5 Foods to Improve Your Running Performance

With the great weather we've been having this fall, there is plenty of opportunity to keep your fitness routine going all the way up through the holidays. If you're a runner, living in a cold climate can often derail your exercise goals if you are not able to get outside and run as much for several months in the winter. You can still run indoors though, and when you do, make sure you're eating the right foods to stay on track!

There are a few things you may already know about food and your running performance. You may have realized, perhaps by learning the hard way, that it’s not good to eat right before you run. You may have also realized that some foods give you more energy than others. But what you might not realize is that food also has numerous health benefits, and when you choose the right foods it can enhance your running performance. Here are 5 to incorporate into your diet year-round.

#1. Nuts

(Image courtesy of zole4 at FreeDigitalPhotos.net.)

Nuts like almonds and pecans have three benefits for runners. They contain healthy omega fatty acids which reduce inflammation. Reduced inflammation means less irritation and pain in your muscles and joints. They also contain a healthy amount of protein which is needed for muscle repair. And during runs nuts are rich in fiber which digests slowly in your body and helps your blood sugar levels remain even.

#2. Quinoa

Perhaps you’ve heard about this wonder grain. Quinoa is a whole grain that is packed with protein. As a whole grain that means it is an excellent source of carbohydrates which runners need for energy. And the protein in quinoa helps your muscles repair after your run. When your body has a food source to turn to for muscle and cellular repair it results in fewer aches and pains.

#3. Coffee

Caffeine is a common ingredient in many sports nutrition drinks, gels, and bars. It provides a nice energy boost during your workout. Studies have also shown that people who consume caffeine before a race or a run have a lower perceived effort level. Meaning they don’t feel like they have to work as hard to achieve the same result. Take care though; some runners suffer from stomach distress if they consume coffee before a run - and moderation is always key. One cup of coffee is plenty.

(Image courtesy of dan at FreeDigitalPhotos.net.)

#4. Salmon

We’re back to those amazing omega three fatty acids. Salmon is one of the best sources for these fats. They reduce inflammation throughout your body including your lungs and heart too. Studies have shown that eating salmon reduces asthma symptoms. You can also take an omega three fatty acid supplement or try another cold water fish like cod.

#5. Steel Cut Oats

Steel cut oats are the unprocessed form of oatmeal. They take a bit longer to cook than your standard quick oats but they taste better too. Try them with nuts and berries for a breakfast that will keep you full and energized for your entire run. The carbohydrates from the oats are an excellent source of energy. The berries provide antioxidants and the nuts are rich with omega fatty acids and protein.

Experiment with different foods to find the pre and post workout meals that work best for you. As a runner you know the importance of providing your body with energy, so give it the best fuel possible with these five foods.

Runner's Exercises for Your Off Days

Many runners like to run as often as possible, and some might even run every single day if they could. But most know that they need to take at least one or two days off from running each week to keep themselves fresh and injury free. So what’s the best way to work out, or even simply be active, during those “off days” from running?

Muscles of the gluteal and posterior femoral regions. (Photo credit: Wikipedia)

One popular approach is to find an activity or workout which uses muscles that aren’t the primary running muscles. This concept is often referred to as “cross-training.” For example, some runners will head to the pool and swim laps on their off days, which gives them an upper body and aerobic workout, while allowing their leg muscles to rest somewhat. Even some activities that rely heavily on the leg muscles, such as bicycling, can be considered cross-training for runners because they involve a different motion and use different muscles within the leg than running does.

Another approach is to forego the aerobic activities altogether on the off days and focus on strength and flexibility. Because of the repetitive nature of running, many runners suffer from muscle imbalances that can lead to an increased risk of injury. By dedicating time to exercises that strengthen core muscles, for example, runners can maintain better posture as they get tired later in their runs, which will keep them faster and help them avoid injury.

Many runners also suffer from chronic tightness in their leg muscles. Over time, muscle tightness can lead to poor form and increased injuries. Stretching exercises can help to open up muscle tissues and allow the body to keep its optimal position when it comes time to run.

Pilates is one great way to combine the beneficial effects of stretching and strengthening in a single routine. Pilates can either be done at home as a floor-based exercise (there are numerous instructional DVDs that you can use to learn various Pilates workouts), or you can take Pilates classes at a gym and use a specialized piece of Pilates equipment called a “reformer.” Yoga also makes a great off-day workout for runners.

Pilates (Photo credit: Wikipedia)

Much of what you do during your off day should depend on what you did yesterday and what you’re planning to do tomorrow. For example, if you normally take a day off after your “long run” (whatever length run that may be), then you should ensure that the non-running exercises you do give your body sufficient opportunity to heal from the running workout the day before. By the same token, if you normally take a day off before you do your long run, then don’t do any cross-training or other exercises that would make it too difficult to complete your long run workout on the next day.

Finding the appropriate exercise for your off days will involve a bit of experimentation. You can look to other runners for ideas on what exercises make sense, but ultimately you’ll need to try them out to see how they actually work for you.

Check back here tomorrow for a fun off-day workout.