Be strong. Run strong.
Runners are hip to knowing it’s important to fuel their bodies right. Gotta fuel the beast if you expect it to perform. It’s become pretty common knowledge to seek out protein-rich foods for muscle repair and growth and even Sesame Street can tell us we’re supposed to eat our fruits and veggies.
But canned foods, those can sometimes get a bad rap. Like the Foodie Snobs may not even walk through the canned aisle, right? JK. It’s true the SOME canned foods can be loaded with sodium and fresh foods may seem like the better choice. However, canned foods really have come a long way in terms of getting ‘healified’; runners can easily find lower sodium options on the shelves. And hey, bottom line it for you: canned veggies last forever and a day, they’re often cheaper, and a canned veggie if it’s eaten is FAR and away better than no veggie at all!
Though let’s talk about two AWESOME foods for runners that are canned but probably aren’t even on your food radar at all. I’ll amend that…these guys aren’t exactly canned but rather tinned.
TINNED…yea, I know, cut to the mental image of people hunkered down in a bomb shelter, ‘those’ kinds of situations are when tinned foods are called for. Just kidding. Actually, runners need to start stopping their carts front and center in the tinned seafood section.
I’m a huge seafood fan and love anything and everything from the sea, but if your face scrunched up at reading oysters…unscrunch that runner face of yours. Oysters are loaded with iron, which is incredibly important for runners. Iron is one of those things where if your levels start to dip your energy takes a nosedive. Symptoms mimic that of overtraining, you could be beating your head against the wall in frustration wondering WHY your workouts are tanking, your easy runs NEVER feel easy, and no amount of cutting back is making you feel better.
That kind of over fatigue kills not only your workouts but your mental outlook, it’s not fun slogging along feeling like you’re running with bricks on your feet. One of the first things to do if you start to experience prolonged tiredness like this is to check your iron because you may be anemic.
Runners never want to get to that point and experience being anemic so it’s important to be eating iron-rich foods. [I also recommend that you supplement in addition to those foods.] Oysters are a great source of iron (zinc too) with 6.1mg for 6 medium oysters, or 88grams of oysters.
That’s right, these little fishies are a perfect catch for runners! (sorry, I couldn’t resist) Sardines are an excellent source of protein and they have the healthy Omega 3 fats. All of this means they’re restoring your muscles, they have an anti-inflammatory effect, are heart-healthy, they’re also helping build that mental muscle…yea, runners are smart like that. [Omega 3 Fatty Acids help boost brain healthy among many things.]
Like most other foods from the sea sardines are also low in calorie, making those calories give you lots of bang for your buck in terms of the protein count. One sardine fishy has 25 calories and 3 grams of protein.
Now sardines come tinned in a few different varieties: in water, in oil, and in mustard. I recommend picking the water or mustard options, and from there get swallowing! Just kidding, of course I’ve got no problem eating a raw fish but there are lots of ways to creatively add your sardines to meals, added to a delish pasta sauce is one option.
So there, Foodie Snobs of the world be darned, there IS reason to park that card right in from of the canned/tinned food section! Runners should do it most definitely.
It’s COMING!! If you’re in the Roseville, CA area be sure to come out to my big Ezzere Launch Party Runner Night on Monday, April 7th! All the details are HERE!! Lots of runners, prizes, shirts, fashion, and more.
1) Do you like seafood?
2) Have you ever tried oysters or sardines?
3) Do you buy/eat many canned foods? What are your healthy canned food finds?
Whether it be sarcasm, pancakes or otherwise, whatever fuels your running must be celebrated.
Power of the Running Snark
Trust me, a runner’s brain is wont to wander on those long runs and easy days, making jokes is certainly one of the best ways to roll. The perks of being your own running comedian:
* No hecklers: yea, let’s be honest, our brains may be a little deprived of of oxygen mid-run so the jokes may not exactly hold-up on a real comedy tour.
* Free laughs: it’s always MORE than okay to laugh at your own jokes, and out loud. Heck, you could wail like a hyena in the middle of the woods.
* Good times: spot really random moments of people when they have no idea anyone is like finding gold. Runners tend to go unnoticed by normal folk, we just blend into the background, so running is sometimes like the People Watching Olympics.
Running For Pancakes
Literal fuel for your running, certainly never to be overlooked. Now the
bait reward of the foods to come often spend copious amounts of time on the brain during a run…
* Long run salivation: staring that 22-mile long run? Shall I take a poll as to how many of those miles were spent drooling over just how much you’re going to savor devouring [insert favorite food here] upon return? No judgement if drooling starts the moment the watch starts.
* Pre-food penance: on the flip side, pick the WRONG food before a run and you’ll most likely spend the entirety of that run paying the price. We need to start assigning a Points System for certain foods if ingested before a run: ice cream ands loads of dairy = 15 fart points, super spicy thai = 27 bush-dive points, burrito bomb = 45 clenched cheek shuffle point/27 fart points/39 bush dive points…that may work in making us reeeealllly consider if it’s worth eating that BEFORE we run.
* Energy: okay, let’s take a moment for a bit of seriousness…use food to fuel your performance people, fuel up right and you’ll feel the benefits. Good news is there aren’t militant expectations, it’s all about balance: ensure you get enough protein, time that protein right, make the majority of your carbs high-quality, eat your fruits and veggies, hydrate well and with electrolytes too, get enough iron and THEN…after that you deserve your desserts, treats, and rewards.
So now I ask, Runners, what’s fueling YOUR runs??
Tips for coming up with a winning running nutrition plan.
How to eat out while still eating to perform…BONUS, that means you CAN eat for ‘fun’ and ‘performance’…hehe.
More cartoons and humor because, let’s be honest, laughing is the only way to go!
1) Last thing you found hilarious while on the run?
2) What were you thinking about on your last run?
I had this annoying song stuck in my head, and that you just can’t run away from.
3) What’s one tip when it comes to running and nutrition you like to live by?
Let the #CoreandCake Party get going, Runners! I’m going to start by showing you a quick core routine that you can do post-run. It’s short and sweet but effective at hitting those important core muscles, so there’s NO excuse for not doing it because you can whip it out fast.
I’ve got some picture demonstrations for a few of the ones that might be trickier to explain. Truth: I actually did a video but I think I’ve already grown tired of my chipmunk voice, so opted for the stills.
Here’s how it works, there are group of exercises. Work up to doing three sets of each group, do all the sets for each group before moving onto the next group. Try doing this (or at least SOME core work) three days a week.
1) Reverse Crunch Roll-In’s — Set of 16
2) Ball Crunch — Set of 30
*Note: for the middle set, I like to mix it up and do the crunches alternating side to side.
1) Alternating Ball Reach — Set of 30
* Alternate reaching opposite hand to opposite foot; 30 total, so 15 each side
2) Split Crunch Scissors — Set of 16
* Start laying flat, as you reach up to center with the ball bring your left leg up towards the ball. Lower back down then bring your right foot up to the ball. Repeat.
3) Hamstring Ball Pulls — Set of 8 for each leg
* This move works in three phases, and similar to the BRIDGE EXERCISE DEMO I did but up on the ball. Start with one foot on the ball and back flat on the ground, lift your butt up so you’re doing a bridge on the ball, then roll/pull the ball in towards you. Roll out, lower your back down to the ground out of bridge, then repeat. Then switch to other leg.
1) Push-up — Set of 10-15 (Modify on your knees if you have to.)
2) Chair Dips — Set of 10
BAM!! You can’t tell me you can’t bust that out in 10-15 minutes at most. But the benefits to your running are incredibly important:
* Strong Core = Efficiency. Build up your core and ‘weaker’ muscles so you’re able to hold better form as you run. Maintaing proper form, even as you tire, will keep you more efficient…read as faster.
* Strong Core = Less Injuries. You got it, most injuries are a result of an imbalance that result from a weak muscle. Fix those so you don’t wind up injured and not running at all.
Oh wait, we forgot the OTHER major benefit, you do your core and you get cake too!
#CoreandCake Party Phase 2…
Nom….check it out, #coreandcake goes #SweatsintheCity style in my Ezzere Run Your Fortune Tee!!
Check out the AWESOME Lisa @ RunningOutofWine because she’s celebrating all the #coreandcake goodness over at her blog too!!
Thanks all your runnerchicks and runnerdudes for coming, now go get YOUR #coreandcake on too! Don’t forget you can tweet/insta/social media #coreandcake all day, seeing hardworking runners devouring their just desserts always makes me smile.
1) How often do you incorporate core work into your routine?
2) What’s your favorite kind of cake, or any dessert?
3) Have you partied down with Lisa yet too?? If not…you best head on over NOW!!
I run to escape. I run to be free. I run for sanity.
Go, escape into your run!
#CoreAndCake Party!!! So it’s happening THIS Friday and you’re ALL invited. I’ll be sharing a new core routine to help you runners stay strong, build a more efficient running form and reduce injury risk. Talk of cake will follow. Get the gist?
I’d also LOVE for any and all bloggers and social media-ites to hop on board.
1) Blog: Get creative and share anything core and/or cake related. Fitness folk that could mean sharing some of your favorite core moves, all foodies you could make us all drool over your favorite cake recipes! Heck, so long as any mention of core and cake makes it’s way in there I’m sold!
2) Social: Snap a pic of you doing a #coreandcake related celebration and Tweet/FB/Instagram it!
3) Link: If you’d like to be included in some blogger link-up partying, email me at: email@example.com with your link!
Looking forward to our runner part.
1) Finishing the sentence…”I run to/for…”
2) Share a time when going for a run lead you to figure out a problem, get through a tough situation, or acted as your escape?
3) Favorite dessert?
Us runners sure do a number on our poor tummies. All the pounding, up, down, fast, jiggling, jiving…if our stomaches and intestines could speak I can only imagine the expletives they’d be yelling at us!
Actually, those stomaches and intestines of runners DO speak…just with things much more powerful, dare I even say explosive, than words. Yes, runners and their guts are stuck in a state of ongoing negotiations.
“PLEASE behave for my long run, preeeettty please!!” the runner’s silent prayer before heading out the door.
Runners plan their foods accordingly, learn from trial and error, we do our best to set ourselves up to avoid a stomach related attack but sometimes it feels like we’re in some kind of peace-treaty contract negotiation House of Cards style.
Those runner guts are testy, moody, volatile. Sometimes there is just NO pleasing them despite what feels like us doing our best to abide by the ‘rules’.
Today let’s talk about those post-run, especially post-workout tummies and guts. After all that jiggling and jiving lots of runners complain of feeling nauseous, that food is the LEAST appealing thing in the world, and sometimes runners actually struggle to keep food down.
The issue is that runners ALSO know how incredibly important refueling your body and muscles is within the first 30 minutes of finishing your workouts. In order to maximize your recovery (upwards of 60% better) so you can come back stronger, it really is crucial to find something, anything that will get into your system and STAY there.
This is an occasion where liquids can be a runner’s best friend. If you struggle with keeping actual food down due to an upset stomach after your runs and hard workouts take it to the liquids. Recovery drinks and smoothies can get you those essential protein amino acids and carbs to repair those muscles.
Recently Clif sent me a care package, among the bars (which I already knew I liked and enjoy), they introduced me to their recovery and electrolyte drinks. I hadn’t tried either of those so was interested to test them out.
Clif Protein Recovery Drink
I sampled the Orange Mango and really liked it. I tried it mixed in with a smoothie (berries and other fruit) and I also tried it just mixed with water. It’s sweet but not overpoweringly so, and plenty tasty on it’s own just with the water.
Each pack has 170 calories and 10 grams of protein. If there was anything I would change or suggest it would be if there were more grams of protein. Ideally, post-run and post-workout you want at least 25 grams of protein. But other than that, I really liked this one…it also comes in Chocolate and while I didn’t try this flavor, really I’ve not met something chocolate I don’t enjoy.
Clif Electrolyte Hydration Drink
These little guys come in tiny sleeves and are really easy to carry around and stash in a bag. I tried the Cranberry Raz and it was a win in the taste department. The thing with hydration for runners is this is an ALL DAY thing, you need to continually be drinking water and fluids…not just right before or after your runs.
I’ve also explained a lot how crucial it is to drink not JUST water, but to find electrolyte replacement drinks to ensure your balances there are correct. Especially with the potassium and sodium. So this is why the market for electrolyte drinks has exploded the past few years. Taste-wise Clif nailed it. The only recommendations I have is that they offer a few with less calories…one pack is 80 calories because it also contains the simple sugars.
If you’re actually RUNNING (ie: part of your marathon training fueling strategy) you DO need that quickly digested glucose. But, if you’re not and you’re just needing the electrolytes the extra carbs and calories may not be what you need.
Thank you, Clif, for sending me these to test out and review!! All their products are available online and I’ve seen them in lots of stores too.
Soooo, while I STILL feel entitled to complain and be irked at my stomach any and every time it causes me trouble…on some level, when I imagine the bumping, jumping, jiving, and all that other stuff it has to put up with I can kinda sympathize with it for putting up with me as much as it does!
Treat your stomaches with care, Runners!
1) If you’ve had a dialogue with your stomach how did it go? Do you say a little hope/prayer before long runs?? haha.
2) Something you’ve learned about running and nutrition lately?
3) Have you tried either the Clif Recovery or Electrolyte Drinks?
Please, Runners, honor my spirit well.
In case you’ve missed my BIG NEWS, scroll down about 1/2 inch to yesterday’s post or check it out HERE. #ezzere #runlaughbe #artyrunnerchick
1) Not to be morbid, but finish the sentence in a humorous way: “When I die I want to be buried…
2) What’s your favorite kind of chocolate?
Can’t really go wrong, but I love me those chocolate chips inside some pancakes.
3) What are your running plans today?
That long run brought to you by dreams of PaNcAkeS!!! Or insert your favorite post-run food there. Actually, you can swap out the long run for a race. Scratch that you can preeeetty much just swap that out for any run. Any distance…any food. #runners #workforit #reward #bait ??
While us runners certainly can eat more than a football team, amongst those pancakes, Pop-Tarts, burgers, fries, milk shakes, etc…we DO know that in order to run our best we need to fuel our best.
The beautiful thing though, is that eating to PERFORM doesn’t mean you can’t have your cake and eat your apples too. It’s all about balance. There are some KEY elements that all runners in training should be mindful of:
* Protein: getting enough and timing that intake
* 30 Minute Recovery: eating protein and carbs within 30 minutes of finishing a run
* Healthy Picks: insert your fruits, veggies, whole grains, quality carbs here
* Vitamins and other nutrients: IRON is sooo important for runners and ensuring they get enough!
* Hydration: it’s crucial runners ensure they drink enough fluids and more than just water, replacing those electrolytes too
But it’s ALL about balance, and even professional distance runners are allowed their cookies and burgers too. Hey, when you’re burning all dem calories you earn those treats!
This post comes in step with my latest article over on Running Times: “The Power of Protein Timing”
Good luck to all those racing, and to everyone else go out there and get your run on…enjoy every sweaty mile!!
More posts all about how to eat to fuel your running and preform your best HERE!
Highlighting living in the real world and eating post: “How runners can stuff their faces at restaurants but still perform at their best”
More Cartoons and laughs HERE!
Tomorrow are the USA Cross Champs and here is one more recent article highlighting HTS Elite runners there tomorrow: RunBlogRun – Taking Boulder Back: HTS Elite looks to make this the distance runner’s power city once again
1) What’s your ‘drool dream’ food while running?
2) How do you keep track of your protein intake and ensuring you get enough?
3) How do you track your fruits and veggies and make sure you’re getting enough?
Don’t worry, if your local donut shop has an ‘You lick it, you buy it’ policy, CLEARLY they aren’t familiar with runners. We’ll lick it, we’ll lick ALL of them if you force our hand…errr, foot??
It’s kinda cold outside, what with winter and all that, but get your run on, blast the heater, and crack open those pints…errr, half-gallons??
Yes we’re runners, yes we’ve earned it, so if we want to lick at will…well, we will!!
Certainly we love to dream and drool about all the glorious tasty delights we’ll be entitled too after those runs, BUT we also make sure to fuel ourselves up right. Eat to perform, right!??! Tips on all that HERE
Motivation to get your run on HERE…then you can hit the donut shop.
More laughs? Cartoons and comics HERE
1) Are you a sweet or salty kinda person?
I dream in cakes and sugar.
2) Last food you ‘day dream/ran dreamed’, and looked forward to post-run?
3) Go-to healthy post-run snack?
Cottage cheese and a muffin.