Timing your running, eating & stretching

We regularly read the excellent Runners World magazine, and I’ve just read this brilliant article on their website about the Perfect Timing for training, eating and stretching to improve overall running performance. Well worth reading through if you’re increasing mileage or frequency.

Of particular interest to me is the mention of the foam roller, which is a tool we’ve been using recently, although I don’t really use enough. I will be trying their suggestion of using it before every stretching session, even the pre-run, dynamic stretching, hoping to see an improvement in range of movement and improved recovery.

If you’re becoming serious about running longer distances, or training for an event, then fitting in some speed work is also essential. In this article is talks about the rest periods between these type of sessions, and even suggests a pattern to include them in your weekly routines, very helpful whilst getting to know your body and how it reacts to increasing mileage and speed.

Obviously everyone is different when it comes to how soon before a run you should eat for maximum energy availability and comfort in the stomach, so that is something to experiment with yourself.

Another great article from Runners World… it makes me want to get out there and run!

Paul.

 

Coconut-Fruit-Nut-Seed Energy Bars

That looks great. I will try out. Can’t wait to smell the house. Thank you for sharing….

Mama Abroad

When I’m out riding for two hours or more, I definitely need a little snack in my jersey pocket to keep me going. Bars seem like the easy answer but I have three issues with them: (1) we hardly have any here in Germany, (2) most bars have preservatives and all kinds of strange ingredients I don’t really want, and (3) they’re expensive, especially if you’re getting anything that’s remotely good. The selection in France is quite a bit better, so my husband keeps up our stock of Gerblé fig and almond bars and Pommepots (applesauce in a bag, the natural alternative to GU) when he’s there for work, but I figured that it’s time to come up with my own alternative: a homemade energy bar.

You’ll notice that on my 2012/2013 To Do List, one task is to come up with the perfect energy bar. If this were based purely on taste…

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The 7 Deadly Dieting Mistakes

GSD Fitness

It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.

It may be because you’re consuming more calories than you think.

Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.

Mistake #1: Forgetting Liquid Calories
It’s easy to forget that the things you drink have calories – some more than you’d think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.

For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks…

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