Running for beginners

Are you looking to increase your cardio? Are you looking to get into running but don’t know where to start? Do you hate running but want a runner’s body? If you answered yes, this article is for you. Some background on me, I used to hate running with a passion. Despite being good at it,…

Running for beginners was originally published on Self Evolve

Are you looking to increase your cardio? Are you looking to get into running but don’t know where to start? Do you hate running but want a runner’s body? If you answered yes, this article is for you. Some background on me, I used to hate running with a passion. Despite being good at it,…

Running for beginners was originally published on Self Evolve

Carb loading and running

I’m sure you’ve heard the old saying, “Eat a mountain of pasta the night before a race!” Even to this day, I have people ask me if I’m going to eat pasta before the big race I’m training for. I’m here to break apart this old, nauseating thought that we somehow need pasta to run…

Carb loading and running was originally published on Self Evolve

I’m sure you’ve heard the old saying, “Eat a mountain of pasta the night before a race!” Even to this day, I have people ask me if I’m going to eat pasta before the big race I’m training for. I’m here to break apart this old, nauseating thought that we somehow need pasta to run far.

Carbohydrate loading can help you. What is carbo loading? It’s a strategy involving changes to training and nutrition that can maximize muscle glycogen (carbohydrate) stores prior to endurance competition. Athletes believe that by loading the muscles with glycogen, they can prevent hitting the “wall” and hopefully allow them to run at their desired pace for longer. It has the potential to improve performance by 2-3%, if done properly. The issue is, a plate of pasta isn’t carbo-loading. Follow these simple steps to properly carbo-load:

  1. Don’t skip the carb depletion phase. 7 days prior to the event do a long or strenuous workout which will deplete your body of glucose. For the next 3 days maintain a lower carb diet of 35 to 50% of total calories. For the final 2 days prior to the race switch to 75% of calories from carbohydrates, while dramatically decreasing overall work volume (the other 25% is largely protein).
  2. Avoid simple carbs! Don’t eat junk food, and avoid sugar. Ideal carbo-loading foods: potatoes, fruits, vegetables, whole grains. If you have trouble with high fiber/runners trots, look for options like sourdough bread with honey or sweet potatoes.
  3. Don’t carbo load for short distance races. 5K or 10K? Too short! Carbo loading is only needed if you’ll be running OVER 90 minutes. I would even argue that it’s not necessary for a half-marathon but should be done for a full.
  4. Don’t load for too long, only do it for about 2 days prior to the race. The rest of the time before the race? Not loading! Don’t load up for a week, that is just un-necessary.
  5. Don’t freak out over the weight gain. Carbs make you retain water, which is needed for race day! Don’t even worry about that number on the scale, unless you’re ignoring step #2 and eating cookies.
  6. Don’t skip your last load due to nerves. You want that race morning fuel! You must give your muscles that last boost of glucose to help prevent energy lulls, mood swings, and fatigue. Aim to 1-3 grams of high quality carbs, low fat and low fiber – oatmeal with banana or yogurt with fruit if you can stomach it.
  7. Don’t eat that pasta dinner! One large meal of carbs is NOT carbo-loading and for many people it has the opposite effect of what they desire.

Of course, at the end of the day, everyone is different. You have to find what works best for you. Personally, I haven’t carbo-loaded before. But, I have also never ran a full marathon before. I usually eat before every race though. On the morning of a half marathon I eat fruit, drink lots of water, and drink some coffee. The week leading up to the half? I just focus on eating healthy: lots of veggies, fruits, healthy proteins and fats. Now that I’m training for the full marathon, I will be sure to pay more attention to what I’m putting into my body.

Food is fuel. And fuel is energy. Do you carbo-load? What do you eat before running? Or do you run on an empty stomach? Leave your thoughts in the comments below!

Carb loading and running was originally published on Self Evolve

How to taper

Are you training for a half or full marathon? If so, is it your first? Have you heard of tapering? Do you know what taper means? If not, continue reading as this can and will change your life! #welcometothetaper I’m currently training for my first full marathon, but I’ve ran two half-marathons. The first one…

How to taper was originally published on Self Evolve

Are you training for a half or full marathon? If so, is it your first? Have you heard of tapering? Do you know what taper means? If not, continue reading as this can and will change your life! #welcometothetaper I’m currently training for my first full marathon, but I’ve ran two half-marathons. The first one…

How to taper was originally published on Self Evolve

How to breathe while running

Many beginner runners struggle with the proper way to breathe while running. Or they don’t even think about it. With the proper breathing technique, you can ideally be running on air, avoiding injury and running more efficiently. What is the proper breathing technique while running? Ideally, you want to breathe rhythmically. You want to relate your breathing…

How to breathe while running was originally published on Self Evolve

Many beginner runners struggle with the proper way to breathe while running. Or they don’t even think about it. With the proper breathing technique, you can ideally be running on air, avoiding injury and running more efficiently. What is the proper breathing technique while running? Ideally, you want to breathe rhythmically. You want to relate your breathing…

How to breathe while running was originally published on Self Evolve

Running Pregnant

Pregnant female athletes seem to be hitting the news lately. You have Serena Williams who wins the Australian Open while pregnant. Then poses nude on Vanity Fair. Hell yeah. Then you have Alysia Montano who races pregnant for the second time at USA Championships. The first time she was 8 months pregnant and this time she was…

Running Pregnant was originally published on Self Evolve

Pregnant female athletes seem to be hitting the news lately. You have Serena Williams who wins the Australian Open while pregnant. Then poses nude on Vanity Fair. Hell yeah. Then you have Alysia Montano who races pregnant for the second time at USA Championships. The first time she was 8 months pregnant and this time she was…

Running Pregnant was originally published on Self Evolve

The Importance of Fit

All runners should know the importance of a proper shoe fitting. Unfortunately, beginning and seasoned runners alike make many common mistakes when picking out new running shoes. Some runners just pick a shoe based on brand or how it looks. They think if they look cool enough they’ll run better (illusion). Giving into peer pressure…

The Importance of Fit was originally published on Self Evolve

All runners should know the importance of a proper shoe fitting. Unfortunately, beginning and seasoned runners alike make many common mistakes when picking out new running shoes. Some runners just pick a shoe based on brand or how it looks. They think if they look cool enough they’ll run better. Giving into peer pressure or…

The Importance of Fit was originally published on Self Evolve

Global Running Day

Tomorrow is Global Running Day. This holiday started out as a national US holiday in 2009 but went global in 2016. The idea behind it is to show that fitness is fun. There’s also a Million Kid Run which is about inspiring kids to embrace running as a way to get healthy and fit. The goal…

Global Running Day was originally published on Self Evolve