Quick Facts

Remember, never start your morning runs on an empty stomach. After a long sleep, your carbohydrates are depleted. So before you take off, eat a meal with carbs. and a little protein.

Remember to eat during runs that last an hour or more . Eat 35 to 65 Grams of carbohydrates an hour. This will prevent glucose problems and fight off fatigue. Try an energy bar, a gel pak or even a banana in combinations.Choose what works for you.

After training runs or races, remember to eat something to speed up recovery. A protein and carb. combination would do the trick. Eat at least 30 to 60 mins. after your workout. It you are at an organized race, problem solved. Lot of eats there. Help yourself.


Fuel Up!

Target Heart Rate

 I  talked earlier about heart rate monitors. Well it's time to get busy. Now lets figure out your heart rate.

First, subtract your age from 220. If you're sixty, you'll get 160. That's your max. Now take 60 percent of that number. You'll get 96. That's 60 percent on your max. You initial fitness goal should be geared toward staying above 96. As you get stronger, you will be able to go beyond, toward your max. of 160. Remember to use your age when calculating. Heart rate monitors are not that expensive. Invest in one and kick your aerobic fitness in high gear. Your ultimate goal is to truck along at near your max. for extended periods of time. Got this one marked down really low. An old model but is very good. It's a Garmin 305.

Gear up and get started!

Fueling Your Runs

Ok, now that you are enjoying running and have become a weekend warrior , lets get a little technical. Lets talk about fueling your runs.

To be able to run fast, long and have energy to burn, you need to consume the proper nutrients. Those nutrients are carbohydrate, protein and fat. Proteins for muscle repair, carbohydrates for running fast, and fats for long runs. A general guideline is as follows: Carbs. 65 percent Protein 13 percent and Fat 22 percent. Your goal is to have enough energy to finished your runs strong. You should be able to raise your arms at the finish line. Do some research. Find out what's best for your training. By the way, I mean good fats. Fats from salmon, olive oil and nuts, not ice cream and cake.

Now lets Gas Up!

   

In The Mood

Have you ever started out on your run and soon realized that you are bone tired and stressed to the max.? Rather than stop, you forged ahead feeling just plain miserable. You kept repeating to yourself, "I got to get the miles in". Well the only thing you did was put undo stress on your body and mind. Never run when you are to tired or stessed out. I know you're heard that running relieve stress. Indeed it does, to and extent . Let me throw this at you. Running is to be enjoyed. If you start your run refreshed and in a good mood, running will enhance those feelings. If you are to stressed and to tired, those moods will be enhanced upon as well.

Now You Choose!

Stretching

    Regular stretching keeps you flexible and helps prevent muscle injury and soreness. It improves muscle elasticity by increasing blood flow to the muscles and helps to lengthen and strengthen them.
    The best time to stretch is after training, as the muscles are already warm and more pliable and can be moved into positions where a long-term benefit can result. Runners should try the following stretches after a workout. ( Hip flexor stretch, Standing quadriceps stretch, and Standing adductor stretch.)
     Directions on how to perform the above stretches can be found at your local library or on line.
Remember, stretching is an important part of exercise programs. 

Ok Now Reach!