People that choose running as an exercise expel many calories, and it’s essential to eat a healthy runners' diet for energy. It’s also important to stay hydrated, so you don’t become light-headed from sweating that will cause dehydration. Running is right for your bones, so it’s essential to eat food for runners that are rich in calcium to build strong bones. The younger you start with an exercise program, the longer you will have to build good strong bones, so when you hit your later years, breaks are less likely from falls.
Try and stick to whole foods in your diet that is rich in nutrients and vitamins. If you don’t understand the ingredients on the package, then you might be putting too many preservatives in your body that can cause cancer. Running is excellent for your cardiovascular system and your metabolism. High Intensive Interval Training (HIIT) is a unique way to rev up your body for 15 minutes and drop back down to a slow run. HIIT is responsible for getting your natural human growth hormone to rise to 438 %. This is what helps the aging process slow down. Remember to check with your doctor before you take on anything too intense. Stick with a pace you are comfortable with to avoid injuries from running.
Runners don’t have to wait until the New Year to start changing their diets. There is the right formula for runners called the 90/10 diet. Runners know if they start too fast, and too soon, there is a chance for injuries. Building strength and endurance also require eating a healthy diet. Runners know if they change their diet too drastically, they end up doing this too fast and too soon. Therefore, it’s essential to change your diet slowly and build up your strength to prevent these injuries and fasting issues from occurring.
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The 90/10 Diet
If you decide you are going to change your diet, don’t put too much pressure on yourself right away to be perfect and follow a specific diet. Give yourself a break and eat different types of food. Also, eat the foods that you know are good for you like fruits, veggies, proteins, either animal or plant, grains, fish, fats, etc. Implement these foods into your diet about 90% of the time. The 10 % that is left allows you to have a drink, eat a tasty dessert, have a snack between meals, or eat some chocolate. Whatever you love that’s sinful for your diet, don’t deprive yourself of this 10% of the time. The 90/10 idea is designed to take the pressure off runners to eat healthy 100 percent of the time but to eat healthy 90 percent of the time, with a 10 percent diet of their favorite junk food. People that eat healthy 100 percent of the time seem to deprive themselves of a healthy mindset. This is because they are missing something, and this can cause depression. When runners eat a pure diet 100 percent of the time, they start to feel deprived. Then they begin to gorge on the foods they deprived themselves of, which can lead to weight gain and feeling fatigued during training for long-distance running. Runners who deprive themselves of the 10 percent rule of junk food in their diet, end up having more stress, mood swings, and other side effects from trying to be hard perfect. You are not cheating if you eat a candy bar occasionally. Runners shouldn’t think of food just as sustenance for training, they should think of meals as something to look forward to. It is essential for runners to feel comfortable with their meals and snacks and not feel guilty and hide what they eat. There are five steps you can try so you don’t dwell on what your diet is all about, but you enjoy how you eat and still have the strength and endurance to run.
