50 Running Resources on Speed, Strength and Nutrition

 

Sure, some of us are born to run, but for everyone else, let’s face the facts: Running is hard. It’s tedious. And some days, it feels like we’re at a complete standstill while the rest of the world is logging negative splits. 

While there may be no such thing as a “perfect” race, there are ways to set yourself up for success — from technique to cross-training — and yes, find fun on the run again. Whether you’ve completed 100 marathons or have your sights set on one (someday), these resources can help get you hit the ground running this fall. Start with strength, speed work or race day strategy — the choice is yours.   

Speed won’t develop overnight. But committing one or two days per week to intervals, fartleks and other running drills, will help get you closer to your goals. Are you changing up the pace as much as you should? And is your form as efficient as it could be? Get the tips you need, plus other insights to start shaving minutes (maybe even an hour!) off your previous PRs.

A Runner’s Guide to Speedwork

5 Expert Tips to Master Proper Running Form

How to Run More Efficiently (Read: Faster!)

5 Running Tweaks That Took an Hour Off My Marathon Time

Run Faster With This Mobility Warm-Up 

To go the long haul, runners can’t just rely on endurance and technique. When fatigue sets in, form will often break down — and without a strong foundation, injuries are inevitable. Strength training for runners will mean honing in on the glutes, hips and core — and addressing any muscle imbalances that may already exist. It’s not supposed to be easy, but it’s always worth it. 

Why Runners Need to Strength Train

6 Core Exercises to Make You a Stronger, Faster Runner 

The 7 Best Strength Exercises You’re Not Doing

5 Ways to Test for Muscle Imbalances and Avoid Injury

The 8 Biggest Myths About Weightlifting — Debunked

While running free of unnecessary gear and gadgets can be, well, freeing, having the right essentials can make the task at hand far more productive. Find out which shoes, GPS watches and weatherproof gear you’ll want to strap on this season — and what to leave behind.  

The Best New GPS Watches for Fitness Tracking

Running Gear You’ll Need to Get Through the Cold

The 25 Best Shoes for Every Workout

The Best Sports Bras for Every Activity 

It’s your peak mileage week, and you’re about ready to give up. Don’t throw in the towel just yet! It’s possible your training plan could use some adjustment, or, maybe it’s time to step away from the pavement and vary up your workouts. When all else fails, there’s nothing wrong with some extra motivation (or distractions) on those long runs. A running buddy can be just the trick, or try a podcast that’ll work your brain — in addition to your legs!

Hit a Running Plateau? Get Past It With These Tips

Why the 10 Percent Rule Doesn’t Always Work

6 Tips to Make Running in the Cold Suck Less

8 Awesome Podcasts to Get You Through a Long Run

The weather’s crappy; everything hurts; there are a million-and-one things on your to-do list that sound more appealing than hill repeats. When the going gets tough, it can help to remember there are incredible athletes overcoming the odds each and every day. That’ll put those sprints in perspective! Whether you turn to accomplished athletes, friendly running bloggers, or motivational music from Meb, inspiration can come from all around us, and sometime from within.  

The 20 Most Inspiring Runners in the U.S.

Hate Running? 25 Ways to Learn to Love It 

Run Like a Pro With Meb Keflezighi’s Workout Playlist

10 Lessons Learned While Running 100 Marathons

There’s no denying that running can take a major toll on the body. As much as you may want to kick those feet up after a hard-fought 10K, there’s still a little more work to be done. A cool-down walk or jog, foam rolling and active stretching are all essential in aiding the recovery process and getting you back on the track, treadmill or pavement, STAT. Is your post-workout routine what it should be?  

Lower-Body Foam Rolling Routine [VIDEO]

7 New Recovery Tools You’ll Love to Hate

The Truth About Lactic Acid

Are You Foam Rolling All Wrong?

So maybe you won’t get around to all these races, but there’s no harm in trying! From mud runs to charity events to marathons on every corner of the globe, there’s truly something for everyone (even if it just starts out as a “someday” pin on your Pinterest board). If there’s a will, there’s a way!

The 50 Best Half-Marathons in the U.S.

The 30 Best Marathons in the Entire World

The 15 Best Fall Marathons in the U.S.

The 13 Most Epic Mud Runs

10 Spring Races That Give Back

The 15 Best Spring Marathons in the U.S. 

If nutrition isn’t a part of your training game, it’s time to change that. A balanced diet, and understanding how and when to fuel can be the difference between hitting a wall or setting a new personal best. The “runger” is real, but it can be tamed.

The 10 Nutrients Athletes Need Most 

Should You Eat Before a Workout?

How to Tame Your Runger

The Beginner’s Guide to Clean Eating

How to Choose the Best Protein Powder for You 

Seamless will only get you so far. Maybe you’re not an ace in the kitchen, but that doesn’t mean you can’t whip up a few runner-friendly sports drinks, energy bars and protein shakes to help nourish and fuel you to go the distance.  

9 Homemade Sports Drink Recipes

13 Quick and Easy Protein Shake Recipes 

9 Healthy DIY Energy Bar Recipes 

9 Delicious Homemade Protein Bar Recipes

Training for a big race can be all encompassing, and sometimes the things that matter most can take a back seat. So how do you balance the anxiety and so-called runner “crazies” with…everyday life? This one’s not easy: You’ll need to dig deep before toeing the line.    

Is Marathon Training Hurting Your Relationship?

7 Common Fears of Runners (and How to Get Past Them) 

Is Your Race Training Giving You Anxiety?

When It’s OK to Drop Out of a Race

The prep work is done and it’s just you and the starting gun. Or is it? Between the crowds, the elements, and the course’s many unknowns, there’s a whole lot to factor in (and even more you’ll need to just roll with) on race day. These tips will help get you ready for anything. We wouldn’t have it any other way!

13 Race Day Tips for Newbie Runners

A Runner’s Guide to Hydration (And How Not to Overdo It)

How to Run Your Best Night Race

Carbo Loading for Runners: How to Prep for Race Day

How to Taper for Your Best Marathon Yet

Which running tips, tricks and training tools have helped make you a better competitor? Share your comments below, and we’ll see you at the finish line! 

Read More

Orange: The Official Nutrition Color of Autumn

If we could choose one color to represent the autumn season, it would be orange. From the crunchy leaves beneath our feet to the healthy, sweet taste of orange vegetables like pumpkin, yams, butternut squash and sweet potatoes, orange is the color of the harvest–and it boasts big health benefits.

What’s So Healthy About Orange-Hued Food?

The orange color in vegetables comes from a very powerful carotenoid antioxidant compound called beta-carotene. It’s been celebrated for its ability to boost the immune system by fighting free radicals, thus protecting our cells from damage. It helps improve eyesight, keeps our reproductive system healthy and has been shown to have cancer-fighting properties. No wonder orange vegetables are so common in the diets of Chinese centenarians! And as a bonus, even though orange vegetables are sweet and satisfying, they’re often very low in calories.

Sweet Potatoes Balance the Glycemic Index

Sweet potatoes, along with many other orange foods, help balance the glycemic index in the body, which controls how the body responds to the food you eat. When someone has an insulin resistance condition, their body responds to everything they eat by creating more insulin than needed, increasing risk for type-2 diabetes, rapid aging, cancer and other diseases. Eating sweet potatoes can help slow this process down.

So instead of white mashed potatoes, think mashed sweet potatoes! And instead of regular potato chips, try crunchy baked sweet potato chips.

Pumpkins Pump Up Your Antioxidants

Think beyond the jack-o’-lantern and traditional pumpkin pie! Scrumptious when prepared as a soup, as a side dish with your favorite meal, or baked in a sweet treat, pumpkins are packed with disease-fighting nutrients. They are rich in potassium and a good source of iron, zinc and fiber. The bright-orange flesh is loaded with beta-carotene, which keeps your immune system strong, benefits vision, helps prevent heart disease, and may defend against cancer. The pumpkin is also the perfect fit for losing weight due to its incredibly low-calorie and high-fiber content. The sweetest taste can be found in the small-sized pumpkin varieties known as sugar pumpkin or pie pumpkin. Try roasting pumpkin and then topping with crunchy pumpkin seeds–a simple strategy to create a fantastic side dish.

Butternut Squash Boosts Beta-Carotene

A close cousin to the pumpkin, butternut squash has a sweet flavor and is rich in vitamins A, B and C. While all winter squashes contain beta-carotene, butternut squash has an extra-high content, rivaling that of mangoes and cantaloupe. Beta-carotene has very powerful antioxidant and anti-inflammatory properties, and is said to help prevent the oxidation of cholesterol in the vessels; in other words, no plaque develops that can cause restricted blood flow and lead to heart disease. Butternut squash is perfect for cutting in half and baking, flesh-side down in the oven for a tasty side dish.

Read More

Easily Finding Accurate Nutrition Data

Easily Finding Accurate Nutrition Data

By Douglas Rathbone

Anyone that is interested in the concept of trying to maintain their sense of health and well being is often quite stressed in their efforts. Most people discover that they are not equipped with all that is necessary for making sure the foods they eat on a regular basis are actually as healthy and viable as possible throughout their endeavors. Anyone interested in this effort should learn the basics of successfully finding accurate nutrition data.

Nutritional information that is found on food based items is a major source of guidance for people trying to manage a balanced diet. People are often focused on this particular form of insight for the sake of being able to make sure their food ingestion efforts are easily monitored for keeping weight levels under control. Attempting to make wise and fit decisions is often difficult without this kind of information.

Read More

Nutrition Is An Easy Way To Boost Your Health!

By Coach Todd

Good nutrition provides your body with the sustenance necessary for life. The right nutrition lets you live long and well, and there is a lot knowledge out there about it. How do you weed through all the available information? In order to do this, you should begin with some basics. This article is going to help you start out.

Salad is often seen as a healthy staple. Unfortunately loading it down with oils and dressing defeats the purpose. Creamy dressings are high in fat and low in beneficial nutrients. Make your own dressing with olive oil for a healthy alternative. Walnuts can also inject taste into your salad, along with other fruits and vegetables.

Read More

Find Out Some Details About Quantum Nutrition Labs

By Lucille Lamb

Humans find it quite difficult to get the good foods that they require because of changes that happen in their surroundings. This has made some people to stop taking much concern when it comes to the type of food they are supposed to take. Companies like Quantum Nutrition labs are doing their best to ensure that they give the best supplements that can improve the health of people. These substances fit well in the current lifestyle.

People must be taught to avoid taking substances that do not add values to their health. Some of these substances just cause harm to them making them sick at times. In order to reduce such diseases, there are certain companies that have been permitted to offer such supplements to humans. Such firms are supposed to carry out some research on their products to determine their toxicity before selling any substances to humans.

These laboratories have several years of experience in the business. In order to ensure that they create good products, they tend to work closely with medical professionals. Their main aim is to produce safe and non toxic substances that can be used safely by humans. Some vendors however do not follow these guidelines and therefore end up creating supplements that are not safe for human consumption.

No toxic substance should find its way into the supplements. This implies that the manufacturers are supposed to be very careful to remove such substances. This can be achieved by following the set rules and regulations by the relevant authorities. Each firm needs to note down all the ingredients they use during their processing. This makes it easier for customers to read and understand their importance.

If you are looking for products manufactured by Quantum nutrition labs, you will realize that they are made using the natural ingredients. These ingredients are not toxic to humans in anyway. Most of them contain vegetarian constituents. They are recommended by most health professionals because they get absorbed readily in the gut.

There are experts with lots of information on these products. It is important to consult medical professionals like doctors to help you in determining the best combination for your health. Such professionals will carry out specific tests on your blood to find out the exact quantity you are supposed to use. Self prescription is not a good option when it comes to such products.

Some supplements are best suited for meals. This means that they have to be taken together with certain dishes. This improves their absorption rates. Good examples here are fat soluble vitamins which are best absorbed with meals. If taken during meals, the chances of developing gut symptoms such as nausea and vomiting are reduced.

If you want supplements at affordable costs, then you need to look for the ones manufactured by Quantum Nutrition labs. Apart from their high quality products, you will get advice from the experts in their offices as well. This shows that these firms are committed to make sure that all humans live a very healthy life. They are very popular in different parts of the world.

About the Author:

You can visit the website www.radiantlightnutrition.com for more helpful information about Find Out Some Details About Quantum Nutrition Labs

Read More

Body Transformation With Right Nutrition

By Regine Guido

It's hard to be at your best when you are lacking certain vitamins, nutrients and foods from your diet. The good news is the suggestions from this article provide you valuable nutrition advice to feel and look your best at work, home or school.

Cut down on portions when eating out by sharing all or some of your food with your dining partner. Even the best of dishes are often loaded with too many fat grams and calories. Sharing costs you less money and may help you stay within your calorie goals for the day. This way you can eat out without spoiling your new eating plan.

You want to pay attention to your potassium intake. Try to keep the level up by including high-potassium foods like bananas, potatoes, beans and tomatoes in your daily diet. Potassium is used to lower your blood pressure, and it decreases your risk of developing diabetes, heart disease and other medical conditions. Dairy items also offer potassium, items like milk and yogurt are great sources.

Alcohol can have an especially negative effect on your body if you're diabetic, so it's a good idea to check with your doctor about your tolerance to it. Those with diabetes should not consume alcohol because it can cause low blood sugar.

Eat more foods that contain a lot of water. Fruits such as watermelon, cucumber, and strawberries contain lots of water, helping you stay hydrated when consume them. Staying hydrated will help you maintain healthy hair, nails, and skin.

You need to eat meat. If you are building muscle, you need lots of protein-rich meats. Whichever meat you choose, you are being provided with proper nutrients. A daily serving of 10 ounces will see to all your nutritional requirements.

The best ways to cook meat from a nutritional standpoint are baking, broiling, grilling, and roasting. Also, you should use a cooking spray, rather than butter, for food preparation. Make sure to strain your beef when you begin the browning process. You can make a lot of dishes healthier that way.

Your protein intake should come from food sources other than meats. Other foods can provide the main source of protein in your diet. These include, but are not limited to; nuts, beans, fish, soy and certain dairy items. These can be used in other dishes as well. Include many different kinds of protein in your diet to prevent you from being bored with the same kinds of foods.

If you are pregnant, be sure to get plenty of Vitamin B12. Vitamin B12 is known for reducing the chance of birth defects. Most people get enough vitamin B12 in their diet, but you should be careful if you are following a specific diet.

Since healthy eating is going to be a life-long process, you should know that continuing your nutritional education will likewise be a lifelong process. Use these tips as your beginner's guide in learning how to eat more nutritiously for long-term health. Do more homework on healthy eating, and increase the health quotient of both your body and your mind.

About the Author:

For those who are interested in reading more on healthy weight loss advice, feel free to check out food lovers diet or food lovers fat loss.

Read More

Follow These Nutrition Tips And Lead A Happier Life

By Lauraine Edner

The primary goal of nutrition is to give a body everything necessary to function efficiently. Proper nutrition is important to your longevity and health, and the information you can find regarding it is vast. Therefore, you need to figure out how to properly apply nutrition to your life. Starting with the basics is a good way to make some healthy changes to your diet. The article below has the information you need to know.

Raw vegetables are very nutritious for you. They eliminate hunger and make you feel full while giving you plenty of minerals and vitamins. They really are no more difficult to store and eat than processed foods. In addition, they don't cause as much of a mess as your convenience foods. Raw veggies make a fine bridge between the meals in a healthy diet.

Try to avoid foods that contain saturated fats if you are worried about your nutrition and health. This includes not only foods from meats and animal products, but also foods that include "vegetable oil". Many times, foods cooked in oils are higher in fat than those cooked in animal products. Saturated fat can build up fat throughout your body. Even in a food that is labeled a containing no cholesterol, saturated fats can increase your cholesterol.

Good nutrition may seem to conflict with your weight loss diet. If your comfort foods are unhealthy, you may find yourself gravitating towards them even as you try to improve your diet. Once you become accustomed to eating lighter fare, you will not take as much joy in heavy foods as you used to. It will become perfectly natural for you to choose nutritious choices.

Do not fall for labels that say fat free or no trans fat. Even though a food claims it is low in fat it could have tons of sugar. Always take a look at the nutritional panel.

Puree berries, peaches or pears for a great snack. This sweet spread can be used to dip pretzels or pita chips. Try experimenting with fruits and mixing them up to avoid tiring of these healthful snacks.

Some people believe that skipping a meal will help them lose weight quickly. However, cutting too many calories from your diet can cause your body to go into starvation mode. Oddly enough, you need to eat in order to lose weight.

Proper nutrition means eating foods that are high in calcium. Foods that contain a lot of calcium include green vegetables, beans, sardines, and of course, milk. Calcium is needed to maintain bone and teeth health. Osteoporosis is often linked to a calcium deficiency, which is another reason to make sure you take in plenty of calcium. It's a debilitating disorder which gradually softens your bones and makes them brittle.

Consider a juicer, it is a good way to get nutrition you need. Adding vegetables can make an even healthier treat. Adding a bit of ginger to some of your blends, particularly carrot apple, will give them a zip. If you would like an even more spicy kick you can add a little jalapeno.

With the specific nutrition tricks and tips from here, you will view meals in a positive manner. By altering a few things about your diet, you will have more energy than you ever had before.

About the Author:

For further information on losing weight healthily, please visit food lovers diet or natural weight loss.

Read More

Whole some Nutrition With Food Lovers Diet

By Ibbie Kasibhatla

Nutrition is vital for all parts of your life. This includes exercise and more. To have good nutrition you must keep a balanced diet, however, it can sometimes feel impossible. The truth is that it is not difficult to eat in a healthy way, if you are consistent about it. This article will give you advice on what you can do to be a healthier person.

One important way to avoid future health problems and keep good health is to keep your sugar intake to a minimum. It is not true that drinking fruit juice is any healthier than drinking soda. This is not always the case, as some fruit juices contain even higher amounts of sugar than a regular soda. It is important to read ingredient labels and find out exactly what you are consuming so you can protect your health.

Lots of people believe carbohydrates are bad. However, they can actually be healthy. Diets that are too low in carbs can actually be unhealthy. The body needs carbs to produce energy and feel full. As a result, you'll find yourself eating less. Over time, this leads to weight loss.

Good nutrition may seem to conflict with your weight loss diet. If your comfort foods are unhealthy, you may find yourself gravitating towards them even as you try to improve your diet. Once you become accustomed to eating lighter fare, you will not take as much joy in heavy foods as you used to. It will become perfectly natural for you to choose nutritious choices.

Select dairy products with a great deal of thought. Dairy products can provide important nutrients, such as vitamin D, protein and calcium, but be sure to use low-fat and fat-free products. Skim and low-fat milk have all the nutrients of milk but half the calories. You can also use lactose-free milk and soy milk if you happen to be lactose intolerant. A lot of cheeses have a high saturated fat content, so choose the versions that are reduced-fat.

Puree berries, peaches or pears for a great snack. This sweet spread can be used to dip pretzels or pita chips. Try experimenting with fruits and mixing them up to avoid tiring of these healthful snacks.

Many people believe skipping a meal makes them reduce calorie intake and lose weight quicker. However, if you eliminate too many calories, your body enters starvation mode. This is when your metabolism slows down to a crawl and your body begins conserving fat in order to save energy. The point is that you must eat enough if you want to lose any weight!

Making a practice of learning new recipes regularly can help encourage proper nutrition and good eating habits. The challenge and novelty of mastering new dishes encourages healthy variety and keeps a diet from becoming repetitive and unappealing. It also makes meal time a fun adventure instead of a daily chore.

Parents should either pack their child's lunch or oversee their child packing it. This is the only way to ensure your child is eating healthy. It gives you control over what your child is eating for lunch. You have no control if your child is eating at the school cafeteria.

By following the tips above, you will be able to improve your lifestyle. After reading this article, you should be more knowledgeable about how to achieve proper nutrition. Remind yourself of these tips and look for every opportunity to use them.

About the Author:

For further information on losing weight healthily, please visit food lovers diet or food lovers fat loss.

Read More

Using Nutrition To Look And Feel Your Very Best

By Caler Shooter

This article will guide you towards a more nutritious lifestyle.

There are different things you can implement when creating a diet plan that is right for you.Every chance you get, eat like that, and it will become routine for you.

Having a planned menu to make selections from will help you stay focused on healthy eating. Having lots of food to choose will help you avoid fast food or completely giving up on a diet.

Do you want to eat less red meat you're eating? You can use it to enhance texture and flavor to grain-based or vegetable dishes. This is normal in Eastern countries which have heart-healthy diets compared to the West.

Drink lots of water as much as possible throughout the day. Drinking milk and juice all day spoils your child's appetite.

Whole grains are part of a healthy food to add to your diet.Whole grains are a great substitute for refined carbohydrates.Some options for you are whole wheat pasta, whole wheat pasta, and whole wheat bread. This helps your body the required fiber and nutrients it needs as well as what is missing from refined carbs.

This grain has 14 percent protein for every 100 grams consumed. Quinoa can be used in so many different dishes.

A good tip in healthier eating healthy is to create a set meal times when you will eat everyday.

A lot of people do not want to make the effort to make breakfast because they are in a hurry or hate eating right after they get up.

Fish is often considered to be a much healthier alternative to standard meats like beef, pork, and pork. Fish is rich in omega3 fatty acids which are essential for a heart healthy lifestyle. There is a wide variety of fish choices and every one has a different taste and texture.

One great health and nutrition tip is to cut back on your consumption of refined sugars. You should be on the look out for unhealthy items like fruit juice and soda. These drinks have excess sugar added to them. Keep the sugar away from your diet and you will notice a big difference. You will look good and look much better.

Multivitamins are meant to supplement a healthy diet, not as meal replacements.Whole foods are a necessity if you are going to get the proper nutrition your body requires. You should not take multiple multivitamins daily unless a day.Taking lots of vitamin supplements won't do your body any good; quite the opposite!

Be smart when shopping for whole grain foods. Just because a food looks healthy does not mean that it is necessarily whole grain. This is where it pays to read ingredients carefully.

Changing your food preparation can have a huge impact to your body nutritionally. You can provide nutritious meals for you and your diet just by preparing foods in a healthier cooking methods.

Be sure you eat enough food. A lot of people are committed to not overeat, yet not eating enough is also risky. Try to eat 5 or 6 small meals throughout the day for optimal health.

Quinoa can help you maintain protein in your diet while cutting back on red meat. Quinoa is a few amino acid-rich alternatives to meat. It contains a lot of vitamins and is packed with vitamins. It has a mild and nutty flavor, nutty flavor and is healthy for you.

Pay attention to your meal plan in order to have a better day.Overeating can create too many nutrients inside of your body, which can make you feel uncomfortable and gain unnecessary fat. This can be detrimental to your health.

Hopefully you have learned enough to help you move towards a more nutritious lifestyle. Apply this information right away. You'll notice how much your health is improving.

About the Author:

Looking for diet foods? Please check Site here : glutenfreedietfoods.com/recipes/index.html.

Read More