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.
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
Blog Posts by The Editors of Runner's World
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
- 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
Fall marathon training is just around the corner. And, if you're going to log serious miles, you need a shoe that can go the distance. These 10 shoes were top picks by our wear-testers in the first half of 2013. For even more of the best shoes for you, check out our Shoe Finder to get a list of personalized picks!
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Written by Jeff Dengate, Runner's World
Photos by Thomas MacDonald
Read More »from The Best Running Shoes of 2013
Don't miss these five whole foods in season this summer.There's so much great "runner food" that's in season in summer. Here are five whole foods that will help you stay healthy and fit during the hot-weather months:Read More »from Top 5 Summer Foods that Boost Fitness
Why it's good for you: Arugula is a spicy, bitter leafy green that belongs to the same family as broccoli. One cup contains four calories and 28 percent of your Daily Value for vitamin K, which aids in the formation of blood clots and may strengthen bones. It also offers a good dose of vitamins A and C, plus calcium and folate.
Preparation tip: Paired with the right ingredients, arugula makes a delicious salad. Try balancing the greens' bitterness with acidic, salty, and sweet flavors, such as fresh pears, prosciutto, and a lemon vinaigrette. Try other combos, such as arugula with cucumber, feta, and mint, or blue cheese, endive, and grapes.
PLUS: 8 Surprisingly Healthy Foods You're Passing Up
Why they're good for you: Some runners avoid avocados because they're high in fat (one cup contains 21 grams). But
I found hope, love, recovery, and life in running.Christine C. CasadyRead More »from "Running Changed My Life Forever"
Occupation: University IT
Hometown: East Norriton, PA
What prompted you to start working out?
For about two years I was dealing with my physical and emotional battle with infertility issues. In March of 2012 I had reached a point where I had done all I could up to that moment and I was able to put all my medical issues up on a shelf for a bit. Having been focused on that for so long, I found myself feeling like I needed to start a new chapter in my life. I needed something to help pull me out of my hole that I had been in for so long.
How did you start?
I started by purchasing a Groupon to try 10 classes at a new gym. One of the classes took place outdoors at a local park every week. It involved four miles of running on trails and pavements, and included intervals and sprints. Going to a new place and a new class and not knowing anyone was nerve-racking enough. But going to a class that I didn't have the training or endurance for, I felt even more nervous.
If you're just starting to walk or run, a good pair of shoes is important. Here's a primer. When you first start working out, it's tempting to dust off the vaguely-athletic-looking shoes in your closet, but it's not a good idea. Worn-out or ill-fitting shoes are a leading cause of injury. And wear and tear are not always apparent to the naked eye. If you want to stay healthy, fit, and injury-free, invest in a good pair of running shoes.Read More »from 6 Tips for Buying the Perfect Running Shoes
Follow these tips to make sure you get the pair that you need. (PLUS: Before you step out to shop, check out the Runner's World Shoe Finder to narrow it down to the right ones for your foot type.)
Don't skimp. It may feel like a lot to spend up to $120 on a pair of running shoes, but the investment is worth it. Consider this: Whatever your new shoes cost, it is likely less than the money and time you'd spend seeing the doctor because you got hurt.
See the experts. It's best to go to a specialty running shop (not a big-box or department store) where a salesperson can watch you run and help you select a pair of shoes that offer your feet the
- The Editors of Runner's World | Healthy Living – Mon, Jul 22, 2013 12:18 PM EDT
Brian RobertsonRead More »from “I Became a Runner and Lost Half My Weight--While Coping with Multiple Sclerosis!”
Hometown: Union Mills, NC
Family: I have a wonderful wife, Jennifer; two beautiful daughters, Ona (age 10), Trinity (age 8), and a 2-week-old son, Junah.
Brian Robertson's multiple sclerosis diagnosis didn't keep him from transforming his life. Read Brian's inspirational story to learn what motivated him to start running and inspired him to lose half his body weight.
What's your regular workout routine?
I run five days a week.
What was the biggest hurdle and how did you get over it?
Getting past the mental wall that I created myself. I had myself believing that I couldn't do this because of my disease. When I thought about giving up, I thought of my family. A few years ago I took my daughters to an amusement park. My oldest daughter wanted to ride a ride. We stood in line for almost an hour. Our time came to get on the ride and the bar that holds us in would not fit over my belly. We had to leave and she didn't get to ride. I felt so bad. On all those days I