What should you #eat after your long #run or #ride? (Video)

running-advice-bugWhat should you #eat after a long run or ride to promote your recovery? Here are some suggestions in this week’s short video. Eat up runners!

Eating for Recovery After a Long Run or Ride (Ep 10) from Joe English on Vimeo.

This is Episode 10 in our RUN Time series from @coachjoeenglish. Many more to come!

I post even more frequently on Facebook. Check it out here: www.facebook.com/runningadvice

Coach Joe English, Portland Oregon USA
Running-Advice.com and RUN Time


Four Key Weight Loss Tips for Runners #running #fitness #weight loss

running-advice-bugYou might think that running and weight loss are a match made in Heaven. Many people would have us believe that running is a ‘free pass’ that let’s us eat whatever we want and stay thin forever. Unfortunately, the truth isn’t quite that rosy. Staying thin and losing weights means paying mindful attention to what we eat, even when we have a lifestyle that includes lots of exercise. Today, four key weight loss tips that runners should keep in mind.

4 Weight Loss Tips for #runners

4 Weight Loss Tips for #runners

1) Running is not a free pass to the buffet — Contrary to popular belief, you can’t eat whatever you want, even if you are a runner. Why not? First off, running doesn’t burn all that many calories in relation to the number of calories that may be packed into the modern foods that we eat. If we assume that we burn very roughly 115 calories per mile when running it’s going to take a lot of miles to burn off a high-calorie meal. Let’s go crazy and have a plate of Pesto Cream Penne at Calfornia Pizza Kitchen: 1,210 calories. That would take you 10 1/2 miles to burn off. And that doesn’t include the bread, salad, desert or a drink. Plus there’s worse news here: 690 of those calories come from fat, which isn’t especially helpful to fueling your runs. So that advice that you heard about carb loading needs to be taken carefully.

2) You do need carbohydrates, but you don’t need sugar — I know that strictly speaking carbohydrate and sugar are in the same family of nutrients, but they have very different impacts on your body. You have likely read that carbohydrate is helpful to fueling your runs, but loading up on sugar is not at all helpful to a lifestyle that leads to weight loss. Eating sugary foods quickly raises your blood sugar making you feel full quickly, but the effects of this surge are not long lasting. You’ll be hungry again quickly. And simple sugars aren’t good for stocking away to be used in endurance workouts. So the first thing to do here is to look at the ingredients of what you eat and try to eliminate added sugars. The second thing to do is to eat foods with slowly processed sugars (also known as low glycemic index foods). A helpful tip here is to eat starchy foods like bread, potatoes and pasta the night before a long run, but watch out that your food choices aren’t loaded with hidden sugars. Get other natural sugar in your diet by eating whole fruits. The fiber in whole fruit slows its digestion in the body, giving you longer lasting energy and less of a sugar rush than other highly sugary foods. Plus fruit is packed with healthy vitamins and anti-oxidants.

3) Eat small, frequent meals — Eating smaller, more frequent meals keeps your blood sugar more consistent and keeps hunger at bay. Perhaps worse than other people runners get “hangry” when they get hungry. Their bodies do need calories for fuel and hunger is simply a signal that you need to eat. But the longer you go between meals, the more prone you are to over-eat. Keep hunger at bay by eating frequently. Learn to snack on healthy foods like nuts and whole fruit. If you’re saying, ‘I’m not really that hungry’ by dinner time, you will be less likely to pig out late in the day before you settle in for the night.
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Nutrition — Five Easy Calorie Killers for Runners

running-advice-bugSo we’re in week number two of the New Year and I continue to hear people talking about their New Year’s resolutions. I was talking with one young woman at the track today who was complaining about not having any energy this week. What had she changed in her diet I asked? She was trying to lose a few pounds, so she had started skipping breakfast. Probably the cause of her lack of energy. Skipping meals isn’t ever a good idea, especially when there are so many places where calories hide that we can cut without even really missing them.

So I thought I would give a couple of pieces of advice on easy places to cut calories to support your New Year’s weight loss resolutions. We all need to keep in mind that running itself only burns about 115 calories per mile, so running say 4 miles only burns away about 450 calories — not enough to give you a license to eat anything you want. Here are my top five calorie killers for runners looking to shave off some weight in the new year:

Calories lurk in places like the coffee drink

Calorie Killer Number 1 Kill the coffee drinks — Sorry folks, but skipping breakfast and then drinking a Venti Carmel Macchiato is not going to cut it. People seem to think that the calories in those coffee drinks don’t count for much. Unfortunately, they do. Many of the ingredients in coffee drinks are loaded with sugar or fat. To give you an example, a yummy Grande Peppermint White Chocolate Mocha with whipped cream (but only 2% milk) comes in at 500 calories. That’s more than your four mile run would burn away. You can check out the calories content of all of your favorite Starbucks drinks can be found by clicking here. But don’t get me wrong, there are good choices on the menu at your local coffee shop. Regular coffee has almost no calories and opting for skim milk dramatically cuts the calories on most drinks. Opt for drinks with sugar free flavorings if you must have them or even better, drink your coffee black.

Calorie Killer Number 2Lose the beer and wine — They say that moderation is a virtue, but some of us seem to drink beer and wine with a sort of nutritional blind-spot. Runners World even had an article in the January 2012 issue talking about how runners love to drink beer socially after their runs. But, as with coffee drinks, there are a lot of calories lurking in them thar beverages. Most “normal” beers (meaning not “light” beers) come in around 150-200 calories per twelve ounce bottle. My favorite beers seem to have the most calories, including Blue Moon that comes in at 171 calories with 13.7 grams of Carbohydrate. You can see a list of calories in many domestic beers by clicking here. As with the coffee drinks, opting for light beers will cut calories. But drinking in moderation will help a great deal as well.
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Training — Running off Thanksgiving Dinner?

running-advice-bugA number of people have told me that of their grand plans for Thanksgiving today: eat as much as they want and then run it off tomorrow. There are two potential problems with this strategy that I’d like to think about today.

First, trying to burn off all those calories may be more than one can reasonably expect to run. Looking at various studies and estimates, the typical Thanksgiving Dinner could contain from 2,500 to 4,500 calories. Those numbers are totally dependent on the amount that you eat and the recipes used to cook the dinner. But Thanksgiving does tend to be one day when the margarine gets replaced with real butter and the skim milk is set aside for the cream. I think it would be hard to imagine taking down 4,500 calories in one sitting, but let’s just say that we are prone to indulging on America’s great day of eating.

We burn on average 115 calories per mile when running. This number could be slightly higher or lower depending on how fast you run and how much you weigh, but let’s use 115 calories per mile as an average. With that in mind it would take just over 21 miles to burn off the low-end 2,500 calorie number and more than 39 miles to burn off 4,500 calories. Ultra-marathon anyone?

The other problem is that many of the foods that we love on Thanksgiving are loaded with fat. Creamy mashed potatoes made with butter and cream. Egg nog. Pecan pie. These foods are all very high in fat. The net impact is that you may not feel like running miles and miles the next morning after eating food like this. These aren’t the foods that we choose for carbo-loading dinners, precisely because they aren’t the best for priming the pump for running. (Although these are some of my favorite foods and I’d love a pre-race dinner of turkey, mashed potatoes and stuffing with gravy and cranberry sauce.
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