Running - Nutrition

Running - Nutrition


To eat or not to eat

Congratulations on completing your first week of training. You’re building a cardiovascular base for your future workouts.

 

Today, we’re going to look at nutrition – specifically what to eat and what to avoid prior to your run. The types of food you consume can set you up for gastrointestinal distress or diarrhea (aka runner’s trots). 

 

Go easy on fats and protein prior to lacing up because these foods break down slowly in your digestive system and can lead to an upset stomach. Stay away from cheeses, milk products and fatty meats such as bacon.  Coffee and caffeinated drinks can also spell trouble for some runners.

 

Instead, opt for healthy high-carb, low-fat and low-fiber foods. These are easy to digest, and give you a boost of energy. Try these snacks about an hour before running:

 

  • a piece of fruit (such as a cup of cantaloupe, peach, plum or apricot) with cottage cheese or low-fat yogurt 
  • apple or banana and a protein bar (my personal favorite).  
  • half of a plain bagel with peanut  or almond butter and wash it down with a 6-ounce glass of water

 

Now, let’s fuel up for this week’s workout.

 

Week 2

 

Monday – walk 4 minutes (warm-up), run 3 minutes followed by walking 1 minute. Repeat this run/walk sequence 6 more times; finish with a 4-minute walk (cool down). 

 

Tuesday – walk for 35 minutes at a comfortable yet brisk pace.

 

Wednesday – walk 4 minutes (warm-up), run 4 minutes followed by walking 1 minute. Repeat this run/walk sequence 5 more times; finish with a 4-minute walk (cool down).

 

Thursday – repeat Tuesday’s workout.

 

Friday – walk 4 minutes (warm-up), run 5 minutes followed by walking 1 minute. Repeat this run/walk sequence 5 more times; finish with a 4-minute walk (cool down).

 

Saturday – repeat Tuesday’s workout.

 

Sunday – rest or walk 35 minutes (your choice).

 

Next week, we’ll look at how to avoid training injuries, as well as what to do if you do get hurt.