Runners Nutrition Guide

Runners Nutrition Guide

When creating a runners nutrition guide we have to look at creating a system that works with the individual.  This means there will bits and pieces of the runners nutrition guide that is meant for some people but won’t be right for other people.  A program thats designed to optimize sports  performance must take a look at the several factors in order to account for several variables.  An ideal program runners nutrition guide would get all the required nutrients from food itself rather then relying on supplements and nutrition shakes.  This concept would be great in a perfect world but it would also be extremely hard.  Our food has diminished nutrient values which makes it almost impossible to get all the required nutrients not to mention getting the required nutrients to optimize performance.  FDA values are based upon preventing disease in a majority of the population.  This does not equal a dose designed for therapeutic purposes or a dose designed for optimized sports performance.  Supplements and herbs while extremely valuable can also be extremely dangerous.  Anything that is ingested in the body has a response.  It is hard to find anything that you can eat that won’t change something in your body when you eat it.  When looking at any nutrition program, one must look at convenience.  This is a major reason why people don’t stick to their plan.  Try eating the same meals for breakfast and lunch for a few weeks.  This allows you to get into a habit of making food and being prepared. Breakfast Options: Organic Free Range Eggs (2-3 Eggs) with salsa and side of sautéed...
Preventing Running Injuries

Preventing Running Injuries

Running is a completely unique monster when looking to prevent injury.  Injury prevention will require you to start  a habit certain exercises, stretches, and protocols.  To understand what needs to be treated and why, we must look at the action of running and break it down into pieces. There are several injuries that are common with running that we will hope can be eliminated through the use of the preventative exercises and activities that are shown in this article. Plantar Fasciitis Shin Splints Stress Fractures ITBand Syndrome Hip Pain Knee Pain Preventing running injuries starts with looking at the training protocol that is being implemented.  Training usually requires high milage and a general increase in milage over time.  An injury when performing a protocol that increases milage every week prevents further training and could potentially put you behind in your training regimen.  This is why it is imperative to do the essential running exercises and actions. Warm Up: The Warm up should be used to do exactly that, warm up the body.  This means getting the temperature of the body up so the tissue can be at an optimal temperature to operate.  Typically a light jog for 5 minutes or so followed with some acceleration runs.  The acceleration runs are designed to increase you heart beat  to really get you ready for the run and also open up your lungs.  Getting the intensity up allows your to get a chance to get the lungs used to taking in larger amount of oxygen.  After doing 8-10 accelerators, you will be good to start your workout. Post Run Routine: Foam Roll: 20 times up...