The best foods for runners
In order to get the most out of running and perform at your best every time, you will need to work out your own nutritional plan. This is to ensure that you are getting all the essential vitamin and nutrients that your body needs to fuel you during a run, protect you from injury and aid with your recovery. This article will give some top tips on the best foods for runners.
Bananas
This is undoubtedly one of the best high carb energy boosters that can help fuel you before a run. Bananas also contain a healthy dose of potassium which is an important electrolyte that your body can easily become depleted of when running, particularly if it’s a long distance run, or you are running in the heat as you will sweat out a lot of important minerals.
Replacing lost minerals and boosting energy mid-run
This is why it is important for runners to refuel themselves every 45 minutes or so during a long distance run in order to give you the energy boost you need and replenish lost minerals, if you don’t do this you run the risk of cramps, nausea and injury. A convenient way to refuel mid-run that many athletes opt for is by drinking an energy drink, gel or coconut water.
Oats
If you are planning on a morning run, then porridge would be a great breakfast choice. A bowl of porridge will provide you with around 25g of carbs to get you going and it is also high in fibre which is good for gut health. Oats are a great source of low glycaemic index carbs as they release energy over a longer time period and balance your blood sugar, which is exactly what you need to help fuel you for a mid-morning run.
Chicken
Chicken is undoubtedly one of the best sources of protein for runners. Post run you should be aiming for around 25-35g of protein for recovery, and one chicken breast provides 31 grams. If you are looking for a vegan alternative, then beans, pulses, edamame, hummus, tofu and tempeh are some good protein rich options.
Protein is key for preparation and recovery Protein is extremely important for runners when it comes to both preparation and recovery. This is particularly true for long distance running. It helps your body to prepare for long runs by building leg muscles and it aids recovery by fuelling muscle repair. Some more serious runners may choose to adopt a diet plan to get them in shape for long distance runs, the most popular choices tend to be between the keto vs. Atkins diet, which prioritise protein intake over carbs. If followed properly, these diets can help with energy levels and endurance as well as building a lot of lean muscle in a short space of time.
Broccoli
No list of best foods for runners would be complete without this nutritional powerhouse! Broccoli is loaded with vitamin C, potassium, fibre and phytochemicals. These essential vitamins and nutrients help to support your immune system, balance electrolytes and help to maintain good overall health. Broccoli is also a good source of complex carbohydrates which will help to fuel you adequately during your run.
Simple Tips to Make Your Running Exercises Easier
Adults over the age of 65 greatly benefit from 75 minutes of strenuous aerobic exercise like running or jogging, according to the NHS. So it’s not surprising that more seniors are taking part in relays and marathons around the UK. As a senior and if you aren’t in absolute fit physical condition, it helps to know a few tips to make running exercises easier. So what can help?
Plan Your Meals
Running is an activity that requires quite a bit of energy and you get that energy from the food that you eat. Carbohydrates are often considered to be the most important source of energy for exercise and strenuous activities, according to The British Nutrition Foundation. Beyond maximising your source of energy, planning your meals provide the added benefit of working within your budget. This comes in handy after retirement, as your income will likely be reduced. Of course, it’s important that you consult with your doctor to receive a list of food that you cannot eat if you happen to have health concerns like diabetes, hypertension, and others. From there, you can get recommendations on healthy carbohydrates so you can plan your meals accordingly.
Choose Gear Wisely
UK weather can be rather unpredictable and can affect your running conditions. So it helps to have the gear to specifically tackle different weather conditions in your area. During the summer months, it helps to have lightweight clothing. It keeps your body dry and protects you from the sun’s rays, says Fergus Scholes. In colder months, bundling up with wool and other fabric helps to keep your joints warm without wearing you down. As a senior, it’s important to keep extremities like your nose, fingers, and ears covered up as your skin may be highly susceptible to frostbite. Plus, if uncovered, the cold can incite symptoms of arthritis and other joint pain. Your footwear will have to be good regardless of the weather. Good running shoes offer traction, sole support, and visibility and you’ll need all of them to stay safe and comfortable while you run.
Make Friends
One of the best things about running as an activity is that you’ll never want for company. As someone who may well be over the age of 65, it’s smart to never run alone. You never know when something untoward might happen like a strained muscle or a slip. That’s why it’s ideal to make friends in order to ease yourself comfortably into a runner’s life. It’s good to join a running club or even a hobby group that regularly runs together. That way, you’ll be able to get your physical exertion and a healthy dose of social interaction as well. If you’re not quite sure where to find friends, try the local running club or even go online and search up running clubs in your local area.
Running or jogging is a thrifty and rewarding activity to take part in at any stage in your life. As a senior, the health, social, and mental benefits cannot be understated. So it’s best to find information that you can apply to make your runs a lot easier and enjoyable. Keep an eye out for new leaps in running technology and keep an open mind as you encounter other runners with their own tips. At the end of the day, consult with your doctor to obtain tips and recommendations that are tailored to your body specifically.