What to Eat, FREE Running Guides, and More!

I did a search for "free running training guide."  In each case, they want you to download their "reader" or virus, whatever... I found the one I mentioned in a previous post, but I found the one I made below to be a lot more helpful.  I am one of those people that needs to know HOW long to run, WHAT speed to run, What "active rest" means, and how many days I need to train to feel my best.  A loose guesstimate wasn't working for me.  So, I used the guide from the previous post and made my own that was VERY specific.  I found weekends are my best shot at "long" runs, so I went with those bones, and gave myself a weekday as "rest."  I figured out Thursday was the day I was least likely to workout. 

If you are a handwritten log type person, try the food log on for size.  I will often jot down things when I am away from my cell phone and then plug them into MyFitnessPal application at night.  I cannot stress enough the importance of making sure of the following:

1. If you are trying to lose weight make sure you are getting enough calories.  When you run, you need to eat at least 300 MORE calories per day.  These cannot be empty calories.  Here are some good snack options to try:
a. Low-fat cottage cheese
b. String cheese
c. Raw Almonds
d. celery sticks with peanut butter (I hate plain celery)
e. KIND bars
f. Bumble Bars
g. Home-made Kale Chips
h. Home-made frozen Greek yogurt bites
i. Turkey jerky
j. Frozen blueberries
k. Hummus and cucumber slices
l. Rolled up organic turkey slices with spinach leaves and Swiss cheese
m. 1 oz Dark chocolate and raw cherries
n. Rolled up organic Roast beef with mustard to dip
o. Slice of sourdough bread with 1 tbs peanut butter and 3 strawberries sliced on top
p. Popcorn sprinkled with garlic olive oil and black pepper
q. Boiled egg whites with ham
r. lightly salted peanuts
s. carrot sticks with plain Greek yogurt
t. Tomato slices with provolone cheese
u. Black seedless grapes
v. 6 crackers topped with olive tempenade
w. 1/2 a banana
x. Homemade trail mix with Pepita's (hulled pumpkin seeds), dark chocolate chunks, dried plum pieces, raw almonds, flax seeds
y. Smoothie made with 1/2 cup fresh spinach leaves, 2 strawberries, coconut water, Benefiber (R), 1 tbs Macha green tea (LOTS of caffeine, so drink in the a.m. only).
z. Cherry Tomatoes

2. If you are new to running, make sure you are drinking enough water.  I suggest at least 2 32 oz bottles full of water each day and during your run.  Some may say this is too much, but any less, and I feel dizzy.  Error on the side of more.  Infuse with lime wedges, and herbal tea if you must have flavor.  DO NOT do the "flavor shots."  They contain potentially harmful chemicals, and artificial flavors and colors.  If you can't pronounce it, don't put it in your mouth.

3. If you feet and legs hurt while you run, it is time to check your shoes.  Try inserts, and using running specified socks.  If these don't help, look at replacing your shoes with new ones that fit properly.  I am a BIG fan of Brooks running shoes and here is how I found the shoe I adore http://www.brooksrunning.com/on/demandware.static/Sites-BrooksRunning-Site/Sites-BrooksRunning-Library/default/brooks_shoe_advisor/Default.htm

4. Give it TWO weeks of going on your own.  If you are still having trouble getting motivated or meeting basic goals, find a friend that is more experienced in running for partnership.  Meet NO LESS than twice a week.  Then, do your own workout two other days a week.

5. Know your B.M.I.and how many calories you should consume.  The CDC has a "automatic" BMI calculator here: http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html Nutrition guides can be found here that tell you how many calories you should eat in a day. http://www.webmd.com/diet/features/estimated-calorie-requirement

Well, that is the nuts and bolts of this week.  I hope you found the post helpful.  If you have any questions, please let me know.  I am always happy to share the best and worst of my training thus far.  Have a great rest of the week.


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