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Golden couple show how to help your community and lose weight by running

There’s plenty of stuff on the internet promising the holy grail of losing weight super quick. Some of it may work, and a lot of it probably doesn’t. Lose weight by running, lose weight by dieting, lose weight with pills, lose weight by doing nothing. Continue reading Golden couple show how to help your community and lose weight by running

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How to Lace Running Shoes so You Don’t Kill Your Feet

lace running shoes

When you get started running it’s all good. Find a gap in your schedule, put on your gear, and off you go. But as you start clocking up those miles, you might hit some problems. Your nails start going black, you get blisters, pains across the top of your feet and so on. Granted, a little wear and tear is unavoidable. Especially if you run for any distance on a regular basis. However, some very simple tweaks to your preparation can help alleviate some of these running pains. One such tweak is how you lace running shoes. Did you know different feet suit different lacing styles?

This article will give an intro into the different ways you can find the best lacing method for you.

How to lace running shoes to prevent blisters

Blisters are the bane of any runners life. You can grin and bear them but sooner or later one will get infected or just make it too uncomfortable to run.

Not surprisingly the main cause of blisters is excess rubbing inside your shoe. The obvious solution to this would be to simply tighten your running shoe.

However, this sometimes merely tightens one part of the running shoe. Meaning you are now in discomfort because  the laced part is too tight. But you still get blisters as the main part of the shoe still rubs.

The real trick here is to make sure you utilise all the eyelets in your shoe.

This video shows you how….

How to lace running shoes to stop black toe nails

Consistent running can often result in your nails turning black and eventually falling off. This process may not even hurt. But if you’re about to hit summer and plan on wearing open sandals, this is not ideal.

There is a method of lacing your running shoes that can help prevent this blackening of the toes.


lace running shoes

With the method above you thread the lace through the eye nearest the big toe. This means that as you tighten the shoe, you pull the material up and over the toes. This reduces the rubbing that can cause black toe nails.

How to lace running shoes for a more comfortable run

If you have tight shoes or generally wide feet, then the type of lacing can be critical.

The hack here is to allow the lacing style to give your feet more room.

This video gives a simple demonstration of how to do this.

Now you can run in comfort

Completely pain free running is pretty much impossible to achieve but you can make it enjoyable by implementing neat little hacks. These tips on how to lace running shoes to suit your needs can help run more comfortably.

Do you have any other comfort hacks for runners?? Drop them below…

Thanks to these articles for the research of this post…..


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Running Plan For Beginners that Won’t make you give up

running plan for beginners

Haven’t exercised for a while, or want to start running? Then you need a good running plan for beginners.

How a running plan for beginners can let you down

There are plenty of running plans for people starting running but many of them have the downside of being too difficult or two complicated.

As with any new lifestyle change, those first few weeks are crucial. It’s in those early days that we can easily say “as i expected, this running thing just isn’t for me.” You then flit around to some other options and end up giving up altogether.

This article keeps things simple so you have less reason to even think about giving up.

How to get running

The trick is to not start running too soon and too fast.

To start off, make sure you are going for regular walks (aim for three or four times a week).

Next you will start gently introducing running into your schedule.

There are three things you should keep in mind before starting. Always warm up and warm down, concentrate on exercising for a fixed amount of time (not distance) and be careful with stretching (this post goes into this in depth).

The walk run routine

There are hundreds of variations on this so I’ve picked a running plan for beginners that has worked for people starting out just like you.


Week 1

Warm up (3-5 minutes walk)

Walk 3 minutes – run 5 minutes.

Repeat this 5-7 times.

Cool Down


Week 2

Warm up (3-5 minutes walk)

Walk 2 minutes – run 6 minutes.

Repeat this 5-7 times.

Cool Down

  • *How do you know what speed to run? This is actually very simple. After running you should be breathing quite easily. If you are panting and struggling for breath then you’re going to fast. Keep within yourself.


Week 3

Warm up (3-5 minutes walk)

Walk 1 minute – run 7-8 minutes.

Repeat this 5-7 times.

Cool Down

  • * To reiterate, you should only stretch after your work out. This helps to improve your flexibility but should only be for about 5 minutes.


Week 4 and beyond

Continue with this process of slowly increasing your running time.


* REMEMBER, your general condition on any given day will dictate how comfortably you can run (or do any exercise). If you have had a particularly hard time at work, or with your kids, then your whole energy levels will be down and your performance will suffer too.

This is normal and don’t stress it. You should be strict on yourself. In terms of once you have committed to running 3 or four times a week, you should fit that into you schedule.

However, it’s essential to be realistic. Don’t make a plan to work out on a day you know you’re going to be super busy.

Once you start letting yourself down by cancelling your planned workout/running sessions you are on the road to giving up altogether.


Follow this simple running plan for beginners and you’re giving yourself every chance of letting running change your life.


Thanks to these articles for their inspiration on writing this:


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Static vs Dynamic Stretching: Which is better?

static vs dynamic stretching

OK, so warming up for your run is not a very sexy subject (chatting about the latest Asics or Garmin is much more fun). But being injured when you’re running is far less sexy. For the longest time, static stretching was seen as the best warm up prior to running (or any exercise). Recently however, a new style of warm up is gaining traction, and the old style may even be damaging to your body. This article will have a look at static vs dynamic stretching and just which one is better for you. Or maybe you should do both.

Static vs Dynamic Stretching- what’s the difference?

Let’s start off with a quick look at what each of these stretches are.

Static stretches

These are when you holding a pose for a fixed time (about 30-60 seconds) to stretch a joint or muscle.

Dynamic stretches

This kind of stretch is when you take a joint or muscle through a repeated action moving the body part a little further each time.

Check out the videos below to see some example warm ups and warm downs. These can be incorporated into your running or exercise routine to increase performance and help prevent injury.

So it’s OK to use both Static and Dynamic Types of Stretching?

In short yes.

It’s not really a case of static vs dynamic stretching. It’s more a matter of when is best to use them.
Dynamic stretching is suited to prior to exercise. It prepares the joints for movement and muscles for optimal activation. it is particularly beneficial because it focuses on a whole group of muscles at one time and prepare your body for any kind of sporting activity. They are simply a ‘must’ before your run.

Static type stretches conversely focus on one muscle at a time. They help relax the muscles and joints but are most effective when utilised after your run or workout. In fact, research suggests that static stretches prior to exercise may actually prevent muscles from firing correctly. Impeding your body’s performance and causing damage.

An effective and safe workout will include dynamic stretches as a warm up and static as a cool down.

Warming up prior to exercise

It’s tempting to go shooting out the door for quick run. Especially when you’re feeling like an experienced pro you think ‘I’ll be alright.”

But not warming up is an absolute recipe for disaster and injury.

This comprehensive video gives a great example of dynamic stretches you can do before your run.

Video: 21 Dynamic Stretching Exercises to help warm your up

Cooling down after a run or workout

The use of a post exercise cool down has a number of benefits. The number one reason is to stop dizziness. By slowly cooling down you allow the blood vessels in your body to return to their normal resting size. This stops light-headedness.

Post- exercise stretches have another benefit though. By stretching well warmed up muscles you allow your flexibility to improve over time.

Unfortunately, the myth that cooling down stretches can remove post exercise aches has been disproved. However, if you build up extra flexibility in your body, those aches will get less.

This quick vid. shows some great lower body stretches you can use after your run.

Video: Some static stretch exercises to help cool down

So we can see that the argument of static vs dynamic stretching is a matter of timing. You should be using both, one type before and one type after running or exercising.

If you have any tips or questions about warming up for your run- drop them in the comments below.

thanks to these posts for assistance in researching this article. 

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Running Benefits: 9 Reasons Why You Should Hit the Road

running benefits

There are a million reasons why you are thinking about doing exercise. But there are also a million different kinds of physical activity to choose from. Making a decision can be difficult. That’s why this article looks at 10 ways in which running benefits about 70 million people in the US alone. And how it can benefit you too

(Of course, you should consult a physician to find out just how any new physical activity will impact on you personally before trying it).

Even a little running benefits the heart

Running is the absolute king of cardio. You can try all those flashy cardio machines at the gym, but chances are running out does them all.

Research shows that runners have up to half the chance of dying from cardiovascular disease as non-runners.

This is because every time you run you reduce your resting heart beat rate. This means your heart works less.

Running really can burn off those calories

If that first reason wasn’t enough for you, here’s another compelling one.

Running is a proven fat burner.

In fact a 120-pound person burns about 11.4 calories per minute.

When that person runs a 10-minute mile, they’ll burn 114 calories.

If that person weighed 180 pounds, the calorie burn goes up to 17 calories per minute. The 180-pound runner would burn 170 calories running that same 10-minute mile.

You can fit running in to any schedule

Running benefits the average person because it’s just so flexible. Anytime you have a 30 minute slot, you can throw on your runners, hit the road and you’re on your way.

Whether you’re busy working or with kids and other regular stuff. Jogging is perfect to slot in to pretty much any schedule.

Running is fun alone or with buddies

Variety is the spice of life and everyone is different. Running gives you the best of both worlds.

When you’re in the mood, give your pals a call and go out running with your best buds. You can even join a local running club for more camaraderie and the chance to meet new people.

The flip side is if you want some “you” time. The clatter of your daily life just gets too much. Running is the best meditation. Countless successful people state how their running allows them thinking time to clear their minds.

After a run, you can feel refreshed and completely reset and ready to tackle the world again.

It Strengthens Your Core

As you swing your legs and arms you strengthen all the key muscles in your abdomen. This means toning up the muscles that suck in your gut, and help straighten your spine.

Jogging is a great leg workout

it’s not only your core that gets the best work out. Running tones your legs up, as well as your backside.

There really is a ‘runner’s high’

Running benefits the mind as well as the physical. When you do exercise like jogging the, chemicals released are similar to a very legal high.

Automatic stress release!


We all want to inspire, ourselves as well others. The challenge of getting out there and keeping motivated to run needs you to become an inspiration.

It’s easy to start

Jogging is so easy to start. You don’t need a membership. You don’t have to buy a whole load of pads, uniforms, kit etc.

You just need comfortable shoes.

Of course, you can go and spend 100s of dollars on the all the gear in the world. That’s the beauty of the flexibility of running.

These are just a handful of ways running benefits millions of people around the globe. And you could join in too.

Used in the research of this piece:


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The Best Marathons From Around The World

Deciding on the best marathons around the world is a tough call. One runner’s idea of hell can be another’s dream course. Two of the definite benefits of running races is for motivation of course. But it can also be a great way to see the world.

For us, we’ve gone for a mixture of the most interesting and different, as well as the most important on the international marathon circuit. Of course if you disagree, feel free to vent your spleen at the bottom in the comments.

Here’s our list of the 10 Best marathons around the world.

The Original: Athens Marathon (November)

Legend has it that a messenger ran 26 miles to Athens to announce the Greek victory at the Battle of Marathon in 490 BC.

best marathons

The Athens Authentic Marathon replicates this historic journey right from Marathon. It winds through some coastal villages until you finish at the white marble Panathanaikos Stadium in Athens.

This race is renowned for being tough, and its historical significance means the 18,000 places disappear fast.

One of the Best Marathons for Beginners: Amsterdam (October)

If you’ve never been to the Netherlands, let me tell you- it’s flat! And for those of your who aren’t crazy about hills, this is very good news indeed.

best marathons

The Amsterdam Marathon has been running since 1975 (though it’s debut was back at the 1928 Olympics). The highlight of this race is the pass through (yes through!!) the historic Rijksmuseum, which houses masterpieces by the likes of Rembrandt and Van Gogh.

There’s also passes through the classic Dutch countryside with windmills and all.

17,000 entrees make this a nice popular race in one of the popular parts of the world.

An All nighter: The Midnight Sun Marathon (Norway, June)

When you go running at night, you expect it to be dark. But not if you’re in the arctic circle in June.

Our Next entry on our best marathons list is the Midnight Sun Marathon. And it gets its name because it’s daytime at midnight!

best marathons

Based in Tromso, in arctic Norway, this race takes advantage of the 24 hour summer sunlight in that part of the world.

it starts and finishes in the city centre. The first 20 ks take you on an uptown route as you can grab some great views. Thankfully, the second 20 is far flat as you are taken back into the city centre.

If you’re worried about Arctic temperatures, June sees averages of about 9 degrees (48F).

Run Dressed As A Chicken: The London Marathon (April)

The Virgin London marathon is included here mainly because of its phenomenal charity work.

This means that runners not only try to complete the 26 miles but often do it dressed as batman. Fanously, Lloyd Scott took  5 days, 8 hours to complete it dressed in an antique diving suit in 2002. Not to wanting to rest on his laurels he then took and amazing 26 days dressed in a snail costume in 2011.

The regs have now been changed and you have to finish within a 24 hour cut off point.

This famous course goes around all the famous sites of London, definitely a great way to sightsee. If you can get a place.

The Oldest and Most Prestigious: Boston (April)

Of course events a few years ago threatened to blot the history of the US’s oldest and most prestigious marathon. Fortunately it has got over that fateful day and Boston Marathon is famous rather than infamous.

best marathons

Boston Marathon takes in several of new England’s prettiest areas and contains the infamous Heartbreak Hill at those critical 20-21 mile marks.

But get past that and it’s all down hill from there and runners can enjoy the thousands of spectators egging them on.

Entry also requires a qualifying time, which is only ascertained when all the entrees have been judged. This can leave a lot of people sweating on whether they have got in or not.

Canada’s Coast Run: BMO Vancouver Marathon (May)

The revamped course for Vancouver’s 26.2 miler sees it going past more coast than ever and take in 12 different areas of the city.


This event is limited to 5,000 runners so it maintains an almost intimate atmosphere. There’s also a plethora of music groups to keep runners entertained.

Hit the Wall: Great Wall Marathon, Tianjin, China (May)

If visiting that rather long wall (5,500.3 miles (8,851.8 kilometers)) in China is on your things-to-do-before-I-die list, why not run it??

great wall marathon

The route starts in Huangyaguan, which is just away from Beijing, and winds through the Chinese countryside. You then head to the wall and this is where the ‘fun’ starts.

The wall part of the course is decidedly up/down- in fact you can expect to scale 5,164 steps in total. This is why this marathon has an 8 hour cut off limit because runners can expect to finish up to 50% slower than their usual marathon time.

Safe to say, this is not a race for beginners, and get in plenty of hill training before you enter this bad boy.

If you do manage to avoid collapsing from exhaustion half way through the race, then you’ll be treated to 360 degree panoramic views of China.

Safari On Foot: Big Five Marathon, Limpopo, South Africa

You may have seen the clever t-shirt slogans with stuff like “run like you’re being chased”. Well this might just come true as you run this race through the Entabeni Game Reserve in the Waterberg district of South Africa.

This private park houses the “Big Five” game animals: lions, African elephants, Cape buffalo, leopards and rhinos. No they aren’t in cages, but the race start is dictated depending on the location of these great beast (presumably to avoid coming too close to them).

Now, if that’s not motivation to get you round that course in record time.

But in all seriousness, this is a tough run as you wind through the beautiful hills and valleys. It should however, be on the bucket list of any discerning runner.

Become an Eco-Runner: Patagonian International Marathon (September)

The Patagonian International Marathon allows you to run, take in the beautiful Chilean vistas and do your bit for the environment.

Held in the mountainous Torres del Paine National Park, Chile, this marathon takes you past luminescent lakes and waterfalls.

As one of only 1,000 runners admitted, on completion of the race you don’t get prize money. Instead the race organisers plant a tree in the name of each runner who finishes the race.

Let’s finish with some speed: Niagara Falls International Marathon (October)

Of course, Niagara Falls need no introduction but this may be your first introduction to the marathon.

Whereas some of the races on this list are particularly challenging, the Niagara Falls International Marathon is flat.

In fact the only hill is when you cross the International Peace Bridge. Oh yeah, did we forget to mention, this course actually crosses over into the States into Buffalo. So get your paperwork fixed up:-)

You can enjoy 18 miles of falls parkway. Also, the finish line is right at the falls themselves, making for a great photo opportunity as you complete the run.

This is limited to 1,500 or so runners so entree is tight but well worth the effort.

Whatever you do get yourself joined to a marathon near you and enjoy that once in a lifetime feeling.






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What to Do When You Get Lower Back Pain Running

lower back pain running

When you get lower back pain running, like any injury, it can put a serious dent in your progress. Needless to say I am not a doctor, but I can most definitely empathise with lower back pain sufferers. After endless days of crawling out of bed, a trip to my own physician had me down as having a thinning disc in my back.

Though most certainly not life threatening, this condition is non-treatable (according to two doctors). It’s also the most likely suspect anytime I get lower back pain running. So this article is a compilation of the stuff I’ve learned from my personal pursuit for a more comfortable running life.

What to do when you get lower back pain running: Tip 1

Go to your doctor!!!!!!! There’s a lot of talk about when and when not to go to the doctor.

When you have any ongoing pain or discomfort, most definitely visit a professional (and a second opinion is always good). Even a comforting “there’s nothing seriously wrong” can work wonders as a placebo effect. On the flip side, the sooner you go to the doctor, the quicker you can start fixing the problem.

Tip 2: Don’t take the strain

One common cause of lower back pain can be a muscle strain. Sean McCance MD at recommends these simple solutions to back muscle strain:

[bullet_block large_icon=”0.png” width=”” alignment=”center”]

  • A short period of rest (one or two days) if the pain is severe
  • Gentle stretching
  • Ice or cold packs, applied for 10 to 20 minutes at a time
  • Heat therapy or moist heat
  • Over the counter pain medication, such as acetaminophen
  • Over-the-counter anti-inflammatory medication (e.g. ibuprofen, naprosyn)


Tip 3: Get hip to the problem and check your form

A key part of running is of course the hips and how they control and react and respond to your feet striking the ground as you run. If something is amiss with how your body does this then running is only going to cause problems in the long run.

There’s plenty of advice out there but not all of it is good.

In my case I made the mistake of concentrating too much on posture and ended up running in a very rigid way. Of course this just made things worse.

That’s why it’s always better to look at several alternatives before deciding on one “solution”. Personally, the advice at the balanced runner made more sense to me but it may be different for you.

Seek expert advice, and then seek out some more. Try out a few and your body will soon tell you if you are on the right lines or not.

Tip 4: It could be your feet

The beauty of running is you can make it as low tech as you like (you can also go Garmin crazy of course). One piece of equipment that you should NOT skimp on though is your running shoes.

We all have a unique way of walking and running so we need shoes to best fit this.

Problems such as over or under pronation (literally rolling our feet either inwards or outwards as we walk/run) can trigger problems when we run.

The best way to find the best match for your feet is to go to an expert. You can then get the best match for your feet.

Tip 5: Don’t Run For the Hills

Some common problems that cause back pain are exacerbated by the extra effort required to scale inclines (hills/slopes). Try tailoring your run route to avoid extreme climbs in order to give your body (and in particular your back) an extra rest.

Don’t give up

Unless a medical expert says “don’t run!” then you shouldn’t let persistent lower back pain distract you from doing the activity you love.

There are a ton of options out there for you to obtain a level of comfort that’ll allow you to keep on the road and trails.




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How Often Should You Run? Finding your sweet spot

One of the first questions that the beginner runner often asks themselves is How Often Should You Run?  If you’ve found yourself asking this very thing, then read on.

The three main variables of your training and running habit are duration (how far/long), intensity (how hard) and, probably the most important, how often.

Deciding these variables depends on two things, how much time you can spare to run, and what your goals are.

How Often Should You Run: The Minimum

Presuming you are just running to stay fit, then the rule of thumb is 6 days a week exercise, with one day off. Of course this can include any kind of exercise. If you are looking to get a rhythm in your running, however, then 3-4 times a week would seem reasonable.

Half-marathon and marathon training courses such as the legendary Hal Higdon’s usually recommend four times a week. Three times on weeks days, once at the weekend.

What’s the maximum you should run?

The true pros run up to two times a day, but trying to emulate this when you are starting out is a sure fire way to end up injured and/or burnt out.

Some people are more susceptible to getting injured than others. So you must tailor your running to suit your body. If you find yourself getting niggling pains like knee ache, then cut back the amount of times you run.

Try to avoid “binge-running”: squeezing a run in 7 days in a row, injuring yourself, stopping completely for a period, then running like crazy again.

This kind of training schedule is a sure fire way to ending up injured more times than not. Worst still you will probably finish with running altogether.

Set yourself three days to run in a week and try to stick to it. Preferably you will leave a rest day between each run. As you get better and stronger you can crank this up.

Have fun running

The answer to the question how often should you run? is listen to your body. Keep challenging yourself to do a little more each time but pay attention to if your body starts speaking to you.

If you have a pain and are wondering if it just hurts or if you are actually injured then consider these four things[bullet_block large_icon=”0.png” width=”” alignment=”center”]

  • Is it Swollen, Inflamed, or Bruised?
  • Is There a Loss of Function?
  • How Badly Does It Hurt?
  • How long has it been going on?


This article explains how to deal with pain in more detail. This should give you a little more idea on how to manage and judge the little aches and pains every runner feels.

Please comment below with anything you have to add to this:-)

Picture courtesy of




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How to Choose Running Shoes

When it comes  to choosing running shoes, most people rely on the advice of their sports shop clerk. You have to be careful. Most shop clerks will have been instructed to try and sell you a particular brand of shoe. This can be detrimental to you and your feet. This is because your style of running and foot shape are unique.

how to choose running shoes



Understanding your foot pronation pattern is of paramount importance in helping you choose the right pair of running shoes. Pronation is how your feet move from the moment your heel hits the ground and how it distributes the force to the rest of your feet.

The Three Kinds Of Pronation

There are basically 3 types of pronation: normal, over pronation and the under pronation.One look at a runner’s old running shoes will tell you their pronation. Over pronation can often means the inner side of their shoes will be worn out the most. Because the runner has the habit of rolling his feet inward too much. For those with under pronation, the outer side of the shoes are more worn out.

Different types of pronation will require different types of shoes to help keep the runner injury-free and comfortable during the running sessions. There are 3 types of running shoes: motion control, stability and cushioning shoes. After you have identified your pronation type, you can decide which shoe you need

How To Choose Running Shoes For Your Pronation

Runners with over pronation need a  shoe with a firm midsole that is straight and has no curve at the tip of the toe. This helps prevent the over pronation. The best types of shoes would be the stability and motion-control running shoes.

Runners with under pronation, land their feet flat on the ground. This can give their legs a higher amount of impact. These types of runners have inflexible feet. Therefore cushioning shoes help absorb this impact.

Video: How to Choose Running Shoes…..
Click here for more running tips

Shoes today are much well-designed to match runner’s feet. Now, you can even take advantage of the Gait analysis to learn about your own running style. This in heeling avoiding picking the wrong running shoes.

New and stylish running shoes may be flooding the stores everyday. However, fashion and the latest trends do not always equal safety and comfort when you run. When you are armed with right knowledge, you can choose running shoes that match your own personal running style.


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Tips on nutrition for runners

nutrition for runners

Diet and nutrition for runners matter, especially for those who want to achieve their best performance in running as well as to be in optimum health. A healthy body that consumes healthy food and proper nutrition will have a better chance in achieving peak performance than a body that is regularly fed with unhealthy food.

Every runner will have a different set of goals to achieve from running and it is important to pick out a different diet plan that caters to each different goal. So, if you are a runner who wants to adopt a healthier eating habit that can benefit your running performance, then here are some nutrition tips for you.

Sufficient Fluids

As well as maintaining nutrition for runners, water is an essential consideration. You will be losing a lot of water from your body when you go for a run. Keeping yourself hydrated is important and you may want to stay hydrated by drinking water or fluids every 20 minutes in your run. Dehydration can cause problems such as fatigue, dizziness, overheat and many more.

Electrolyte Balance

When you run, you will lose electrolytes from your body as well. Electrolytes are important because lack of it causes problems like as muscle strains and cramps. You can restore your lost electrolytes by supplying your body with food like bananas, isotonic drinks and isotonic gels.

Video: Nutrition for runners



Macronutrients are often mentioned as important foods in achieving high enough levels of nutrition for runners. These foods include complex carbohydrates, protein and good cholesterol. Macronutrients are important in your diet. Because it works as the fuel to give you the energy to keep running. The more you run, the more you need.


It is common for your body to lose a lot more water than usual when you are running. When you sweat, you are also losing a lot of other minerals from your body in the form of your sweat. Though minerals are rarely emphasized on, it is just as important because your body will need it to repair tissues and prevent inflammation.


When you run, lactic acid is produced in your body and it increases the acidity of your body. High level of acidity in your body can cause fatigue to happen. In order to keep the level of acidity down and your body pH in balance, you can consume food that is high in alkaline such as vegetables.

Not everyone will require the same amount of nutrients and food that are mentioned above. You may want to observe which category of runners you fall into and pick the right type of food to keep your body healthy and properly fueled for your running sessions.

If you enjoyed this article on tips on nutrition for runners, be sure to share it.