RunJunkEes® Tip Of The Week

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RunJunkEes® Tip Of The Week

Running in Heat, Cold, Rain or Wind8368128b-b6e7-4bc5-91d9-ec0638de2644
From:  Justrun.org

COLD:

  • Run in sweatpants or a sweatshirt or a long sleeve shirt.
  • Wear gloves – there are very light gloves made especially for runners.
  • When you run or exercise you warm up very quickly and it’s easy to dress too warmly even on a cold day – so be careful.
  • Wear a stocking cap or hat to keep your head warm. You lose most of your body heat from your head and your hands.
  • If you don’t have gloves one thing some runners do is wear socks on their hands. Its fun and it keeps you warm.
  • It is easier to hurt your muscles if it is cold so start out slower and make sure you warm up.  More…

RunJunkEes® Tip Of The Week

Determining your Race Recovery Timea22f2557-316b-43fe-a5ab-abef5aac6bcf

Race time is just one factor to consider when determining recovery time. The time it takes to fully recover from a race depends on many factors, some of which are outlined later in this article.

When I refer to full recovery, I insinuate that you are recovered from the race completely—so that you can do a race-quality training session or another race with no residual fatigue or affects remaining from your last event.

A quick guide to estimate race recovery time follows:

  • Cycling Races: one to three days per hour of racing
  • Triathlon Races: three to five days per hour of racing
  • Running Races: four to six days per hour of racing  More…

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RunJunkEes® Tip Of The Week

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Diet and Nutrition for Runners  By:Christine Luff

As a runner, your diet and nutrition are important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.

A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:

Carbohydrates – The Runner’s Best Energy Source

As a runner, carbohydrates should make up about 60 – 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain bread are good carb sources. More…