Wednesday, January 27, 2010

Why Exercise in Morning?------//------Choosing a Running Route

By. Riyaz Ahmad Wani

It is true that one can exercise at any time of day as long as you're burning those extra calories. However, there are many added benefits to choosing morning time to any other. Even if you manage to fit in just 15 minutes of strenuous exercise, it will help you stay happy and healthy all day. Here are some reasons why exercising first thing after waking up is beneficial.
Benefits of Morning Exercise
• When you exercise in the morning, you'll find that because of the increased intake of oxygen and circulation of blood in your body, you'll stay energized for the whole day. It will automatically put you in a healthy frame of mind. Whatever other things you may have on your schedule, you will notice that you will be eager and energetic to handle them.
• Morning exercise is a great way of waking up your brain, thus helping you to be alert to plan out your daily, weekly, even monthly schedule. It will help you organize your thoughts and make mental lists of what the day holds for you.
• Exercising in the morning can help reduce stress that has built up due to work, family and other life situations. One of the reasons this is true is because morning time is the quietest and most peaceful time of day - before the daily routine begins. It gives you alone time, time to think and work things out for yourself, without being disturbed.
• Increase in morning activity levels (exercise) helps increase metabolic rate. This means that you end up burning calories throughout the day, no matter how often you may choose to eat. However, you still need to take care about what you put into your body. Exercising goes hand in hand with sensible eating.
• Research has proven that people who exercise in the mornings tend to be the ones most consistent in their fitness regimes and diets. So if you choose morning time for your exercise program, then chances are that you'll stick to the plan for the long term. And that's a good thing!
• Waking up at about the same time everyday and exercising daily at the same time conditions your endocrine system and circadian rhythm to "know" when to wake up and prepare your body for the rest of the day. The human body is a learning machine. You can train it to be on schedule with your exercise program.
• By exercising in the morning, you make sure that you won't miss it out for the day. A lot of times other things can crowd out exercise - work, meetings, social events etc. Thus, exercise tends to get pushed to be the last priority at times.
• Breakfast is the most important meal of the day. Most people eat a light breakfast before they exercise in the mornings. This is a double bonus. For one thing you actually get to eat breakfast which will keep you going the whole day. Secondly, you exercise and thus, energize yourself.
So there you have it. If you're not a morning exerciser, try switching over for a couple of weeks. In that time you will be able to tell whether mornings work for you or not. Keep those calories burning!



Choosing a Running Route

By Mushtaq Ahmad (Top Runner)


Fitness can be really uncomplicated, not all ways to being fit are via a payment plans and celebrity endorsements. So when people choose to go running or walking it's probably a wise choice because you're not procrastinating on what needs to be done; namely getting fit! This is the one exercise one can do all year around. The one thing to consider before getting on this wagon to fitness is "Routing"! It's not just one of the things to consider but is in fact the biggest facet of running some would think.
Running Route:
• There are various roads to consider while choosing a route to run on. But keeping in mind one's fitness goals and weather, its not tough to chart out a map for oneself.
• The scenic route is a common way to make the choice. In fact it can work as a motivation to go running. If you enjoy where you go running then the workout can be fun and you'll want to do it again. Some studies suggest that being outdoors, especially in more "natural" environment has a positive effect on your wellbeing. Running through parks, or along water bodies like canals and lakes can be very invigorating.
• Terrain is an important factor when running. Depending on your fitness goals one can choose a different terrain for a different purpose. For instance flat levels for a brisk but steady pace; gentle hills for a challenge; and steep slopes, which are more demanding on the way up and require better balance on the way down.
• Earth surface is another factor to watch out for as most injuries can occur on poor surface roads. The best surfaces for both walking and running would have to be uniformed, cushioned surfaces such as grass or loose granular tracks. Uneven or clammy surfaces just end up taking more work and concentration and just time consuming.
• It's good to go down familiar routes as this gives you the option to rest in places that feel comfortable incase you've over stretched yourself.
• If you happen to be running in the city area, then routing yourself via a cafĂ© or a general store might not be a bad idea for that much needed hydrating break!
• Last but not the least thing while on your run is to consider your security. It's best to avoid deserted areas as well as very crowded areas; because as a runner you neither want to be a victim of some bored criminal's idea of harassment or come in the way of a speeding motorist.
With the company of a friend or an iPod this is indeed a great way to work out your extra fat and stress all at once!

Choosing the Right Running Shoes

By. Rouf Ahmad Khan PET YSSD
Whether you run for fun or run for fitness; whether you get out a couple times a week or train competitively; whether you prefer on-road or off-road running; whether you love running or just love it when it's over; there is one thing about running that stands out from all other sports: the equipment required is minimal. Lightweight, breathable, layered clothing and a good pair of running shoes. That's it.
"Good pair of running shoes." What does that mean exactly? Finding the right shoe and getting it in the right size is the best way to avoid foot pain. Unfortunately we sometimes let our economy decide what kind of sport shoes we are going to buy. We think that it doesn't really matter; they all look pretty much the same. That's just amateurish! Proper running shoes go a long way in preventing running related injuries and improving your long-term performance.
Choosing the right running shoe can be an overwhelming task given all the high-tech shoes available today and all the special features each running shoe claims to have. When buying a new pair of shoes there are many factors to consider like your weight, your biomechanics, weekly mileage, the surfaces you run on and your foot type. This means that one person's ideal shoe can be terrible for another person.
Basically there are three different imprints most people usually have based significantly on their arch height: normal arch, low arch or high arch. The easiest way to determine which of these categories your foot falls into is by doing a simple wet test. To take the test, wet the bottom of each foot and stand firmly onto a piece of paper and examine the shape of the imprint left by your foot.
• Normal or neutral arch: If the footprint shows about half of the arch then you have a normal or neutral foot and you are most likely a normal pronator (or neutral-pronator). Pronation means that when your heal hits the ground the foot rolls inward. This "rolling inwards" motion as the foot progresses from heel to toe is the way that the body naturally absorbs shock. This is the most common type of foot, and it's also the least susceptible to injury provided it's outfitted with proper footwear.
• Flat-footed or low-arched: If you see almost your entire foot after the wet test, then you have a flat foot and you are most probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward (pronates) too much, resulting in excessive foot motion. An overpronator does not absorb shock efficiently and hence faces risk of injuries. Motion control shoes, or high stability shoes with firm midsoles and control features that reduce the degree of pronation are the best shoes for an over-pronator. Motion control shoes are also great for runners with larger frames because they offer plenty of support.
• High-arched: If you observe a very narrow band connecting the forefoot and heel, then you have high arches and you are most likely an underpronator or supinator. Underpronation can result in too much shock traveling up your legs, since your arch doesn't collapse enough to absorb it. Like an overpronator, an underpronator also does not absorb shock efficiently and hence faces risk of injuries. The best shoes for people with high arches are cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Underpronators should stay away from motion control or stability shoes, which reduce foot mobility.
Another quick and easy way to determine if you overpronate or underpronate is to pick up a pair of your old running or walking shoes and look at where they're worn out the most. An individual who overpronates tends to wear down their running shoes on the medial (inside) side of the shoe towards the toe area. Whereas an individual who underpronates tends to wear down their running shoes on the lateral (outside) side of the shoe towards the rear of the shoe in the heel area.
There are various types of shoes, each of them designed for a specific kind of activity and for a specific type of foot imprint:
• Cushioned Shoes: These shoes offer the most cushion and has a thicker or sturdier padding than most shoes. It is the shoe type to buy if the person's foot has a high arch. The only downside to this is that these are the shoes with the least support. If you do not need any extra support for your foot, and want a better feel during workouts due to cushioning, this is the type of shoe to buy.
• Motion-control Shoes: This is the most stable and most rigid of all exercise shoes. This is also the best buy if the person is flat-footed. Since the motion of the feet is restricted it will be able to help those who are flat-footed with their balance.
• Stability Shoes: These shoes are the ones that people of average weight should buy. If the person does not need any significant support or good durability, these are the shoes to be.
• Lightweight Training Shoes: These are the shoes which are designed for intense and agile performer. These training shoes effectively help the active runner by giving him the right amount of support and flexibility that is needed for optimum performance.
• Trail Shoes: These shoes are the ones which supply the best grip, balance and durability. These are the shoes for hikers or for runners who run off-road or in intemperate weather.
Regardless of your sport or exercise, some general guidelines apply to all shoe shopping:
• Shop for shoes in the afternoon, when your feet are at maximum size. (They swell during the day).
• While color and style may be important to you, please consider features like stability, motion control, and cushion.
• Wear the socks you normally wear with shoes to assure the right fit.
• Try on both shoes. Most people's feet vary a bit in size from each other, so you should be sure the shoes fit your largest foot comfortably.
• Check for space at the end of your longest toe. There should be enough to let you move without pinching.
• Move around in the shoes, and insist that they feel like a perfect fit right away. If they don't, keep looking.
• Don't shop by price alone, but do look for materials and good workmanship.
• Replace running shoes after 500 miles, walking shoes after 1,000 miles, and aerobics shoes after about a year of regular use.
The right shoe can make your workouts more comfortable, keep you from getting injured. Ultimately, the person who is buying the shoes must be able to know what type of activity he or she is going to engage in. The better the person is able to gauge the terrain and the activity that he exercises in, the better the chances that he will select a shoe that will fit his foot type and training needs.

How to Prepare for a Bicycle Race

By. G. R. Kawa (NIS) cycling
So you've decided to try your hand at bicycle racing. Great! It's a marvelous sport, guaranteed to put some spice in your exercise regime and you will meet some new and wonderful people too. Participating in a bike race is a tough and demanding commitment and requires advance preparation. Since these races can be extremely competitive and dangerous, it's important that you put enough time and effort to get yourself ready for the competition.
If you're truly determined to get yourself in bicycle racing, you should be prepared to make a lot of changes in your lifestyle, more specifically, in what you eat, do, and even in how you look at things. Here are a few things to get you started:
Nutrition
• What you eat several days before the race will affect race day performance. For several days before the event, you need to have a high carbohydrate diet. This will maximize your internal glucose stores and will prolong the duration of activity until fatigue occurs.
• Stay away from alcohol, cigarettes and coffee/tea.
• Have a nutritious meal the night before.
• Eat a healthy breakfast, preferably with a lot of carbohydrates at least two hours before your race starts.
• On race day eat a meal high in carbohydrates and chose easily digestible foods.
• Don't eat high protein or high fat foods on race day as these foods can put stress on your kidneys as they take longer to digest.
• Eat 1g of carbohydrates per kilogram of body weight 1-2 hours before the start of the event.
• Avoid sugary foods/drinks within one hour of the event.
• Have a few sport bars ready in your pocket.
• Dehydration impacts negatively on your performance. Over hydrating can also impact negatively on your performance. Drink no more than 80ml of water or diluted sport drink every 10-20 minutes throughout the race.
Training
• Make sure that you have trained sufficiently. Although gym hours will help with endurance, there is no preparation that comes close to preparing you for the big day as time spend in the saddle
• If you have some (cycling) fitness, a couple of months of preparation should pull you to the end. If you are a novice or are out of touch with cycling, you should start at least four to six months in advance.
• On the 6th, 5th and 4th day before the race, train for a short to moderate distance with a relatively low intensity. This close to the race, you are not going to make significant adaptations to improve your time by training really hard.
• The 3rd and 2nd day before the race are rest days.
• 24 hours before the race is time for the final ride. The aim of this ride is to boost the muscles glycogen storage capacity.
• Prepare for race day the night before. Ensure that your equipment, clothing and helmet are pre-pack and ready to go.
• Go early to bed the night before.
Equipment
• Clean your bike.
• Ensure that the gears and brakes are working at their best. It may be worth taking your bike to a shop for a professional service.
• Ensure that the tyres are pumped up and the chain is well lubricated.
Race Day
• The start of a road race is usually more relaxed but always be ready for a jump if the pack decides to take off. It is important to go all out to make sure you stay with the pack until the pace steadies after a lap or two.
• Drink regularly. Many people forget to drink until they are thirsty and by then its too late. Dehydration come quickly and will really slow you down.
• Do everything in your power to stay with the pack. A single rider is much slower than a group and has to work much harder so there is generally no chance of catching back up if you get dropped early on.
• You use less energy climbing when seated so only stand when absolutely necessary.
• Keep your eyes open and look ahead for obstacles on the road. It is polite to point out rocks or pot-holes for the riders coming behind you. Also watch the riders in front of you as a sudden motion or braking by them can cause you to crash if you hit their wheel.
• Know the course and count your laps, the officials cannot tell you when you are done and spectators may give you incorrect information!
Training for bicycle racing is hard work and professional bicycle racers will even be the first one to tell you that. The important thing to do is to persevere and not to give up. Pat yourself on the back when you've made the smallest achievement and learn from your mistakes rather than beating yourself about it. You can become a serious competitor with the right exercise, diet, and attitude. Good luck and we know that you can cycle your way to success!

Diet for Athletes

By. Sheikh Tulal Ahmad (NIS) Athletic

Each and every human being, be it a child or adult, needs good nutrition for proper body development and nourishment. However, as far as the athletes are concerned, they need optimal nutrition for the best performance. Eating the right foods helps you maintain desirable body weight, stay physically fit, and establish optimum nerve-muscle reflexes. Without the right foods, even physical conditioning and expert coaching aren't enough to push you to your best. Apart from good training, a proper nutrition is essential for blossoming in the industry of sports.
Food is what we eat, nutrition is what we need. Although the nutrition requirements vary according to the event in which the athlete participates, there are certain general guidelines regarding the diet of athletes. A healthy diet for an athlete includes the following elements:
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Fibers
• Water
Carbohydrates are the chief providers (about 50%) of energy during early stages of a medium level exercise and when the exercise is of a short duration (about 1 to 1.5 hours). Carbohydrates provide more energy for the same amount of oxygen consumed as compared to fats. Oxygen is obtained from inhaled air; thus burning of carbohydrates results in less exhaustion. Carbohydrates are available in honey, fruit, milk, cereals, potatoes, other grain products and sugar.
Fats are the main energy providers during long duration exercises; while free fatty acids supply the remaining half of the energy during moderate exercise (the other half being provided by carbohydrates). Fats are a concentrated source of energy and their use in providing energy avoids the use of protein for the same purpose. This is useful as protein is required for the building up of tissues.
Proteins are the building blocks of the body, building and repairing tissues and muscles. They along with carbohydrates and fats also provide energy and play a significant role in strengthening the immune system. The intake of proteins may have to be increased for an athlete. However, excessive intake of proteins results in increased water requirement for eliminating nitrogen through urine, thus leading to dehydration. Extra protein intake also results in a higher metabolic rate that requires more oxygen.
Minerals are an important constituent of an athlete's diet. Potassium regulates muscle activity, iron is required for the formation of haemoglobin and therefore in carrying oxygen, calcium is essential for building strong teeth and bones and zinc is required for normal growth and for energy production in muscle cells. A normal diet is enough to replenish the loss of sodium due to sweating. Excessive sodium intake should be avoided. Potassium-rich foods like oranges, bananas and potatoes provide enough quantity of the mineral. Here again, excessive intake will lead to hyperkalemia, causing muscle weakness and palpitations. Iron is contained in meat, poultry, fish and dark green leafy vegetables. More than normal iron intake can lead to constipation. Dairy products are a good source of calcium.
Vitamins assist in better absorption of iron and play a role in the metabolism of proteins, carbohydrates and fats. They also act as antioxidants preventing cell damage. Athletes are more vulnerable to cell damage as they inhale more oxygen. Fruits and vegetables in general, contain vitamins. Fibers keep the bowels regular and reduce blood cholesterol.
Water levels directly affect fluidity of blood which transports nutrients, and therefore energy inside the body. Water also regulates the body temperature. Water is obtained through fluids. Low temperature fluids should be preferred as they are absorbed quickly. It is better to consume water at regular intervals during the day and not wait till thirst makes itself felt, as by then the athlete is exhausted. This is in addition to the ad hoc consumption during exercise.
As far as the nutritional diet of sportsperson is concerned, there are lot many things that deserve proper attention like selection of foods, timing of food intake, selection of nutrition supplement and many more. These things are again decided, keeping in mind several factors like the athletes' energy needs, body composition, nutritional needs etc.
Here are some sports nutrition diet tips:
• There is a need to consume fats and infact 20-25% of your energy should come from fats. If the fat intake would be less than that, it won't be able to make any contribution in boosting your performance level.
• There is a need to eat food before, during and after your exercise session, as that helps to control blood glucose level, thereby helping in enhancing your sports performance.
• When an athlete performs his/her sporting activity, lot of fluid loss takes place, which causes dehydration. Dehydration can eventually cause heat stroke. So, it is vital to drink adequate water during and after your sports performance.
• It is advisable for sportspersons to eat a balanced diet consisting of plenty of proteins, vitamins and minerals. Opt for complex carbohydrate food and the intake of fat should be in moderate quantities.
• It is vital to plan out your pre exercising or sports meal that works best towards charging your energy. Limit the quantity of salt and simple sugar.
• Don't change your diet plan before going in for your sports competition.
• Fasting is not recommended for sportspersons, as it is likely to hamper their performance level.
• If you feel some kind of an uncomfortness or pain in your abdomen or intestine, then you must have had a high fiber or high fat content food in your pre exercise/sports meal, so take care that it doesn't happen again.
Your body requires a variety of nutrient sources. Happily, there is a wealth of options available to you. A healthy diet for athletes should include a mix of the following foods: legumes (e.g., beans), pastas, lean meats (e.g., chicken), vegetables (e.g., tomatoes, cucumbers, celery, carrots, cabbage, mushrooms, spinach, cauliflower, potatoes, peas), fruits (e.g., melon, apple, bananas, grapes) vegetable soup, fish, whole-grain breads (e.g., brown bread), cheese (e.g., cottage cheese, low-fat spread cheese), brown rice, and dairy (e.g., yoghurt, skimmed milk). And, be sure to drink plenty of water: 8-16 glasses per day.
As an athlete, you owe it to yourself to fuel your body with the best foods you can find. You will feel better, look better, and perform better in the gym and on the field

Diet for Cyclists

By. Dr. Ashiq Hussain


Biking is one the best ways to exercise, rehab joints and bones or just plain enjoy life. There's nothing quite like a Sunday evening bike tour. Perhaps you're trying to shed a few pounds or maybe it's time to start training for the next race. Ever consider becoming a cyclist? If so, there is a specific diet one should adhere to in order for ones body to perform at a top level and be able to rest well at night so that the body's muscles may repair and rebuild.
Eating is an intrinsic part of cycling. If you get your food intake wrong, it doesn't matter how fit you are, you could just ‘hit the wall'. Even many top professionals can get their food intake wrong; insufficient food is a big factor in explaining an unexpectedly poor performance. It is important to eat healthy foods which offer more than just calories.
A healthy cyclist diet emphasizes fruits and vegetables, whole grains, and low-fat dairy products, while including lean meats, poultry, fish, beans, eggs, and nuts. Saturated and trans fats, cholesterol, sodium, and sugar should be kept to a minimum or avoided. Your calories should come from these sources:
• 30% Fruits & Vegetables
• 30% Grains
• 15% Meat & Fish
• 15% Milk & Dairy
• 10% Fat & Sugary Foods
Fruits & Vegetables
A large part of your diet should consist of fruits and vegetables. Most people, including athletes and cyclists, do not eat enough whole fruits and vegetables. You should be getting at least 2.5 cups of vegetables daily from a variety of sources such as dark green and orange vegetables, dry beans, and peas. 2 cups of fruit is required daily also from a variety of sources. Try to eat your fruit whole instead of from juice which can contain a good amount of added sugar.
Grains
Grains include bread, cereal, rice, and pasta. You should be consuming at least 170 gram (6 ounces) of grains daily, half of that coming from whole grain sources such as whole wheat, brown rice, oats, and whole grain corn.
Meat & Fish
Meat and fish are primary sources of protein which is important for recovery. Fish contains highly beneficial omega-3 fatty acids and should be consumed at least twice a week. Lean meat and poultry are also good sources, just watch the fat. It's typically best to bake, or grill your meat for reduced fat.
Milk & Dairy
Milk and dairy provide a good dose of calcium required for healthy strong bones. Choose low-fat sources such as fat-free milk or low-fat yogurt or cheese. Healthy diet guidelines say to consume 3 cups of milk and dairy daily.
Fat & Sugary Foods
Try to get as much poly and monounsaturated fat from sources such as fish, nuts, and vegetable oils. Limit your consumption of saturated fat to less than 10% of total calories and keep your cholesterol intake less than 300mg per day.
Sugar is a common form of carbohydrate and should come primarily from fruits, vegetables, and whole grains. Pay careful attention to ingredient lists since many foods have added sugar and sweeteners that contribute calories with hardly any nutrients.
Fluids
A cyclist loses fluid both through sweating and breathing. A water bottle fixed to the bike is a must so you can keep sipping. In very hot conditions, you might need a litre per hour. On a 5+ hour ride on a very hot day, a pinch of salt in your bottle can help maintain Sodium levels. Even in winter, you lose fluid through your breath, so you still need to keep drinking on longer rides.
General Guidelines
• Eating before a ride is advisable but try to take on food at least two hours prior to setting off and avoid fatty food.
• Remember to eat 10-15 minutes after your ride as well, as this will get energy to your tired muscles where it is needed the most and may help to prevent soreness later on.
• Longer rides should be followed by a high-carbohydrate meal in the evening to replace the calories burned during the day.
• There are also several ranges of specially formulated energy bars and sports drinks on the market that are designed to be consumed when exercising.
• Isotonic sports drinks replace salt lost during perspiration as well as carbohydrates.
So remember! Water to hydrate. Salt to hold the hydration in. Carbs to keep those legs moving and protein to rebuild muscles and to store extra energy for when you need to dig deep. Go get them!

Nutrition Tips for Runners

By DR. Ashiq Hussain

Nutrition is one of the most important components of being healthy. Good nutrition is especially important for athletes and runners whose energy is constantly depleted from training, whether it's long distance, tempo or intervals. It is hard to know exactly what constitutes proper nutrition for a runner, or any athlete for that matter. A ton of information is available online. The hard part is separating the good info from the bad. Some of the information is simply common sense. Below you will find a few pointers about nutrition for runners:
Eat a Balanced Diet
Fuelling for any type of endurance race - whether a 100k, a marathon or even a half-marathon - is not just about carbo-loading before a race; eating a healthy training diet needs to form an integral part of your training. When you are doing any kind of serious mileage you will be burning thousands of extra calories each week. Your body not only needs additional fuel but it needs the correct type of fuel to keep energy levels consistent, to recover positively from runs and most importantly, to enjoy your training. The better you eat, the better you will train and this will inevitably lead to better race performance. An ideal training diet is around 60% carbohydrate, with a good mix of protein (around 15%), and less than 30% from fats. As an athlete, you also need to increase your intake of vitamins and minerals.
Include more carbs!
Carbohydrate-rich foods are the optimum fuel for energy and an essential part of the athlete's diet. Once digested, carbohydrate is converted into blood glucose and used for energy, or stored as glycogen in the muscle and liver. Base your meals and snacks on slow-burning (low-medium Glycemic Index or GI) carbohydrates; that's wholegrain bread, unprocessed cereals such as oats, pasta, pulses, long grain rice, fruit and vegetables, nuts and seeds etc, which will gradually release energy to your muscles. Refined carbohydrates (high GI) such as white bread, short grain white rice, confectionery etc should be limited to immediately after exercise as these will act quickly to replenish depleted glycogen levels.
Consume quality calories
Quality comes from fresh fruit and vegetables, nuts and whole grains, lean protein from chicken, turkey, fish and egg whites. By consuming these types of food 90% of the time, your running performance will continue to improve, you will have energy for longer duration, experience quicker recovery compared to runners who eat less quality food like white processed bread, sweets, chips and high fat.
Multivitamins are Essential
Multivitamins are also essential to ensure that you are getting enough of the proper vitamins and minerals in your diet without eating in excess.
Keep yourself hydrated
Don't just drink before, during and after a training session. It is best to keep your hydration levels topped up all the time. If you wait until you feel thirsty you will be slightly dehydrated already. Keep bottles of water with you, at your desk, in the car, on your bedside table. Try to ensure that your urine is a light straw colour as this will mean that you are adequately hydrated. Make sure you're prepared for your long runs. You will need plenty of fluid and a sports drink to replace sodium lost through sweat for runs over 90 minutes.
Don't train on empty stomach
Try to plan your training sessions so that you can eat 1-2 hours before setting off, especially if you are planning an intense or longer workout. You will train stronger and feel better. Eat something which is low in fat, easy to digest and high in slow-burning carbohydrate; a bowl of unrefined porridge with blueberries, a wholemeal sandwich with a handful of nuts and raisins and a banana. However, avoid eating immediately before a run. If you must eat, have a banana a handful of nuts, half an hour before you head out to train and fill up on protein within half an hour of returning from your run.
Eat a little regularly
Eat small meals every 3 hours to maintain a fast metabolism and avoid overeating. Small portions will provide you with a stable amount of energy throughout the entire day.
Be a good listener
The most important thing is to listen to your body. Learn what makes what works well for your body and running, and what works against it. Write down what you consume and how it makes you feel afterwards to understand what your body needs and how it's going to react to certain foods.
Recovery is key
Eat and drink to refuel within the 15 minute magic window to speed recovery. Carbohydrate is stored in the muscles and liver as glycogen. Glycogen levels become depleted after a workout and the quicker they are topped up again, the quicker your recovery will be and the better you will feel for your next session. You also need water and electrolytes to replace fluid loss, and protein to repair your muscle cells. Grab something as soon as you finish your workout like a honey sandwich, a bowl of rice pudding, a slice of toast with scrambled egg, an energy bar, a piece of fruit (melon is good) or a refreshing home-made smoothie made with skimmed milk or yoghurt.
Eat well on rest days
Rest days are highly important for recovery as this is the time when your muscles are at their most receptiveness. It can take up to 20 hours for muscle glycogen stores to be fully replenished and it is often when the hunger starts to kick in with a vengeance. Make the most of it, replenish your depleted energy stores and feed your muscles by eating well and give your legs a well-earned rest.
The day before the big race, eat a carbohydrate rich diet to increase your glycogen stores and get plenty of water. Avoid alcohol as this will dehydrate you as well as drive your blood sugars into a roller coaster ride. The right nutrition will make all the difference in your workouts, providing your body with the right tools to perform at its best!

Tips for Long Distance Runners

By R. A Wani

Long distance events are great for those athletes who enjoy running and have a desire to maintain dedicated training throughout the week on a long-term basis. Success in the distance events comes from planning. Training must be consistent and progressive. The training sessions are designed to physiologically and psychologically enhance an athlete's potential to maximize his/her competition experiences.
However there is risk involved with demanding too much from the body too soon. If a runner wants to reach the point where long distances become very manageable and less physically stressful, then it's essential to build up running distances very slowly over time. Running is considered a "high impact" exercise because of the jarring effect it has on the body with every single foot-fall. Although the knees bear much of the burden, the impact that results when each foot meets the ground effects the entire skeletal frame. Over time the body will adapt to the constant demands as muscles, ligaments and tendons eventually strengthen as the runner's conditioning improves.
The physical and mental challenges which face the long distance runner are huge. The long distance run is the ultimate test of stamina and mental concentration combined. There are no quick fixes to making long runs easy, it is often down to hard work, grit and determination, but there are a few tips which can maybe make the task just a little easier.
• Pacing: There is no such thing as too slow when you set out on a long distance run. If you are aiming for a specific time then for the first 10% of the distance consider going at 85-90% of the pace needed. Do not go over 100%, any time gained in the early stages is normally exponentially lost in the latter stages.
• Stay Loose: Some runners get tense in their shoulders and arms when they start to get fatigued, leading to neck and back pain. You can prevent tensing-up and slouching by shaking out your arms and shoulders regularly. Also, make sure you don't ball your hands up in a tight fist as that tightness will radiate up your arms, to your shoulders and neck.
• Rethink the Mileage: Mentally break your course into smaller sections. Your 20 km run will feel much more doable if you break it into four five-kilometer segments. Once you get to the 15 kilometer mark of an 20 kilometer run, think to yourself, "OK, just under 5K from here".
• Stride: This is another technique that will help your legs feel less tired. When running, you have a stride length. That is how far you go with each step. Sprinters have large strides to go fast (you will notice your stride to automatically get larger as you increase speed) while long-distance runners should have a smaller step. Smaller steps will conserve energy. So the next time you run, you should decrease your stride to a little lower than your normal jog stride.
• Choose Your Ideal Path: The best place to run is a smooth dirt path. Concrete sidewalks can jar your joints as you run. Indoor and outdoor tracks offer a great surface but can get pretty boring pretty fast. If you choose to run on grass, make sure you stay aware throughout your run for obstacles or uneven patches.
• Breathing: Here is a technique that will help your cardiovascular system to conserve energy. When you breathe, you probably breathe mostly from the chest. Then, when you finish, you have a heaving chest. Instead of breathing entirely from your chest, you should breathe from your stomach too (belly breathing). That way, you will take in more oxygen because it fills up the whole lung. It also splits the work that the muscles have to do to get you right amount of air. Your chest will still be heaving after a long run but it should be much better than before.
• Take a Walking Break: Don't feel guilty if you stop or walk to get the fluids down during your long run. Many people walk through water stops in marathons. And taking a short walking break gives your running muscles a quick rest, so you'll feel more energized and refreshed when you start running again.
• Hydrate: Dehydration can make you weak and dizzy and can leave you with chills even on the warmest day. Drinking plenty of fluids during your long run is probably the most important thing you can do to keep healthy throughout your run.
• Proper Fuel: Running out of energy at the end of a long run is known as 'hitting the wall.' Properly fueling during your long run can help you avoid becoming overly tired (which is when you become prone to injury). Sports gels, bagels, bananas, raisins, and candy are all good choices for food to eat on the run. Sports drinks are a good energy alternative if eating while running causes nausea. If training for a marathon, long runs are a good opportunity to learn what type of fuel works best for you before the big race.
• Listen to Music: Adding tunes to your next long run can help pass the time by taking your mind off of the seemingly endless journey ahead. A well timed beat can help to get the blood going or start it up again midway through the run. Also, consider multiple playlists for different runs to keep the music fresh. Either way, music can really be a difference maker during a long distance trek, so don't leave home without it.
• Know Your Goals: This is probably the most important tip of all. Though the previous ones can help you, you are the one who decides if you really want to finish the run or not. If you have the motivation, you can do it. Assess why you started running and think why it is important to you. And that is the biggest motivation booster you can get. As people say, "When there's a will, there's a way".
Find some buddies to run with. Running with other people can be a great way to keep your mind off the distance you are trying to cover. If you don't have any friends that enjoy running there are usually a lot of running groups around any city that are welcoming to new comers. Make sure you run with people who are at about your pace so you don't have to push yourself beyond what you can do.