Many people assure me it's not strange to have a recurring nightmare. They insist they too suffer from such nightmares, and then dive into a tale of a college course they forgot to drop until it was too late or a classroom they couldn't find on the day of the final exam. Being a sports RD and a runner, my recurring nightmare is a little bit different: Race day has arrived, but I can't find my ticket for the Metro or Staten Island Ferry, and I forgot to pack my gels, blocks, and pre-race breakfast. Covered in a deep sweat, I thrash about, wondering, "How will I finish my carbo-load, if I didn't pack my pre-race bagel!?"
Even seasoned racers occasionally forget their gels, bib, clothing, shoes--you name it. I'll openly admit that I once arrived in Manhattan days before the New York City marathon only to find that I left my gels sitting on the kitchen counter at home. I kicked myself the entire way to REI, where I picked up some packets for the next day's event, and as I did so, I came
Blog Posts by From the editors of Runner's World
Many people assure me it's not strange to have a recurring nightmare. They insist they too suffer from such nightmares, and then dive into a tale of a college course they forgot to drop until it was too late or a classroom they couldn't find on the day of the final exam. Being a sports RD and a runner, my recurring nightmare is a little bit different: Race day has arrived, but I can't find my ticket for the Metro or Staten Island Ferry, and I forgot to pack my gels, blocks, and pre-race breakfast. Covered in a deep sweat, I thrash about, wondering, "How will I finish my carbo-load, if I didn't pack my pre-race bagel!?"Read More »from How to Fuel for Your Race Day
Exercising keeps you fit, healthy, and happy, but to lose real weight, you also have to focus on what you eat.Runners know the miles they log on the pavement, trails, and the treadmill are great for keeping them fit and healthy. High on the list of the sport's many virtues? It is an amazing tool for weight control. But weight loss is a different story. Because you run, you may think you can eat whatever you want and still drop pounds. Unfortunately, that's not true. Running is only half of the equation. You have to look hard at what and how you eat, too.Read More »from The Golden Rules of Weight Loss
Leslie Bonci, M.P.H., R.D., pinpoints eight crucial nutrition rules of weight loss in Run Your Butt Off!, a new Runner's World book for beginning runners who are coming to the sport to lose weight. Bonci's advice can help any runner who wants to lose weight--whether it's five pounds or 25. She'll show you how to track your food intake, space meals to ward off hunger, and honestly reckon with the calories you consume in a day (brace yourself). These methods were tested by real runners who overhauled their eating habits and shed dozens of
Here's the skinny on treadmill calorie counts, "fat genes," the 100-calorie-a-mile myth, and more.Read More »from The Truth About 8 Confusing Weight Loss Tips
Q: Are the calorie-burn readouts on machines accurate?
A: Not always. If you run on a treadmill, glide on an elliptical, or ride a stationary bike, the number of calories you actually burn can be 10 to 15 percent lower than what's displayed, says Pete McCall, an exercise physiologist with the American Council on Exercise. Most machines don't take into account percent body fat, height, sex, age, resting heart rate, or whether you're holding onto the handles, which reduces workload. That doesn't mean you should totally ignore the stats on the exercise machines. Use the calorie readout as a barometer of your progress. If the number goes up from one session to the next for the same workout, you know you're working harder toward your weight-loss goals.
Q: Am I doomed by genetics to battle my weight?
A: No. It's true that some people are predisposed to having a slower metabolism, and others
Running helped Ruffian Rhodes build a new future and lose 80 pounds!NAME: Ruffin RhodesRead More »from “I Became a Runner and Lost 80 Pounds!”
OCCUPATION: Architect/Business Owner
HOMETOWN: Oviedo, FL
FAMILY: wife, Sarah; daughter, Alisha (20 yrs.); son, Andrew (19 yrs.)
What prompted you to start working out?
In January of 2008, at the age of 49, I was 5'6" and 250 pounds and was already on high blood pressure medication. Diabetes had run in my family. I'd watched my father inject insulin three times a day and seen him struggle with hypertension and numerous other obesity-related ailments, finally succumbing to congestive heart failure. I knew diabetes was knocking on my door. I have a wife and two children, and I knew if I didn't start doing something, I would be next.
How did you start?
I started walking, stopped eating fast food, and began counting calories. A year later, he joined a gym and started working out on an elliptical trainer, lifting weights, and eventually running. I began getting up at 4 a.m. to challenge my commitment. On mornings when I just want to stay in bed, I force myself
.There's no replacing the nutritional boost of a protein smoothie with electrolytes after a run. But there's also no substitute for the joy of a cold beer after a hard workout. Here are eight delicious American craft beers that can satisfy any palate; from the light-beer lover to hardcore hop head.Read More »from 8 Best Post-Workout Beers
Pop open the stubby brown bottle and enjoy this true American-style pilsner. Unlike bland, similarly light-colored, mass-produced beers with "pilsner taste," this beer from the craft brewers at Full Sail has sweet, bready barley with a light, spicy hops touch. Made with the same care as an IPA or imperial stout, this seemingly simple beer is an amazing crowd-pleaser and thirst-quencher.
Our tasters say: "Very refreshing with light hops." "A great beer to drink cold!"
PLUS: The Surprising Truth About a Post-Workout Beer
Sly Fox Royal Weisse
First off, don't hate the can. This lined aluminum chills faster, keeps beer fresher, and won't shatter if it slips from your sweaty
When you start exercising regularly, you might have to revamp some of your everyday eating habits in order to feel your best while you're working out and achieve the best workout results. Here are some general diet rules to pair with your workout plan.Read More »from Top 6 Diet Rules for Ultimate Fitness Results
1. Go on empty (sometimes). What you eat before you hit the road or the gym all depends on when you're exercising and what kind of workout you're planning. Many people don't have the time--or the stomach--to eat and digest food before a workout, especially if that workout is taking place in the early morning. For an easy workout of one hour or less, going without food or drink probably won't do you any harm. (Just make sure you're staying hydrated.) But for any event that's longer or more intense, preworkout fuel is critical. Go out on empty and you'll fatigue sooner, plus you'll have a much tougher time meeting your goals.
BEWARE: The Truth About Running on Empty for Weight Loss
2. Keep it simple. So what's the perfect preworkout
- From the editors of Runner's World | Healthy Living – Mon, Aug 19, 2013 11:24 AM EDT
NAME: Aurea Nicolet-DonesRead More »from “How I Outran Diabetes and Dropped 6 Dress Sizes!”
OCCUPATION: Program Manager
HOMETOWN: Puyallup, WA
FAMILY: Husband, Jake, and children Aurea (2010) and Koben (2013)
How and why did you start?
My running life started with a trip to the emergency room. My blood sugar was three times higher than normal levels. I had been diagnosed with diabetes two years earlier, and was on oral medication and a low-carb diet. But in the midst of working, getting a cold, and taking care of my five-month-old daughter, I hadn't been as vigilant about my medication and blood sugar checks. At the ER, a doctor explained that high blood sugar could lead to coma or even death, and put her on insulin. That was it. I decided I was not going to let this disease beat me," she says. "I was not going to spend the rest of my life taking insulin. So I started walking regularly, then running on a treadmill, then entering some local 5-Ks. Now, I'm down to 179 pounds. I went from a size 22 to a size 10. I have finished a few
Try these sport nutritionist-recommended noshes for an even better workout.Do you need a midnight, mid-afternoon, or mid-run snack to get through the day?Read More »from 25 Best Snacks for Workouts
We know we do. Let's face it: three square meals are no match for a runner's appetite. The good news is that eating small meals throughout the day not only silences your grumbling stomach, but can also aid in weight loss. From soybeans to gummy bears, we've got 25 workout-friendly foods that can be eaten (in snack size) whenever hunger comes knocking.
PLUS: Plan meals to boost your workout results! Download a copy of Eat Like a Genius for even more nutritional tips.
Why they're good: Bananas are chock full of good carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. (Runners need more protein during and after workouts.)
When they're good: Before, during, or after exercise. They're great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake.
Calories: 105 per medium-sized banana.
Trying to keep small indulgences from adding up? Here are alternatives that won't leave you feeling deprived.News flash: From sea to shining sea, more and more people are jumping ship from the "overweight" to the "obese" category on the BMI chart. Take a look around you, and you won't be surprised to find that the prevalence of obesity worldwide is increasing. Here at home, more than 1 in 3 U.S. adults are clinically obese, which means that when you add "overweight" to this equation, far greater than 35.7% of American adults need to work on their weight. But what about the portion of the population who may not need to lose weight for health reasons but would love to shed a few stubborn pounds--either to win a bet, look better in a bathing suit, or perhaps run a bit faster (approximately 2 seconds per mile faster per pound lost)?Read More »from 15 Easiest Food Swaps for Weight Loss
A pound of fat is worth about 3500 calories, which is why many experts say reducing your daily intake by 250 calories will aid in the loss of one half pound per week. Burn 250 calories through exercise in addition to the diet deficit, and voila! You've just lost one
Are you buying into grocery store myth and passing over these great sources of nutrition?Grocery shopping in the summer months is about as good as it can get. The produce department is overflowing with seasonal offerings and tasty options. From avocado to zucchini, bananas to yams, just about every type of fruit and vegetable is readily available and more or less reasonably priced. And while a rainbow of colors is within reach, many shoppers shy away from certain varieties and versions, thinking them devoid of nutrients or health benefits whatsoever (iceberg lettuce, anyone?). Read on to find out which grocery store finds really do have a place in your cart, and which grocery store myths should be left behind for good.Read More »from 8 Surprisingly Healthy Foods You’re Ignoring
PLUS: 15 Easiest Food Swaps for Weight Loss
Sure, it's not as nutrient-rich as romaine or spinach (really, what food is?), but this seemingly ubiquitous head of lettuce still deserves a place in your cart. For one thing, it adds fiber to your plate without driving up your grocery bill. It is also very low in calories (one cup chopped