Runners are always looking for different foods that will help them in some way with their running. I recently found out that a certain food that I love is actually good for me and for my running. Chili peppers! These wonderful little peppers are good for you for many reasons. Read on to find out how.
Some of the antioxidants that you will find in chili peppers are Vitamin A and Vitamin C. These will help you to recover quicker from your long runs. Another wonderful benefit of these vitamins is that it can help to keep your blood pressure lower. They help to strengthen our blood vessels and keep them more elastic - a good thing.
Then there is the ingredients that gives chili peppers their hotness - capsaicin. This is an antioxidant that helps us in several ways. It is widely used topically in many of the anti-inflammatory rubs that you use to help with muscle soreness. So, ingesting it can help it to work even faster. First of all it helps keep away inflammation. So they can help after a long run or hard work out to help those overused muscles feel better and recover quicker.
Studies have also found that the ingredients in chili peppers can help ward off Alzheimer's disease and prostate cancer. Capsaicin has been found to actually cause prostate cancer cells to kill themselves. Capsaicin can also help you keep your cholesterol levels where they should be.
Some of the other benefits of chili peppers are: help with headaches and migraines, and sinus infections; help you increase your metabolism; help prevent stomach ulcers and help lower blood sugar levels.
Jalapeno peppers are my favorite of all the chili peppers. You can chop them up and put them in your pasta sauces for a double benefit for your long runs. I use them in eggs, tacos, hash browns and other sauces. Another way to get your chili peppers is by sprinkling cayenne pepper or red pepper flakes on different foods. Then there's the pepperoncinis that you use on salads. There is no end to the different ways that you can use them.
I've always used loved spicy foods and cook with chili peppers a lot. Now, it makes me feel good to know that in addition to making yummy dishes that I am doing something good for me as a runner and for my family's overall health.
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Showing posts with label Runners. Show all posts
Showing posts with label Runners. Show all posts
Monday, 15 October 2012
Sunday, 14 October 2012
Running Tips - A 5K Race Is A Great Motivator For Beginning Runners!
One of the critical things that runners have to deal with is the motivation to get out the door each day for their runs. Runners of all levels sometimes have to deal with just not wanting to get out the door each day. They can think of all kinds of excuses not to run. But, if you want to keep running for life and enjoy all the benefits that running can give you - you have to get the runs done.
Planning a road race is a great motivator for getting out the door and getting your runs in. If you know that you have a race coming up - you have no trouble in finding that drive to run. Plus you have the excitement of planning for your race - from deciding which race you want to run, planning your training schedule, what to wear for race day, etc.
If you haven't been running very long - you may be saying to yourself that you just don't see how you can do a run. But, don't worry; a 5K distance is perfect for a first race. 5K is equal to 3 miles. 5K road races are certainly doable if you can run 1 to 1 ½ miles right now. With a proper training schedule - running a 5K will be no problem.
You may also be thinking that you just don't know if you want to travel to get to a road race. More good news! Even if you town doesn't have a 5K race - there are 5K races in many places. My guess is that there is a 5K race within an hour or two from where you live. So, you don't have to worry about the expense of driving a long distance and the money of a hotel room. This is important to many runners who are just starting out and not sure about racing, yet. But, I have a feeling that you'll get hooked on racing and will eventually plan on longer races and make them a destination race. This means that you plan a week-end trip around a race.
So, if you are having a little problem getting out the door for your runs - I'm sure having a race coming up in the future will help you with your motivation. And, a 5K race is the perfect distance to begin with. Sign up for one - and get started with that training!
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Planning a road race is a great motivator for getting out the door and getting your runs in. If you know that you have a race coming up - you have no trouble in finding that drive to run. Plus you have the excitement of planning for your race - from deciding which race you want to run, planning your training schedule, what to wear for race day, etc.
If you haven't been running very long - you may be saying to yourself that you just don't see how you can do a run. But, don't worry; a 5K distance is perfect for a first race. 5K is equal to 3 miles. 5K road races are certainly doable if you can run 1 to 1 ½ miles right now. With a proper training schedule - running a 5K will be no problem.
You may also be thinking that you just don't know if you want to travel to get to a road race. More good news! Even if you town doesn't have a 5K race - there are 5K races in many places. My guess is that there is a 5K race within an hour or two from where you live. So, you don't have to worry about the expense of driving a long distance and the money of a hotel room. This is important to many runners who are just starting out and not sure about racing, yet. But, I have a feeling that you'll get hooked on racing and will eventually plan on longer races and make them a destination race. This means that you plan a week-end trip around a race.
So, if you are having a little problem getting out the door for your runs - I'm sure having a race coming up in the future will help you with your motivation. And, a 5K race is the perfect distance to begin with. Sign up for one - and get started with that training!
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Tuesday, 11 September 2012
The Importance of Strength Training For Runners
The importance of strength training for runners is often an area that is overlooked. One of the reasons is that people don't often realize all the benefits that can stem from it. Take a moment to look over these items to better understand how incorporating these exercise routines can actually benefit you.
Perhaps the biggest benefit that comes from strength training is the fact that your body will be more protected from injury when running. This is because muscle damage from imbalances and weakened areas is greatly reduced. In addition to this, you will find the support for your knees and hips increases and that will result in fewer injuries that can sideline you.
Another benefit you will find when you do some strength training for runners is that your endurance increases. This means you can run harder and faster with the improved muscle, without having to worry about hitting fatigue so quickly. Along with this, the better your strength and endurance is, the better your overall pace is going to be and that can result in you running faster than ever imagined possible.
With this in mind, you are going to want to look over some of the exercises you can do as a runner to build up your strength in the gym.
Bent & Straight Leg RaisesKnee ExtensionsLeg CurlsLungesCrunchesRowsSquats (weighted) & Jump Squats (non weighted)
Each of these exercises will help to improve your lower body strength and keep your core strong for when you are running. It can be good to alternate the days you do these training exercises as to not overexert the muscles in your legs. After all, overexerting your muscles can be just as damaging as not exercising them at all.
You'll need to keep in mind that having a healthy diet will be just as important as going through the exercises. Your diet should be nutrient rich and filled with healthy proteins and complex carbohydrates to ensure that your muscles have a fighting chance to build properly.
In no time, you're going to have a stronger body and improve your overall results as an athlete. One thing to keep in mind during this time is to not focus all your muscle building on the lower half of your body. While the goal is to improve performance with the strength training for runners, you will find that the more physically balanced you are, the better you feel and the better you perform. Plain and simple.
That's going to do it for this one. I appreciate your feedback and will see you around the site.
Train hard,
-David McCready
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Perhaps the biggest benefit that comes from strength training is the fact that your body will be more protected from injury when running. This is because muscle damage from imbalances and weakened areas is greatly reduced. In addition to this, you will find the support for your knees and hips increases and that will result in fewer injuries that can sideline you.
Another benefit you will find when you do some strength training for runners is that your endurance increases. This means you can run harder and faster with the improved muscle, without having to worry about hitting fatigue so quickly. Along with this, the better your strength and endurance is, the better your overall pace is going to be and that can result in you running faster than ever imagined possible.
With this in mind, you are going to want to look over some of the exercises you can do as a runner to build up your strength in the gym.
Bent & Straight Leg RaisesKnee ExtensionsLeg CurlsLungesCrunchesRowsSquats (weighted) & Jump Squats (non weighted)
Each of these exercises will help to improve your lower body strength and keep your core strong for when you are running. It can be good to alternate the days you do these training exercises as to not overexert the muscles in your legs. After all, overexerting your muscles can be just as damaging as not exercising them at all.
You'll need to keep in mind that having a healthy diet will be just as important as going through the exercises. Your diet should be nutrient rich and filled with healthy proteins and complex carbohydrates to ensure that your muscles have a fighting chance to build properly.
In no time, you're going to have a stronger body and improve your overall results as an athlete. One thing to keep in mind during this time is to not focus all your muscle building on the lower half of your body. While the goal is to improve performance with the strength training for runners, you will find that the more physically balanced you are, the better you feel and the better you perform. Plain and simple.
That's going to do it for this one. I appreciate your feedback and will see you around the site.
Train hard,
-David McCready
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