Blog Posts by From the editors of Runner's World

Need a snack stat? These prerun foods and drinks are ready when you areSometimes your grumbling stomach keeps you from completing your workout as planned. If workout time is approaching before it's time for another meal, try these best snacking practices. "The right snack can prevent premature fatigue on a run and keep blood-sugar levels steady, thwarting cranky moods that might cause you to peter out early," says sports dietitian Jan Dowell, M.S., R.D. She recommends eating up to 150 calories if you're hitting the gym within 15 to 30 minutes and as much as 300 calories if you have an hour or more to digest. Even if you're trying to lose weight, snacking on something can keep you on the right track. These options contain carbohydrates for quick energy, a bit of protein to hold off hunger, and some electrolytes to keep your fluid levels balanced (it's best to avoid too much fat and fiber, which take longer to digest and can spell GI trouble). Best of all, these snacks take little or no prep, so you can grab a bite and go.

15 Best Foods You Need Every Week

Learn how to make the most of your typical eating personalityMost active women love eating almost as much as working out, even if they don't go about it the same way. Some diligent souls keep track of every gram of carbohydrate and protein that passes their lips. Others are so consumed with work, kids, and training that they grab whatever seems healthy enough to consume on the fly.

Of course, there's no single right way to eat well. Each approach has its own merits and drawbacks. The key to fueling your body says San Diego-based nutritionist Tara Coleman, is to understand your tendencies, so you can build on healthy choices and adjust not-so-good-for-you habits. Whether you graze every few hours or eat the same three meals every day, here's how to tweak your diet so it better meets your nutritional needs without sacrificing your lifestyle.

15 Foods Every Type of Eater Needs

THE REACTIVE EATER
"Reactive eaters listen to their bodies," says Coleman, "eating when hungry and what they crave." That's good because it means you stop eating when

How to plan your plate for balanced mealsAs an active woman, you know you should eat the right mix of carbs, protein, and fats, but what do the ideal proportions look like? An easy solution is to think of your plate as a clock and divide it into minutes filled with quality protein, carbs (including grains, vegetables, and fruit), and healthy fats. Here's the best way to fill your time.

PROTEIN 15 MINUTES
CLOCK WISE: Protein is a main source of amino acids, compounds that help repair muscles and strengthen immunity. Choose sources low in saturated fat, such as chicken; lean cuts of beef and pork; fish (such as salmon and tuna); soy; dairy (like yogurt and cottage cheese); and beans and lentils. Most active women need between 60 and 90 grams of protein a day.

EAT THIS: Red and dark meat boost your health and strengthen muscles

GRAINS AND STARCHES 15 MINUTES
CLOCK WISE: These foods are loaded with carbs to replenish glycogen stores. It's optimal to get fiber-rich whole grains, such as brown rice, quinoa, oatmeal, and

The best way to stay motivated? Have more fun on every run (even the tough ones).

Active women lace up for a variety of reasons: to get in shape, lose weight, de-stress, chase PRs, win races. But you're most likely to stick with your running routine when your primary reason is because it's fun, says Jim Taylor, Ph.D., a sports psychologist and author of Prime Sport: Triumph of the Athlete Mind, among other books. A wide body of research bolsters the association between enjoying exercise and an increased motivation to stay fit. "When you get a fundamental enjoyment from just being out there running, that keeps you going," says Taylor, who is also a marathoner and Ironman triathlete. Reignite your running passion with these expert tips.

LOOK WITHIN
Why do you run? Researchers from Greece and London looked into women's emotions related to exercising. They found that those who were motivated to work out because it made them feel good were more excited to continue, compared with those who were driven to the activity for reasons such as losing weight or to

Boost nutrients and flavor with easy substitutes for your favorite foods. If it ain't broke, don't fix it. That's the motto many active women follow when it comes to their diets. But eating the same foods day in and day out--even healthy standbys like peanut butter or brown rice--isn't the best bet for your body or your taste buds.

"Active people should try new foods for the flavor and the nutrients," says Monique Ryan, R.D., author of Sports Nutrition for Endurance Athletes. Adding new foods to your diet re-energizes a bored palate, she says, and also provides a variety of nutrients your body needs to ramp up health and workout performance. These easy substitutions for tried-and-true staples will help you break out of a food rut while transforming your diet and your energy levels.

Battle of the Superfoods: Which is the Healthiest Option?

Old Standby: Salmon
New Favorite: Barramundi
Prized for its buttery flavor, barramundi is an Australian fish now available in the United States. It packs more omega-3 fatty acids than many other white fish. "The omega-3

Running helps more than your heart and lungs. Promising brain research shows a strong link between running and a "younger," more nimble brain. Vigorous cardiovascular activity pumps more oxygen--and glucose-rich blood to your noggin. And when you make running a frequent habit, the rewards are long-term. All forms of exercise generate more energy for the brain, but research indicates the more aerobically challenging the exercise, the greater the mental payoff. Here's a look at your brain on running.

Run Your First 10-K!

NEW THINKING
Running sparks the growth of fresh nerve cells, called neurogenesis, and new blood vessels, called angiogenesis, says J. Carson Smith, Ph.D., an assistant professor at the University of Maryland in College Park who studies the role exercise plays in brain function. "We know that neurogenesis and angiogenesis increase brain-tissue volume, which otherwise shrinks as we age," he says. In a 2011 study reported in the Proceedings of the National Academy of

Are you able to avoid overindulging in common social situations?If you're trying to improve your diet, you know how difficult it can be. Over-processed and unhealthy (but convenient) food dominates grocery stores and restaurants, and temptations to stray from your plan abound, even in the best situations.

The worst situations-these five diet-busting traps-can be nearly impossible to weather, if you're unprepared. These suggestions will help you survive them without wrecking your diet.

Are You In a Dangerous Relationship With Food?

Problem: Happy Hour

Survive It: Alcohol stimulates appetite, so pre-empt martini munchies with a high-protein, late-afternoon snack. Try not to linger at the bar, says Leslie Bonci, R.D., where beer nuts and other unhealthy snacks may be within reach. Skip the giant margaritas, which can pack 500 calories, and order a lower-calorie drink, like a glass of wine or light beer.

50 Quick Get-Lean Tips!

Problem: Afternoon Munchies
Survive It: Ask yourself, Is it hunger or just boredom? If it's boredom, stand up,

Short workouts have lasting effects on body--and mindThere's no better way to ward off the afternoon doldrums than squeezing in a quick workout at lunchtime. Getting out for as little as 15 minutes invigorates both mind and body--it can reduce stress, stimulate creativity, and activate hormones associated with positive thinking, not to mention help keep you fit.

Aim to escape the office every other day; do it for three weeks, and you'll have formed a perfectly healthy habit.

Here's how to make the most of your midday break--without getting overly sweaty.

Make Time for Lunch First! Healthy To-Go Meals

HIT THE STAIRS
For five minutes, walk up and down one to two flights of stairs. Then jog a floor and walk a floor. Walk 30 seconds, then jog two floors; walk 30 seconds, then jog three floors. Cool down. On your next stair climb, repeat the above sequence twice. Each workout, add a set.

USE YOUR CUBE
Make up your own mini-circuit routine to strengthen your core and lower body. In your office, place your hands on the edge of your desk and