Proper Runner's Diet

This week's Tip of the Week is that eating right can be the key to a successful race.


After several years of running and five marathons under my belt, I still am no expert in nutrition. I read articles galore on what a proper diet should consist of for runners, and I incorporate a lot of what I read into my everyday life. Here are some tips that I have found helpful over the years.

1) Chocolate milk is a great post-race beverage. Milk in general has the perfect mix of protein (used to help build back those muscles that have created little tears as you work out) and carbohydrates (used to give you energy and build back your glycogen stores). Chocolate (or strawberry) milk is just more fun to drink.

2) Cut back on fiber several days prior to a race. The more fiber you intake, the more...let's just say waste output...you will have. You certainly don't want to have to make a porta potty stop mid-race if you don't have to. This becomes more and more true the longer your races become.

3) On the week leading up to the race, eat lots of foods full of water. Grapes, pears, and watermelon are all great foods to eat the week before a race. They are full of water and will help you to stay hydrated.

4) "Carbo-loading" is a myth. When I first started running, I would go to the Olive Garden the night before a race and eat a TON of pasta and bread. Although I would use that as a mantra during the race ("Come, on! Pick it up! You have to work off all that pasta!"), it didn't really improve performance. Eating a huge meal the day before a race will more than likely just cause your stomach to ache afterwards, and you will have nothing to show for when you wake up the next morning (although it may help you sleep better). Carbs are definitely important for runners, but your body can only store so much glycogen, so eating excess isn't going to help your body store more. It is smart to eat several days worth of meals high in complex carbohydrates before a race. Eat whole wheat pastas and breads (in moderation - portions sizes that are normal for you) for three days preceeding a race.

5) Everyone is different, so every runner will have to find the diet that works best for them. Before I mentioned that I used to eat a huge meal of pasta before a race. One night before a 20 mile run, I went to Steak n Shake and ate a burger, fries, and a shake. I had the best 20 mile run I've ever had the next day. I decided to try that pre-race meal for a marathon. I went to Friendly's and got a burger, fries, and sundae. I had the best race I've ever had. It looks like burgers and fries work for me. But they may not work for someone else.

Week Eight

Week eight is the last week before our first race, a 5k. During this week, you will be running consistently for 2.75 miles each day. Remember to take a rest day between workout days to avoid overuse injuries. If you feel too winded, stop to walk, but try to jog the whole 2.75 miles.

Every runner has good days and bad days. Sometimes I get out there and feel awesome - like I could run forever. Other days I start running and feel worn out by the end of the first mile. During many of my bad days, after I get halfway through my workout, I feel much better and can finish feeling good. Use your body as a guide, but push yourself to try to get through the workouts without a walking break.



Click below to expand the training plan for this week.

Tricep Extensions

Treadmill Resources
How Effective is Treadmill Running Compared to Running Outside?
Treadmill Running
Tips for Treadmill Running
Treadmill Training and Treadmill Running Tips, Advice, Programs, Workouts and Information
Treadmill Reviews

Exercise of the Week: Tricep Extensions

Your triceps are the muscles on the back part of your upper arm. Along with the biceps, they help in moving the elbow and shoulder. There are several different ways you can do the tricep extension exercise. The one shown to the left is my preferred exercise.

Grasp the end of a dumbbell with both hands. Hold the weight behind your head with your arms at 90 degree angles at the elbow. Your palms should be facing up and your arms should be right next to your ears. Lift the weight above your head so that the part of the weight that you are holding is on top and the rest of the weight is dangling below it above your head. Your palms should still be facing up. Do three sets of ten to twelve repetitions.

Treadmill running

Treadmills are a great, convenient option for those who can't get outside. But there are definitely pros and cons to the giant hamster wheel, as there are with many facets of running.

With the treadmill, the surface is soft and absorbs some of the shock of running. It can be ideal for people who are prone to knee or ankle injuries, as it reduces the pounding to the joints.

Treadmills also allow you to set your pace and stick to it. And if you're running with someone who does not have the same pace as you, treadmill running allows you to still run together and converse while running at your own pace.

When I was pregnant during the Hotlanta summer last year, I spent most of my days running on a treadmill inside in the comfort of my air conditioned basement. This was ideal for me at the time so that I wouldn't overheat and risk causing harm to baby Alan. With temperatures soring into the 90s combined with the humidity of summer, treadmills can be a welcome alternative to running outside and possibly suffering heat stroke or heat exhaustion.

There are also drawbacks to treadmill running though. On the treadmill you are not propelling yourself forward as you do while running on the road. If all you do is treadmill running, you may find running more difficult during a race because you haven't had to do all the work of running on a stationary surface.

Treadmill running has also been known to cause shin splints in people who don't get them while running on the road because of how the treadmill pushes backwards on your feet.

Treadmills are one of the technologies that keep advancing in the running world. Recently a treadmill was invented where you can modify the gravity force to allow you to run with even less stress on your joints. This treadmill, called AlterG, is used by elite runners to allow them to train more often and harder while reducing the risk of overuse injury. Unfortunately the price tag for this machine (upwards of $25k) is a little steep for you to be able to find it in your local gym.

While I prefer running outside where I can be more natural with my running, the treadmill is a wonderful option that I have often taken advantage of.

Week Seven

It's week seven. Have you been keeping up? If you've fallen behind, there's still time to catch up. We're only three weeks away from our first race - a 5k. A 5k is 3.1 miles. If you've been following the plan, you've already run two thirds of that distance.

Week seven brings us to yet another milestone. This is the first week where you will be running the whole time without walk breaks for all three workouts.


Click below to expand the training plan for this week:

Exercise of the Week: Rowing

Rowing is an ideal strength training exercise for runners. When you run, your arms move in the same fashion as they do during the rowing exercise. This exercise strengthens the rhomboids.

You can do the rowing exercise three different ways: sitting, standing, or one-handed.

To do rows sitting, sit on the edge of a bench or firm chair with your back straight. Hold the dumbbells with your arms extended down toward your knees. Your palms should be facing inward. Raise the dumbbells upward toward the side of your chest, pulling your elbows behind you and your shoulders back. Return to the starting position. Do two sets of 12 reps.

To do rows standing, bend your knees at a 45-degree angle and your torso slightly forward. Hold the dumbbells with your arms extended down in front of you, palms inward. Raise the dumbbells upward toward the side of your chest the same way you would if doing the exercise sitting. This is called the Bend Over Row.



To do the exercise one-handed, kneel on a bench with one leg. Place your hand (same side of your body as the leg on the bench) flat on the bench and grip one dumbbell with your other hand. Extend your arm with the dumbbell down toward the side of the bench. Raise the dumbbell upward toward the side of your chest the same way you would if doing the exercise sitting. Do one sets of 12 reps, then switch sides. Do two sets on each arm.

Running Style

Everyone has their own running style. Some like to run with a partner, while others like to run alone. Some run with music. Some prefer hills. Some run indoors, while others run outdoors. This week's TIP OF THE WEEK is that finding your own running style will keep you motivated to get out there and go!

It is important to figure out what will best motivate you to get moving. Would having someone waiting for you, depending on you, get you out of the bed in the morning? Do you like to carry on conversations when you run? Does talking to someone distract you from how far you've run and allow you to run further without knowing it? Then you need a running partner. Find someone who runs at about the same pace you do and who lives or works close to you. Schedule "running dates" with that person and hold each other to them. Encourage each other to sign up for races or train for them together.

Maybe you like having a running partner, but don't like to carry on conversations when you run. Perhaps you need to find a furry friend to join you on runs. A dog will also give you reason to get out and run, since they need to be walked on a regular basis.

Are you more of a loner? Do you enjoy running to a beat? Is it hard for you to find someone who runs at the same pace as you? Perhaps your style is running alone with music. Music can be a motivator, but be sure to stay safe while using it. If music is what you need to go farther and faster, use it. If it's easier to schedule your training sessions without worrying about someone else, do it. Once you get out there with your music, it may be easier to keep going, but it may be hard for someone of your running style to get moving in the first place. Be sure to schedule those sessions so you don't forget or slack off.

Are you the kind of person who likes to switch things up? Do you get bored running the same thing every day? Perhaps you need to add some hill or speed workouts to the mix. Running hills can be a great strength training workout. Look for a place that has a lot of interesting scenery, yet some challenging hills. Doing sprints around a track can also add some pizazz to the mix. If you like to be with people, you can look for local running clubs. They often have group speed workouts that you can go to. I'll blog more about hill workouts and speed training in later blogs closer to the half marathon.

Do you prefer to run indoors, away from the elements? Do you have a running partner who doesn't run the same speed as you? Maybe your style is treadmill running. Look next week for more on treadmill running.

My style is the loner. I like to run by myself, outside. It allows me to clear my head. If I have something frustrating going on at work, if I go for a run, I can often figure out what I need to do. I also like to pray when I run. It's a great time for me to catch up with God. He's my "running partner."