Runners, let’s hit pause and consider when the keto diet might not be the best fit for our training goals. It’s like choosing the right kind of workout for the race you’re preparing for – not every strategy suits every type of race.

Keto and Explosive Power Sports: Picture this: sports like sprinting or powerlifting are all about short, intense bursts of power – like a quick, all-out sprint to the finish line. In these scenarios, ketosis might not be your ally. Why? Because these explosive movements often rely heavily on glycogen (stored carbs) for that immediate energy surge. It’s like needing a quick burst of speed, but your glycogen ‘fuel tank’ is running low.

Keto for Distance Runners: Now, let’s talk about you, the distance runner, gearing up for a big race or logging those high-mileage weeks. In this case, you can actually tweak your keto diet to better suit your needs. Think of it as fine-tuning your fuel strategy for a long race.

Strategic Carb Consumption: Here’s a tip – you can still stick to keto but make a small concession for your high-intensity training needs. How? By consuming about 20 to 30 grams of fast-digesting carbs, like fruit, about 30 to 60 minutes before your workout. This is like giving your muscles a quick fuel top-up right before they need to perform. It ensures they have enough glycogen to power through your training, especially during those intense parts of your workout.

The Balancing Act: This approach is all about balance – maintaining a state of ketosis most of the time, while also giving your body the carb boost it needs for specific high-intensity workouts. It’s like being a hybrid athlete, using both fat and carbs strategically to optimize your performance.

So, as you lace up your shoes and plan your nutrition strategy, remember that keto can be flexible. It’s about finding the right mix that keeps your engine running smoothly, no matter the distance or intensity of your runs.

Macros For Runners – Your Guide To The Runners Diet

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Need some real, down-to-earth nutrition advice for your runs? I’ve got you covered!

As a coach, I’ve seen so many runners put in the miles only to feel sluggish or constantly sore because their nutrition wasn’t dialed in.

And hey, I’ve been there myself.

I used to think as long as I was running, I could eat whatever I wanted. But the more I trained and pushed my body, the more I realized nutrition could be the missing piece of the puzzle to really up my game.

I’ll break down the three main macronutrients—carbohydrates, proteins, and fats— and explain why each is important for runners.

Let’s get to it.

What is Runner’s Diet?

Think of your diet as part of your training. The miles you put in are only half the story; the other half is what you’re putting into your body.

If you’re under-fueled, you won’t have the energy to push through tough workouts, and you’ll recover more slowly, making it harder to build fitness over time.

On the other hand, a well-balanced diet gives you the stamina to go longer, the power to push harder, and the resilience to bounce back from hard sessions.

So, let’s dive into the specifics, starting with the big three: carbs, proteins, and fats.

The Main Macros For Runners

Macros, or macronutrients, are the essentials we need in larger amounts—carbs, proteins, and fats. Each one plays its own role in how we perform, recover, and stay healthy as runners.

Think of it this way: just like you wouldn’t put the wrong fuel in your car, the right macros keep your body running strong

And as a runner, you burn through energy more quickly than the average person, which makes nutrition even more important.

The Basic Macro Breakdown for Runners:

  • Carbohydrates: 55-65% of your daily intake (primary energy source).
  • Proteins: 15-20% (helps repair and build muscle).
  • Fats: 20-25% (supports long-term energy and vital bodily functions).

Of course, these numbers are just a rough guide—your ideal balance might vary depending on your goals and training style

Note –  In case you’re on the keto diet, your macros will be different.  Just to keep in mind.

Carbohydrates: The Runner’s Primary Fuel Source

Carbs are your body’s go-to energy source.

When you run, your body taps into its glycogen stores for energy. If you don’t have enough glycogen stored, you’ll run out of energy mid-run, which can cause you to “hit the wall”—a dreaded feeling of fatigue and sluggishness. This is especially common during longer runs or races when your body quickly burns through its energy reserves.

For shorter, less intense runs, you might be able to get by with less, but for any run lasting longer than 60 minutes, carbs are essential. This is why carb-loading before long runs or races is common among distance runners.

How Many Carbs Do You Need?

Carbohydrate needs vary depending on your body weight and training load.

A simple rule of thumb is to aim for 2.5 to 4.5 grams of carbs per pound of body weight, depending on the intensity of your training.

For instance, if you weigh 150 pounds and are running moderate distances, you should consume roughly 300 to 450 grams of carbs daily.

Best Sources of Carbs:

  • Whole grains like oatmeal, brown rice, and quinoa.
  • Starchy vegetables like sweet potatoes, butternut squash, and carrots.
  • Fruits such as bananas, apples, berries, and oranges.
  • Legumes like lentils, beans, and chickpeas.

Personal Tip: I always start my long runs with a banana and peanut butter toast. The carbs from the banana give me an instant energy boost, while the peanut butter offers a bit of protein and fat for sustained energy. It’s an easy and effective pre-run snack.

Proteins: Building Blocks for Repair and Recovery

Protein is key for recovery as it repairs those tiny tears in your muscles after every run.

Not only does protein help repair your muscles, but it also plays a key role in muscle growth. This is important for runners because strong muscles support good running form and prevent injuries. Additionally, during long runs or when glycogen stores are depleted, your body may turn to protein as an energy source.

How Much Protein Do You Need?

Runners generally need more protein than the average person, especially running long distances or strength training. The recommended range is around 0.7 to 1.0 grams of protein per pound of body weight. Aim for the higher end of this range if you’re doing heavy endurance or strength training.

For example, weighing 150 pounds, you’d need between 105 and 150 grams of protein daily. This might seem like a lot, but with the right planning, it’s achievable.

Best Sources of Protein:

  • Lean meats like chicken, turkey, and lean cuts of beef.
  • Fish and seafood are also high in healthy omega-3 fats.
  • Eggs and dairy products like Greek yogurt and cottage cheese.
  • Plant-based options include tofu, tempeh, lentils, beans, and quinoa.

Personal Tip: I love having a post-run smoothie with Greek yogurt, a handful of spinach, and some berries. It’s a great way to quickly get a good amount of protein, and the added carbs from the fruit help replenish my glycogen stores.

Healthy Fats For Runners

One mistake I made early on was not understanding the role of fats. I avoided them because they’d slow me down or make me gain weight. But healthy fats—like those from avocados, nuts, and olive oil—are crucial for energy and overall health.

They provide long-term energy, support cell function, help absorb vitamins, and play a role in hormone production. Without enough healthy fats, you could feel tired, sluggish, or run into more serious health issues over time.

For runners, having enough fat in your diet ensures that your body works efficiently, even during endurance events.

How Much Fat Do You Need?

Fats should make up about 20% to 25% of your daily calories. Focus on healthy, unsaturated fats and limit your intake of saturated and trans fats.

Best Sources of Healthy Fats:

  • Avocados which are packed with monounsaturated fats.
  • Nuts and seeds like almonds, walnuts, and chia seeds.
  • Olive oil and coconut oil for cooking.
  • Fatty fish like salmon, mackerel, and sardines.
  • Natural peanut butter and other nut butter.

Personal Tip: I like adding avocado to my meals, whether in a salad, on toast, or with eggs. It’s an easy way to boost my healthy fat intake and add a creamy, satisfying texture to my food.

Timing Your Nutrition for Maximum Performance

When you eat can be just as important as what you eat. Properly timing your meals around your runs can help fuel your performance and speed up your recovery.

Pre-Run Nutrition:

Before a run, aim for a small meal or snack rich in carbs with some protein. This will provide quick energy and help stabilize your blood sugar levels during your run. Eat this meal about 1-2 hours before your run, or, if you’re short on time, have a smaller snack 30 minutes prior.

Best Pre-Run Snacks:

  • A banana with a spoonful of peanut butter.
  • A slice of whole-grain toast with honey.
  • A small bowl of oatmeal with berries.

Post-Run Nutrition:

After a run, your muscles are ready to absorb nutrients to repair and refuel. Eating within 30-60 minutes after your run is crucial for optimizing recovery. Go for a mix of protein for muscle recovery and carbs to refuel those glycogen stores.

Best Post-Run Snacks:

  • Greek yogurt with granola and honey.
  • A smoothie with protein powder, spinach, and berries.
  • A turkey sandwich on whole-grain bread.

Putting It All Together: Sample Meal Plan for Runners

To help you visualize how to structure your meals, here’s a simple day’s worth of eating that incorporates a good balance of carbs, protein, and healthy fats:

Breakfast:

  • Oatmeal topped with sliced bananas, a spoonful of almond butter, and a drizzle of honey.
  • A glass of orange juice.

Lunch:

  • Grilled chicken and quinoa salad with spinach, avocado, cherry tomatoes, and a light olive oil dressing.
  • A handful of almonds on the side.

Pre-Run Snack:

  • Whole-grain toast with peanut butter and apple slices.

Dinner:

  • Baked salmon with sweet potatoes and steamed broccoli.
  • A mixed greens salad with olive oil and balsamic vinegar.

Post-Run Snack:

  • Cottage cheese with fresh berries and a sprinkle of chia seeds.

Sample Weekly Meal Plan for Runners

Fueling your runs starts with a well-balanced diet, designed to meet your specific goals.

Here’s a sample weekly meal plan to keep you energized, help you recover, and support either endurance or speed training.

Endurance-Focused Meal Plan (for Longer Distances)

This meal plan prioritizes carbohydrates for sustained energy and muscle recovery, making it ideal for runners training for longer distances.

Monday

  • Breakfast: Oatmeal topped with banana, almond butter, and a sprinkle of chia seeds
  • Lunch: Quinoa bowl with roasted sweet potatoes, chickpeas, spinach, and tahini dressing
  • Dinner: Brown rice, grilled chicken, and steamed broccoli with a side of roasted carrots
  • Snacks: Greek yogurt with honey and berries, apple with almond butter

Tuesday

  • Breakfast: Smoothie with spinach, banana, protein powder, and a handful of oats
  • Lunch: Whole-grain wrap with lean turkey, avocado, and mixed greens
  • Dinner: Baked salmon, roasted red potatoes, and a mixed greens salad with olive oil
  • Snacks: Cottage cheese with pineapple, whole-grain crackers with hummus

Wednesday

  • Breakfast: Whole-grain toast with scrambled eggs, avocado slices, and cherry tomatoes
  • Lunch: Lentil soup with whole-grain bread and a side salad
  • Dinner: Pasta with marinara sauce, ground turkey, and a side of steamed spinach
  • Snacks: Orange and a handful of mixed nuts, plain yogurt with a dash of cinnamon

Thursday

  • Breakfast: Overnight oats with almond milk, berries, and flax seeds
  • Lunch: Baked sweet potato with black beans, salsa, and Greek yogurt
  • Dinner: Grilled shrimp with wild rice, sautéed zucchini, and bell peppers
  • Snacks: Carrot sticks with hummus, apple with peanut butter

Friday

  • Breakfast: Smoothie bowl with frozen berries, banana, oats, and a sprinkle of granola
  • Lunch: Tuna salad wrap with lettuce, tomatoes, and a side of fruit
  • Dinner: Baked tofu with quinoa, roasted Brussels sprouts, and cherry tomatoes
  • Snacks: Protein bar, handful of almonds

Saturday

  • Breakfast: Whole-grain pancakes topped with fresh fruit and a drizzle of maple syrup
  • Lunch: Chicken and veggie stir-fry with brown rice
  • Dinner: Baked cod, roasted butternut squash, and a side of steamed asparagus
  • Snacks: Cottage cheese with sliced peaches, celery sticks with almond butter

Sunday

  • Breakfast: Greek yogurt parfait with granola, honey, and mixed berries
  • Lunch: Chickpea salad with mixed greens, cucumber, tomatoes, and balsamic dressing
  • Dinner: Whole-grain pasta with lean ground turkey and marinara, topped with Parmesan
  • Snacks: Pear with walnuts, smoothie with spinach and mango

Speed-Focused Meal Plan (for Intensity and Recovery)

For runners focusing on speed, this meal plan emphasizes protein for muscle repair, with moderate carbs to support intense workouts.

Monday

  • Breakfast: Scrambled eggs with avocado on whole-grain toast
  • Lunch: Turkey and veggie wrap with a side of Greek yogurt
  • Dinner: Grilled salmon with quinoa and steamed green beans
  • Snacks: Cottage cheese with berries, apple with peanut butter

Tuesday

  • Breakfast: Greek yogurt smoothie with spinach, protein powder, and a handful of oats
  • Lunch: Chickpea salad with mixed greens, cucumber, and feta
  • Dinner: Stir-fried tofu with broccoli and brown rice
  • Snacks: Celery with almond butter, handful of almonds

Wednesday

  • Breakfast: Oatmeal with a scoop of protein powder, banana slices, and chia seeds
  • Lunch: Grilled chicken breast with sweet potato and a mixed greens salad
  • Dinner: Shrimp stir-fry with veggies and a side of jasmine rice
  • Snacks: Protein bar, pear with a handful of walnuts

Thursday

  • Breakfast: Whole-grain toast with almond butter and blueberries
  • Lunch: Lentil and vegetable stew with a slice of whole-grain bread
  • Dinner: Ground turkey tacos with lettuce, tomatoes, and avocado in whole-grain tortillas
  • Snacks: Smoothie with mango, spinach, and protein powder, small handful of trail mix

Friday

  • Breakfast: Greek yogurt bowl with granola, honey, and mixed berries
  • Lunch: Chicken and veggie wrap with hummus and a side of sliced fruit
  • Dinner: Grilled pork chops with roasted sweet potatoes and green beans
  • Snacks: Cottage cheese with a dash of cinnamon and apple slices, protein shake

Saturday

  • Breakfast: Smoothie bowl with frozen berries, spinach, oats, and granola topping
  • Lunch: Quinoa salad with black beans, corn, bell peppers, and a lime dressing
  • Dinner: Baked cod, wild rice, and a steamed veggie medley
  • Snacks: Carrot sticks with hummus, Greek yogurt with a sprinkle of flaxseeds

Sunday

  • Breakfast: Omelet with spinach, mushrooms, and whole-grain toast
  • Lunch: Brown rice and bean burrito with salsa, avocado, and a side salad
  • Dinner: Whole-grain pasta with marinara, lean ground beef, and steamed spinach
  • Snacks: Banana with almond butter, small handful of pumpkin seeds

Join the Conversation: Share Your Runner’s Diet Tips!

Nutrition is a key part of every runner’s journey, and we’d love to hear how you fuel up for your runs!

What’s Your Go-To Meal for Running Success?

Whether you have a favorite pre-run snack, a post-run recovery meal that helps you bounce back, or any special tips that have improved your performance, share your insights with us! Your tips could inspire fellow runners and help everyone stay fueled and strong.

Jump Into the Comments!

Let’s build a community of shared experiences and advice. What’s worked best for you? Comment below with your runner’s diet tips and favorite meals!

The 7 Main Signs & Symptoms Of Ketosis

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keto diet

The ketogenic diet is straightforward—you drastically cut carbs, and before you know it, your body shifts into fat-burning mode, known as ketosis.

But figuring out when you’re actually in this metabolic state? That can be the tricky part.

When I first started experimenting with keto to optimize my health and running performance, I was intrigued by the concept of ketosis.

It took some trial and error, but the benefits were undeniable once I found my groove.

In this article, I’ll share what I’ve learned about recognizing ketosis and the symptoms that show you’re on track.

What’s the Ketogenic Diet?

The keto diet is high in fat, moderate in protein, and very low in carbohydrates. Typically, it comprises 70-80% fat, 15-25% protein, and 5-10% carbs.

The goal? To push your body into ketosis.

To achieve this, most people must limit carbs to 10-30 grams daily. I’ve already written a full guide to the ketogenic diet as well as how to train for a marathon on keto. Feel free to read these guides at your own pace.

Now let’s talk more about ketosis.

What Is Ketosis?

Key-tow-sis is a metabolic state in which the body metabolizes fat instead of carbs to produce ketones, employed by our cells to provide energy to perform their normal function.

Under normal conditions, your body uses carbs to sustain its energy needs. But when you drastically cut your carb intake, ketones are produced by the liver and released into the bloodstream as a reaction to inadequate glucose in the body.

Technically, ketosis is attained when blood ketone levels are around 0.5  mmol/ L. 

How to Get Into Ketosis

The best way to get into ketosis—and as fast as possible—is to eliminate all major carbohydrate sources in your diet, usually to less than 30 net grams of carbs per day.

The more restrictive your carb intake is during the early stage, the sooner your body enters ketosis. So it’s goodbye to bread, rice, pasta, peas, fruits, sugary drinks, chocolate, etc.

Instead, you’ll eat plenty of healthy fats, moderate amounts of lean proteins, and some vegetables. This first step seems brutal, but it’s worth every headache.

Here’s the full keto food diet list.

Note: Remember that 30 grams of carbs is the equivalent of 3 large carrots, one large banana, or two slices of white bread.

How Fast Can You Get Into Ketosis

If you’ve been on the low-carb, high-fat diet for at least a couple of weeks, then you should enter ketosis within three to four days—seven days max.

Most people can generally access light nutritional ketosis—about 0.6 to 1.0 mmol/L within two to three days.  It often takes more than two weeks to get into optimal and steady ketosis of 1.5 to 3.0 mmol/L.

Research on Ketosis Symptoms: What the Science Says

Research published in the Journal of Nutrition and Metabolism found that approximately 30-40% of people starting a ketogenic diet report symptoms consistent with keto flu. These symptoms often include headache, fatigue, nausea, dizziness, and irritability. On average, these symptoms peak within the first 2-7 days and gradually improve as the body adapts to burning fat instead of carbohydrates.

Interestingly, research also shows that after the adaptation period, many people experience improved mental clarity and stable energy levels. A study in Frontiers in Psychology suggests that ketosis may help provide a steady fuel source for the brain, potentially improving focus and reducing the energy crashes common with high-carb diets.

How to Tell If You’re in Ketosis: 7 Key Symptoms

Wondering how to tell when your body has made the switch? Here are seven key indications that signal you’ve entered the fat-burning state:

1. Reduced Insulin Levels

As carbs decrease, so do insulin levels, which regulates blood sugar levels. When I cut carbs, I noticed fewer energy crashes, more consistent energy throughout the day, and even better mental focus. For people with blood sugar issues, ketosis can significantly improve insulin sensitivity.

Science backs this up.

According to research published in the Annals of Internal Medicine, diabetic subjects on a low-carb diet for two weeks normalized their glucose levels. They reduced average blood sugar by 30 mg/dl.

Do the following to ensure low sugar levels don’t interfere with your life.

  • Have more meals. Plan to eat every four to five hours once you take your first few steps on the ketogenic path. This will help keep you satisfied and your blood sugar levels in check.
  • Reach for mineral-rich drinks. Instead of drinking plain water, opt for mineral-rich drinks between meals. These include high-quality electrolyte beverages or organic broths.
  • Have some Exogenous ketones. These are a great way to train your body to rely on ketos for energy before it’s efficient at producing ketones.

2. The Keto Flu

The dreaded keto flu—a term you’ve likely heard—hits hard in the early days of ketosis. Also known as “induction flu,” the keto flu mimics the signs of the flu. It consists of a bout of lethargy and flu-like symptoms experienced the first week or so as your body begins to make the transition from burning fat instead of glycogen.

Think of the keto flu as your body’s carbohydrate withdrawal syndrome.

When I started, I felt the keto flu within the first three days.

This is what I hated the most about the keto diet early on.

I remember it vividly. On day three or four, I got brain fog, and I was in a hazy state where I’d walk into a room and couldn’t remember why I’d gone in there in the first place.

It was really bad.

In most cases, the keto flu kicks at the 48-to-72-hour mark. Symptoms include:

Fortunately, the symptoms are not permanent, and it’s a good sign that your body is now burning fat. 

Once your body has adjusted, these usually resolve within a few days—often up to a week.

To ease the keto flu, drink plenty of water, increase your dietary fat intake, and consider opting for a sugar-free electrolyte drink.

3. Bad Breath

One of the first signs I noticed when I entered ketosis was a fruity or metallic breath odor—a common symptom caused by the ketone acetone being expelled through the breath.

Acetone is released in the liver and expelled via the breath. This is also a chemical used in producing nail polish removers and some paint thinners, and it is expelled through urine and breath.

Because of the same reason, some people may notice a slightly metallic, or even fruity, taste in their mouth.

While the bad breath may ruin your mood (or that of those you interact with), fortunately, it also indicates that your ketogenic diet is going well.

To mask this symptom, brush your teeth more regularly, add essential oils to water, mouthwash, or chew sugar-free mints.

Or, simply grin and bear it. It’s, after all, just a question of time as the stinks fades away.

4. Short-Term Fatigue

During the first few weeks—not days—you’ll feel less energy than usual when working out, especially when doing high-impact cardio sports, such as running.

Why?

The initial drop in performance is caused by the reduction in muscles’ glycogen stores, which is the primary and most efficient energy source for all forms of high-intensity training.

While the drop in energy output is a good sign of ketosis, it can be discouraging as it can negatively affect your workouts. It’s one of the main reasons beginners—especially the super active— quit the diet before fully keto-adapted.

On average, it may take 10 to 30 days before you’re in full ketosis. Complete keto-adaptation can take up to three months.

To help get over this initial hump, take electrolytes supplements to help replace those lost in droves. 

As a rough guideline, aim for 3000 to 4000 mg of sodium, 1000 mg of potassium, and no more than 300 mg of magnesium daily.

What’s more?

Take it easy during the adaptation period. Reduce your training load. Use less weight, fewer reps, take longer breaks between sets, and reduce the length and intensity of your cardio sessions.

Add an extra rest day if you need to.

5. Digestive Issues

I should also warn that it’s common to experience digestive issues like constipation or diarrhea on keto. These unwanted side effects are likely the results of eating more healthy fats than your digestive system is used to dealing with.

Limiting carb intake removes a lot of fiber, such as fruit, grains, legumes, and cereals, which may result in constipation.

On top of that, revving up fat intake may cause diarrhea.

That’s why digestive issues are like rites of passage for keto initiates.

As we have seen, most of these issues should subside after the transition period.

To ease your digestive issues, do the following:

  • Adding keto-friendly high-fiber foods.
  • Consuming plenty of fiber from non-starchy, low-carb vegetables.
  • Getting enough salt or magnesium.
  • Drinking plenty of water.
  • Cutting on dairy and nuts.

Keep in mind that some people have no trouble. So, just because you’re not suffering from any stomach issues doesn’t mean that the ketogenic diet isn’t delivering.

Everybody and every BODY is different. That’s why everyone’s digestive system may react differently to a drastic change in diet, such as cutting down on carbohydrates.

6. Reduced Appetite

One of the coolest perks of ketosis? You may find that your appetite decreases. Once I hit ketosis, I felt fuller for longer and didn’t need to snack as often. High-fat meals are incredibly satiating, and ketones can naturally suppress hunger.

So once you’re keto-adapted, expect long periods without feeling hungry. That’s why intermittent fasting is pretty common among established Keto’ers.

There are a few reasons why ketosis can tame your appetite. You’ll mainly consume healthy fats, lean proteins, and fibrous vegetables on the keto diet. These are the most satiating nutrients that affect appetite hormones, which tames your desire to eat.

Because of this, you’ll rarely feel hungry or need grazing or snacking throughout the day.

7. Increased Ketones

The main goal of the ketogenic diet, as previously stated, is to get your body to ramp up production of ketones.

Blood sugar levels fall, and the body releases fatty acids into the bloodstream.

Stay committed to the low-carb high-fat diet for a while, and ketones will be the main energy source.

Here’s the good news. You can easily measure ketone levels in the blood using a specialized meter. This meter measures your ketone levels by calculating the amount of beta-hydroxybutyrate (BHB), one of the three primary ketones released into the bloodstream once you reach full ketosis.

Technically, a blood ketone level of 0.5 mmol/L is the threshold for entering ketosis.

Various devices measure the presence of ketone bodies in the body, whether in the breath, urine, or blood. This provides an accurate biomarker of your level of ketosis.

According to most experts, measuring ketosis through blood is the most accurate, even though using a glucose meter is more expensive.

This is reliable because it measures endogenous (created by ketogenic eating, fasting, and exercise) and exogenous ketones, such as HVMN ketone.

Remember that this method can be expensive and invasive, requiring a small pinprick to draw blood from your finger. -That’s why most people will only perform one test per week or every other week.

If you’d like to put your ketosis doubts to rest by testing your ketones, Amazon has got what you need.

Managing Ketosis Symptoms

Here’s how I managed the initial symptoms of ketosis:

  • Stay Hydrated: Drinking water and replenishing electrolytes became a daily priority.
  • Gradual Transition: If you find the keto flu too intense, consider easing into it by reducing carbs more slowly.
  • Add Fiber: Increasing fiber from low-carb veggies helped manage digestive issues.
  • Take it Easy: During my first few weeks, I avoided pushing too hard in my workouts, giving my body time to adapt.

When to Seek Medical Help

While most keto symptoms are temporary, if you experience signs of severe dehydration or diabetic ketoacidosis (e.g., rapid breathing, nausea, confusion), it’s important to seek medical help. For most people, though, the keto flu passes after the first week.

Frequently Asked Questions

I know that you have more than one pressing question about ketosis. Let me address some of the most common concerns.

How long does ‘keto flu’ last?

Most people experience keto flu symptoms for 3-7 days as their body adapts to a low-carb, high-fat diet. Symptoms like headache, fatigue, and irritability typically improve within the first week.

To speed up recovery, focus on staying hydrated and increasing your intake of electrolytes—particularly sodium, potassium, and magnesium. Adding a pinch of salt to water or drinking electrolyte-rich broths can help reduce symptoms faster.

How can I prevent muscle cramps on keto?

Muscle cramps on keto are often due to low electrolyte levels, particularly magnesium. Consider taking a magnesium supplement or soaking in an Epsom salt bath, which allows magnesium to be absorbed through the skin. The Mayo Clinic suggests that moderate salt intake on a low-carb diet can be beneficial, especially during the initial keto adaptation phase.

Is it safe to exercise while adjusting to keto?

Yes, but take it easy during the first week of ketosis, as your body adjusts to burning fat for energy. Light exercise, like walking or gentle yoga, is generally fine and can even help reduce some keto flu symptoms. Once you feel more energized, you can gradually reintroduce higher-intensity workouts. Endurance athletes often benefit from a few weeks of adaptation before resuming intense training.

What foods should I eat to stay in ketosis?

Focus on high-fat, low-carb foods like avocados, eggs, leafy greens, fatty fish, and olive oil. Avoid starchy vegetables, grains, and sugary foods. Checking labels for carb content can help you stay within your daily carb limit.

The Conclusion

Ketosis symptoms vary from person to person. But all in all, chances are you’ll find that at least a few of the above signs of being in ketosis hold true for you.

Ultimately, if you’re applying the tenets of the ketogenic eating plan and stay consistent, you’ll, sooner or later, enter the state of ketosis.

The common thread in the above symptoms is that once your body makes the full transition, most—often all of—the symptoms should subside.

Once you make the full transition, your energy level will start to rise, and the keto flu is but a distance memory. Just be patient.

How long will that take depends on your particular case, genes, diet habits, activity levels, and age.

Just keep in mind that these symptoms do not affect everyone, so if you’re still hesitant about giving keto a shot, try it and see for yourself.

The Difference Between Natural Vs. Processed Foods

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Between Natural Vs. Processed Foods the difference

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…

Between Natural Vs. Processed Foods

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.

Processed Foods

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.”

 

101 Running Tricks & Hacks Every Runner Needs To Know

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If you’re serious about reaching your full running potential, then you’re in the right place.

In today’s post, I’m sharing more than 100 running tips designed to help make your workout routine a complete success.

Follow these practical, simple, and proven strategies, and you’ll reach your full running potential in no time.

Let’s get this ball rolling…

Without further ado, here’s a list of the best running tips ever.

  1. Get the Right Shoes

Shoes are the most important running equipment.

Period.

A proper shoe not only makes running feel more comfortable, but also help improve your performance and ward off all sorts of injuries, including shin splints, plantar fasciitis, knee pain, and foot pain.

How do you pick the right shoes?

The golden rule is to go for a shoe that feels comfortable.

That’s the conclusion of a study published in the British Journal of Sports Medicine.

The right shoes have to match your natural foot shape and biomechanics.

As a rule of thumb, leave at least a thumbnail’s distance (roughly 1 cm, or ½ an inch) from the end of your longest toes (while flat on the floor) to the end of the shoe.

In other words, you should be able to freely wiggle all of your toes, with plenty of room to spare.

For the full guide on how to choose the right running shoes, see my post here.

  1. Visit a Specialty Running Store

Don’t know what it takes to pick a proper pair?

Head to a specialty running store dedicated specifically to running-related gear, accessories, and gadgets.

Once you’re there, have your foot type and gait analyzed by the professional staff.

That’s how you’ll find out things you might not know on your own – you might be a severe overpronator or underpronator who needs trainers with a bit of more support than the typical (mostly neutral) runner.

They’ll know and explain what you need.

When you go shoe shopping, treat their staff the way you would a physician.

Be willing to answer all sorts of questions regarding your training goals and personal preferences.

It’s worth the extra cost you’ll pay there to get a true “shoe fitting” service.

  1. Wear the Right Clothing

Once you have the right running shoes, add on some basic running clothing and apparel.

You’ll need shirts for different seasons, preferably made of moisture-wicking technical fabrics that can help pull the sweat away from your skin and keep you dry and comfortable in the process.

Some of the best fabrics include Coolmax and Dri-fit.

Special apparel costs a little bit more than casual clothing, but you’ll find that it’s worth every penny — especially if you’re serious about staying comfortable for the long haul.

You’ll need a couple of pairs of bottoms: shorts, tights, pants, or even a skirt if you find that more comfortable.

And female runners need a good sports bra that both provides support and reduces the risk of chafing.

Other items to consider include (but are not limited to) running sunglasses, hats, hydration belts, sports watches, heart monitors, and more.

Here’s the full guide to cold weather running.

  1. Opt for Smart Socks

The golden rule on running is that you should not run in cotton socks. Cotton absorbs and retains moisture, and since your feet will sweat, running in cotton will leave your feet soggy and moist.

This leads to the two side effects of moisture and friction —calluses and blisters.

Instead, go for technical running socks.

These wick moisture away from your feet, keeping them comfortable and relatively dry.

Smart socks are made from either a blend of natural fibers such as wool, or from synthetic fibers such as nylon, acrylic, or Coolmax.

You can also try compression socks.

  1. Have More than One Pair

According to research published in the British Journal of Sports Medicine, runners who rotate their shoes among various models during a 6-month period had a 40 percent lower risk of incurring a running injury than those who ran in the same pair through the same period.

If you’re serious about reducing your risk of injury, train in more than one pair.

  1. Clean Your Shoes

If you take care of your running shoes, they’ll return the favor and take good care of your feet.

They’ll also last longer.

Failure to do so will mean that your shoes will lose their cushioning properties sooner than they need to: neglect wears them out prematurely.

Here are a few shoe-cleaning rules:

  • Do not toss your running shoes in the washer. Wash them manually instead.
  • Use an old toothbrush or nail brush and mild soap — preferably an anti-grease soap. A bit of water added in will wash away stains, dirt, and mud.
  • Do not toss your shoes in the dryer. Dry them in the open air under direct sunlight.

  1. Replace Your Running Shoes

Sooner or later, your trainers will wear out and lose their shock-absorption properties.

That’s when you need to ditch them and get a new pair.

Here’s the bad news.

As far as I know, there’s no proven formula that tells you exactly when to replace your running shoes.

That’s because there are many factors that impact running shoe lifespan, including:

  • Running surfaces
  • Runner weight
  • Weekly mileage
  • Training intensity
  • Running biomechanics
  • The climate you run in

As a rough guide, a running shoe should last you between 500 and 600 miles. Once your shoes go beyond this range you’re risking discomfort and pain, as well as injury.

My best advice is to use an app like MapMyRun to keep tabs on the mileage of a specific pair, or you can do it the old-fashioned way, using pen and paper or an Excel spreadsheet.

Additional resource – Guide to running lingo

  1. Tie Your Shoes the Right Way

Tying their shoes is something that well-accomplished 5-year-olds can do with ease. But there are many different ways to lace trainers, and different techniques can not only make them more comfortable, but also help avoid all sorts of discomfort.

According to a study conducted at the University of Duisberg-Essen in Germany, shoe-lacing technique has a huge influence on impact force, pronation, and foot biomechanics.

In this infographic, you’ll find a lineup of top knots to learn.

Infographic source: RunRepeat.Com

Bonus tip: You can also invest in a pair of Lock Laces.

  1. Dress For 10 Degrees Warmer Than What the Thermometer Says

Running during the winter has its challenges, but if you overdress, you’ll get in trouble.

For winter running, you need to aim for warmth, but without making yourself sweat so much that you get a chill.

That’s why I highly recommend that you dress as if it’s 10 to 15 degrees warmer than it is outside. You should feel slightly cold when you take your first few steps outside. Once you get moving you’ll warm up quite a bit, so don’t worry about feeling cold at first.

  1. Try YakTrax

As a winter runner, you need good traction to prevent sliding and slipping — especially when road conditions are freezing and/or snowy.

One thing you can do to make sure that you stay on your feet is to try YakTrax. It’s a traction device that meets the needs of runners during wintertime. They improve control and stability when there’s snow, sleet, and ice underfoot.

  1. Buy Running Garments On Sale

Are you a runner on a tight budget?

Buy your athletic garments at the end of the season.

As with any other store, running specialty stores put sale items on clearance as the weather changes to make room for the new models and styles that are coming in.

I’ve purchased some of my favorite summer running clothes in late autumn or winter when it was too cold to run in them, and my favorite cold-weather running gear when the temperature outside was hot

There’s nothing wrong with last season’s styles. They’re generally made from the same materials, and running clothes are performance tools, not fashion statements.

For the best running shoe deals on the web, check ShoeKicker.com. It’s a great website that scours the internet looking for the best deals.

  1. Use GPS Tracking Apps

Being able to measure your day-to-day performance is a great way to reach the next athletic level. After all, if you can’t measure, you can’t improve it.

Fortunately, advances in mobile apps mean that you can challenge yourself each time you head out the door. Running apps are perfect for beginning runners who need a little bit of a push and a way to monitor their progress, as well as for elite runners trying to stay in peak shape throughout the racing season.

That’s why, whether you’re training for your first 5K or your 11th marathon, your smartphone (or any other “smart” device) can be an excellent coach.

Here are a few of some of the best apps out there:

  • Runtastic
  • RunKeeper
  • Strava
  • MapMyRun
  • Edmundo
  • MyFitnessPal

  1. Use a Heart Rate Monitor

Using a heart monitor is like having a coach along for every run. When used right, it can show you, down to the stride, how hard or easy you are working. It can help you find your running sweet spot and prevent overtraining or undertraining in the process.

Here are the four main heart rate training zones you need to be aware of. Plan your workouts within each zone for a well-rounded training program

Zone 1—The recovery or energy efficient zone, it’s roughly 60 to 70 percent of maximum heart rate, or MHR.

Zone 2—The aerobic heart rate zone, it’s roughly 70 to 80 percent of MHR.

Zone 3—The anaerobic zone, it’s about 80 to 90 percent of MHR.

Zone 4—The VO2Max or Red Zone, it’s approximately 90 to 99.99 percent of MHR

Additional resource – How long is a 100-mile race?

  1. Protect Your Electronics

If you do a lot of running in the rain with a non-waterproof phone or GPS watch, then you need to protect your electronic devices from water damage.

Here’s how:

Store your device(s) in a lightweight zip-lock bag. The bag should to be securely sealed to prevent water from leaking in.

You can also cloak your device in plastic wrap, leaving no “skin” exposed. When wrapping, make sure that the charger port is well covered.

What I love about using plastic wrap is that it’s dense enough to protect against moisture but thin enough that you’ll still be able to use the touchscreen through the plastic.

Additional resource  – Choosing a running partner

  1. Manage Your Keys

If all the jingling and jangling of running with keys in your pocket drives you nuts, you’re not alone. Here’s my favorite solution:

Take the key off of its keychain, unlace your shoe a notch, then slide one of your shoelaces through the key and put it on the string. Tuck the key under the other lace before retying your shoe.

To keep the key from bouncing around, tie your shoe using a double knot and secure the other end of the key under the crisscrossed laces.

This technique will give you peace of mind and allow you to enjoy your run.

If you don’t want to do this, you can put a rubber band around your keys before tossing them in your pocket, or try putting them on a shoelace and wearing them like a necklace.

  1. Long Walks First

If you’ve been exercising regularly for the last 3 to 6 months and you’re already in good shape, you may choose to skip this step, but if you’re a real beginner, this is the most important step for building the right foundation.

Before you start running, do plenty of walks to prep your body. Start out with 30 minutes of brisk walking, then build it up to a full hour, three times a week for a full month.

By week four you should be walking for at least 60 minutes at a brisk pace three times per week. Now you’re ready to move onto a walk/run schedule.

  1. Walk/Run

The walk/run method is ideal for helping new trainees get fit without getting hurt. The key here is to gradually stretch your comfort zone without overextending it.

Here’s how to do it

Start with a proper warm-up of 10 minutes of walking at a brisk pace. This will get your heart rate up and the blood flowing to your muscles.

Next, jog slowly for 20 to 30 seconds. Slow it down and walk for 30 seconds to a full minute, then jog again for another 20 seconds.

Keep repeating the cycle for 15 to 20 minutes, then end your session with a 10-minute cooldown.

If everything is going well, increase your running time by 5 to 10 seconds from one session to the next. Do these increases gradually, staying within your fitness level the entire time.

  1. Give C25K a Try

Newcomers to running or those returning to it after a long layoff should give the C25k app a try.

This handy app offers a nine-week training plan that can help you train for a 5K race (roughly 3.1 miles) in a gradual and safe manner. You only need to commit 20 to 30 minutes, three times a week.

Additional Resource – Running during lunch break

  1. Start on the Treadmill

The treadmill is the perfect tool for building endurance without putting too much stress on the body. It gives you full control over your speed and incline, and allows you to adjust your speed and intensity to match your fitness level.

You really can’t overtrain on the treadmill unless you’re doing so on purpose, ignoring your body’s signals of pain and discomfort.

Here’s the workout routine you need:

Warm up for 10 minutes. Start with a 10-minute walk at 1.5 to 2 mph, then jog for three minutes at a pace of 2.5 to 3 mph for next three minutes. Make sure to practice good running form.

Increase the speed to 3.5 to 4 mph and stick to this relatively fast pace for one full minute before slowing back down to a walk for another 4 minutes.

Increase your speed to 3 mph and jog for three minutes, then run for one minute, picking up your pace to 4 to 5 mph (or even faster if your fitness allows it). Back off if your body hurts or your form starts to suffer.

Finish off with a 10-minute cooldown walk.

  1. The Talk Test

As a beginning runner, make sure that you’re running at what is known as a conversational pace. This means you should be able to speak in full sentences on-the-go without gasping for air. Want to test yourself?

If you can recite the Pledge of Allegiance without too much difficulty, you’re not running too hard.

By sticking to this rule, you’ll build your aerobic endurance based on the right foundation, and this will set you up for success later on.

The only exception to this rule is when doing any sort of speed work training. Speedwork includes sprints, fartleks, hill reps, or racing. These are not moves you should concern yourself within the early stages of your training.

  1. Run For More

After three to four weeks of using the run/walk method, start lengthening your running segments until you can run at a comfortable pace for 30 minutes straight.

Depending on your fitness level and training consistency, this may take you a while. But if you stick with it long enough, you’ll get there.

Once you can run for 30 minutes straight without much trouble, feel free to take your running to the next level. That’s when you’re going to start seeing some amazing results.

Once you’ve increased your running time to an hour or more, you will be in good enough shape that you’ll be able to sign up for 5k races, do interval or hill training, and much more.

  1. Avoid The Rueful Toos

Runners who do too much too soon without giving their body enough time to adapt to their new training load will eventually run into trouble. It’s one of the most common mistakes beginners make.

Don’t fall into the trap of “too much, too soon, too often, too fast, with too little rest.” Instead, build a solid base of easy, short, aerobic distances before you up the ante with speed, distance or hill training.

Even if you feel like you can do more during the first few months of training, rein that temptation in. The temporary sense of accomplishment you might get is not worth the risk of a painful injury or a burnout.

  1. Dynamic Warm-up

A good warm-up is the backbone of effective training, especially when doing hard, intense runs such as interval sessions or hill runs.

Warming up the right way can improve your performance as well as reduce the risk of injury.

Here’s a simple routine you can try.

Do at least ten reps of each exercise below for two to three rounds.

  • High kicks
  • Lunge with a twist
  • Inchworms
  • Hip stretch with a twist
  • Butt kicks

Or check my full routine here.

  1. Cool Down Right

The cooldown is just as vital to your performance and fitness as the warm-up.

A proper cool down can help transition blood from the working muscles to the normal resting flow, but when you stop on the spot, blood can start to pool in the legs and feet, leading to dizziness, vertigo, and discomfort in some people.

Here’s how to cool down properly. Jog or walk for at least 5 to 10 minutes (depending on your training intensity). Then do some post-run strength, mobility, and stretching exercises.

  1. Stretch After Your Runs

The benefits of stretching are a hotly debated topic in both the scientific and running world, but I still recommend stretching as a way of preventing injury and improving performance.

Here a few benefits of stretching:

  • Improves muscular coordination
  • Reduces lower back pain
  • Enhances posture
  • Alleviates post-run soreness
  • Increases range of motion

Whatever you do, don’t stretch before a run like we used to do in high school gym class. Studies show that static stretching before a workout can compromise performance and may lead to injury (think muscle tears).

Aim to stretch for at least 10 to 20 minutes after a workout, focusing on the main running muscle groups including the hips, the glutes, the hamstrings, the quads, and the calves.

Hold each stretch for 20 to 30 seconds, and breathe deeply into your stretch to release any tension or discomfort.

  1. Learn Lexicology

As you get more into running, sooner or later you’re going to run into some technical jargon. As is true in most sports, running has its own verbiage that you need to get good at if you’re going to be serious about calling yourself a runner.

In other words, you have to talk the talk.

Here is my full list of running jargon, where you’ll find more than 160 definitions of most common running terms.

  1. Have a Plan

“If you fail to plan, then you’re planning to fail.”

That quote might sound like a cliche, but that does not make it any less true, especially when it comes to running. Following a training plan will help you remove the guesswork from your workout routine.

Pick a training plan. You can find an array of intricate plans online, with something for everyone. All in all, the best plan is a well-rounded plan, whether you’re a recreational runner doing it for health and fitness or an elite marathoner hoping to optimize your performance.

Include the following five elements in your training program:

  • Interval workouts
  • Tempo runs
  • Hills runs
  • Long runs (or LSDs)
  • Easy run (for recovery).

  1. Add a Long Run

Longs runs are vital for training. They increase stamina, build proper form, burn mad calories and will get you in tip-top running shape for any race or distance. And adding long runs into a running plan is not that complicated.

After at least six months of regular training, increase your longest running session—typically, your weekend workout—by up to 10 percent from one week to the next. Keep doing this until you’re running for two and a half to three hours.

Do your long runs at approximately 60 to 70 percent of your 5K pace—that should be a comfortable pace. To make sure you’re doing LSD runs right, do a quick talk test whenever you feel you might be working too hard.

  1. Speed Work

Whether you’re looking to outpace your running buddy or aiming to beat your current PB at a given distance, speedwork is the way to go. It can also increase your range of motion, improve your conditioning, burn mad calories and build muscle mass, all of which can make you a stronger and fitter runner.

Here are the main speedwork sessions you need to add to your training schedule:

  • Classic 200m sprints
  • Tabata sprints
  • 400m laps around a track
  • Short and medium hill sprints
  • Fartlek sprints

As a rule, aim for quality over quantity. Speedwork should account for no more than 20 percent of your weekly total mileage.

  1. Sprint

Long sessions have their benefits, but to take your running to the next level, sprinting is of the utmost importance.

A form of high-intensity interval training (HIIT), sprinting can help you burn three times more calories than steady-state running. According to studies, it also boosts your metabolism and helps develop killer lower body strength and speed.

What I really like about sprinting is that it takes just half an hour to complete an entire session. What’s not to love?

Here’s how to proceed:

Start with a proper warm-up. Do five minutes of slow jogging followed by dynamic movements such as knee circles, inchworms, lateral lunges and walking lunges.

Then go for your first sprint, running at 70 percent of your top speed for 30 seconds. Take a minute to recover and then do it again, running your next sprint at 80 percent of your max effort.

Shoot for eight to ten sprints, then finish off the workout with a decent cooldown. Jog slowly for five minutes, then stretch your whole lower body.

  1. Tempo Run

Also known as lactate threshold, LT, or threshold runs, tempo workouts are faster-paced runs that are vital for boosting metabolic fitness.

The primary purpose for tempo runs is to increase your lactate threshold level, the point at which the body fatigues at a certain pace.

As a general rule, your tempo workouts should feel comfortably hard. A good example is a comfortably hard and sustained 3- to 4-mile run.

Here’s how to proceed:

For a five-mile tempo workout, start by warming up with a 5-minute slow jog, then run a mile at 20 seconds slower than your half-marathon pace.

For the remainder of the workout, pick up the pace every mile by five to 10 seconds until you’re running the final mile 20 seconds faster than your half marathon pace.

  1. Tackle the Hills

Hills build leg strength, boost lung capacity, improve running form and reduce the rate of injury. For these reasons and more, do not avoid hill workouts, but make sure you train using proper form. Your uphill running should mimic your sprinting form.

Here’s how:

  • Run tall, with your core engaged and your back flat. Do not lean forward.
  • Engage your hamstrings, quads, and glutes on the way up. Make sure to push from the hip while engaging your entire lower body to get up the hill.
  • Feel free to walk on the steepest sections of any given hill.

  1. Train Negative

If you want to improve your running speed/time, practice negative splitting. This means running the second half of your session a bit faster than the first.

In the ideal negative split run, once you reach the midpoint of the workout each mile gets increasingly faster than the last. As long as you finish the last mile faster than the first, you’re in a good place.

Here’s an example of a 4-mile session:

After a thorough warm-up, run your first two miles at an easy and controlled pace—shoot for 15 to 30 seconds slower than your average pace for that distance. Once you’ve reached the midpoint, pick up your speed to a 10K or 5K pace, then switch to maximum speed for the last 100 to 200 feet of your run.

  1. Try Fartleks

Fartlek is a Swedish term that means speed play. It’s a non-structured form of interval training developed in the early 1930s.

The primary purpose of a fartlek workout is to increase your speed and endurance in the most unpredictable and playful way possible.

Here’s how to proceed:

Start your workout with a 10-minute warm-up jog, then sight an object in the distance: it can be a tree, a parked car, or a building. Run towards it fast. Once you reach it, slow down and recover. Sight the next object and repeat.

Whatever you do, make it random. Make it fun.

  1. Try Tabata Protocol Runs

Made famous by a 1996 study by Dr. Izumi Tabata and his colleagues, the Tabata protocol is a very specific method of interval training proven to shed body fat and increase performance.

A session consists of twenty seconds of maximum burst (max effort/max reps) followed by ten seconds of recovery.

To do Tabata, sprint for 20 seconds at full speed, then rest for 10 seconds.

You can also up the ante by adding in some bodyweight exercises to make the workout more challenging.

Here’s a simple Tabata protocol to try.

  • Set 1: Sprint at a moderate pace for 20 seconds. Rest for 10 seconds.
  • Set 2: Do as many push-ups as possible in 20 seconds. Rest for 10 seconds.
  • Set 3: Sprint for another 20 seconds at max speed. Rest for 10 seconds.
  • Set 4: Do as many squats as possible in 20 seconds. Rest for 10 seconds.
  • Set 5: Sprint as fast as you can for 20 seconds. Rest for 10 seconds.

Rest for two minutes and repeat the whole circuit twice.

  1. Cross Train

Cross training is vital for runners because it can help prevent overuse injuries such as runner’s knee, ITBS, shin splints, and stress fractures, as well as lower back issues, hip, joint and knee pain.

Cross training can also boost your speed, increase your stride length, improve your running form and boost your overall fitness and health level.

Here are eight super-effective training methods to try:

  • Yoga
  • Cycling
  • Weight training
  • CrossFit
  • Swimming
  • Jumping rope
  • Rowing

  1. Get Explosive

Plyometric training, also known as explosive or jump training, is another excellent cross-training method that research shows can increase running speed and power.

This type of training requires a fast and forceful recruitment of muscles fibers through high velocity, dynamic moves. These are key for building explosive power both on and off the running field.

Here’s a list of some of the best explosive exercises for runners:

  • Squat jumps
  • Box jumps
  • Kettlebell swings
  • Burpees

Here’s my full guide to plyometric training.

  1. Practice Planking

The core is made up of the muscles that connect the upper and lower body. It includes the glutes, lower back, hip, and abdominal muscles.

Your core muscles work in tandem to hold your torso upright and provide stability for your entire kinetic chain while running. That’s why you MUST do a core strengthening routine two to three times a week.

One of the best exercises for runners is the good old planks. I cannot recommend these enough. In addition to building up your core, they’ll also help develop endurance and strength in the shoulders, arms, and back.

Check the following tutorial to help you build and keep good plank form.

  1. Test Yourself

To improve your running, you MUST measure it — otherwise, you’ll have no idea whether you’re progressing.

The best way to measure your fitness progress is to test it.

Check my full guide to fitness testing here.

Here are the main tests you should be taking on a monthly basis:

  • The 400m sprint
  • The one-mile run
  • The Cooper 12-minute test
  • A 5K distance run
  • A 10K distance run

  1. Build the Habit

There’s are few things that feel worse than falling off the fitness wagon after investing so much time into building the right foundation.

That’s why even once you’ve reached your fitness goals, you have to keep your training program going strong. Quit or slack off, and you risk undoing all your hard work—and you don’t want that.

To stay consistent with your new running routine, make sure you turn it into a habit.

Here’s how:

  • Use a calendar and book your running sessions the same way you schedule an important family event or work meeting. If you create a sense of urgency and importance around your run, you’re more likely to carry through.
  • Start running with a friend or training partner. This will boost your motivation and add a sense of accountability to your program. This is vital for consistency.
  • Resolve to run at least three to four times a week for the upcoming 8 to 12 weeks. Do what you have to do never to miss a session.

For my guide on habit formation, check this post.

  1. Set Goals

When it comes to running, it’s vital to have something to work towards regardless of your training aspirations.

Whether your goal is weight loss, improved performance, stress relief, or anything else, having a set of goals creates a benchmark of progress as well as a sense of accomplishment once you start achieving them. I cannot overemphasize the importance of goal setting—even if it’s something you’ve never consider doing before.

Setting goals is what helped me go from being a complete couch potato to becoming a consistent runner, so please start setting fitness goals.

Here’s the golden rule of good goal setting:

Make your goals S.M.A.R.T., And that’s an acronym that stands for Specific; Measurable; Achievable; Realistic; and Time-related.

For my in-depth article on this topic, check my post here.

  1. Run With a Partner

Running is, by definition, a solitary sport and a solo journey, but it doesn’t have to be that way.

Research shows that pairing up with a training buddy can lead to better consistency, help you become more accountable, and may even make you exercise a bit harder than you would when you run alone. All of these can do wonders for your running routine.

I’d go so far as to claim that training partners might be the most valuable tools you can have as a runner.

Ask a friend, a family member, a gym partner, or neighbor to run with you.

If you can’t find a suitable partner among people you know, join a local running group or hunt for one online.

  1. Chart Your Progress

As I’ve already stated, if you can’t measure it you can’t improve it.

That’s why I keep stressing the importance of monitoring your progress (or lack thereof, for that matter).

Keep a written log of your running routine. You don’t need anything fancy – a standard training journal, a spiral notebook or a plain notepad will suffice.

Here are some of the things and factors you need to keep track of:

  • Your running times
  • Your running distances
  • Your heart rate (and its fluctuations)
  • Calories burned
  • Running routes
  • Aches, pains, and injuries
  • Cross training workouts and reps
  • Body weight
  • Body measurements

Use Excel spreadsheets to create simple charts for tracking your progress.

You can also keep tabs on your progress online using sites like MapMyRun, DailyMile.com, or RunKeeper.

  1. Run To And/Or From Work

Finding balance between everyday life obligations, work chores, and a running routine is no easy feat. This is especially the case if you’re already burning the candle at both ends.

Instead of running to catch up with the train or a bus, try running to or from work. Put your commute time to good use. But whatever you do, make sure you do the following two things:

First, plan your run-commute thoroughly. Have everything ready the night before, from clothes to shoes, hydration and more.

Second, invest in the right backpack. You might need to think this one through before you make a buying decision. Your pack should be runner-friendly and must not bounce with every step.

  1. Reward Yourself for Your Successes

Rewards are positive reinforcement, and can be a powerful motivator.

When you reach a certain benchmark or achieve a given goal, treat yourself for the hard work you’ve put in and what you’ve accomplished.

Here are some ideas:

  • Buy a new running shirt or a pair of shorts
  • Have a meal at a nice restaurant
  • Watch your favorite Netflix show
  • Go on a special trip
  • Go to the movies
  • Take a long nap

  1. Try Zombies, Run!

For runners looking to turn their everyday workouts into an immersive adventure through a zombie-infested wasteland, look no further than this fantastic gaming app — especially if you’re running out of enthusiasm and need to add a bit of adventure and fun.

Zombies, Run! is an amazing audio adventure for thriller-seeking runners. Thanks to this game you’ll be the hero of your very own zombie adventure story. You’ll run through various missions while being chased by zombies, while also collecting the items you need to progress through the game.

Additional resource – How to Do a Run Streak

  1. Listen to the Right Music

Studies have linked listening to music to improved athletic performance, better training experience, and superior training consistency.

It’s not rocket science. All you need is the right playlist for the job.

Here’s the golden rule: when picking songs for your running playlist, stick with songs that have a BPM (Beat Per Minute) in the range of 120 to 140.

Here’s how:

You can do it manually, but it’s a real hassle. I don’t recommend this method unless you have a lot of time to spare.

Instead, check out websites that have already compiled thousands of songs and playlists tailored to all sorts of runs and events.

RunHundred.com and RunningPlaylist.Com are two of the best of these.

  1. Get Ready the Night Before

To set yourself up for running success, lay out your running gear the night before your workout. Doing so will help eliminate any barriers between you and your workout, save you a lot of time, and keep your mornings stress-free and smooth.

It should take you no more than 5 to 10 minutes to get these things together:

  • Your running clothes, including pants, socks, t-shirt, underwear, etc. (or sleep in them if you want to)
  • Your waterbottle
  • Your music playlist
  • Your pre-run snack
  • Your running route
  • Your workout

  1. Join Online Fitness Groups and Forums

Online health communities, whether they’re fitness groups, forums, social media website or some other type of group, are all great venues for expanding your social circle and connecting with like-minded fitness folks.

Joining up will help you increase your motivation and give you the push you need to exercise a little bit harder and stay consistent over the long haul.

Some of the best fitness-oriented online resources include:

  • Men’s Health
  • Runners World Forum
  • My FitnessPal
  • Fitbit
  • Cool Running
  • Jefit
  • BodySpace
  • Nerd Fitness
  • Transformative Fitness

  1. Race

Choose one of the many running-related events in your area, whether it’s a fun local 5K race, an obstacle race course, or a serious half-marathon or marathon distance challenge, and pay your registration fees in advance to keep yourself accountable.

Just make sure that the race fits your fitness level and schedule. If you’ve never done any sort of running before, spend a few months preparing for the race and make it a shorter distance such as a 5K or 10K run.

  1. Change The Direction of Your Runs

If you run the same route day in day out, sooner or later you’re going to get bored, and that’s when you’re most likely to slack off. It’s bad for your consistency and overall training experience, so switch up your running route regularly.

The simplest way to do this is to run your typical route backward every other week.

Don’t like this idea?

For another option, use crowd-sourcing apps like MapMyRun or a web resource like WalkJogRun to find and discover new routes close to where you live.

  1. Run in The Morning

Becoming a morning runner was a true godsend for me. It helped me stay consistent and become the runner I’m today.

As a bonus, research shows that those who exercise first thing in the morning are more consistent and efficient than the folks who work out later in the day.

Morning runs can improve your mood, boost productivity, shed more calories, and increase your focus and energy for the rest of the day, so if it’s all possible, run first thing in the morning.

Here are the golden rules:

  • Prepare the night before by laying your workout gear out
  • Aim for seven to eight hours of quality sleep
  • Place your alarm clock far away from your bed to force yourself to get up and out
  • Drink plenty of water and have a light pre-run snack before you head out the door

  1. Work on your Running Form

Proper training form is king, whether you’re lifting weights in the gym or circling the running track. The right technique can help reduce your risk of injury and make your workouts more efficient.

Run with bad form, and you’re risking all sorts of strains, aches, pains, and injuries.

Here’s how to build good form:

  • Run tall.
  • Prevents neck strains by keeping your head straight and your eyes straight ahead. Don’t look down at your feet.
  • Keep your shoulders relaxed, back, and down. Don’t let them tense up toward your ears.

  1. Lean Forward

This is something I learned from the Chi Running method, and I’ve found it to be very helpful.

Instead of running with a upright posture, run with a slight forward lean of about 8 to 10 degrees. By doing so, your body falls forward with every step, which in theory helps propel you forward and increases your stride turnover.

Mastering the forward lean is more easily said than done. One major mistake I see many runners make is leaning from the waist. Running this way can put a lot of undue pressure on the lower back and slows you down.

Instead, lean from the ankles while engaging your core muscles and keeping your spine straight, allowing for no bending in the waist.

  1. Keep Your Body Relaxed

As a runner, tension is enemy number one. It wastes energy, triggers bad form and can compromise the quality of your workout, leading to premature fatigue and increasing the risk of injuries.

Check your form throughout your run, allowing no chance for tension to creep into your workout.

Here are the few hacks that can help:

  • Shake your arms and hands every couple of miles and try rolling your neck forward, backward, and to the sides.
  • Imagine you’re holding an egg in each hand, gently cupping your palm with your thumb resting on your fingers instead of clenching your fist.
  • Breathe deeply and consciously, letting go of tension and discomfort. You have to get good at catching yourself in the act, and that requires practice.

  1. Pump Your Arms

As a runner, you’re, mainly relying on your legs to propel you forward, but that’s not the whole story. Your arms can help too.

Research shows that opting for a strong arm swing has a drastic impact on the smoothness of your running gait, resulting in a reduced workload on your legs and an increase in your economy of motion.

To boost your endurance and speed, drive your arms in a fluid motion, forward and backward, aiming for a 90- to 100-degree bend at the elbows. Do not pump your arms across the midline of your body—doing so wastes energy and tires your muscles. It might also hinder the forward motion of your body.

Your elbows should swing anywhere between the waistline and chest.

  1. Kill the Bounce

Research shows that vertical oscillation (running with a bounce) has an enormous negative impact on running economy and speed.

When your body is moving up and down too much, you’re wasting a lot of energy and putting undue pressure on your lower body, especially your quads. This leads to premature fatigue and soreness.

Here’s how to keep it under control:

  • Imagine you’re running under a low roof hovering a few inches above your head. Do not hit your head on the ceiling.
  • Land with your foot almost directly below your knees. Do not let your foot land in a spot ahead of your knee.
  • Focus on a faster leg turnover by running lightly and landing softly on your foot. Think quick steps. Focus on keeping your feet under your knees.

  1. Shorten Your Stride

When you overstride your foot lands on the ground well ahead of your hips. This runs the risk of increasing the stress load on your lower body. It also creates a braking effect that can hinder performance.

So, what’s the solution?

It’s simple: shorten your stride. Doing so helps reduce the braking effect and encourages a smoother, more natural running gait.

Here’s how:

  • To cover more ground, focus on springing off rather than trying to lengthen your stride.
  • Think short, light foot strikes and keep shortening your normal stride until you reach the perfect running cadence.
  • Keep your knee positioned above your foot and keep your shin vertical as your foot strikes the ground below you.
  • To boost speed, increase your leg turnover, driving your leg back from the hips instead of reaching forward with your foot.

All of this may sound a little complicated, but with a little of practice you’ll be able to wrap your head around it in no time.

  1. Increase your Cadence

In running lexicology, running cadence stands for the number of steps you take per minute while running.

When it comes to improving speed, cadence is a vital factor. Opting for the proper cadence reduces the impact of stress on your feet, knees, and ankles, and improves running economy.

According to Jack Daniels (the legendary running guru), the optimal cadence for running is roughly 170 to 180 steps per minute.

Your cadence doesn’t have to be exactly 180 throughout your training — in fact, your racing cadence and easy training cadence shouldn’t be the same.

  1. Breathe Rhythmically

Rhythmic breathing is a form of synchronized breathing that consists of timing your breaths to your foot strikes. The right breathing ratio depends mostly on your current fitness level and training intensity.

So how do you pick the right ratio?

If you’re a complete beginner, start with a 3:3 ratio. This means that you breathe in on three steps—RIGHT foot, LEFT foot, RIGHT foot, then breathe out on the next three steps—LEFT foot, RIGHT foot, LEFT foot.

Using this pattern, you will be taking in roughly 25 to 30 breaths per minute.

This ratio is also ideal for easy (and recovery) runs.

If you feel like this is too slow for you, opt for a 3:2 ratio: inhale on the RIGHT, LEFT, RIGHT foot strikes, then exhale on the LEFT, RIGHT foot strikes.

A 2:2 ratio is ideal for when you’re running a tempo pace, or whenever you need more of a push. For the most part, this means cruising at roughly your 10K race pace, or maybe a bit slower. For quality workouts, opt for a 2:1 or even 1:1 ratio.

Here’s my full guide to proper rhythmic breathing while running.

  1. Breathe Deeply

To improve performance and stamina, cultivate the habit of diaphragmatic breathing.

Most runners are chest breathers. That’s neither the most efficient nor the healthiest way to breathe while running. Chest breathing increases the risks of hyperventilation and reduces your intake of oxygen while running.

The good news is that by switching to deep breathing you get more oxygen into your bloodstream. This can boost lung power as well while reducing the risk of side stitches.

  1. Downhill Running

As the saying goes, what goes up must come down. That’s why you should never forget the importance of downhill running.

On the descent, proper form can improve your performance and reduce post-workout soreness—especially in the quads.

Here’s the right way to run downhill:

  • Stay upright, keeping your posture perpendicular to the ground beneath you. Do not lean back or overstride, as doing so creates a braking action. The only exception is on the steepest grades.
  • Brace your core to keep control over your body and the hill. Don’t let the hill control you on the way down.
  • Do not look straight down. Look ahead while focusing on the line you wish to follow for balance.
  • Increase your cadence, aiming for quick, light steps and fast leg turnover.

  1. Let Go of the Handles on the Treadmill

When you’re running on a treadmill, holding onto the handles may help when fatigue starts to set in, but doing so will compromise your overall workout.  Positioning your hands on the handles aligns your body in an abnormal way, leading to discomfort and even injury, especially in the hips, lower back, knees, and shoulders.

Instead of touching the equipment, swing your arms backward and forward while engaging your core. This will not only help you keep good form, but will also engage your core, give you a full body workout, and burn more calories.

  1. Have a Pre-run Meal (or Snack)

The main goal behind a pre-run meal is to give you a boost of energy without giving you a troubled stomach on the road.

For a proper pre-run meal, focus on high-quality carbs and low-fiber, low-fat foods.

Make sure you time your pre-run meals correctly. Timing is the most critical variable in the pre-run meal equation.

As a general guideline, if you have an hour or more before a run, you can eat at least 250 to 300 calories worth of food. If you’ve no more than half an hour before a run then eat no more than 140 calories worth. This is frequently the case if you’re running early in the morning but don’t want to go out the door on an empty stomach.

  1. Post-Run Eating

The foods you consume immediately following a run are crucial for optimizing recovery and energy renewal.

Your post-run meal should score high on protein to help repair muscles and speed up recovery. You should also take in good carbohydrates to replenish your glycogen stores and get your body ready for your next run.

Here are three of my favorite post-workout meals:

  • Chocolate milk. The mix of carbohydrates (chocolate) and protein (milk) is just right for refueling your weary body. In fact, according to a study in the Journal of Clinical Nutrition, consuming chocolate milk after a workout can increase muscle protein synthesis.
  • Fruit salad. Fruit will not only help you replenish your energy stores with needed energy, but it will also help break down nutrients. Plus, the mix of fruits delivers a healthy punch of enzymes—anti-inflammatory properties that speed up recovery.
  • Egg whites deliver a healthy punch of proteins and key amino acids, which can help you rebuild damaged tissues after strenuous exercise.

  1. Hydrate Properly

Dehydration can lead to all sorts of serious issues such as headaches, premature fatigue, muscle cramping, decreased coordination, heat exhaustion, and more.

To keep it at bay, drink plenty of water, regardless of whether the weather is cold or warm. As a general rule, you need at least 12 to 16 glasses of water a day.

Please take note that the previous rule isn’t written in stone. The exact amount of water you need depends on many variables, including your age, body weight, gender, fitness level, training distance/intensity, sweat rate, physiology, and outdoor temperature.

One way or another, I highly recommend that you stay well hydrated throughout the day.

  1. Look At Your Pee

I hate to sound like a broken record, but research shows that dehydration can lead to decreased performance, premature fatigue, seizures, blood clots, and even death.

To check for signs of dehydration, look at your pee. You should be drinking enough water throughout the day for your urine to be a light straw color, or mostly clear with a tinge of yellow.

If your urine looks like chardonnay, or is yellow or orange, then you’re dehydrated and need to be drinking a lot more.

Additional resource – How to Stop urine leakage in runners

  1. Get More Iron

Iron is a vital component of the body’s red blood cells. Blood cells contain hemoglobin, and are crucial for transporting oxygen to your body’s various muscles and tissues. Iron deficiency leads to a reduction in hemoglobin level, which in turn hinders proper oxygen delivery.

Some of the best food sources for iron include egg yolks, lean meat, dark green leafy vegetables, lean meats, dried fruits, legumes, and whole grains. You can also go for iron-enriched or fortified cereals and bread.

To improve absorption, consume iron-rich foods with vitamin C like orange juice.

  1. Have a Sports Drinks

Sports drinks are runner-friendly beverages that score high on both carbohydrates and electrolytes. These two nutrients are vital for staying well fueled and hydrated during intense aerobic activity.

Aim for taking in at least 30 to 50 grams of carbs for each hour spent running, but keep in mind that 8 ounces of a typical sports drink might contain roughly 16 grams of carb. During a long run, aim for taking in 4 to 6 ounces of fluid for every 20 to 30 minutes spent running.

Some of the best brands include Gatorade, HEED, PowerBar Perform, and GU Roctane.

If money is an issue, then the next tip will come in handy

  1. Make your Own Sports Drink

I make my own sports drinks using whole foods and natural ingredients, and I love it. By doing so, I’m saving a lot of money while choosing a healthier path by going for more natural, whole ingredients.

For the icing on the cake, making your

How to lose 25 Pounds As Fast As Possible

by

Looking for the best advice on how to lose 25 pounds (or more) in the fastest time possible?

Then you have come to the right place.

Here’s the truth.

Losing 25 pounds isn’t the easiest thing in the world. it requires work, effort, time and a lot of sacrifice. This is especially the case if you have a bad record of diet, exercise and lifestyle habits.

Nothing can be changed overnight.

But with the right tools and a long term plan, it can be done.

Let’s see how.

How to lose 25 Pounds – 51 Science Backed Ways

In today’s post, I’m sharing with you more than 50 science backed on how to lose 25 pounds and keep them off for good.

  1. Prioritize Exercise

Whether it’s running, weight lifting, cycling, you name it, is the backbone of an effective weight loss plan.

But here’s the little caveat.

To make exercise work, it needs to be a consistent part your life.

To make that happen, you need to prioritize it.

Action Step

Choose an exercise that works best for your lifestyle, then commit to doing it at least three to four times a week.

My weight loss journey took off with a few runs a week.

Nowadays, losing weight is no longer an issue, I do all sorts of exercises, from biking, and trekking, to yoga and CrossFit.

Talk about variety!

How do you do that?

Start by putting your workouts on your calendar, the same way you do for meetings, doctor’s appointments, dates or family events.

What I’m trying to say here is, prioritize exercise, and you’ll quickly become consistent.

  1. Develop Healthy Habits

When it comes to losing weight and keeping it off for good, building life-long healthy habits is the way to go.

When I was overweight, my lifestyle was a complete mess.

I didn’t exercise.

Didn’t eat well.

Didn’t sleep much.

It was awful.

When you break down these to their basic elements, they’re nothing but habits—something we learn by repetition.

And truth be told, our habits define us.

They can also make us or break us.

Here’s the kicker.

You need to let go of what was to make space for what will be.

Not only that, trying to change everything overnight breeds nothing but failure and setbacks.

So, what should you do?

Good question.

Action Step

When you’re trying to swap bad habits for the good, change one habit at a time.

That progressive approach works best.

Here are three simple steps to follow:

  • Start small and set clear and concise rules for attainable habits
  • Build a ritual around each new habit
  • Stick to the ritual for at least a month

For example, if you want to eat more vegetables, add at least three different veggies to your menu each day.

Then, shift your attention to the next habit, so on and so forth.

Note: Would you like to learn how to build healthier habits? Then you should try giving the keto diet a a chance. I recommend Key Eats Keto Essentials for an in-depth, and simple, education on the keto diet and how to get started.

Start Today!

  1. Run Your Butt Off

As previously stated, my initial weight loss resolution consisted of simply running.

Like. A. Lot. Of.It.

I committed to running for 45 to 60 minutes three times a week, and along with a diet makeover (saying no to “most” junk food), I was able to achieve my weight goal within six months.

Along the way, I also picked up tons of energy and vitality.

Talk about a win-win!

Action Step

Read these five articles to help you start running the right way:

Absolute Beginner’s Guide to Running

The 8-Week Beginner Running Program

The 30-Day Beginner Running Challenge

  1. Lift Weights

To speed up your weight loss efforts, add strength training to your exercise program.

Strength training builds muscles and boosts metabolism levels.

After a few months into my weight loss journey, I was fortunate enough to discover the power of lifting weights as a means for weight loss.

Don’t get me wrong.

I’m still a proud member of the running camp, but to make the most of exercise, you gonna have to back up your cardio with strength training.

You’re missing out otherwise.

Action Step

Add at least three strength training workouts per week into your training program.

Make sure you include lots of total body exercises such as squats, deadlifts, burpees, push-ups, and pull-ups.

  1. Exercise in the Morning

Studies show that people who exercise first thing in the morning tend to be more consistent with their training routines.

They’ve also found that people who exercise first thing in the morning train harder and longer than who work out later in the day.

As a morning runner myself, I attest to the practicality of starting the day with a run.

Action Step

To achieve consistency, get your workout done in the early morning before the rest of the world—especially your kids—start waking up.

  1. Set Realistic Goals

Setting unrealistic goals is a recipe for disaster, both when trying to lose weight and in the rest of life too! How many times have you set yourself up for disappointment by expecting something “amazing” when “pretty good” would have been great?

There’s nothing worse than setting unrealistic goals.

It achieves nothing but slow you down and hinder your progress.

Not cool!

Action Step

Get your head out of the clouds and set weight loss goals based on reality.

With small, achievable, benchmarks like losing a pound a week, you’ll be setting yourself up for success.

If you want to learn more about goal setting, be sure to check out The Fitness Expert Next Door.

It’s a remarkable book that will teach you everything you need to know about the subject.

  1. Build A Habit of Exercise

A valuable lesson I learned while reading The Power of Habit, is that, we’re defined by our habits.

We repeat 95 % of our physical and mental patterns from one day to the next.

This is a double-edged sword —after all, you can choose bad habits as easily as you can build healthy ones.

This couldn’t be more relevant when we’re talking about maintaining a stick habit like exercise.

The truth is, to make it a part of your lifestyle, you gonna need to turn it into a habit.

f you’re having trouble getting started, try taking up an engaging pastime like airsoft. Put on your airsoft gear and make physical activity fun!

 

Action Step

Build a regular exercise routine of at least three sessions a week, then do your best to stick with it for 4 to 6 weeks.

Do whatever you can to keep the habit going strong.

Run, bike, swim, hit the gym, do yoga, or walk.

The more active you become, the stronger the exercise habit gets.

  1. Dodge Injuries

Injury can stop you in your tracks, especially when you’re doing high impact exercise such as running.

That’s what happened once I started taking my training more seriously.

A stubborn case of Iliotibial band syndrome (ITBS) had set me back weeks (maybe months).

Had I known better, I’d saved myself droves of pain.

But, that’s life.

You live.

You make mistakes.

And, you learn (hopefully).

Action Step

Approach your exercise plan with a beginner’s mindset.

As a result, build up your training slowly and listen to your body.

Notice signs of trouble or pain, back off or call it a day.

Pain is a warning that you’re either pushing too hard or skimping on proper recovery.

Remember, slow and steady wins the weight-loss race.

Note: For more information about warding off injury for good, check out Dr. Jordan Metzl’s book Running Strong on Amazon.

  1. Walk More

If you’re really out of shape or have a medical condition that makes high-impact exercise out of the question, then WALK.

Walking is a great low-impact exercise that can help you lose weight and get in shape.

Still skeptical?

Check the following research.

A Duke University study found that walking briskly for at least 45 minutes a day—that’s about three to four miles depending on how fast you are—can help you shed more than 30 pounds in a year.

Quite impressive, isn’t it?

Action Step

Go for daily 45 minutes walks at a brisk pace.

Feel free to add a few jogging intervals whenever possible.

Want more challenge?

Build your jogging intervals until you’re running for 30 to 45 minutes at a relaxed pace.

  1. Exercise at the Same Time Each Day

Regardless of your training schedule, working out at the same time, day in and day out can help build the exercise habit into your life.

Yes.Yes.

I hear you.

I just said that morning exercise is the best, but my claim isn’t written in stone (nor is it the word of God).

You get to choose what works the best for you.

You decide.

Action Step

Choose a specific time of day — I prefer 6 to 7 a.m.— and set it aside for daily exercise.

Then, keep exercising at the same time over and over again until it becomes second nature.

  1. Keep Track of The Food You Eat

Keeping track of how many calories I consume every day has been, and still is, one of the best tools I’ve ever used to maintain a healthy weight.

Why?

Tracking your calorie intake helps shed light on the darker aspects of your eating habits and lets you see where you’re falling short.

Research shows that people who keep a food diary lose up to twice as much weight as those who don’t keep track of everything they eat and drink.

Action Step

Keep tabs on your daily eating habits, either by using a journal, keeping a food log, or using one of the many Smartphone apps.

Several of them are free.

Personally, I use a food journal just like this one I found on Amazon, but lots of people prefer the apps.

Different people, different strokes, as the saying goes.

  1. Plan in Advance

According to Dutch researchers, planning your responses to hunger in advance can help you stay on track and shed the extra pounds faster.

People who wrote a list of “If this, then that” statements (“If I’m hungry at 10 a.m., then I’ll have a handful of nuts as a snack.”) shed more pounds than those who didn’t have an advance plan.

This is “preemptive dieting” at its best.

Action Step

Make a list of your hard times – instances when your diet takes the wrong turn.

For me, it’s the half hour right before lunch, or before going to bed when I’m dying for something sweet.

Once you’ve identified your weak points, come up with a healthy strategy.

My answer to my sweet tooth is to either drink plenty of water or have a handful of almonds or raisins.

  1. Fill Up on Veggies

If you’re serious about reaching optimum health, vegetables should be a staple of your daily eating menu.

That’s the clichiest of all diet cliches, but it doesn’t make it less true.

The good greens score high in fiber, valuable nutrients, and water, all of which will help you shed weight without starving yourself to death.

On top of that, consuming a lot of veggies increases the amount of fiber in your diet, which helps you feel full longer.

Action Step

Stock your kitchen with all kinds of vegetables.

The more colorful your selection, the better.

Here’s a list of 11 superfoods you need for maximum fitness and health.

  1. Fill Half Your Plate with Vegetables

The importance of veggies is a no-brainer.

However, when it comes to eating more, most people fall short.

That’s where the next neat trick comes in handy.

Action Step

Every time you serve yourself, serve the vegetables first, and make sure that at least half the plate is covered with vegetables.

Only when you’ve done this should you fill the other half with lean protein and whole grains.

  1. Remove The Junk

One of the best ways to steer clear of junk food is to purge your kitchen (and house) of any food that’s not weight-loss friendly.

Don’t rely on willpower, as it’s always insufficient.

Action Step

Make sure to build your environment to support your goals of losing 25 pounds.

Rid your kitchen of any food that leads to weight gain.

No cake, no ice cream, and no food that’s high in sugars or processed ingredients.

  1. Cook at Home

I know.

This one is tricky, especially if you’re not a good cook (or don’t cook at all).

But studies show that people are much more likely to eat more calories when eating out than when they have a meal at home.

Why it’s the case might you wonder?

Most restaurants serve portions that are much larger than the recommended healthy dietary guidelines.

The food is also loaded with sugars, sodium, refined grains, and other diet’s don’ts.

Action Step

Cook your meals at home, and you can save up to a thousand calories a day.

Doing so is also good for your wallet.

Serious about learning how to cook?

Then get your hands on “The 4-Hour Chef” By Tim Ferris.

  1. Snack Smart

Unhealthy snacking is one of the leading culprits in weight gain.

Don’t get me wrong.

I’m not against snacking.

In fact, I’m a “devout snacker” myself.

You just have to do it the right way.

And that’s the healthy way.

By snacking the right way, you’ll end up shedding pounds instead of gaining them.

Smart snacking prevents the hunger pangs that lead to bingeing and other unhealthy eating habits.

Action Step

Keep plenty of healthy and natural food choices on hand.

Good choices include carrots, raisins, nuts, almonds, seeds and a limited amount of dried fruit.

The more natural, the better.

Make sure you don’t overdo it.

A handful is enough.

It’s a snack, not a meal, so be moderate.

  1. Feel Real Hunger

Emotional eating—eating out of frustration, stress, nervousness or boredom—is one of the hallmarks of unhealthy eating.

And It often leads to weight gain.

Action Step

Only sit down to a meal when your stomach is rumbling.

Before you reach for food, ask yourself whether you’re doing it out of real hunger or if you’re trying to satisfy an emotional need.

  1. Don’t Skip Breakfast

A lot of people assume that by skipping breakfast, they’re cutting their calorie intake and helping themselves lose more weight.

That would be easy, but it’s wrong! In fact, skipping breakfast is absolutely not a good practice.

Skipping breakfast makes you much more likely to binge later on, whether via unhealthy snacking or overeating at lunch.

Action Step

Stick to a daily healthy breakfast with plenty of protein—think eggs—and healthy fats.

Check these healthy recipes.

  1. No Liquid Calories

If you want to lose weight, then Coke, soda, sweetened iced tea, and other sugary drinks have to go.

A typical 20-ounce soda packs roughly 250 empty calories and more than 70 grams of sugar depending on the brand.

What’s more, most specialty coffee drinks and smoothies pack between 300 and 500 calories.

Action Step

Stick to calorie-free drinks like water or hot tea with no added sugars.

If you need a bit more flavor, add a slice of lemon, lime, or cucumber, or a sprig of fresh mint.

  1. Run on an Empty Stomach

When you exercise, your body uses its glycogen stores for energy.

Running on an empty stomach forces your body to use fat as its primary source of fuel, and that means faster weight loss.

Action Step

Wake up at least an hour earlier than normal, lace up your shoes, and go for a run before you eat breakfast.

You may initially find this hard to do, but you’ll find it’s worth the sweat.

For more tips on losing weight by running, read this post: Top 9 Weight Loss Rules For Runners.

  1. Do Intervals

Long, steady-state cardio can help you burn fat and get in shape, but to speed up the process, try doing intervals.

These burn more fat than slow-to-moderate-intensity cardio training.

Intervals also raise your metabolism levels through the roof.

That means you’ll be burning calories at a higher rate for hours after your workout.

Action Step

Add a couple of interval running sessions to your training routine.

As a rule, space these workouts out with at least 48 hours of recovery to avoid injury and overtraining.

Start with 30-second sprints, followed by one minute of recovery time, then repeat the cycle 6 to 8 times.

Tabata protocol workouts are also a great way to do intervals.

Options include using pull sleds, jump ropes, and best of all, CrossFit WODs.

Here are six interval workouts to help you lose more fat.

  1. Buddy Up

Did you know that people who exercise with a training buddy or in groups tend to work out harder and achieve more consistency?

That’s a good thing because in addition to increasing accountability and motivation, exercising with someone else can also boost training enjoyment.

I owe much of my training consistency and success to a host of training buddies and partners.

I’d have been a complete failure without their help.

Action Step

Ask your best friend, spouse, co-worker, or the guy (or gal) at the gym to be your training buddy.

There are also find plenty of opportunities on online forums, social media, and local sports clubs.

Don’t be shy.

  1. Go Short

If you’re pressed for time, don’t skip your workout – just shorten it to a 15-minute session.

After all, a short workout is better than none.

One study from Southern Illinois University at Edwardsville found that people who lifted weights for 15 minutes a day three times a week boosted their metabolic rate.

They also stayed consistent with their training schedule 95 percent of the time.

Action Step

Do a quick workout instead of calling it a day.

And that’s the case whether you’re lifting weights, running a quick sprint session, or walking up and down the stairs for no more than 15 minutes, it will do your body good.

  1. Chew Slowly

If you eat too fast, there’s a good chance you’re going to take in more than your body needs, research shows.

That’s because it takes roughly 20 minutes for your stomach to figure out that you’ve eaten enough.

Action Step

Take your time when having a meal.

Chew slowly and savor every morsel.

  1. Use Smaller Plates

Plate sizes have changed drastically over the past hundred years.

That’s bad because studies show that the smaller the plate, the smaller the portion you’re likely to consume.

I’d go as far as to suggest that waists and plate sizes have increased proportionally to each other.

That ain’t ideal.

Opting for a smaller plate tricks your brain into believing you’re eating more, and this, in turn, makes you eat fewer calories.

Do this, and you’ll end up eating less and feeling fuller with the same amount of food.

That I can promise.

Action Step

Switch to smaller plates—anything in the 7 to 10-inch range —instead of plates 12 inches and above.

Choose smaller dishes, bowls, glasses, and silverware whenever it’s possible.

You’re going to consume at least 20 percent less and eliminate hundreds of unneeded calories each day.

  1. Snack Before a Big Meal

If you’re worried about overeating at your next meal, a snack can come in handy.

By filling your stomach with a healthy snack choice, you take the edge off your hunger pangs and lower your risk of overeating.

Action Step

Grab an apple or any other fruit or vegetable that scores high in fiber and eat it before a meal.

Doing this will help you eat the right amount and keep you from overindulging.

  1. Sit Down To Eat

Eating on the run is the signature move of busy people.

But daily errands, (whether they’re work or family related) should not be an excuse to indulge in mindless grazing.

Why should you avoid this?

Simple.

Doing so leads to overeating and bad food choices, as there’s no attention paid to what’s being consumed.

What’s more disturbing is that what we eat on the move tends to be “grab-n-go” food, which for the most part falls into the bad eating category.

Action Step

Take a seat when eating, and stop eating in cars, trains, buses, on the phone or while walking.

Make a healthy choice when a grab-n-go meal is your only option.

Good options include apples, healthy yogurt, and peanut butter.

Note: To take your eating to the next level, read Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food.

  1. Drink Water

Research shows that drinking water before a meal can be a big help with weight loss and portion control.

What’s more?

Consuming water-rich foods like most vegetables and some fruits works too.

They help you feel fuller for longer.

This is vital for warding off unhealthy eating and cravings.

Action Step

Stay well hydrated throughout the day.

A smart, timely, measure is to drink at least one glass of water before a meal

  1. Eat Natural, Real Food

I hate to sound like a broken record, but consuming highly-processed foods greatly contributes to weight gain.

That’s no secret.

When it comes to the foods you choose, get as close to nature as possible.

When you eat natural, unprocessed foods you’re giving your body more nutrients, which, in turn, will keep you well fed and feel full longer.

Action Step

Eat clean all the time.

This means opting for foods that are minimally processed.

Look for choices that are rich in nutrients.

Vegetables, fruit and healthy proteins like fish, chicken, and beans are all great options.

  1. Eat Plenty Of Eggs

I think eggs are an eggs-ellent choice.

Here’s why:

Studies show that people who eat eggs on a regular basis lose more weight and have slimmer waistlines than those who don’t.

In fact, having eggs with breakfast has been shown to reduce hunger and food intake when compared to bagel-based breakfasts.

Eggs are full of lean, filling protein, and that’s not the end of the story.

They’re also high in choline, healthy fats, lecithin, and other key nutrients.

I can go on and on, but I think you get it.

Action Step

Add eggs to your meals—especially at breakfast.

Two to three whole eggs a day should be enough.

  1. Have a Cheat Day

You shouldn’t expect perfection from yourself, especially when you’re tackling a challenging goal like weight loss.

I learned, the hard way, if you don’t have cheat days, you’ll eventually have cheat weeks.

We’re only human!

Action Step

Acknowledge your cravings.

Next, pick a time each week to let yourself satisfy them without compromising your overall resolution.

Mine is Saturday’s dinner.

Sunday evenings work best for a lot of people.

Relax your strict dietary rules and eat whatever you want.

Satisfy all your cravings and desires.

    35. Make Your Diet Public

There’s nothing more humiliating than the prospect of public disapproval, so use it to your advantage.

Telling your spouse, friends, family members and co-workers about your diet goals makes you likely to get things done.

How?

Because doing so makes you more accountable for your progress (or lack thereof).

Action Step

Make your diet public by telling as many people as you can about the healthy choices you intend to make.

More specifically, broadcast your weight loss goals via social media websites like Facebook and Twitter.

I also strongly urge you to post “before and after” progress pictures as well as your daily eating menus and workouts.

This gives you the chance to write about some of your inner demons, frustrations, and problems.

It also helps you receive the much-needed support from your community.

  1. Ease The Stress

Stress and weight issues go hand-in-hand, whether it’s physical or emotional stress.

When you’re emotionally stressed you succumb to the temptation of comfort foods, and when you’re physically stressed by not allowing yourself adequate recovery time, your body goes through a catabolic (break-down) phase.

That makes it harder to burn fat or add muscle mass.

Action Step

Add the right recovery strategies to your training program.

These include adequate sleep, a nutritious diet, and getting plenty of rest between each workout.

Also, learn how to better manage stress-triggers, especially relationship conflicts, work-related stress, and the notorious “grey-zones.” Why Zebras Don’t Get Ulcers is an excellent read that delves deeply into the devastating effects of stress.

  1. Eliminate Distraction

We live in a world full of distractions.

Our attention is pulled in multiple directions at all times.

We can’t seem to stop ourselves from texting, chatting, and surfing the net.

That’s taking valuable time from our family, social and work obligations and opportunities.

According to research, our addiction to technology is also taking a toll on our waistlines.

Action Step

Declare distraction enemy number one.

At your next meal or workout, toss your phone away, turn off the TV and get your mind focused on the task at hand.

  1. Use The Glycemic Index

Research shows that opting for a diet that’s low in carbs — not fat — works very well for losing weight and keeping off for good.

One handy tool I started using a while ago, and one that works like a charm, is the glycemic index.

This is a handy ranking tool to help you judge which foods should stay on your menu and which should go.

Foods that rank high on the Glycemic index — the ones with scores over 70 — are usually loaded with sugars and starch.

These include rice, potatoes, bread, pasta, flour-based foods, and most processed foods.

Foods that score high on sugar boost blood sugar level quickly.

How?

By triggering a signal that floods your body with insulin, which can lead to hunger pangs and other health issues.

Action Step

Avoid any food that ranks above 70 on the Glycemic Index.

Instead choose veggies and greens for the bulk of your menu.

Eat fruit in moderation.

  1. Don’t Eat in Front of the TV

According to a study conducted by researchers at the University of Massachusetts.

People who eat while watching TV consume about 300 more calories than those who don’t.

Action Step

When you sit down to a meal, turn off the TV, push the phone to the side, and pay attention to the pleasures of eating.

Not only will you enjoy your food more, but also put you in tune with your satiety signal.

This alone could help cut at least 300 calories a day.

That’s always a good thing!

  1. Add Protein to Every Meal

You probably know that protein is critical for muscle growth and proper workout recovery.

But what most dieters don’t know (or simply ignore) is that protein is also vital for weight loss.

Here’s why: protein slows down digestion, which helps you feel satiated longer.

It helps you prevent cravings, unhealthy snacking and overeating.

Action Step

Have protein at every meal, especially at breakfast.

Also, make sure to include it in your post-workout meal or snack.

Some of the healthiest sources of protein include eggs, fish, chicken and grass-fed beef.

  1. Set a Kitchen Curfew For 12 Hours

If you’re like most people, the kitchen is where you have most of your meals (and snacks), and when you’re sitting in the kitchen for reasons other than a meal you’re more tempted to eat mindlessly.

According to a study conducted at the University of Texas, late night snacking boosts the total number of calories you take in.

By the same token, setting a kitchen curfew – a regularly scheduled time slot when you’re not allowed there —helps stop you from taking in hundreds of empty calories.

When you stop late-night snacking, you cut 300 or more calories a day.

That’s the equivalent of 30 pounds a year.

Action Step

After dinner is over and the washing and wiping are complete, declare your kitchen off-limits.

If you need a reminder, take a piece of masking tape and place it across your kitchen doorway.

  1. Personalize Your Plan

Not all workouts are created equal, and neither are all diets.

That’s because no two people are alike.

We’re all different, and our bodies have their own response to the various diets and workout routines that are available.

This means that the weight loss program that worked for me or your best friend may not be the best thing for you.

As you’re making changes in your life, keep in mind that nothing works 100 percent of the time.

In most cases, you’re going to find the specific weight loss plan that works best for you—provided that you’re willing to be your own guinea pig.

Action Step

Develop a personalized program based on your fitness level, body type, personal affinities, and weight loss goals.

  1. Step Away From The Scale

It’s vital that you weigh yourself on a regular basis, but relying on the scale as the ultimate measuring stick will only drive you insane.

In some cases, the scale can be a source of high stress and frustration.

Action Step

Weigh yourself once a week —no more than that — and keep in mind that the numbers you see there are not the words of God.

Instead, monitor your progress (or lack thereof) by taking before and after photos, and use a tape measure to gauge how replacing fat with muscle is improving your body.

  1. Get Plenty of Sleep

Did you know that sleep deprivation can make you snack more and lead to overeating and weight gain?

According to researchers at the University of Chicago, subjects who got roughly 5 and half hours of shut-eye ate more snacks during the day than those who got a solid 7 hours.

I’m no sleep expert, but what I know for sure—and it’s not up for debate—is that a good night’s sleep is crucial to brain function, recovery, athletic performance, and optimum health.

Action Step

Optimize the time spent tucked under the sheets, aiming for at least 8 hours of high-quality, uninterrupted sleep every night.

  1. No Alcohol

When it comes to fat loss, alcohol can be a significant hindrance.

Alcoholic drinks are jam-packed with sugars.

These achieve little but compromise your hard-earned fitness gains.

Action Step

Cut down on spirits.

Do you have to drink?

Sip slowly and switch to a club soda with lime after your first drink.

  1. Every Once in a While, Reward Yourself

Have you hit a major milestone?

Whether it’s shedding 10 pounds or being able to run for 30 minutes,  reward yourself for what you’ve accomplished.

By rewarding yourself, you’re making the weight loss process a victory, and continuously gives you something to look forward to.

This can help you become more consistent, and add some fun to your weight loss journey.

Action Step

When you’ve accomplished something notable, reward yourself with something you enjoy.

Whether it’s buying a new pair of running shoes, treating yourself to a manicure or a massage, going on a date.

  1. Monitor Your Progress

You can’t improve on what you can’t measure.

This is true whether you’re running your own company or trying to shave off pounds.

Action Step

Be sure to gauge your weight loss progress—or lack thereof.

Track body measurements—especially around the waist.

Record body weight, body fat percentage, your exercise and workout plans, daily calorie intake and energy levels.

I use Bodyminder workout journal to keep track of my training program: I find it works well with my lifestyle.

But, all in all, it doesn’t matter which method you use as long as you’re recording your statistics on a regular basis.

  1. Get The Support You Need

As noted earlier, the people you surround yourself with can have an enormous impact on your results.

Praise will encourage you to continue, while criticism can easily short circuit your willpower.

When you surround yourself with the wrong folks, you sabotage your self-confidence as well as your weight loss goals.

Anyone who does not support you and your fitness vision shouldn’t be a member of your “tribe.”

Action Step

Instead, surround yourself with like-minded people who understand what you’re going through, and who may also have similar fitness visions.

If you find it hard to get friends and/or family members to support your mission, sign up for a weight management course or participate in weekly support group meetings.

  1. Be Your Own Coach

The most successful and motivated people in the world are self-driven and self-motivated.

They’ve learned to be their own best coach—especially when the odds are stacked against them.

There’s no doubt that outside help from family members, friends, and even health professionals is vital, but it’s even more important for you to tap into your inner coach.

In the end, you’re the one on the frontline, fighting every battle along the way.

No one is going to fight your battles for you.

Action Step

Take an in-depth look inside your heart and mind to find what motivates you the most.

It could be a vision of a healthier body, or being a role model for a child.

Maybe you just want to feel good about yourself.

  1. Eliminate The All-Or-Nothing Mentality

Having an all-or-nothing mentality about weight loss will only lead to stress, unrealistic goals, and a painful crash and burn at the end.

People who fall into this trap quit at the first slip-up.

Action Step

Instead of losing sleep over mistakes or weak moments, look on the bright side: if you use your slip-up as an opportunity to assess what happened, learn from it, and make the right changes going forward, it will end up being a positive.

THAT’S IT!

A comprehensive guide to reaching your weight-loss goals.

I wish I’d had this handy guide before I started my own journey.

I hope it helps you on yours.

Please feel free to leave your comments and questions below In the meantime, thank you for reading my post.

David D.

Top 19 Superfoods for Runners: Boost Your Performance Naturally

by
Super Foods

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