Blog Posts by The Editors of Runner's World

  • 25 Best Snacks for Workouts

    Try these sport nutritionist-recommended noshes for an even better workout.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?

    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.


    1. Bananas
    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.

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  • 15 Easiest Food Swaps for Weight Loss

    Trying to keep small indulgences from adding up? Here are alternatives that won't leave you feeling deprived.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)?

    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

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  • 8 Surprisingly Healthy Foods You’re Ignoring

    Are you buying into grocery store myth and passing over these great sources of nutrition?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.

    PLUS: 15 Easiest Food Swaps for Weight Loss

    Iceberg Lettuce

    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

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  • The Best Running Shoes of 2013

    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!


    More from Runner's World:


    Fall 2013 Running Shoe Guide


    Find the Best Shoes for Your Feet



    Written by Jeff Dengate, Runner's World


    Photos by Thomas MacDonald


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  • Top 5 Summer Foods that Boost Fitness

    Don't miss these five whole foods in season this summer.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:

    Arugula
    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

    Avocados
    Why they're good for you:
    Some runners avoid avocados because they're high in fat (one cup contains 21 grams). But

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  • "Running Changed My Life Forever"

    I found hope, love, recovery, and life in running.I found hope, love, recovery, and life in running.Christine C. Casady
    Age: 36
    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.

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  • 6 Tips for Buying the Perfect Running Shoes

    If you're just starting to walk or run, a good pair of shoes is important. Here's a primer. 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.

    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

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  • “I Became a Runner and Lost Half My Weight--While Coping with Multiple Sclerosis!”

    Brian Robertson
    Age: 35
    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

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  • What to Drink for Your Hot Summer Workouts

    A refresher course on how much--and what--to drink on hot summer runsA refresher course on how much--and what--to drink on hot summer runsDuring the blazing days of summer, you need more than sunscreen to protect your body from the sun. "Hydration becomes most important during intense exercise in the heat," says Douglas Casa, Ph.D., who heads the University of Connecticut's Korey Stringer Institute, which studies heatstroke and other causes of sudden death in sports. "If you're not adequately hydrated, your blood volume drops, which means your heart has to work harder to power your muscles and keep you cool. When that happens, your athletic performance suffers."

    While it's important to stay hydrated during exercise, it's impossible to create one-size-fits-all drinking guidelines. Every athlete's needs are different. Your body weight, sweat rate, and effort level, along with the temperature, humidity, and elevation, affect how much you should drink. That doesn't mean you should leave your hydration plan up to chance. These strategies can help ensure you drink the right amount before, during, and after every run.

    PLUS: 8

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  • 9 Surprising Ways Running Boosts Your Health

    You know running is healthy, but do you know all the good it does?You know running is healthy, but do you know all the good it does?You know running is healthy, but do you know all the good it does? Read on to find out how it really helps your body.

    GROWS CARTILAGE

    Ignore the naysayers-running isn't necessarily bad for your knees. Research from Australia's Monash University suggests that the impact of running can increase cartilage production, which can safeguard your joints from arthritis.

    SHARPENS HEARING
    Research from Bellarmine University found that very fit women were six percent more likely to have better hearing than less-fit women. Exercise improves circulation to the ear, which provides a greater supply of nutrients to help preserve hearing.

    SAVES YOUR SKIN
    Rutgers researchers found that mice who drank caffeinated water and then ran had fewer skin-cancer tumors than rodents who either just got caffeine or just ran. The caffeine-exercise combo caused fewer damaged cells to develop.

    RELATED: 6 Skin Care Tips for Outdoor Workouts


    BEATS MIGRAINES
    Put down the painkillers. A study conducted at the

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